The best vegan protein powders, according to nutritionists
In recent years, we’ve seen a huge increase in the number of people switching to a vegan diet and lifestyle. Whether you’ve ditched the dairy for an oat milk latte or gone the full hog (or rather, the opposite) and dropped animal products completely, these days, there’s a plant-based alternative for everything, including protein powders.
But with so many options, it can be hard to know which one to choose (and find something that actually tastes good). So, our Good Housekeeping Institute team has worked with fitness experts and sports nutritionists to find the very best on the market.
We also spoke with nutritionist and wellness expert, Tina Lond-Caulk (BSc) to bring you all the facts about protein, including how much you should be consuming and what to look for in a powder.
Rushing off to the gym? Here are our top picks at a glance but read on for our full reviews.
What is protein?
Everyone is talking about protein these days, but what actually is it and why is it so important?
Well, protein is a macronutrient responsible for many key bodily functions, including tissue growth, healthy bones, brain development, hormone regulation, and more. Protein is made from a structure of amino acids, also referred to as ‘building blocks’, so you could say it’s pretty fundamental to our development. There are 22 amino acids, some of which we can produce naturally in our body, but there are nine ‘essential’ ones we can only get through diet. This is where the best protein supplements can come in.
Meat and dairy are key protein sources, which means those on a plant-based diet are often asked, “But where do you get your protein?”. If you have a varied vegan diet that’s filled with legumes, grains, pulses, nuts and tofu, there’s no reason why you can’t hit your daily requirements. But a vegan protein powder can offer a quick and convenient way to top up your levels.
Also looking for the best plant-based protein bars? Our top picks are nutritious and delicious.
Why should I take a protein supplement?
According to the British Heart Foundation, adults need around 0.75g of protein per kilo of body weight per day. For the average woman, that’s around 45g of protein per day. If you’re exercising often and lifting weights, you may want to up this by 1-2g of protein per kilo of body weight.
Again, a protein supplement isn’t necessary if you’re following a diet packed with protein-rich foods, but it can help you meet your daily target in a quick and convenient way.
Why do you need a specifically vegan protein powder you ask? Well, whey and casein are two of the most common types of regular protein powder, but they’re dairy-based, which means they’re not suitable for those who are avoiding animal lactose-based products.
Some people also opt for plant-based protein powders because they find dairy protein can cause issues such as bloating and skin breakouts.
“Protein powders provide a concentrated source of protein, often with the added benefit of fibre, vitamins, and minerals,” Lond-Caulk explains. “Many people also find vegan protein powders easier to digest, as they lack lactose, a common irritant in whey-based options.”
Here are some more reasons to add a plant-based protein to your diet.
Maintaining bone health
Protein is particularly important for women, especially those going through menopause or who are post-menopausal. This is because bone density decreases as the levels of oestrogen in the body start to decrease during perimenopause. Protein helps to maintain bone health, reducing the risk of osteoporosis.
Muscle growth
Taking a protein supplement can help tone up, increase your muscle mass and reduce fat when combined with a regular exercise routine. Though protein powders have, in the past, been associated with bodybuilders, rest assured you’re not going to look like Popeye.
Weight management
Alongside a balanced diet and regular exercise, protein shakes can help with managing weight. That’s because the high protein content can leave you feeling fuller for longer.
What are the different types of vegan protein?
Tina Lond-Caulk breaks down the most popular ingredients used in vegan protein powders below.
Soy
Soy protein is one of the most common types of vegan protein, and is considered a complete protein, which means it contains all nine essential amino acids that the body can’t produce by itself. This makes it a good choice for muscle repair and growth.
Pea
Pea protein is another popular option, particularly for its high content of branched-chain amino acids (BCAAs), which are critical for muscle recovery. It’s also hypoallergenic and easy to digest, making it suitable for a wide range of people.
Hemp
Hemp protein is derived from the seeds of the hemp plant and is rich in omega-3 fatty acids and fibre, offering additional nutritional benefits. However, its amino acid profile is slightly less optimal for muscle building compared to soy or pea.
Rice
Rice protein, while not a complete protein on its own, is an effective source of protein when combined with complementary sources like pea protein. It’s particularly digestible and a good choice for those with food sensitivities.
Is it harder to build muscle as a vegan?
“Building muscle on a vegan diet is not inherently more difficult, but it does require a more strategic approach to protein intake,” explains Lond-Caulk. “Many plant-based protein sources lack one or more essential amino acids, so combining different protein types is essential to ensure a complete amino acid profile,” she adds.
According to Lond-Caulk, it’s also worth noting that the bioavailability of proteins (the degree to which the body can absorb and use them) is generally lower than animal-based proteins. So, if you’re vegan, it’s a good idea to consume more protein overall to achieve the same muscle-building effects.
