Protein on a Gluten-Free Vegetarian or Vegan Diet

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Protein on a Gluten-Free Vegetarian or Vegan Diet
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Compliant Protein Sources
Whole Grains

• You obviously can't eat wheat, barley, or rye if
  you're gluten-free, but there are tons of
  alternative grains out there. Amaranth and quinoa
  at about 8 to 9 grams of protein per cup of
  cooked grainare among your best bets for packing
  in the protein.
• Other whole-grain alternatives include
• Millet
• Buckwheat
• Teff

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Legumes
Beans are another obvious source of protein in
your diet, and there are literally hundreds of
great recipes for bean-based Gluten-Free Plant
Protein Concentrate Isolate dishes out there. A
cup of boiled lentils gives you 16 grams of
protein, while red kidney beans come in just
below that, at 15.5 grams per cup. If you have
celiac disease or non-celiac gluten sensitivity
and are particularly sensitive to trace gluten,
you do need to be aware of the prospects for
gluten cross-contamination in your beans.
Unfortunately, many farmers grow the gluten
grains wheat, barley, and rye in rotation with
beans, and they use the same equipment to harvest
both.
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Nuts and Seeds

• A 1-ounce serving of pecans can provide you with
  nearly 3 grams of protein, while 2 tablespoons of
  chunky peanut butter nets you just over 8
  grams.7? You might also consider using almond
  flour to replace some of your regular gluten-free
  flour in baked goods to boost your protein
  consumption a 1-ounce serving contains 9 grams.
• Other nuts include
• Walnuts
• Brazil nuts?
• Pine nuts

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Tofu and Soy Products

• Soy can provide you with plenty of protein. For
  example, you can add gluten-free tofu to your
  dishes and snack on edamame. Use tofu in
  stir-fries, make gluten-free vegan pudding, or
  bake it in the oven with a marinade.
• You also can get some gluten-free vegan protein
  from edamame-based noodles, and even a little bit
  from gluten-free soy milk.
• ?

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Meat Substitute Products

• There's a multitude of meat substitute products
  on the market these days, both in the produce
  department of the supermarket and in the freezer
  section it seems like you can choose anything
  from a plain burger to exotic meat-free sausages.
• Unfortunately for those of us in the gluten-free
  community, many of the most popular meat
  substitutes use wheat gluten in the ingredients.
  Steer clear of
• Tofurky
• Field Roast
• Yves Veggie Cuisine