First Words
Welcome to the best vegetarian protein supplement article! If you’re trying to figure out what the best vegetarian protein supplement is, you’re probably trying to build muscle, require protein for recovery, or want to ensure that your dietary goals and macros are filled with vegetarian options. But it’s so hard to figure out what’s truly the best, especially with all the marketing going on. Everywhere you turn there’s another plant-based protein that claims it’s the best vegetarian protein there is! However, the bottom line is that not all vegetarian protein is created equal. Some taste like chalk, some don’t mix with water, and some are even incomplete proteins that don’t give your body the amino acids it needs to flourish. Therefore, this article delineates the millions of options out there and provides the five best vegetarian protein supplements that actually work. No fluff. Just what works.
Transitioning to a vegetarian protein supplement or a vegetarian lifestyle does not decrease your ability to build muscle or meet your other exercise-related goals. Find the best vegetarian protein supplement to suit your needs that doesn’t taste terrible and includes everything your body needs in amino acids.
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1. NOW Sports Pea Protein – Pure and Simple
What You Get For Your Money
NOW Sports Pea Protein is as straightforward as they come. You get 24 grams of protein from yellow peas per serving. It’s nothing crazy, but it’s pure, decently priced, and effective.
Pea protein has naturally occurring branched-chain amino acids, especially arginine which promotes muscle recovery and growth. Unflavored means there are no additives and you can add whatever your heart desires to your shake.
This is not whey protein. It absorbs a bit slower in the body, but unless you’re an Olympic athlete and need to measure slight gains and losses minute by minute, it means the same thing. Your muscles get what they need.
Who Is This For
If you’re looking for straightforward protein without additional flavor or sweetness, this is for you. If you are lactose intolerant or have dairy issues, this is good because there’s no casein or lactose.
Athletes who need to account for everything in their bodies appreciate unflavored options as they can create their own recipes through added berries or oats, and it won’t taste gross when blended.
The Truth
Pea protein doesn’t have a very good flavor to it. It does have a bit of an earthy tint. If you mix it with just water, you’ll notice it. If you blend it with a banana or add berries or cocoa powder, the taste is much more tolerable.
The texture is thicker than whey and it doesn’t break down as well in cold water. Blending helps, or using warm water and giving it a good shake suffices.
It’s also important to note that some people get a bit of a gut reaction upon starting pea protein, but it’s gone a few days later once the body adjusts.
Good sides:
- High protein per serving
- No artificial flavor or sweetness
- Rich in BCAAs
- Decently priced for quality
- Allergen safe
Bad sides:
- Earthy flavor if unflavored
- Thick texture compared to whey
- Initially makes the stomach upset while adjusting
- Needs a blender for good mixing
2. Orgain Organic Protein Plant-Based Powder – Complete Nutrition
What This Offers
Orgain gets complicated with three different proteins: pea protein, brown rice protein, and chia seeds for a complete amino acid profile blend accented by 21 grams of protein and an additional 5 grams of fiber.
They’re USDA certified organic, which means synthetic pesticides and GMOs were not used in their production. If this matters to you with clean eating efforts, that’s a bonus.
It comes in vanilla bean and chocolate flavors which make it taste significantly better than an unflavored option.
Practical Experience
This is a ready-to-drink option that tastes fairly decent. Not good enough that you’d want to drink it every day, but not so bad that you’d dread the process of having to drink it every day.
The fiber helps keep people fuller longer. If you’re using protein shakes as meal replacements or snacks, then the added fiber helps keep you satiated longer.
It blends decently with a shaker. It’s not perfectly smooth, but you won’t get giant clumps if you shake hard enough.
Downsides
It uses stevia as a sweetener. If you don’t like stevia’s aftertaste, then this will turn you off immediately. Additionally, some people report a weird metallic taste.
It’s more expensive than basic pea proteins because you’re getting another option with organic certification as well.
The protein count comes in lower relative to others boasting more, at 21 grams instead of 24-25 grams.
