Vegan Protein Sources in Ireland: Complete Guide
Getting enough protein on a vegan diet in Ireland is easier than ever. Between affordable whole foods available in every supermarket and quality protein powders now stocked locally, meeting your daily protein needs is straightforward. This guide covers everything from tofu and lentils to powder options available in Irish shops.
How Much Protein Do You Need?
The general recommendation is 0.8g of protein per kilogram of body weight for sedentary adults. Athletes and those building muscle should aim for 1.6–2.0g per kg.
For a 70kg person, that's approximately 56g–140g daily depending on activity level. This is entirely achievable on a vegan diet with proper planning.
Complete Whole Food Protein Sources
Tofu & Tempeh
Protein per 100g: 15–19g (tofu); 19–23g (tempeh)
Where to buy: Asian markets (best prices), Tesco, Dunnes, Sainsbury's, Aldi
Tofu is the foundation of vegan cooking. Silken tofu is best for smoothies and sauces; firm tofu for stir-fries and curries. Tempeh is higher in protein and has a nuttier flavour—great for marinades and grilling.
Budget tip: Asian markets sell tofu at half supermarket prices (€1–€1.50 vs €2.50–€3.00). Stock up and freeze unused portions.
Lentils (All Varieties)
Protein per 100g (cooked): 9–13g
Where to buy: Aldi, Lidl, Tesco, Dunnes (dried and canned)
Red lentils are fastest-cooking (15 minutes). Brown and green lentils hold their shape better for salads. Lentils cost pennies and are shelf-stable indefinitely. Canned lentils are convenient but more expensive.
Dry red lentils: €0.80–€1.20 per 500g bag. Canned: €0.60–€1.00 per tin.
Chickpeas
Protein per 100g (cooked): 12–15g
Where to buy: All supermarkets (dried and canned)
Incredibly versatile. Make homemade hummus, roast for snacks, add to curries. Dried chickpeas are cheaper; soak overnight and cook (1–2 hours). One tin costs €0.50–€0.80; one 500g dried bag makes 5+ tins.
Beans (Black, Kidney, Pinto, Cannellini)
Protein per 100g (cooked): 8–15g depending on type
Where to buy: All supermarkets (canned or dried)
Kidney beans are protein-dense (15g per 100g). Canned beans are convenient for quick meals. Dried beans are far cheaper and more sustainable—soak, cook, and freeze in portions.
Hemp Seeds
Protein per 100g: 10g (plus omega-3s!)
Where to buy: Health food shops, Tesco, Dunnes, online
One of the few complete plant proteins (contains all 9 essential amino acids). Sprinkle on salads, porridge, or smoothies. Price: €5–€8 per 200g bag. More expensive than other options but nutrient-dense.
Nuts & Nut Butters
Protein per 100g: 6–26g depending on type (peanuts highest)
Where to buy: All supermarkets
Almonds, peanuts, walnuts, and cashews are all protein sources. Cheaper as whole nuts; nut butters are convenient but cost more. Peanut butter is excellent value at €2–€4 per 500g jar.
Quinoa
Protein per 100g (cooked): 4.4g
Where to buy: Tesco, Dunnes, health shops
A complete protein, but lower in total protein than other options. Better as a base for protein-heavy salads with beans and nuts added. Price: €3–€5 per 500g.
Edamame
Protein per 100g (cooked): 11g
Where to buy: Asian markets, some Tesco stores (frozen)
Young soybean pods. Boil and salt for a snack. Frozen packs are convenient. Price: €2–€3 per 250g bag.
Seitan (Wheat Gluten)
Protein per 100g: 25g
Where to buy: Health shops, online, some Asian markets
Highest protein plant food. Made from wheat gluten. Texture is meaty, perfect for "chicken" replacements. Price: €5–€8 for ready-made; DIY from wheat gluten flour is cheaper.
Vegan Protein Powders Available in Ireland
MyProtein
Where to buy: Official website (ships to Ireland), Amazon UK
Protein per serving: 20–25g
Price: €40–€50 per 1kg (often on sale)
Excellent range of vegan flavours. Regular sales make this very affordable. Tastes good in smoothies and baking. Popular with Irish fitness enthusiasts.
PE Nutrition Vegan Blend
Where to buy: Online, some health shops
Protein per serving: 22g
Price: €45–€55 per 1kg
Irish brand with good reputation. Mixes well, smooth flavour. More ethical sourcing focus than mass-market brands.
