For those new to veganism, finding new sources of protein after cutting meat and dairy out of your diet can be difficult, but it doesn’t have to be. Here at Mama Flasch’s Gourmet Kitchen, we’re all about promoting delicious, healthy eating and since all of our salsas are vegan-friendly, we wanted to share our favorite vegan protein sources.

What is Veganism?

Much like vegetarians, veganism is a dietary choice that refrains from eating animal-based products. While dairy products like milk and eggs provide alternative sources of protein for many vegetarians, a vegan lifestyle is entirely plant-based. Because of their dietary restrictions, one of the common misconceptions about veganism is it lacks sources of protein commonly found in meat and dairy, but many plants and legumes are not only packed with protein but other health benefits as well. So whether you’re looking to try a vegan lifestyle or simply looking for new ways to eat better, try adding one of these plant-based protein sources to your next meal.


Although they come in a variety of shapes and flavors, beans are a great source of nutrients. Not only are they a great source of protein, but they also provide nutrients like iron and potassium. Try them in meatless chili or give roasted chickpeas a try for an easy, healthy snack.


What meat-free menu would be complete without tofu? This soy product is popular with vegetarians and vegans because just 3.5 ounces of tofu contains 8 grams of protein, is low in calories and contains essential vitamins and minerals. Since it absorbs flavor so well, it’s the perfect substitute for meat.


Featuring 18 grams of protein per cup, lentils are one of the healthiest foods available for vegans. They’re also high in fiber, helping promote digestive health as well. Delicious in stews, curries or other dishes, this versatile ingredient is a great addition to any vegan dish.

Green Peas

It may surprise you but this common side dish features 9 grams of protein per cooked cup. In addition, they’re also a great source of vitamins A, C, and K along with other important minerals. Enjoy them as a side or add them to your favorite dish for a complete, healthy meal.


Looking for a protein source that makes a great snack? One ounce of almonds features 6 grams of protein. Enjoy them raw or try it as a spread on an almond butter and jelly sandwich.

Spice Up Your Dishes with Mama Flasch’s Salsa

Whether it’s on top of a black bean burger or flavoring a pot of vegan chili, Mama Flasch’s salsa is the perfect addition to any dish. Our small-batch salsas use only all natural fresh ingredients to deliver you great tasting salsa that’s vegetarian and vegan-friendly. So try some today or pick some up at a store near you. Check us out on Facebook, Twitter, Pinterest, LinkedIn, and Instagram!

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