Cooking with plant-based protein foods

Cooking with plant-based protein foods doesn’t need to be complicated! Follow these tips to learn how you can incorporate them in your meals and snacks.

On this page

• Types of plant-based protein foods
• Choosing plant-based protein foods
• Preparing and cooking plant-based protein foods

Types of plant-based protein foods

There are many types of plant-based proteins foods, such as:

• legumes
  • split peas
  • chickpeas
  • lentils (red and green)
  • lima, black, or kidney beans
• soy products 
  • tofu
  • tempeh
  • unsweetened  fortified soy beverages
  • soybeans (edamame and dried soybeans)
• nuts, seeds, and nut butters
  • walnuts
  • almonds
  • pumpkin seeds
  • sunflower seeds
  • peanut butter, nut butter or non-nut alternatives

Choosing plant-based protein foods

Plant-based protein foods are part of a healthy eating pattern and can be budget friendly. Follow these tips to choose healthier options and save money.

Choose healthier options

When selecting plant-based protein foods, choose those that have little to no added sodium, sugars or saturated fat. These include: 

• lower sodium or unseasoned tofu and tempeh
• unsweetened yogurts and fortified soy beverages
• dry roasted nuts without added sugar, fat, or sodium
• nut butters that only contain nuts or seeds in its ingredient
• dry legumes instead of canned, or lower-sodium canned legumes

Save money

Many plant-based protein foods can be inexpensive and some, like legumes, have a long shelf life. To eat healthily and stick to your budget, try:

• stocking-up on beans, lentils and other legumes 
  • dried legumes are usually less expensive than canned 
• buying tofu in bulk or when it is on sale and freezing it
• storing leftover cooked beans in a sealed container in the fridge for up to 5 days or in the freezer for up to 6 months

To save money when buying nuts, seeds, and non-nut alternatives, try:

• buying raw nuts and roasting them at home 
• checking grocery flyers for sales on nuts and nut butters 

Preparing and cooking plant-based protein foods

Plant-based protein foods often have a neutral taste so they work well in many recipes. Follow these tips to help you incorporate them to your favourite meals.

Prepare in advance

To prepare plant-based protein foods before cooking or eating them: 

• press tofu before cooking to remove excess water 
  • this will help the tofu sear and become crispy when cooked  
• marinate tempeh and tofu before cooking to add flavour  
  • use your favourite homemade dressing with oils that are healthy fats and your favourite seasonings
• store natural nut butters upside down in the fridge after opening
  • this can help prevent the natural oils from separating
• soak dry beans overnight to rehydrate them and rinse canned beans 
  • this will reduce sodium and make them easier to digest 
  • dry lentils and split peas do not need to be soaked overnight 

Add to your recipes

There are many ways you can add plant-based proteins to your recipes. Try:

• adding beans to chilis, burgers and quesadillas 
• using nut butter to prepare sauces for noodle dishes 
• thickening sauces, soups and smoothies with blended soft tofu 
• steaming uncooked edamame or roast chickpeas and eat as a snack 
• topping salads with almonds, pumpkin seeds, sunflower seeds, or chickpeas 
• sautéing extra firm tofu or tempeh and add to stir-fries, noodles, or sandwiches 
• adding lentils to soups, sauces, and dishes with ground meat, like Shepherd’s Pie
• substituting dairy products in recipes with unsweetened soy beverages and yogurt 

Further reading

• Eat protein foods
• Food safety and you
• Healthy eating on a budget