Nuzest Clean Lean Protein
Where to buy: Health shops, online
Protein per serving: 20g
Price: €50–€65 per 800g
Plant-based, hypoallergenic, high quality. Slightly pricier but excellent for sensitive stomachs. Mixes smoothly.
The Protein Works
Where to buy: Website, frequent sales
Protein per serving: 20–25g
Price: €35–€50 per 1kg (regular discounts)
Good value with sales. Wide flavour selection. Ships to Ireland from UK.
Protein Comparison Table
| Source | Protein per 100g | Price (approx.) | Availability | Best Uses |
|---|---|---|---|---|
| Tofu (firm) | 15–17g | €1.50–€2.50 | Excellent | Stir-fries, curries, scrambles |
| Tempeh | 19–23g | €3.50–€4.50 | Good | Grilled, marinated, breakfast |
| Red Lentils | 13g (cooked) | €0.80–€1.20 | Excellent | Curries, dals, soups |
| Chickpeas | 15g (cooked) | €0.50–€1.00 | Excellent | Hummus, salads, curries |
| Kidney Beans | 15g (cooked) | €0.50–€0.80 | Excellent | Chilli, salads, soups |
| Hemp Seeds | 10g | €5.00–€8.00 | Good | Smoothies, salads, toppings |
| Peanut Butter | 25g | €2.00–€4.00 | Excellent | Snacks, smoothies, sauces |
| Seitan | 25g | €5.00–€8.00 | Moderate | Meat replacements, stir-fries |
| MyProtein Powder | 20–25g/serving | €0.04–€0.06 per g | Online | Smoothies, baking, post-workout |
Sample High-Protein Day (75g Protein Target)
Breakfast: 15g
Porridge made with 50g oats (5g) + 250ml soy milk (3g) + 2 tbsp peanut butter (8g) = 16g protein
Snack Mid-Morning: 10g
Banana + 30g almonds = 10g protein
Lunch: 25g
Chickpea salad: 200g cooked chickpeas (30g) + 2 tbsp hemp seeds (2g) + mixed veg = 32g protein
Afternoon Snack: 8g
Hummus (2g) + carrots + protein smoothie with MyProtein powder (20g) = 22g protein
Dinner: 20g
Tofu stir-fry: 250g firm tofu (40g) + broccoli + brown rice (5g) = 45g protein
Daily Total: ~125g protein
Well above the 75g target. Easily achievable with whole foods and one protein powder serving.
Budget Shopping Strategy for Protein
Best Value Protein Sources
- Dried lentils & beans: €0.50–€1.50 per kg cooked protein
- Tofu from Asian markets: €2–€3 per 250g block
- Canned beans: €0.50–€1.00 per tin, but dried is 5x cheaper
- Peanut butter: €4–€8 per 500g jar, excellent value
- Soy milk: €1.50–€2.00 per litre, as much protein as dairy milk
Focus your shopping on dried lentils, beans, and tofu from Asian markets. Add nuts and soy milk. One quality protein powder fills any gaps. Total monthly protein budget for average person: €30–€50.
Shopping Locations in Ireland
Supermarkets: Tesco, Dunnes, Aldi, Lidl
All stock tofu, tempeh, lentils, beans, nuts, soy milk. Aldi and Lidl are cheapest for dried goods.
Asian Markets (Dublin, Cork, Galway, Limerick)
Tofu, tempeh, edamame, and specialty ingredients at 40–60% lower prices than supermarkets. Check Dublin's Chinatown for best selection.
Health Food Shops
Carry hemp seeds, quality protein powders, seitan. More expensive but useful for specialty items.
Online: Amazon UK, MyProtein, PE Nutrition
Convenient for protein powders. Shipping to Ireland is usually €5–€10 per order.
Combining Proteins for Complete Amino Acid Profiles
Most plant proteins are lower in one or more essential amino acids. Combine them for complete profiles:
- Rice + Beans: Classic combination. Rice is low in lysine; beans have it in abundance.
- Tofu + Soy Products: Tofu is already a complete protein.
- Nuts + Legumes: Nuts are low in lysine but high in methionine; legumes reverse this.
- Seeds + Grains: Hemp seeds are complete. Other seeds paired with whole grains work well.
You don't need to combine at every meal—just ensure variety across the day.
Find Vegan Restaurants in Your Area
Cooking at home is budget-friendly, but sometimes you want a professionally prepared vegan meal. Discover Ireland's best vegan restaurants, all offering high-protein dishes prepared by experienced chefs. Browse our restaurant directory to find spots near you.