How we test
Our experts at the GHI worked with four leading sports nutritionists – Rob Hobson, Tai Ibitoye, Lee Amico and Sinead Roberts – to analyse and determine the best vegan protein powders on the market.
The nutritionists assessed each product based on the quality of its ingredients, nutritional make-up and formulation. Judging was extremely stringent and only the ones that met their high standards were put forward for further testing.
We also tasked our panel of fitness experts and food testers with rating the protein powders on flavour, texture, aroma and ease of use. Based on the feedback from both our nutritionists and testers, each product was then awarded a final score.
These are the ones they recommend.
Vegan Protein
Score: 95/100
Per 40g serving: 154kcals, 30g protein, 2g carbs, 2.9g fat
This vegan rice and pea blend, which has a complete amino acid profile, promises to help you achieve peak performance levels during exercise and give you sustained boost of energy throughout the day. Each serving contains a high 30g of protein to support muscle growth and maintenance.
Form Nutrition uses high-quality ingredients, ensuring they're GMO (genetically modified organism) free and organic wherever possible. Our panel praised the brand’s “distinct” plastic-free, compostable packaging. Testers loved the smooth, creamy consistency when it was blended with water and the chocolate hazelnut flavour we tried proved extremely popular. There’s also tiramisu, salted caramel and vanilla, if you prefer.
Ready to Drink
Score: 95/100
Per bottle: 400kcals, 22g protein, 32g carbs, 19g fat
If you’re looking for a grab and go option, Huel’s premixed bottles are ideal for throwing in your gym bag. The pea and hemp-based protein contains all 26 essential vitamins and minerals – specifically B12 and calcium – which can be hard to get on a vegan diet.
It also boasts a decent 22g of protein, and it was a real crowd-pleaser with our panel who liked the chocolate flavour, which they found masked most of the protein taste.
This option is a nutritionally complete meal in a bottle; however, it's important to note that you shouldn’t only be consuming liquids as part of a healthy, balanced diet. As it’s higher in fat (19g) than other drinks, it will be more filling initially, but because it’s not a solid meal, it will digest more quickly and won’t keep you full for as long.
Vegan Wondershake
Score: 93/100
Per 25g serving: 94kcals, 20g protein, 1.9 carbs, 0.6g fat
Pumpkin, soy, pea and rice – the famous four of vegan protein sources – are all included in the Wondershake, with the latter two considered an optimal plant protein blend. Together, they add up to 20g of protein per serving.
We tried the banana flavour, which had hints of “oaty-ness” that went down well with our panel. The shake has a smooth texture and is slightly watery, but in a way that feels fresh and easy to drink. If banana isn’t your thing, other delicious-sounding flavours include strawberries and cream and salted caramel.
Vegan protein: Vanilla
Score: 87/100
Per 30g serving: 114kcals, 21g protein, 0.5g carbs, 2.8g fat
Foodspring has considered alternative dietary needs with this vegan, gluten and soy-free powder. The 21g of protein per serving is a blend of pea, sunflower seed and chickpeas, and it also contains vitamins such as zinc and calcium, which are often lacking for those on a plant-based diet.
Our panel liked the clean packaging and short “no nonsense” ingredients list. An inoffensive vanilla flavour also helped to mask the protein element. Our only minor gripe was the texture, which wasn’t quite as smooth as some of the others we've tried.
The Fit Protein: Strawberry
Score: 85/100
Per 40g serving: 154kcals, 31g protein, 4.3g carbs, 1.1g fat
Low on energy? With its The Fit protein, Innermost aims to support muscle repair and recovery, while also rehydrating and restoring energy levels to help you push through the day. With 31g of protein, our panel enjoyed the strong strawberry flavour in a handy shake format.
It can also be added to smoothies, porridge, pancakes or just about anything, making it the perfect option for a post-workout drink or snack. The high protein count will keep you fuller for longer too, minus the high calorie count.
It’s worth noting that it contains rhodiola root, which is said to reduce levels of physical exhaustion; however, this may not be suitable for those who are breastfeeding, pregnant, or have an auto-immune disease.
Premium Vegan Protein Powder
Score: 73/100
Per serving: 145kcals, 20g protein, 15g carbs and 2g fat
Thanks to its high carb and protein content, this vegan protein powder from our pals at 33Fuel was popular with our nutritionists for its post-workout recovery properties. Grab a shake post-workout to replenish your energy stores and boost recovery.
The experts were also impressed with the organic, all-natural ingredients list, which features organic banana, raw cacao, coconut sugar and sunflower protein. The consistency is on the thin side, so it’s worth blending it with milk if you enjoy a thicker shake.
As a bonus, the packaging is fully recyclable, and a portion of every purchase goes to One Tree Planted.
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