Top Vegetarian Protein Sources
If you're following a vegetarian diet, try these meatless and plant-based options to get your protein.
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. 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.
Even though people wonder where vegetarians get their protein, it isn't hard to meet the required amount on a vegetarian diet. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 grams of protein (but this does vary depending on your activity level, age and more). Learn exactly how much protein you need to eat every day.
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.
Related: High-Protein Vegetarian Recipes
1. Greek Yogurt
Greek yogurt, 23 grams 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.
Lentils, 9 grams 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, a 1/2 cup of cooked lentils gives you 8 grams of fiber. Fiber is good for your heart, helps keep you full and can keep your weight in check.
3. Chia seeds
Chia seeds, 3 grams of protein per 1 tablespoon
Recipe to try: Coconut-Blueberry Green Smoothie
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.
Quinoa, 8 grams of protein per cup (cooked)
Recipe to try: Vegan Superfood Buddha 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. And as an added bonus for those with celiac disease or any gluten sensitivity, quinoa is gluten-free.
5. Cottage Cheese
Cottage cheese, 14 grams of protein per 1/2 cup
Recipe to Try: Cottage Cheese Veggie Dip
Cottage cheese is having a comeback (and it'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 it sweetened up with fruit.
6. Hemp Seeds
Hemp seeds, 4 grams of protein per 1 tablespoon
Recipe to Try: Green-Tea Peach Smoothie Bowl
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 (chickpeas, black beans, etc.)
Beans (chickpeas, black beans, etc.), 8 grams 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.
Edamame, 5 grams 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. Buy shelled to thaw and add protein to salads, stir fries and grain bowls.
9. Green Peas
Green peas, 8 grams of protein per cup
Recipe to try: Brown Butter Pea Amandine
Most of don't think of peas as a protein source, but they are. Green peas are delicious as a side dish, or added to soups or salads.
10. Peanut Butter
Peanut butter, 7 grams 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.
Almonds, 6 grams of protein per ounce
Recipe to try: Charred Broccoli with Almonds & Cherries
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.
Eggs, 6 grams of protein per large egg
Recipe to try: Avocado Toast with Egg, Cheddar & Kimchi
Eggs are more than just a breakfast food. They once had a bad reputation for being high in cholesterol but eating cholesterol doesn't raise your cholesterol. Don't just eat the whites, though. The yolks are also nutrient rich, delivering protein, vitamins and antioxidants.