Gaining healthy weight can be just as challenging as losing it. Whether you're recovering from an illness, looking to build muscle mass, or simply trying to improve your overall strength and endurance, consuming the best protein for weight gain is essential. But not just any protein — we’re talking about nutrient-dense, clean, and vegan protein options that support weight gain without compromising on health.
But here’s the twist — not all plant proteins are created equal. Some bulk you up without bloating, others fuel muscle recovery better than eggs or whey. And a few hidden gems can supercharge your weight gain goals in ways you never imagined.
Curious? You should be.
Below are the 9 best protein for weight gain options you should consider adding to your diet — all plant-based, all powerful, and packed with nourishing benefits. And trust us, you’ll want to stick around till #9 — it's a game-changer.
Why Focus on the Best Protein for Weight Gain?
Protein plays a key role in building muscle, repairing tissues, and regulating hormones. But when it comes to gaining weight, it’s not just about quantity — quality matters too. That’s why we’ve curated this list focusing on clean and effective vegan protein sources that offer not just protein, but a range of micronutrients and fiber to support digestion and sustainable weight gain.
1. Lentils
Lentils are one of the best protein for weight gain options available. A single cup of cooked lentils delivers around 18 grams of protein and is loaded with complex carbs and fiber. They’re also a great source of iron and folate, essential for red blood cell formation and energy metabolism.
Pro tip: Combine them with quinoa or brown rice to make a complete amino acid profile, boosting the quality of the plant protein you consume.
2. Chickpeas (Garbanzo Beans)
Chickpeas are not only versatile and delicious, but they’re also among the best protein for weight gain choices. High in protein and complex carbohydrates, chickpeas support muscle growth and energy replenishment. Their fiber content promotes better digestion and nutrient absorption — critical when you're consuming more food for healthy weight gain.
Make them into hummus, roast them as snacks, or toss them into a salad for a hearty meal.
3. Tempeh
Tempeh, made from fermented soybeans, stands out among vegan protein options for its dense nutrition. Each 100-gram serving provides around 19 grams of protein, along with gut-friendly probiotics. It’s firm, nutty, and a great meat substitute in sandwiches or stir-fries.
It also provides calcium, magnesium, and iron — essential nutrients for anyone looking to gain weight while staying plant-based.
4. Quinoa
Often mistaken as a grain, quinoa is actually a seed — and a complete protein, meaning it contains all nine essential amino acids. That makes it a strong candidate on the best protein for weight gain list. Rich in carbs and fiber, quinoa can be enjoyed as a warm bowl or added to salads and soups.
Plus, it complements high fiber fruits and vegetables, supporting both caloric surplus and gut health.
5. Pumpkin Seeds
Don't underestimate these tiny seeds. Pumpkin seeds offer about 7 grams of protein per ounce and are rich in healthy fats, magnesium, and zinc. They’re calorie-dense, making them one of the best protein for weight gain snacks to munch on throughout the day.
Sprinkle them over smoothies, salads, or oatmeal for an easy protein boost.
6. Almond Butter
Almond butter provides a perfect mix of healthy fats, calories, and protein — essential for muscle repair and growth. With nearly 7 grams of protein in two tablespoons and over 180 calories, it’s a top contender in the best protein for weight gain category.
Spread it on whole grain bread or blend it into your favorite smoothies for a delicious calorie bomb.
7. Hemp Seeds
Hemp seeds are another complete protein source that deserve their place among the best protein for weight gain options. They’re packed with omega-3 fatty acids, iron, magnesium, and protein — roughly 10 grams in three tablespoons.
Their mild, nutty flavor makes them easy to blend into smoothies, energy balls, or breakfast bowls.
8. Plant Based Protein Powders
When whole foods aren’t enough, plant-based protein powders can fill the gap. Look for blends made from pea protein, brown rice, pumpkin, or hemp for a complete amino acid profile. These powders are especially helpful post-workout or during busy mornings.
Some formulas are designed to support specific needs, such as protein powder for women, offering added nutrients like iron, calcium, or biotin.
9. Oats with Nut Milk & Seeds
Oats may not be high in protein alone, but when paired with nut milk and seeds, they become a well-rounded high-protein meal. Add chia seeds, flaxseeds, or sunflower seeds and a tablespoon of almond or peanut butter, and you’ve got yourself a nourishing bowl ideal for the best protein for weight gain journey.
It’s also a perfect vehicle for other nutrient-rich foods like vitamin B 12 fruits such as fortified berries or plant-based milks, which can help address common vegan deficiencies.
Nutrition Tips to Maximize Weight Gain Effectively
Here are some strategic ways to support your best protein for weight gain goals:
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Eat in a Caloric Surplus: If you're not gaining weight, you're not eating enough. Increase your portion sizes, add snacks between meals, and track your intake to ensure you're in a calorie deficit reversal — i.e., a surplus.<
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Focus on Nutrient-Dense Foods: Instead of just eating more, focus on foods that give you the most nutritional bang per bite. That’s where plant protein, healthy fats, and fiber-rich carbs shine.
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Incorporate High-Fiber Sides: Complement your protein meals with high fiber fruits and vegetables like avocados, bananas, sweet potatoes, and leafy greens to ensure proper digestion and nutrient absorption.
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Balance Your Macros: While protein is critical, ensure you're getting adequate fats and carbohydrates to support overall caloric needs.
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Avoid Empty Calories: Gaining weight shouldn’t mean overloading on sugar and processed junk. Stick to wholesome foods that promote health while building mass.
The Bottom Line
If you're serious about putting on weight the healthy way, focusing on the best protein for weight gain — especially from clean vegan sources — is crucial. Each of the nine options listed above is not only effective for muscle growth but also supports digestion, hormone balance, and overall well-being.
By choosing nutrient-rich, whole-food sources and combining them with an active lifestyle, you can gain weight in a way that feels good, looks natural, and supports long-term health.
Remember: real results come from real food — and these best protein for weight gain picks are as real (and effective) as they get.
