20 High Protein Sources For Vegetarians and Vegans

Are you a vegetarian or vegan who is looking to increase your protein intake? Or perhaps you’re just interested in diversifying your protein sources for a balanced diet? Either way, you’ve come to the right place.

Contrary to popular belief, a vegetarian diet does not have to be deficient in protein (true to some extent).

However, many vegetarian foods are rich in protein, which meets your dietary needs and adds flavor and nutrients to your meals.

Here, we’ll introduce you to 20 high-protein vegetarian foods that are great for building muscle and keeping you lean and healthy.

So, let’s dive in and explore these protein-packed options that can supercharge your vegetarian lifestyle.

List of High-Protein Vegetarian Foods

These delicious and healthy vegetarian foods are full of protein. They can help you get fit, eat well, and stay healthy.

1. Lentils

Lentils are a type of legume that is high in protein, fiber, and nutrients. They are a good source of folate, potassium, and iron. Lentils are also a good source of soluble fiber, which can help to lower cholesterol levels. In addition, lentils are low in fat and calories, which can be helpful for people who want to lose weight.

A one-cup (198-gram) serving of cooked lentils provides about 18 grams of protein, making them one of the best plant-based protein sources available.

Lentils can be used in various dishes, such as soups, stews, salads, and curries, or served as a side dish.

There are many different types of lentils, each with their unique flavor and texture. Some of the most common types of lentils include:

• Brown lentils are the most common type of lentil. They have a mild, slightly earthy flavor.
• Green lentils are brighter green in color and slightly nutty in flavor. They are often used in salads and soups.
• Red lentils are reddish-brown in color and slightly sweet in flavor. Dals and curries are often made with them.
• Black lentils have a slightly earthy flavor. They are often used in Indian cuisine.

2. Chickpeas

Chickpeas, also called garbanzo beans, are incredibly nutritious vegetarian food. These legumes are good for you because they have lots of protein and health benefits. So they’re a must-have for vegetarians and vegans.

A one-cup (164-gram) serving of chickpeas provides about 14.5 grams of protein. In addition to being rich in protein, chickpeas are also a good source of dietary fiber, vitamins, and minerals such as iron, magnesium, and potassium.

Chickpeas also contain antioxidants, which contribute to their anti-inflammatory properties and may help reduce the risk of chronic diseases. Their low glycemic index also makes them suitable for those watching their blood sugar levels.

3. Beans

Beans are a cornerstone of vegetarian and vegan diets, and for good reason. They are a rich source of protein, fiber, and essential vitamins and minerals such as iron, potassium, and folate. Beans are a type of legume that is the staple food in many cultures worldwide.

The amount of protein in beans varies depending on their type, but when cooked, you can expect between 14 and 18 grams of protein per cup.

Beans come in many types, such as kidney beans, black beans, navy beans and many more.

• Black beans are a good source of protein, fiber, and iron, as well as antioxidants.
• Kidney beans are loaded with protein, dietary fiber, potassium and iron.
• Pinto beans are a good source of protein, fiber, potassium and magnesium.
• Soybeans are a good source of protein, fiber, and isoflavones. Isoflavones are plant compounds that have been associated with health benefits.

4. Quinoa

Quinoa is a complete protein vegetarian food. It is often mistaken for a grain, but it is actually a seed from the same family as spinach and beets.

One cup of cooked quinoa has 8 grams of protein, but what makes it unique is its amino acid profile. Quinoa is one of the few plant-based foods with all nine essential amino acids.

Beyond protein, quinoa is also rich in fiber, iron, magnesium, and manganese. It is gluten-free, making it an excellent option for those with gluten sensitivities or celiac disease.

Quinoa can be substituted for rice, oats, or couscous in recipes. It can also be used in various dishes such as salads, soups, stews, and curries or served as a side dish. Quinoa is easy to prepare and can be prepared on the stovetop or in the rice cooker.

5. Almonds

When you think about foods with lots of protein, you should consider almonds. Nuts are not only a tasty and crunchy snack but also loaded with high-quality protein, vitamins, and minerals.

Their fiber content helps regulate digestion and improves cardiovascular health. Almonds are also a good source of healthy fats, which may help lower cholesterol and prevent heart disease.

A one-ounce (28-gram) serving of almonds provides about 6 grams of protein.

You can include them in your food in many ways. Try the one that works for you.

• They can be eaten raw, roasted, or added to snacks, desserts, and laddus.
• You can also make almond milk, almond butter, and almond flour.
• Many types of smoothies can be made with almonds and almond milk.

6. Tofu

Tofu, or bean curd, is a protein source made from coagulating soy milk and pressing the resulting curds into solid white blocks of varying softness. It is one of my favorite protein sources.

It has long been a favorite of vegetarians and vegans because of its high protein content and versatility. It is also a good source of nutrients like calcium, iron, and magnesium. It is an excellent option for people who don’t like gluten or lactose or don’t like eating meat.

1-cup (252-gram) serving of raw firm tofu provides about 20 grams of protein. It is a complete protein, meaning it has all nine essential amino acids that our bodies can’t make independently.

