Check out these 10 great vegetarian sources of protein to add to your diet.
1. Legumes (lentils, chickpeas, beans)
Lentils, chickpeas, and various legumes (such as black and kidney beans) are loaded with protein and can be used in many different ways. One cup of cooked lentils contains about 18 grams of protein! You can make them into soups, salads, or even hummus. In addition, they are full of fiber, which is great for digestion.
2. Tofu and tempeh
Tofu and tempeh are both protein-rich soy products that have many cooking possibilities. Half a cup of tofu gives you about 10 grams of protein, while tempeh has about 15 grams in the same serving size. Tofu is great for stir-fries, smoothies or scrambles, and tempeh can be sliced or crumbled into dishes. They are also a good source of iron and calcium, making them an excellent choice for a balanced vegetarian diet.
3. Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids commonly found in animal products. One cup of cooked quinoa contains about 8 grams of protein. It’s also high in fiber and is a great gluten-free alternative to grains like rice. You can use quinoa in salads, soups, or as a side dish to any meal.
4. Greek yogurt
Greek yogurt packs about 10-15 grams of protein per 6-ounce serving, nearly double what regular yogurt offers. It’s also full of probiotics, which are good for gut health. Enjoy it plain with fruit, or add it to smoothies, salad dressings, or baked goods. If dairy isn’t for you, try plant-based Greek-style yogurt made with almond, coconut, or soy milk.
5. Nuts and nut butters
Nuts like almonds, peanuts, cashews and walnuts are rich in protein, healthy fats and fiber. Just one ounce of almonds provides you with about 6 grams of protein. Nut butters like peanut or almond butter also have about 8 grams per 2-tablespoon serving. Spread them on toast, mix them into smoothies, or snack on them for a protein lift.
6. Chia seeds
Chia seeds may be small, but they are packed with protein. Just two tablespoons provide about 4 grams, plus they come with plenty of fiber, omega-3 fatty acids and antioxidants. You can sprinkle them into smoothies, oatmeal, yogurt, or bake them into muffins or bread.
7. Edamame
Edamame, or young soybeans, are an excellent source of protein for vegetarians, providing about 17 grams per cup when cooked. They are eaten as a snack, in salads, or added to stir-fries and cereal bowls. Plus, they’re rich in fiber, vitamins and minerals, making them a healthy addition to any meal.
8. Seton
Seitan, which is made from wheat gluten, is a high-protein alternative to meat. A 3-ounce serving gives you about 21 grams of protein, making it one of the best plant-based protein options. With a chewy texture similar to meat, it works well in many vegetarian and vegan recipes. You can fry it, grill it, or use it in stir fries, sandwiches, and even “chicken” dishes.
9. Cottage cheese
Cottage cheese is a dairy option that’s rich in protein, offering about 12 grams per half-cup serving. It is low in fat and a good source of calcium for strong bones. You can enjoy it plain, mix it with fruit or use it in savory dishes like salads and casseroles. For a lighter option, choose low-fat or fat-free cottage cheese.
10. Spinach and other leafy greens
Although they may not seem like high-protein foods, dark leafy greens like spinach, kale, and collard greens contain a portion of plant-based protein. One cup of cooked spinach contains about 5 grams of protein. These vegetables are also packed with essential vitamins, minerals and antioxidants, making them a great addition to a vegetarian diet. Add them to smoothies, stir-fries, or soups or enjoy them as a side dish.
Getting enough protein on a vegetarian diet is easier than you think. By mixing in a variety of plant-based protein sources such as beans, tofu, quinoa, nuts, seeds and milk alternatives, you can meet your daily needs. Whether you’re looking to build muscle, maintain your energy, or simply enjoy a balanced diet, these vegetarian protein sources are nutritious, versatile, and delicious. Embrace food options that are varied, tasty and full of the protein your body needs to stay healthy.
(This article is for informational purposes only and should not be considered a substitute for advice provided by a qualified medical professional.)