Five Protein Alternatives to Meat for Those with a Soy Protein Allergy

 In Superfoods

If you have certain dietary restrictions or preferences, you know how tough it is to get all the nutrients your body needs. Many people agree that finding suitable protein alternatives is one of the hardest challenges to overcome. And if you happen to suffer from a soy protein allergy, the task becomes even more difficult. After all, soy is the most highly recommended solution for those who want to get their protein from foods other than meat.

The good news is there are plenty of other great protein sources out there. And to make things easier for you, we’ve compiled a list of five vegetarian options which you can start adding to your diet today! 

First, however, we want to talk briefly about the role protein plays in the body… 


Because this macronutrient is essential to keeping your body functioning properly. Once you understand everything it does to help you stay in tip-top shape, you grasp how crucial it is to find protein alternatives to meat when necessary rather than risk becoming deficient. 

The Role Protein Plays in Your Body

As mentioned previously, protein is a macronutrient, just like carbohydrates and fats. This means you need to consume a large quantity every day because your body doesn’t store reserves. Usually, it is not difficult to get enough protein from your diet. However, if you are a vegetarian, or if you just don’t eat a lot of meat, you may not be taking in a sufficient amount. 

This can be problematic, as protein serves a number of important functions. 

For example… 

  • It builds and repairs tissues in the body. 
  • It supports the immune system. 
  • It aids in digestion. 
  • It helps with hormone regulation. 
  • It transports molecules throughout the body.

With protein playing such a vital role, you should make the effort to consume more of this macronutrient if you are concerned about your current intake. Of course, you should always talk with your health-care provider before making any major changes to your diet. 

Five Protein Alternatives to Meat You Should Consider

Although your chances of becoming protein deficient are likely low, you can decrease the risk by including suitable protein alternatives to meat in your diet. There are plenty of options, but we decided to highlight five examples in the following list… 

1) Spinach

A 100-gram serving of raw spinach supplies 2.9 grams of protein, making it a great protein alternative to meat. Additionally, spinach is rich in vitamin A, vitamin K, folic acid, iron, and calcium! 

Fitting spinach into your diet…

There are countless ways of adding more spinach to your diet. For example, you can make a leafy green salad, create a pesto sauce for pasta, or throw together a veggie-filled stir-fry. 

If you’re not a fan of the taste, you can mask the flavor by adding a handful of leaves to your morning smoothie or even use it as a hidden ingredient in baked goods!

2) Nuts and Seeds

Since so many nuts and seeds contain large amounts of protein, this becomes a catchall category. A few of the most notable types include pumpkin seeds (19 grams of protein per 100-gram serving), walnuts (15 grams of protein per 100-gram serving), and chia seeds (17 grams of protein per 100-gram serving). 

Note: If you have a soy protein allergy, it’s important to look at the food label before purchasing any nuts or seeds to see if they were processed in a facility that also handles soy products. 

Fitting nuts and seeds into your diet…

Many people eat nuts and seeds by the handful or include them in trail mix. However, you can also add them to salads for a nice crunch or use them as a non-dairy yogurt topping. 

3) Quinoa

One cup of cooked quinoa provides 8 grams of protein, which is why it is often recommended as a plant-based protein source for vegetarians. It also has a high fiber content and antioxidants which protects your cells against free radicals. 

Fitting quinoa into your diet…

You can prepare quinoa like rice, add seasonings, and serve it as a savory side dish. However, you can also eat it for breakfast like oatmeal, using non-dairy milk and the toppings of your choice. 

4) Green Peas

You may not give much thought to peas, but the reality is that they are one of the best, easy-to-find protein alternatives to meat. That’s because green peas hold 8 grams of protein per 100-gram serving. 

Fitting green peas into your diet…

The traditional way to eat green peas is to cook them in a pan and serve them as a side dish. However, you can also add them to salads, soups, pastas, casseroles, and more. The options are endless!

5) Moringa

With 9.4 grams of protein in a 100-gram serving, this leafy green is an excellent source of protein that does not come from meat. Moringa also packs a punch when it comes to…

Additionally, among the advantages of moringa over other protein alternatives is the fact that it contains 18 amino acids, including all nine of the essential amino acids

Fitting moringa into your diet…

You can consume moringa in a variety of ways. For example, you can prepare the pods like green beans, add fresh leaves to salads, make the dried leaves into tea, or even pop the seeds like popcorn. This plant is incredibly versatile!

However, a more convenient option would be to take moringa in capsule form. Adding a moringa supplement to your daily regimen is an easy way to round out your diet and ensure that you’re consuming enough protein. Further, choosing a supplement such as Dead Sea Moringa allows you to get even more vitamins and minerals in the process.

This is because the leaves used to make our supplement are harvested from plants grown in the Dead Sea region. The nutrient-rich soil supercharges the moringa plant, turning it into an amazingly healthy food you can consume in an easy-to-take capsule! 

In Summary…

Whether you have a soy protein allergy or not, you will undoubtedly find the protein alternatives on this list so helpful that you might consider throwing a bag of quinoa or peas into your cart on your next shopping trip. And don’t forget that you can always order a bottle of Dead Sea Moringa for a more convenient way to get the protein and other nutrients your body needs!

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