A well-structured vegetarian or vegan diet can provide all the amino acids and nutrients necessary for the body. Legumes, whole grains, seeds, and nuts are naturally rich in protein and, when combined throughout the day, easily meet protein needs.

Even so, there are times when supplementation can be useful. Athletes in the mass gain phase, people with higher energy demands, elderly people with low food intake, or individuals in clinical recovery can benefit from plant-based protein powders due to their convenience and nutritional density.

These supplements are lactose-free and generally hypoallergenic, and can be mixed with water, plant-based milks, vitamins, porridges, or culinary recipes. Below is an overview of the main vegan proteins available on the Brazilian market, based on the characteristics disclosed by each brand.

The leading vegan proteins on the market

1. Sunrize

The formula combines pea and rice protein, a classic mix that improves the amino acid profile and promotes protein synthesis. Each serving provides approximately 23g of protein.
One distinguishing feature is the addition of curcumin (80 mg), a bioactive compound from turmeric with antioxidant and anti-inflammatory properties. The aim is to combine muscle recovery and metabolic support in a single product.

Strong points

• Complementary blend of amino acids

• Good digestibility

• Inclusion of functional compounds

2. Double

The PROT line features a blend of pea, rice, and lentil protein, enriched with coconut milk and vitamin B12. Each serving provides 20g of protein and covers the daily recommended intake of B12.

Highlights

• Complete amino acid profile

• Inclusion of B12

• Variety of flavors

2. Plantlab

Made with imported pea protein and organic rice milk, the brand prioritizes a creamy texture and sensory profile. A serving provides 24 to 26g of protein, depending on the flavor.

Highlights

• High protein content

• Sweetened with stevia

• Elaborate flavors

2. Eat Clean

Focused on simple labeling, it uses pea protein enriched with B vitamins, including B12. A serving provides approximately 23g of protein.
There are functional versions focused on antioxidants, immunity, and sleep.

Highlights

• Complete B complex

• Functional options

• Flavored and unflavored versions

2. Veggie Protein

A blend of isolated potato and yellow pea protein, naturally free of soy, gluten, and lactose. Each serving provides 22g of protein.

Highlights

• Hypoallergenic profile

• Available in sachets

• Lightweight texture

2. Puravida

It uses pea and sunflower protein, is sugar-free and gluten-free, and sweetened with stevia and erythritol. The brand also offers versions with nutrients from fruits and vegetables.
The average protein content ranges from 23 to 24 g per serving.

Highlights

• Natural ingredients

• Neutral versions for recipes

• Inclusion of B12

2. Best Vegan

A blend of rice, chia, and pumpkin seeds, with 20g of protein per serving. The goal is a broad nutritional profile, without artificial sweeteners and free of genetically modified soy.

Highlights

• Inclusion of nutritious seeds

• Distinctive flavors

• Clean label profile

2 Rakkau

It offers isolated versions of pea, rice, and non-GMO soy, in addition to the Harmony blend (pea + rice). The average is 21g of protein per serving.

Highlights

• Single-ingredient options

• Versatile use

• Classic flavors

2. VeganPro 

Organic blend of brown rice and peas with 23-24g of protein per serving. The product contains no artificial sweeteners and is fortified with B12.

Highlights

• Organic ingredients

• Low sodium content

• Minimalist profile

2 Nutrawell

Simple formula with rice and pea protein, free of sugar, artificial colors and flavors. Each serving provides 20g of protein.

Highlights

• Lean formulation

• Good digestibility

• Neutral option for recipes

What to look for when choosing a vegan protein.

Some criteria can help in making a more informed decision:

1. Amino acid profile: Blends of legumes and grains tend to offer a better balance of essential amino acids.

2. Protein content per serving: Most range between 20 and 25 g, an adequate amount to stimulate muscle protein synthesis.

3. Added micronutrients: B12, iron, and B complex can be significant differentiating factors.

4. List of ingredients: Products with fewer additives are usually better tolerated.

5. Digestibility and taste: Individual factors influence adherence to use.

Recipes with vegan protein powder

The idea here is to use plant-based protein as a culinary ingredient, not just in shakes. This improves texture, increases satiety, and makes it easier to reach your protein goals throughout the day.