Good sides:
- Complete amino acid profile of all three proteins
- USDA certified organic
- Contains fiber for satiation
- Better taste than most other plant proteins
- No artificial ingredients
Bad sides:
- Stevia aftertaste for some
- Higher price point
- Lower protein per serving
- Not ideal for pure protein loading
3. Garden of Life Raw Organic Protein – Whole Food Based
What You Get For Your Money
Garden of Life includes 13 different raw sprouted proteins including peas, sprouted brown rice, amaranth, quinoa, and millet for 22 grams of protein per serving.
They’re considered “raw” proteins because no ingredient is exposed to a temperature greater than 115°F during processing, allegedly retaining the enzymes and nutrients, although some sources of academia are questionable if this makes a practical difference.
This variety has live probiotics and enzymes for helpful digestion, which naturally addresses one major concern: plant proteins not digesting well for some.
Who This Is For
If you’re someone who restrictively eats a whole food, plant-based diet, then this aligns with those ideals. No synthetic anything. Everything comes from real foods.
If you get an upset stomach from plant-based proteins often, then this one helps as it has additional ingredients to promote gut health post-consumption.
If you want more than just plant proteins from other sources, then this is good as it’s micronutrients from grains and seeds that provide more than just plain old protein.
The Truth
This has a very earthy taste even in flavored versions. The chocolate option isn’t bad, but note that you’re drinking something plant-based regardless.
It has a grainy texture. Even with enough mixing, it does not become as smooth as whey alone does. Some appreciate this while others do not.
Since there are various sources of different plants, many allergens could occur. Check labels if you’re sensitive to any gluten-free options.
Good sides:
- 13 different sources of proteins
- Raw and organic certified
- Probiotics and enzymes included
- Rich in added nutrients
- No artificial anything
Bad sides:
- Very earthy and flavorful
- Grainy texture
- Higher price point due to premium positioning
- More allergens with varied blend
4. Vega Sport Premium Protein – For Active Lifestyles
What This Offers
Vega Sport Premium Protein boasts 30 grams of protein per serving from pea, pumpkin seed, organic sunflower seed, and alfalfa. This is more than most vegetarian options can boast at this level.
This option is made especially for athletes who want to take advantage of 5 grams of BCAAs and 4 grams of glutamine, which helps provide quicker recovery time and reduced soreness.
Additionally, it has tart cherry (which reduces inflammation) and turmeric extract (added recovery feature). Unless these are unwanted characteristics in vanilla options, most people don’t mind these added features to help differentiate this from basic protein powders.
Practical Experience
This is the option for serious athletes who consistently train heavy, lift, run distances, or work out daily. This will support quick recovery and muscle synthesis.
Taste isn’t horrible for all that’s included. A strong chocolate or vanilla that’s not bad. One serving is going to keep you full for hours, which makes sense given the amount of macros per serving.
Downsides
It’s expensive. You’re paying for added recovery ingredients plus the high protein count, so if you’re on a budget, stick with simpler options.
It’s 30 grams per serving, so be prepared with a bigger container as it’s going to run out faster than you’d expect. You’re going to need two scoops sometimes before it finally settles.
Some people also get bloated when first starting out with Vega Sport. It might be too much fiber, protein, or a sudden increase in metabolism, so gradually ease into it.
Good sides:
- 30 grams per serving
- High BCAA and glutamine content
- Recovery-supporting additions
- Good taste
- NSF Certified for Sport
Bad sides:
- Premium price point
- Larger serving size needed
- Containers run out quickly
- Can cause bloating at first
5. Nutiva Organic Hemp Protein – Alternative Source
What This Offers
Hemp protein is different. It’s 15 grams per serving, which is lower than pea or rice proteins, but it’s naturally offered through complete amino acids. However, it has omega-3s and omega-6s in their macro goodness offered proportionately well across the board.
It also contains 8 grams of fiber, which is significantly higher compared to others. The fiber content will make digestive health worth it.
Nutiva boasts using cold-pressed hemp seeds with no hexane or harsh chemicals used in the process. The result is a minimally processed product.
Who This Is Ideal For
If you’re looking for protein plus healthy fats plus fiber, then this is your option. The complete product is good, but it’s not just about muscle building—it’s about full supplementation instead.
