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.Proteinis 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 theDietary 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 beyondtofu(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.High-Protein Vegetarian Recipes1. Greek YogurtGreek yogurt,23 g of proteinper cupRecipe to Try:Homemade Plain Greek YogurtGreek 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.2. LentilsLentils,9 g of proteinper 1/2 cup (cooked)Recipe to Try:Slow-Cooker Creamy Lentil Soup Freezer PackLentils 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.Fiberis good for your heart and helps keep you full, and lentils are a healthy addition to your diet if you have weight loss goals.Read more:The Secret High-Protein Vegan Ingredient You Should Be Putting in Your Smoothie3. Chia SeedsChia seeds,3 g of proteinper 1 tablespoonRecipe to Try:Berry Chia PuddingLike hemp, chia seeds are nutrient-dense. They deliver protein, fiber andomega-3s. You can blend them into smoothies, makechia-seed jamfor toast and bake with them. Learn more about what makeschia seeds so good for you.4. QuinoaQuinoa,8 g of proteinper cup (cooked)Recipe to Try:Vegan Superfood Grain BowlsQuinoais 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.5. Cottage CheeseCottage cheese,14 g of proteinper 1/2 cupRecipe to Try:Cottage Cheese with Raspberry HoneyCottage cheese is having a comeback (andit’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.6. Hemp SeedsHemp seeds,4 g of proteinper 1 tablespoonRecipe to Try:Strawberry-Blueberry-Banana SmoothieIn 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. BeansBeans (chickpeas, black beans, etc.),7-8 g of proteinper 1/2 cup (cooked)Recipe to Try:Black Bean TacosLike 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 ofiron.8. EdamameEdamame,5 g of proteinper 1/4 cup (shelled)Recipe to Try:Super-Green Edamame SaladEdamame 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 andgrain bowls.9. Green PeasGreen peas,8 g of proteinper cupRecipe to Try:Pea SoupMost 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.10. Peanut ButterPeanut butter,7 g of proteinper 2 tablespoonsRecipe to Try:Sweet Potato-Peanut BisquePeanut 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.11. AlmondsAlmonds,6 g of proteinper ounceRecipe to Try:Everything-Seasoned AlmondsLike peanuts,almondshave the super-filling trifecta of fat, fiberandprotein. 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.12. EggsEggs,6 g of proteinper large eggRecipe to Try:Pesto Scrambled EggsEggsare 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. Theyolksare also nutrient-rich, delivering healthy fats and naturally-occurring vitamin D.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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.Proteinis 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 theDietary 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 beyondtofu(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.High-Protein Vegetarian Recipes1. Greek YogurtGreek yogurt,23 g of proteinper cupRecipe to Try:Homemade Plain Greek YogurtGreek 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.2. LentilsLentils,9 g of proteinper 1/2 cup (cooked)Recipe to Try:Slow-Cooker Creamy Lentil Soup Freezer PackLentils 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.Fiberis good for your heart and helps keep you full, and lentils are a healthy addition to your diet if you have weight loss goals.Read more:The Secret High-Protein Vegan Ingredient You Should Be Putting in Your Smoothie3. Chia SeedsChia seeds,3 g of proteinper 1 tablespoonRecipe to Try:Berry Chia PuddingLike hemp, chia seeds are nutrient-dense. They deliver protein, fiber andomega-3s. You can blend them into smoothies, makechia-seed jamfor toast and bake with them. Learn more about what makeschia seeds so good for you.4. QuinoaQuinoa,8 g of proteinper cup (cooked)Recipe to Try:Vegan Superfood Grain BowlsQuinoais 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.5. Cottage CheeseCottage cheese,14 g of proteinper 1/2 cupRecipe to Try:Cottage Cheese with Raspberry HoneyCottage cheese is having a comeback (andit’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.6. Hemp SeedsHemp seeds,4 g of proteinper 1 tablespoonRecipe to Try:Strawberry-Blueberry-Banana SmoothieIn 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. BeansBeans (chickpeas, black beans, etc.),7-8 g of proteinper 1/2 cup (cooked)Recipe to Try:Black Bean TacosLike 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 ofiron.8. EdamameEdamame,5 g of proteinper 1/4 cup (shelled)Recipe to Try:Super-Green Edamame SaladEdamame 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 andgrain bowls.9. Green PeasGreen peas,8 g of proteinper cupRecipe to Try:Pea SoupMost 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.10. Peanut ButterPeanut butter,7 g of proteinper 2 tablespoonsRecipe to Try:Sweet Potato-Peanut BisquePeanut 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.11. AlmondsAlmonds,6 g of proteinper ounceRecipe to Try:Everything-Seasoned AlmondsLike peanuts,almondshave the super-filling trifecta of fat, fiberandprotein. 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.12. EggsEggs,6 g of proteinper large eggRecipe to Try:Pesto Scrambled EggsEggsare 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. Theyolksare also nutrient-rich, delivering healthy fats and naturally-occurring vitamin D.
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.Proteinis 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 theDietary 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 beyondtofu(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.
High-Protein Vegetarian Recipes
1. Greek Yogurt
Greek yogurt,23 g of proteinper 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.
2. Lentils
Lentils,9 g of proteinper 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.Fiberis good for your heart and helps keep you full, and lentils are a healthy addition to your diet if you have weight loss goals.
Read more:The Secret High-Protein Vegan Ingredient You Should Be Putting in Your Smoothie
3. Chia Seeds
Chia seeds,3 g of proteinper 1 tablespoon
Recipe to Try:Berry Chia Pudding
Like hemp, chia seeds are nutrient-dense. They deliver protein, fiber andomega-3s. You can blend them into smoothies, makechia-seed jamfor toast and bake with them. Learn more about what makeschia seeds so good for you.
4. Quinoa
Quinoa,8 g of proteinper cup (cooked)
Recipe to Try:Vegan Superfood Grain Bowls
Quinoais 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.
5. Cottage Cheese
Cottage cheese,14 g of proteinper 1/2 cup
Recipe to Try:Cottage Cheese with Raspberry Honey
Cottage cheese is having a comeback (andit’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.
6. Hemp Seeds
Hemp seeds,4 g of proteinper 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 proteinper 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 ofiron.
8. Edamame
Edamame,5 g of proteinper 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 andgrain bowls.
9. Green Peas
Green peas,8 g of proteinper 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.
10. Peanut Butter
Peanut butter,7 g of proteinper 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.
11. Almonds
Almonds,6 g of proteinper ounce
Recipe to Try:Everything-Seasoned Almonds
Like peanuts,almondshave the super-filling trifecta of fat, fiberandprotein. 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.
12. Eggs
Eggs,6 g of proteinper large egg
Recipe to Try:Pesto Scrambled Eggs
Eggsare 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. Theyolksare also nutrient-rich, delivering healthy fats and naturally-occurring vitamin D.
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