Beyond the Burger: 7 Creative Plant-Based Proteins You Haven’t Tried Yet

Explore the Future of Plant-Based Protein

Interest in plant-based eating has seen tremendous growth in recent years as more people recognize the health and environmental advantages of reducing meat consumption. According to the Good Food Institute, U.S. retail sales of plant-based foods surged by more than 27% in 2020 alone.

While staples like tofu and black bean burgers are commonly known, a new wave of innovative, protein-rich alternatives is gaining ground. Ready to discover what’s next in plant-based nutrition? Here are seven creative and nutrient-dense protein options you likely haven’t tried—yet.

Lupin Beans: The Mediterranean Protein Powerhouse

Lupin beans might be unfamiliar to many, but they’re a standout when it comes to plant-based protein. Popular in Mediterranean and South American cuisines, these yellow legumes boast an impressive protein content of up to 40% by weight—making them one of the richest plant-based protein sources available.

“As a registered dietitian, I recommend lupin beans for clients seeking a low-carbohydrate, high-fiber plant protein,” says Emily Nguyen, RDN. “They contain all nine essential amino acids and have a very low glycemic impact.”

Lupin beans are also highly versatile. From lupin flour in gluten-free baking to pasta and snack bars made by brands like Lupii, this ingredient is making its mark on the market.

Tip: Try swapping regular flour for lupin flour in baked goods for a nutritious protein boost.

Water Lentils: Tiny Greens with Massive Benefits

Also known as duckweed, water lentils are emerging as one of the planet’s most sustainable protein sources. These microgreens pack more protein gram for gram than spinach or kale and are also rich in B12, iron, and calcium.

Notably, water lentils are among the few plant sources that offer a complete protein profile, containing all nine essential amino acids. They also grow rapidly in water without the need for land, pesticides, or fertilizers, making them a sustainable choice.

Their mild flavor makes them excellent in smoothies, sauces, and protein powders. Companies like Parabel are investing in water lentil-based protein isolates as a future-forward food solution.

Did you know? The Food and Agriculture Organization is exploring water lentils as a climate-conscious, alternative crop option.

Jackfruit Seeds: A Hidden Nutritional Gem

You may know jackfruit as a popular meat substitute, but its seeds are often discarded—despite being remarkably nutritious. Packed with protein, magnesium, potassium, and antioxidants, jackfruit seeds deserve more attention.

“One cup of jackfruit seeds offers nearly 7 grams of protein, plus key minerals like copper and magnesium,” says Dr. Lila Sharma, a plant-based nutrition researcher.

These seeds can be roasted for a healthy snack or ground into flour for baking. You can also use them in stews or combine them with chickpea flour for gluten-free creations.

Try this: Roast jackfruit seeds with olive oil, garlic, and rosemary for a crunchy alternative to nuts.

Mycoprotein: A Sustainable Protein from Fungus

Mycoprotein—a fermented fungal protein—is the powerhouse ingredient behind products from brands like Quorn. It is created by fermenting naturally occurring fungi, producing a dense, meat-like texture that closely resembles chicken or beef.

“One 100-gram serving of mycoprotein contains about 15 grams of protein and more dietary fiber than tofu or tempeh,” explains Dr. James Carter, a food scientist at the University of Nottingham.

Mycoprotein also has a low environmental impact, using up to 90% less land and water than traditional animal proteins. It fits seamlessly into dishes like stir-fries, tacos, or burgers.

Explore options from Quorn or look for raw mycoprotein in the frozen section of your local health food store.

Hemp Hearts: Nutrient-Dense and Easy to Add

Hemp hearts, or shelled hemp seeds, are a nutritional gem offering about 10 grams of complete protein per 3-tablespoon serving. They’re loaded with heart-supporting omega-3 fatty acids, magnesium, and vitamin E.

According to Dr. Melissa Locke, ND and author of Plant-Based Wellness Protocol, “Hemp hearts are easier to digest and offer a better omega ratio than flax seeds.”

Versatile and mild tasting, hemp hearts can be tossed into granola, blended into smoothies, sprinkled on toast, or stirred into oatmeal. Importantly, hemp hearts don’t contain THC, making them safe and legal to consume in the U.S.

Pro tip: Mix hemp hearts with other proteins like pea or rice protein for an optimal muscle-building blend.

Tempeh Bacon: Crispy, Savory, and Protein-Packed

Tempeh is a traditional Indonesian food made by fermenting soybeans into a firm, nutty-flavored cake. A modern twist—tempeh bacon—has turned this nutritious staple into a plant-based favorite with a smoky, savory bite.

Tempeh bacon provides 15 to 20 grams of protein per serving and comes without the cholesterol or nitrates found in traditional bacon. It’s perfect for breakfast scrambles, sandwiches, or topping roasted vegetables.

Quick recipe: Marinate sliced tempeh in a mix of maple syrup, soy sauce, smoked paprika, and a dash of liquid smoke. Then pan-fry until golden and crispy.

Fava Beans: The Protein-Packed Underdog

Fava beans, also called broad beans, are an underrated legume offering over 13 grams of protein per cooked cup. They’re easier on digestion compared to many other beans and are gaining popularity in plant-based innovation.

Today, fava bean protein is used in everything from snack bars to dairy-free yogurts. The brand Prolupin, for instance, is creating creamy plant-based yogurt using fava protein isolates.

“Fava beans have a naturally sweet flavor and smooth texture, making them ideal for dips, spreads, and even vegan cheese bases,” explains Chef Rami Saliba, founder of Plantify Foods.

Try this swap: Use mashed fava beans instead of chickpeas in hummus for a lighter, creamier dip.

Time to Rethink Your Protein Sources

Your plant-based journey doesn’t need to be confined to the usual suspects. With options like lupin beans, water lentils, hemp hearts, and mycoprotein, you can access high-quality, complete proteins while supporting sustainability and variety in your meals.

Diversifying your protein sources can help ensure balanced nutrition, especially if you’re reducing animal products in your diet. And with so many flavorful and nutrient-rich choices, eating better has never tasted so good.

Want to learn more about vegan nutrition, hormone balance, or sustainable diet strategies? Visit our health library at eDrugstore.com for trusted articles and resources designed to support holistic wellness.

Try Something New This Week

Before your next grocery trip, challenge yourself to try at least one new plant-based protein. Whether you reach for lupin flour, hemp hearts, or jackfruit seeds, adding variety to your meals can improve both taste and nutritional balance.

Join the Conversation

Have you sampled any of these lesser-known plant proteins? Have a go-to vegan protein that you think deserves a spotlight? Drop your comments, tips, or recipes below—we’d love to hear your favorites and ideas!

References

– The Good Food Institute. “Plant-Based Market Overview.” GFI.org, 2021.
– Food and Agriculture Organization. “Edible Aquatic Plants: Water Lentils.” FAO.org, 2021.
– GFI. “Environmental Impact of Protein Sources: Mycoprotein vs Meat.” GFI.org, 2019.
– USDA Nutrient Database (2022). Nutritional facts on Lupin Beans, Water Lentils, and Fava Beans.

Note: Always consult with a healthcare professional before making significant dietary changes. For information on B12 supplementation, visit the supplement section at eDrugstore.com.