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 at Top Vegetarian Protein Sources.
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.
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 at Top Vegetarian Protein Sources.
Read more: The Secret High-Protein Vegan Ingredient You Should Be Putting in Your Smoothie
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 is unique among plant proteins because it contains all nine essential amino acids, making it a complete protein (something most plant-based proteins aren’t). One cup of cooked quinoa also has 5 grams of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folate. As a bonus for those with celiac disease or any gluten sensitivity, quinoa is gluten-free at Top Vegetarian Protein Sources.
5. Cottage Cheese
Cottage cheese, 14 g of protein per 1/2 cup
Recipe to Try: Cottage Cheese with Raspberry Honey
Cottage cheese is making a resurgence since it’s healthful. If you’re managing your salt intake, bear in mind that cottage cheese has a slightly greater sodium content than Greek yogurt. You can also try sweetening it with fruit at Top Vegetarian Protein Sources. It tastes great as a savory dip.
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.
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.
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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 more than just a breakfast food. They once had a bad reputation for being high in cholesterol but eating cholesterol naturally present in foods doesn’t raise your cholesterol. Don’t just eat the whites, though. The yolks are also nutrient-rich, delivering healthy fats and naturally-occurring vitamin D at Top Vegetarian Protein Sources.
