If you’re following a vegetarian diet, try these meatless and plant-based options to get your protein.
If you’re eating a vegetarian or vegan diet or just trying to eat less meat and more plants, vegetarian protein sources make it easy to get your protein fill. Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full.
Even though people wonder where vegetarians get their protein, it is easy to meet the required amount on a vegetarian diet. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 g of protein. However, the amount you need may vary depending on your activity level, age and more at Top Vegetarian Protein Sources.
Yes, the list of vegetarian proteins extends way beyond tofu (which clocks in at about 9 grams per 3-ounce serving, for the record). Take a look at some of these high-protein vegetarian foods to add to your diet at Top Vegetarian Protein Sources.
1. Greek Yogurt
Greek yogurt, 23 g of protein per cup
Recipe to Try: Homemade Plain Greek Yogurt
Greek yogurt is delicious added to smoothies, layered with fruit and granola as a parfait and used as a sour cream substitute on tacos or in dips. It also delivers calcium and gut-healthy probiotics. Choose plain yogurt over flavored varieties to save added sugar at Top Vegetarian Protein Sources.
2. Lentils
Lentils, 9 g of protein per 1/2 cup (cooked)
Recipe to Try: Slow-Cooker Creamy Lentil Soup Freezer Pack
Lentils are a protein powerhouse stuffed into a tiny package. Not only do they deliver vegan protein, but a half-cup of cooked lentils also gives you 8 grams of fiber. Fiber is good for your heart and helps keep you full, and lentils are a healthy addition to your diet if you have weight loss goals.
3. Chia Seeds
Chia seeds, 3 g of protein per 1 tablespoon
Recipe to Try: Berry Chia Pudding
Like hemp, chia seeds are nutrient-dense. They deliver protein, fiber and omega-3s. You can blend them into smoothies, make chia-seed jam for toast and bake with them. Learn more about what makes chia seeds so good for you at Top Vegetarian Protein Sources.
4. Quinoa
Quinoa, 8 g of protein per cup (cooked)
Recipe to Try: Vegan Superfood Grain Bowls
Quinoa stands out from other plant proteins because it is a complete protein, something that most plant-based proteins lack. Quinoa includes all nine essential amino acids. Quinoa that has been cooked yields 5 grams of fiber per cup. Quinoa is high in iron, zinc, manganese, phosphorus, magnesium, thiamine, and folate. Quinoa is also free of gluten, which is an advantage for anyone with celiac disease or gluten intolerance.
5. Cottage Cheese
Cottage cheese, 14 g of protein per 1/2 cup
Recipe to Try: Cottage Cheese with Raspberry Honey
Cottage cheese is having a comeback (and it’s good for you!). Cottage cheese is a little higher in sodium than Greek yogurt, so keep that in mind if you’re watching your salt intake. It works well as a savory dip or try sweetening it with fruit at Top Vegetarian Protein Sources.
6. Hemp Seeds
Hemp seeds, 4 g of protein per 1 tablespoon
Recipe to Try: Strawberry-Blueberry-Banana Smoothie
In addition to being a good source of protein, hemp seeds are rich in omega-3 fatty acids. They are delicious sprinkled on smoothies and smoothie bowls or oatmeal.
7. Beans
Beans (chickpeas, black beans, etc.), 7-8 g of protein per 1/2 cup (cooked)
Recipe to Try: Black Bean Tacos
Like lentils, beans deliver fiber, a nutrient most of us don’t get enough of. They’re also an inexpensive and easy way to add protein to dips, tacos, salads and soups. Plus, beans are a plant-based source of iron at Top Vegetarian Protein Sources.
8. Edamame
Edamame, 5 g of protein per 1/4 cup (shelled)
Recipe to Try: Super-Green Edamame Salad
Edamame are green soybeans. You’ll find them on most sushi restaurant menus and in the freezer section at most grocery stores. You can buy them in the shell or shelled. They are a great alternative to tofu, adding crunch to salads, stir fries and grain bowls at Top Vegetarian Protein Sources.
9. Green Peas
Green peas, 8 g of protein per cup
Recipe to Try: Pea Soup
Most don’t think of peas as a protein source, but they are. Green peas are filling and delicious—enjoy them in soups, salads and as a side dish at Top Vegetarian Protein Sources.
10. Peanut Butter
Peanut butter, 7 g of protein per 2 tablespoons
Recipe to Try: Sweet Potato-Peanut Bisque
Peanut butter, and peanuts, are full of fiber, protein and fat. That winning combination of nutrition helps keep you full. Try peanut butter on toast, blended into smoothies or make a peanut sauce for savory dishes at Top Vegetarian Protein Sources.
11. Almonds
Almonds, 6 g of protein per ounce
Recipe to Try: Everything-Seasoned Almonds
Like peanuts, almonds have the super-filling trifecta of fat, fiber and protein. They’re a great vegetarian option to keep hunger at bay. Try them as almond butter, grab a handful for a snack or sprinkle them on salads for a protein boost at Top Vegetarian Protein Sources.
12. Eggs
Eggs, 6 g of protein per large egg
Recipe to Try: Pesto Scrambled Eggs
Eggs are not only a morning item. They used to have a negative image for being rich in cholesterol, but consuming foods that naturally contain cholesterol won’t make your cholesterol go up. But don’t stop at the whites. Additionally, the yolks are nutrient-dense, providing good lipids and naturally occurring vitamin D at the Best Vegetarian Protein Sources.