There are many ways to add tofu to your diet.

• Cook tofu, including baking, frying, and sautéing.
• Tofu can be used in many dishes like stir-fries, soups, and curries.
• It can also be added to smoothies and desserts.
• The tofu can also be eaten raw.

7. Chia Seeds

Don’t be fooled by their small size; chia seeds are a nutritional powerhouse, especially regarding protein. These small, black seeds have become a superfood over the years. Health enthusiasts and vegetarians love them.

Two tablespoons of chia seeds contain about 4 grams of protein. This may not seem like a lot, but it’s much more than other sources. Chia seeds are also loaded with other nutrients, such as omega-3 fatty acids, fiber, antioxidants, calcium, and magnesium.

Chia seeds can be eaten raw or cooked. They can also be added to smoothies, yogurt, oatmeal, or salads. Chia pudding is a healthy and nutritious breakfast or snack.

8. Pumpkin Seeds

Pumpkin seeds are edible seeds of pumpkin fruit. They are a good source of protein, fiber, and healthy fats. They are also a good source of vitamins and minerals, including magnesium, phosphorus, and zinc.

Pumpkin seeds are particularly high in magnesium, vital for numerous bodily functions, including muscle and nerve function, blood sugar control, and bone health. They also contain antioxidants and other nutrients.

When it comes to protein, pumpkin seeds pack a punch. One ounce (about 28 grams) provides around 7 grams of protein. Pumpkin seeds can be eaten raw or roasted as a snack or added to sweet or savory dishes.

9. Peanut Butter

Peanut butter is a timeless favorite found in households worldwide. For vegetarians, it’s more than just a tasty spread. It’s got a lot of good stuff in it, like protein, vitamins, and minerals. It also has antioxidants like resveratrol, linked to many health benefits.

Two tablespoons of peanut butter provide approximately 8 grams of protein. It is a convenient and delicious way to meet your protein needs. Besides protein, peanut butter is rich in essential nutrients, such as healthy fats, particularly monounsaturated fats, that are heart-healthy.

Peanut butter is typically spread on bread, toast, crackers, and sandwiches. It is also used in various breakfast dishes and desserts, such as granadas, smoothies, cookies, and brownies.

However, it is important to check the label when buying peanut butter, as many brands add ingredients such as sugar, vegetable oil, and trans fats.

10. Soy Milk

Soy milk has become a popular dairy alternative, especially among vegetarians, vegans, and lactose-intolerant people. It is made from soaked, ground, and filtered soybeans to produce a smooth, milk-like liquid.

A 1-cup (240-ml) serving of unsweetened soy milk provides about 7 grams of protein. In addition to protein, soy milk offers a range of vitamins and minerals, including calcium and vitamin D, which are often fortified to levels comparable to those found in cow’s milk.

Soy milk can be used in various dishes, such as smoothies, cereal, coffee, and tea, or as a substitute for cow’s milk in recipes. It can be found in many grocery stores and health food stores. It comes in different flavors: sweetened, unsweetened, and flavored.

11. Hemp Seeds

Hemp seeds, small, brown seeds from the Cannabis sativa plant, are an easy way for vegetarians to add plant-based protein to their diet.

Three tablespoons of hemp seeds provide 10 grams of complete, highly digestible protein.

They’re packed with all nine essential amino acids, making them a complete protein source. These seeds are also rich in essential fatty acids, specifically omega-3 and omega-6.

Although hemp seeds may not be as commonly found on grocery store shelves as other seeds like chia or flax, they have a high protein content and nutritional profile.

Hemp protein powder is also available, an excellent plant-based, vegan protein powder that supplies omega-3s, essential amino acids, magnesium, and iron.

12. Green Peas

Peas are a type of legume that is widely consumed as a vegetable. These little green spheres are not just fillers; they pack a nutritional punch beyond their small size.

A cup of cooked green peas contains approximately 8-9 grams of protein. They are also an excellent source of fiber, vitamins C, K, folate, manganese and more.

Green peas can be used in various dishes, such as soups, stews, salads, and curries, or served as a side dish. They come in fresh, frozen, and canned forms.

Pea protein is becoming more popular in fitness, especially among vegetarians and vegans. Extracted from yellow peas, this plant-based protein offers around 20-25 grams of protein per serving, rivaling traditional animal-based protein sources.

13. Oats

When it comes to nutritious breakfast options, oats often top the list. Many people start their day with a warm bowl of oatmeal. It contains a lot of protein, which is especially beneficial to vegetarians.

One cup of cooked oats provides about 6 grams of protein. Although oatmeal is not a complete protein, pairing it with milk or yogurt can help you achieve a full amino acid profile.

Besides protein, oats are rich in essential nutrients like fiber, which aids in digestion and helps lower cholesterol. In a study it has been found that beta-glucan, the main type of soluble fiber in oats, helps slow digestion, increase satiety, and suppress appetite.

They are also a good source of antioxidants, vitamins, and minerals, such as manganese, phosphorus, and iron.