If you’re sensitive about digestive issues like constipation, or if healthy guts thrive on high-fiber content without irritating IBS flares, this one works best. The fiber helps create more of a plant-protein lifestyle than just pure protein effort.
If you’re someone who doesn’t want any allergens like soy, peas, or rice, then try hemp. If you’ve reacted with more common plant proteins, it’s time to switch it up. Hemp might be the answer.
The Truth
Hemp has a strong taste: earthy, nutty, and grassy. You either like it or you don’t. Flavored options exist but still do not cover up the boldness that hemp provides.
The protein content is also lower. If you’re not obsessed with getting your maximum content over time, then other options might work better strictly related to cost and time over value. If you care about gaining protein, then this might not be for you.
While the fiber count is good from plant-based options, too much too soon can cause abdominal upset. Ease into this product. Start at half a serving before working up to one full scoop.
Good sides:
- Complete amino acid profile
- Naturally high omega fatty acids
- Good fiber count
- Minimal processing
- Good for digestive health
Bad sides:
- Low protein per serving
- Strong earthy taste
- High fiber can cause initial digestive issues
- Not ideal for pure muscle building
Best Vegetarian Protein Supplement – Summary
Best for Pure Protein
NOW Sports Pea Protein gives you the most effective and competitive amount of protein for your dollar with minimal extras. Perfect if you’re looking for a good base to add your personalized extras.
Best Overall Balance
Orgain Organic offers good taste, complete nutrition, and organic certification at a decent price. Best all-around for most people.
Best for Whole Food Approach
Garden of Life Raw Organic provides diverse plant sources plus probiotics. Ideal for those who follow strict whole food diets.
Best for Athletes
Vega Sport Premium Protein delivers maximum protein with subsequent recovery-supporting abilities. Worthy of the premium fee based on athletic prowess.
Best Alternative Source
Nutiva Hemp Protein is unique with omega fatty acids and higher fiber. Great for those avoiding standard plant proteins and looking for something different.
Important Things When Choosing Vegetarian Protein Supplements
Complete vs. Incomplete Proteins
Plant proteins often lack one or more essential amino acids. Pea proteins are often lower in methionine, whereas rice proteins lack lysine. In addition, blends use multiple sources that provide complete amino acid profiles, so consider going this route instead.
If you’re determined to stick to one source, make sure to get varied proteins throughout the day. Your body is smart enough to combine amino acids from different meals—just make sure you get variety.
Digestibility Matters
Plant proteins have lower digestibility percentages than whey proteins. PDCAAS indicates that whey gets a 1.0 versus pea at 0.89, whereas rice gets around 0.83, which means practically speaking you absorb a bit less from plants.
In reality, this isn’t too much of a concern. Practically speaking, just consume a bit more and it makes sense. With all the health benefits of promoting plant-based diets, it’s a bit of a trade-off.
Sweeteners and Flavoring
Many plant proteins use stevia or monk fruit, while some use nothing at all. Consider unflavored products if you’re going straight from plants. Some either love stevia or monk fruit, or they detect an aftertaste.
Sensitivity matters. Artificial sweeteners enter here and there, so check labels if you’re against them.
Organic vs. Conventional
Organic certifications come at a premium, but certified means there’s no synthetic pesticides used and no GMOs. If this matters to you enough to put down additional bucks, then great.
If not, conventional plant proteins work just fine for reduced prices with no negative studies reported otherwise.
There are no studies to indicate better muscle-growing potential with organic certified plant proteins. It’s about how you feel about investing the extra cash.
When to Take Vegetarian Protein
Whenever! Post-workout is great since muscles need help recovering within an hour or two after training, and plant proteins work just as well as whey.
Morning shakes help people get in their necessary quota from breakfast. As long as breakfast isn’t light, shakes give a quick solution.
Before bed, casein is good, but recent studies have found that total intake is what’s more important than timing, so whenever works best.
How Much Protein Do You Need?
People suggest 1.6-2.2 grams per kilogram per day for active individuals. If someone weighs 70 kilograms, that’s 112-154 grams per day.
Vegetarian options can obtain this through whole foods, but it’s easier using powders. One powder can give you 20-30 grams easily, filling gaps where whole food sources fall short and time is tight.