1. Protein banana and vanilla pancake 

A classic recipe in the plant-based fitness world, with few ingredients and a great texture.

✔ Works great with Sunrize or VeganPro

Ingredients:

• 1 ripe banana
• 2 tablespoons of vanilla-flavored plant-based protein
• 3 tablespoons of oats
• ½ teaspoon of yeast
• 3 tablespoons of plant-based milk
• Cinnamon to taste

Preparation:

Mash the banana, mix everything together, and cook in a non-stick frying pan until golden brown on both sides.

Tip: Finish with peanut butter or red berries.

2. Quick chocolate protein mousse

A creamy and nutritious dessert, perfect for post-workout or as a snack.

✔ ideal with Plantlab, Nutrawell or Puravida

Ingredients:

• 1 frozen banana
• 1 scoop of chocolate flavored protein
• 1 tablespoon of cocoa
• 2 tablespoons of plant-based milk
• 1 tablespoon of peanut butter (optional)

Preparation:

Blend all ingredients in a food processor until creamy. Refrigerate for 30 minutes for a firmer texture.

→ It has the texture of soft-serve ice cream.

3. Protein cookie with oats and peanuts

A simple recipe with good structure thanks to the oats and vegetable protein.

✔ It goes great with Best Vegan or Dobro.

Ingredients:

• 1 cup of oats
• 2 tablespoons of plant-based protein
• 2 tablespoons of peanut butter
• 2 tablespoons of coconut sugar or dates
• 3 to 4 tablespoons of plant-based milk
• 70% chocolate chips (optional)

Preparation:

Mix everything together until a moldable dough forms. Shape the cookies and bake at 180°C for about 12–15 minutes.

→ They become firmer after they've cooled.

4. Savory protein waffle with herbs

Soft texture inside and slightly crispy outside. Great for breakfast or a snack.

✔ It goes great with the neutral version of Rakkau or VeganPro.

Ingredients:

• ½ cup of oatmeal
• 2 tablespoons of neutral plant-based protein
• 1 tablespoon of ground flaxseed + 3 tablespoons of water
• ½ cup of plant-based milk
• 1 teaspoon of yeast
• Salt, oregano and paprika
• Dash of olive oil

Preparation:

Soak the flaxseed for 5 minutes; Mix all ingredients until a creamy dough forms; Bake in a waffle maker or in a frying pan like a thick pancake.

Serve with hummus, avocado, or scrambled tofu.

5. Chickpea protein pizza base

This dough is firm and nutritious, and very filling.

✔ It combines very well with Nutrawell or Plantlab.

Ingredients:

• ¾ cup chickpea flour
• 1 scoop of neutral vegetable protein
• ¾ cup of water
• 1 teaspoon of olive oil
• Salt and garlic powder

Preparation:

Mix everything until a thick, liquid batter forms; Pour into a non-stick frying pan and cook until firm; Flip, add sauce and topping, and finish covered.

→ Works well with grilled vegetables and nutritional yeast.

6. Salty protein cream for pasta or vegetables 

A light, protein-rich vegan "Alfredo"-style sauce.

✔ ideal with neutral Puravida or Sunrize

Ingredients:

• 1 cup of cooked cauliflower
• 2 tablespoons of neutral plant-based protein
• 1 tablespoon of cashew nuts
• ½ cup of cooking water
• 1 teaspoon of nutritional yeast
• Garlic, salt and nutmeg

Preparation:

Beat everything together until creamy and quickly heat in a saucepan to thicken.

It goes great with whole wheat pasta, roasted vegetables, or potatoes.

Tips for using vegan protein in cooking.

🔸Neutral flavors are ideal for savory recipes.

🔸Sweet flavors work best in pancakes, cakes, and creams.

🔸If the dough becomes dry, increase the liquid (vegetable protein absorbs water).

🔸Blends of peas and rice often provide a better texture in recipes.

Plant-based protein powder is a versatile culinary tool that allows you to enrich simple recipes, increase satiety, and facilitate protein intake in your daily life. In varied plant-based diets, protein intake is usually sufficient, but supplementation can be practical when demands increase.

Ultimately, the best choice will be the one that combines nutritional quality, digestibility, pleasant taste, and consistency with your lifestyle.