The Protein Guide: Best Vegan Protein Powder 2023

For as long as I can remember, I’ve been on a mission to find the best vegan protein powders. Now I don’t follow a vegan diet, but I am lactose intolerant so I try to avoid whey / dairy based products when I can. Since starting the Zoe Nutrition study, I’ve also made a huge effort to eat a more plant-based diet, albeit not 100% of the time.

I’ve tried more vegan protein powders than I can even remember to be honest, but I figured it was about time to keep a record of some of my favourites. But one thing I realised whilst preparing for Six Pack Revolution was that not all protein powders are created equally.

During the 75 days of SPR, you use post workout smoothies/shakes as well as having the option to use meal replacement shakes. These shakes needed to fit a specific criteria though, containing 23-33g protein and 0-18g carbohydrates (approx. 200 calories per serving).

These shakes needed to fit a specific criteria though, containing 23-33g protein and 0-18g carbohydrates (approx. 200 calories per serving)

When doing my research, I found some products could have as little as 10g protein per serving, which was kinda wild when you’re looking to boost your protein intake for the day.

What Is Protein?

Let’s rewind a little and remind ourselves why we even need to focus on protein, what it is and how much of it we need.

Protein is our bodies building block. All of our organs are built from proteins, many hormones are proteins, the immune system, digestive system and blood all rely on proteins to work correctly. It is therefore an essential part of our diet. 

How Much Protein Do We Need?

Every time you exercise, you break down muscle, so post exercise nutrition and protein intake is really important. Your optimal protein intake is dependent on a number of factors, including but not limited to, age, weight, birth sex or activity levels.

Whilst doing the Zoe Nutrition study, their recommendation (for me) was to aim for 60g – 105g of protein per day. The World Health Organisation and European Food Safety Association sets the Safe Level of Protein (SLP) intake at 0.84gb per kilogram our day.

For women aged 18-50, Zoe recommends 0.8 – 1.4g/kg (0.8 – 1.2g/kg for males) and for women over 50, 1.0 – 1.8g/kg. So currently, I aim to hit 100g protein each day to support my lifestyle goals.

Which Foods Have Protein

Chicken, turkey, lean red meats, nuts, beans, eggs, fish and tofu are all great food sources of protein – obviously not all suitable for vegans or a plant based diet. Supplementing with vegan protein powders is a convenient way to get the protein you need as part of a balanced diet. It is quickly absorbed and tastes great, perfect when we are on the go! 

The optimum time to consume your post workout shake is within the 30 minutes after you have finished, keeping your body in repair mode. You should also look to include protein in each of your meals to help reduce cravings and stabilise energy levels.

By all means, your first choice of protein should be “real” food but realistically theres nothing wrong with a little helping hand. 

Types of Vegan Protein

Nowadays, we have a fair few options when it comes to plant-based protein sources for vegan protein powders including:

• sunflower seed protein
• pumpkin seed protein
• pea protein
• brown rice protein
• soy protein
• hemp protein

If you’re just looking to use these for vegan protein shakes, then you have options for which plant-based milk to use as a mixer. I use pea mylk when looking to add a little more protein and thickness, almond milk to keep calories down or oat milk for more sweetness and carbohydrates. Water by itself will of course not change the nutritional profile at all.

Some other ingredients you can add to your shakes and smoothies include peanut butter, almond butter, chia seeds, greek yoghurt or cottage cheese which will all add more grams of protein (depending on how much you add).

So What Vegan Protein Powder Is Best?

Here are the top vegan protein powders that I found when doing my research. All of them have a minimum of 23g of protein, and less than 200kcal. As an active individual, I’m not too fussed about the carbohydrates (CHO), but with under 200kcal, there won’t be an excessive amount anyway.

How Do They Taste?

If you’re used to whey proteins, let’s just start by saying that vegan protein powders won’t taste the same – in flavour or texture. But I promise you they have come a long, long way over recent years because I remember when pea protein wasn’t even palatable yet it was one of only one or two options.

Obviously, we have to take into account that my taste buds are my own, but I think I can promise you that none of the options listed here taste disgusting. High protein content per serving and great taste for the win!

What Else To Look For ON The Ingredients List

Depending on your own goals and requirements, you might want check out a few other things over and above the protein content. Things like does it contain any added sugar, to use artificial sweeteners (which aren’t bad btw). If you’re looking for a complete amino acid profile (esp essential amino acids) if you’re exercising regularly too.