Frequently Asked Questions
Is vegetarian protein as effective as whey for muscle gain?
Yes, if you get enough of it. Studies show that post-resistance training recovery for muscle size gains from whey, pea, and soy protein are not statistically different. What matters is that in the end, your source does not matter, whether it's from one or many, complete or different combined on the way, or blended plant proteins.
Should I combine my vegetarian proteins?
Not necessarily at the same meal, but over time, yes. Each plant source has its own amino acid profile, but by combining your protein sources you'll reach all of your essential amino acids. Many of the plant protein powders on the market now combine them for you for a complete profile.
Why does vegetarian protein taste like vegetarian protein and not whey?
Because vegetarian protein comes from the plant it is. Pea protein comes from peas, rice protein from rice, and hemp protein from hemp. They all taste earthy. Whey comes from milk, something we are used to, and then flavored and sweetened so we are used to not tasting the plant. In the end, you'll recognize some difference.
Can vegetarian protein cause gastrointestinal distress?
It can in some people. At first, people get gas or feel bloated with plant protein. It seems that pea and hemp produce this response, likely as your digestive tract acclimates. It does get better. Some suggest starting with half servings to work your way up or drinking more water. Protein sources with probiotics or digestive enzymes may be more gut-friendly.
Is soy protein safe for men?
Yes. Most people shy away from soy for testosterone and estrogen levels. However, studies show that there is no difference in hormones among those who take soy protein and those who do not. Of course, soy is a complete protein, thus even if you're using it for plant-based purposes, it works much better for muscle-building purposes.
How do I make vegetarian protein taste good?
Use a blender and not a shaker. Add frozen fruit, banana, cocoa powder, cinnamon, or vanilla extract. Nut butter provides taste and textural appeal. Plant milks (almond or oat) work better than water, and some people even use a pinch of salt to enhance it so it doesn't taste so bitter. Experiment with what you like best.
Can vegetarian protein be used for weight loss?
Yes! Protein keeps you fuller for longer. Thus, having enough means less eating throughout the day in general. Vegetarian protein keeps you fuller due to fibrous content. Thus, substituting high-calorie snacks with shakes or using them as meal replacements in a caloric deficit work best. Protein also maintains muscle when fat is lost.
What's the best plant protein for beginners?
Orgain Organic is a go-to for starters. Nice taste, decent mixing properties, decent nutritional elements. An organic brand with an organic label and clean ingredient profile is good for a health-sensitive starter. If you're not concerned with taste but rather flavor and value, a good pea protein is great for beginners as well.
Does vegetarian protein expire?
Yes! It takes a long time to expire though. Most protein powders will last 1-2 years when sealed. When opened, give it about 6-12 months. Store in cool, dry spaces with the lid tightly secured. If moisture gets in, it'll clump and grow bacteria-like growth. Smell it before you use it. Check the expiration date.
Can I cook or bake with vegetarian protein powder?
Yes! You can add them to oatmeal, pancakes, muffins, or energy balls and utilize it for protein bars or smoothie bowls. It will denature some of the amino acids if baked. However, that reduction should make no difference in the long run. Beware it could make things drier, thus adjust liquid accordingly. Try using it as a substitute for 25% of the flour amount to test.
Are there heavy metals in plant proteins?
Certain plant proteins contain trace amounts of heavy metals found in soil (lead, cadmium, or arsenic). Reputable brands test their products to ensure low numbers. However, third-party certifications (NSF or Informed Choice) offer extra safety. Also, not using all your protein from one source helps avoid exposure to one contaminant at a time.
Is hemp better than pea protein?
Different, but not better. Hemp has omega fatty acids and more fiber but less protein per serving, while pea gives more protein (BCAAs) but no healthy fats. Hemp has a stronger taste than pea, thus it all depends. If you are looking for pure maximum intake of protein, go with pea. If you're looking for broad benefits without concern to serving size equity (maximum benefits per scoop), consider hemp.
Browse All Vegetarian Protein Supplements
Want to see more options? iHerb carries tons of vegetarian and vegan protein supplements in diverse price points, so feel free to browse their selection.
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