Top Vegetarian Protein Sources

By: Lisa Valente, M.S., R.D.

These vegetarian protein sources make it easy to get your protein fill if you're eating a vegetarian or vegan diet or just trying to eat less meat and more plants. Yes, the list extends way beyond tofu (which clocks in at about 9 grams per 3-ounce serving, for the record). Take a look!

High-Protein Vegetarian Recipes
9 Vegetarian & Vegan Proten Substitutes

1. Greek Yogurt

Greek yogurt, 23 grams of protein per cup.
Recipe to Try: Homemade Plain Greek Yogurt

 

2. Lentils

Lentils, 4 grams of protein per 1/4 cup (cooked)

Recipe to Try: Apple & Ginger Lentil Salad

 

3. Beans (chickpeas, black beans, etc.)

Beans (chickpeas, black beans, etc.), 4 grams of protein per 1/4 cup (cooked)

Recipe to Try: Mexican Black Beans (Frijoles Negros con Hoja de Aguacate)

 

4. Cottage Cheese

Cottage cheese, 14 grams of protein per 1/2 cup

Recipe to Try: Cottage Cheese Veggie Dip

 

5. Hemp Seeds

Hemp seeds, 4 grams of protein per 1 tablespoon

Recipe to Try: Green-Tea Peach Smoothie Bowl

 

6. Chia seeds

Chia seeds, 3 grams of protein per 1 tablespoon

Recipe to try: Coconut-Blueberry Green Smoothie

 

7. Edamame

Edamame, 5 grams of protein per 1/4 cup (shelled)

Recipe to try: Super-Green Edamame Salad

 

8. Green Peas

Green peas, 8 grams of protein per cup

Recipe to try: Brown Butter Pea Amandine

 

9. Quinoa

Quinoa, 8 grams of protein per cup (cooked)

Recipe to try: Quinoa Lasagna

 

10. Peanut Butter

Peanut butter, 3.5 grams of protein per 1 tablespoon

Recipe to try: Sweet Potato-Peanut Bisque

 

11. Almonds

Almonds, 3 grams per 1/2 ounce

Recipe to try: Cherry-Almond Farro Salad

 

12. Eggs

Eggs, 6 grams of protein per large egg

Recipe to try: Avocado Toast with Egg, Cheddar & Kimchi

 

Watch: How to Make 15-Minute Chickpea Curry

Some original reporting from EatingWell Quick and Clean: 100 Easy Recipes for Better Meals Every Day

Related:
The Best 30-Day Vegetarian Meal Plan
7-Day Vegetarian Meal Plan
22-Day Vegan Dinner Plan