Products made with organic and / or natural ingredients will be higher quality in addition to the added health benefits from other ingredients or superfoods added.

Here are some more things to consider when buying protein powders.

As it happens, these vegan protein powders are listed in order of price per serving from highest to lowest, not taking into consideration discounts from subscribing.

Garden of Life Raw Organic Fit Protein

Garden of Life Raw Organic Fit Protein is a blend of pea protein and sprouted brown rice protein – both organic. It’s available in Chocolate as above), Vanilla (28g P per serving) and Original (28g P per serving). I first tried Garden of Life Raw Organic Fit back in 2019. It differs from many (and their) other protein powders as it has added ingredients such as green coffee bean extract, raw food created chromium and organic cinnamon.

The Fit Powder worked well in overnight oats in addition to just being stirred into my porridge each morning. I also used the protein powder as a shake mixed with almond or pea milk, after my run and bike sessions to start my recovery.

Arbonne EssentialMeal Meal Replacement Protein Shake

Arbonne EssentialMeal Meal Replacement Protein Shake is a protein blend with pea, hemp seed, pumpkin seed, quinoa, and rice protein. You can get it in Chocolate (as above) and Vanilla, also with 24g of vegan protein per serving.

I used a half serving (~25g) as a pre-workout ‘snack’ before my morning workouts to avoid exercising on an empty stomach, as in addition to being a good source of protein it also contains 9 essential amino acids, carbs for energy, and healthy fats (inc avocado oil).

Arbonne market the EssentialMeal Meal Replacement Protein Shake as a meal replacement – suggesting one shake a day to help maintain weight or two shakes a day to reduce weight.

The Health Protein by Innermost

The Health Protein by Innermost delivers 31g of Protein from Pea + Brown Rice sources and is a complete source of protein containing all the amino acids your body needs. You can get it in Chocolate (as above), Vanilla and Strawberry flavours.

I tried the Vanilla flavour in testing for writing this post, which I used as a post-workout shake. Although The Health Protein comes in middle of the road for price, it beats all the others with highest protein content in addition to a delicious taste.

Vivo Life Perform Raw Plant Protein & BCAA 

Vivo Life Perform Raw Plant Protein & BCAA is a blend of fermented yellow pea protein and cold pressed hemp protein in addition to plant-based BCAAs.. It’s available in a number of flavours including Madagascan Vanilla (as above), Cacao, Salted Maca Caramel, Açai & Blueberry, Banana & Cinnamon, Gingerbread (24.7g P per serving) and Strawberry & Vanilla.

This came recommended to me via my Women’s Health Nutritionist and I’ve tried both the vanilla and chocolate. I’m not sure if my tastebuds have changed but I loved both to begin with, but when I bought a bigger bag of the vanilla, I’ve found I don’t love the taste as much.

Anyway, I’ve been using this one for a few months as a post workout shake to help me recover after HIIT and strength sessions. I think it’ll work well in my favourite protein shake recipe too – with added almond butter and cinnamon.

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Protein Recipes On The Blog:

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Optimum Nutrition Gold Standard 100% Plant Based Protein

Optimum Nutrition Gold Standard 100% Plant Based Protein is a blend of pea and rice protein, with a complete profile of amino acids. It’s available in Vanilla (as above) and Chocolate (also 24g protein per serving).

I last tried this vegan protein while doing the Optimum Nutrition for Health and Performance course, which common nutrition queries, myths and diet fads circulating in the industry and equipped me to support my clients’ health and fitness journeys with up to date practice based nutrition information.

Roots ‘n Shoots Vegan Protein Powder Shake

Roots ‘n Shoots Vegan Protein Powder Shake is a blend of 4 plant proteins – pumpkin, sunflower, rice and pea. Available in Vanilla (as above), Berry, Salted Caramel (23g P per serving) and Cacao / Chocolate (24g P per serving).

This one came recommended when I did a shout-out on Instagram for high protein vegan protein powders and although I didn’t try it, I wanted to feature it as a way to support smaller UK businesses.

Mixing Your Vegan Protein Powders

Now of course you can use a regular protein shaker, but personally, if I’m at home, I like to use a blender to ensure it’s well mixed with a smooth texture – specifically the Smeg Personal Blender. You blend your shake directly in a single serve bottle which holds up to 600ml, which you can add a lid to. It’s less washing up and super quick.

Do you use protein supplements?! Do you have a favourite vegan protein powder?

Elle