Oats can be used in various dishes, such as oatmeal, granola, and baked goods, or added to smoothies and yogurt bowls. They are available in various forms, including rolled oats, steel-cut oats, and instant oats.

14. Brown Rice and Wild Rice

White rice is often the main ingredient in many dishes, but brown rice, which is less processed, offers a higher nutritional value. Brown rice is a whole grain that contains all parts of the grain, including bran, germ, and endosperm.

One cooked cup of brown rice provides about 5 grams of protein. Combine brown rice with legumes like beans or lentils to create a complete vegetarian protein source that provides all nine essential amino acids.

Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice.

Brown rice alone won’t meet your protein needs, but incorporating it along with other vegetarian protein sources will help boost your intake. Its nutritional benefits make it a healthy addition to a plant-based diet.

15. Edamame

Edamame are immature soybeans harvested when they are still green and tender. They are a good source of plant protein, with about 8 grams of protein per half cup.

Pair edamame with whole grains to get a complete protein profile with all essential amino acids. They can be used in various dishes such as salads, soups, and stir-fries, or served as a snack.

16. Pistachios

Pistachios are among the best nuts to snack on because they are delicious and contain a lot of protein. They are an excellent choice for vegetarians looking to diversify their protein sources while enjoying a tasty snack.

One ounce of pistachios (about 49 kernels) contains 6 grams of protein. They are also a source of other nutrients such as fiber, healthy fats, vitamin B6, and potassium.

Pistachios can be eaten raw or roasted as a snack, added to sweet or savory dishes, or used to make pistachio butter, paste, or milk.

17. Spirulina

When you think of sources of protein, algae probably isn’t the first thing that comes to mind. However, spirulina, a type of blue-green algae, is becoming increasingly popular as a protein source.

Spirulina is exceptionally high in protein, with a protein content of about 60-70% by dry weight. Just one tablespoon of spirulina powder can provide around 4 grams of protein.

Spirulina can be consumed in various forms, including tablets, capsules, powders, and flakes, and can be added to smoothies, juices, and other foods.

18. Protein Rich Vegetables

When we think of high-protein foods, meat or legumes often come first. However, vegetables can also provide significant amounts of protein, and should not be overlooked.

• Spinach: This leafy green is rich in iron and provides about 5 grams of protein per cooked cup.
• Broccoli: A cup of cooked broccoli offers approximately 4 grams of protein and is also high in vitamins C and K.
• Asparagus: Known for its unique flavor, asparagus provides almost 3 grams of protein per cooked cup.
• Brussels Sprouts: These mini cabbages pack about 4 grams of protein per cooked cup.
• Sweet Corn: Enjoy it grilled or boiled; one cup offers around 4.2 grams of protein.
• Artichokes: These offer up to 4.8 grams of protein per cooked artichoke.
• Avocado: Although mainly known for healthy fats, one cup of avocado also provides 4.6 grams of protein.
• Green Peas: Green peas offer more protein than most vegetables, with a whopping 8.6 grams per cooked cup.
• Kale: This trendy superfood offers around 3.5 grams of protein per cooked cup.
• Mushrooms: Provide around 4 grams per cooked cup.

19. Paneer

Paneer is a fresh cheese common in South Asian cuisine, especially Indian cuisine. It is a favorite ingredient for many vegetarians. It is made from full-fat buffalo milk or cow milk.

This cheese is made by curdling milk and doesn’t harden, age, or melt. Paneer is a good way to get protein into your diet if you eat dairy.

A 100-gram serving of paneer can offer around 14 grams of protein. It is also a good source of calcium, contributing to bone health. It also contains other essential nutrients like vitamin B12, often challenging to find in plant-based foods.

Paneer is a white cheese often used in savoury dishes like curries, tikka masala, and biryani. It can be eaten raw or used in desserts. It is also used in popular dishes like palak paneer (spinach and paneer curry) and matar paneer (peas and paneer curry).

20. Yogurt

Yogurt is a dairy product made by fermenting milk with a bacterial yogurt culture. The protein and probiotics in yogurt may help promote fullness, aid digestion, and boost the immune system.

A 1-cup (245-gram) serving of plain, low-fat yogurt provides about 13 grams of protein. Yogurt is also an excellent source of calcium, important for bone health, and probiotics, beneficial for gut health. It also contains essential nutrients like vitamin B12, often difficult for vegetarians to obtain from plant-based foods.

It’s easy to find in most grocery stores and health food stores. It comes in various flavors, including Greek yogurt, which provides more protein and less sugar than regular yogurt.

Yogurt can be enjoyed on its own, in smoothies, with fruit and granola, mixed into oatmeal, or as a snack or sour cream substitute.

Conclusion

As we’ve explored, vegetarians and vegans have a plethora of high-protein food options to choose from. From legumes like lentils and chickpeas to almonds and pistachios to spirulina, the plant kingdom has a lot of protein sources to meet your protein needs.

Let’s not forget that protein-rich vegetables, such as green peas and broccoli, provide additional nutritional benefits such as fiber, vitamins, and minerals.

These foods are a great place to start if you’re a vegetarian or vegan, or just want to get more plant-based protein into your diet.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.