Vegetarians Can Get Plenty of Protein
Protein is an essential macronutrient that plays a vital role in overall health. As a building block of muscles, bones, skin and blood, getting adequate protein on a vegan or vegetarian diet is important. Without sufficient protein intake, you may be at risk for low energy, sluggish metabolism, poor concentration, unstable blood sugar levels and unwanted weight changes.
The recommended daily intake is 0.8-1.0 grams of protein per kilogram of body weight or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. Athletes or very active individuals may need up to 1.4-2.0 grams per kilogram of body weight.
People following plant-based diets can absolutely meet their protein needs, but it does take a little extra planning and knowledge about the best vegetarian protein sources. In this article, we share the top 18 high protein vegan foods to help you get adequate amounts of this important nutrient.
1. Tofu and Tempeh
Tofu and tempeh are two of the most popular meat substitutes and supply a hefty dose of protein. Both are made from soybeans, a complete protein containing all essential amino acids.
A 100 gram serving of tofu contains about 10 grams of protein for only 60 calories. It’s also rich in calcium and iron. Tempeh packs even more protein – about 31 grams per cup – and extra fiber. Its nutty flavor and firm texture make it a satisfying addition to stir-fries, sandwiches and tacos.
When shopping for soy products, look for “non-GMO” and “organic” on the label to ensure you’re getting the highest quality.
2. Edamame
These vivid green soybeans have a sweet, buttery taste and crisp texture. Known as a popular bar snack, edamame is rich in plant-based protein, providing a whopping 17 grams per cup. It counts as a complete protein and contains antioxidants, vitamin K, folate and iron as well.
Purchase edamame fresh or frozen and add to grain bowls, salads and pasta dishes for a nutrition and protein boost. For perfect timing, aim to add frozen edamame to cooked dishes 3-5 minutes before serving.
3. Lentils
As an affordable dried bean, nutrient-dense lentils should be a staple in any vegetarian kitchen. With 9 grams of protein per half cup cooked serving, lentils contain the third highest level of protein by weight among legumes. They supply a hefty dose of fiber, folate, manganese, iron and antioxidants too.
Opt for French green, brown, black or red lentils and enjoy their nutty flavor and tender-firm texture in soups, salads, burritos, curries and more. Swap half the meat in dishes like chili, meatballs and burgers for protein-packed lentils.
4. Chickpeas
Also called garbanzo beans, chickpeas pack over 7 grams protein per half cup serving. These round, beige beans have a slightly nutty taste that takes well to Mediterranean and Middle Eastern flavors like cumin, paprika, parsley and lemon.
Beyond their high protein content, chickpeas contain iron, fiber, folate and minerals like copper and phosphorus. Add them to grain bowls, tacos, soups, stews, hummus, salads and more. Opt for canned or dried chickpeas and give them a good rinse before cooking.
5. Peanut Butter
Creamy, nutty peanut butter isn’t just for sandwiches. With close to 8 grams protein in two tablespoons, it’s one of the easiest ways to add protein to vegetarian meals. Peanut butter contains heart-healthy monounsaturated fats, vitamin E, niacin, magnesium, and antioxidants too.
Look for natural peanut butter without added sugars and oils. Use it as a spread, add to smoothies or stir into oatmeal, yogurt, baked goods and more for a healthy protein boost.
6. Ezekiel Bread
Unlike most breads with just 2-5 grams protein per slice, nutrient-dense Ezekiel bread packs 8 grams of protein per slice. It’s made from sprouted grains and legumes like wheat, barley, lentils, soybeans and spelt.
With all 9 essential amino acids, Ezekiel bread counts as a complete protein source. Its fiber and nutrient content is also higher thanks to the sprouting process. Toast it, use it for sandwiches or try it as bread crumbs in recipes.
7. Nutritional Yeast
Known as a vegan hero ingredient, nutritional yeast adds savory, cheesy flavor to foods while packing on the protein. Just two tablespoons provides about 9 grams protein, including all essential amino acids.
This inactive yeast is grown on molasses instead of sugar and fortified with vitamin B12, making it uniquely healthy among cheese substitutes. Use it to make dairy-free alfredo sauce, sprinkle on popcorn, stir into soups and dressings or add to scrambled tofu.
8. Nuts and Nut Butters
All types of nuts and seeds are great vegetarian protein sources, with about 4-8 grams per ounce. Almonds, cashews, pistachios and pumpkin seeds have 7-8 grams per serving. Pecans, walnuts and chia seeds contain around 4-5 grams per ounce.
Beyond protein, most nuts contain antioxidant vitamin E and essential minerals like magnesium, iron, calcium, zinc and selenium. They also provide fiber and healthy fats to help you feel full. Enjoy them raw, roasted or as nut butters.
9. Nutritional and Protein Powders
Adding a scoop of nutritional powder like hemp, pea or soy to your morning smoothie gives an easy protein boost. Options like hemp pack 10 grams protein per two tablespoon serving. Pea and soy contain even more, with 15-25 grams per scoop.
These powders not only provide high-quality complete proteins, but also extra nutrients like iron and calcium. Find unsweetened varieties without additives and aim to get about 20-30 grams protein in your daily smoothie or shake.
10. Quinoa
Pronounced “keen-wah”, this ancient grain yields four grams of protein per cooked cup along with all nine essential amino acids. That means quinoa counts as a complete protein and an exceptionally healthy choice for vegetarian meal prep.
Plus, quinoa contains more calcium, iron and fiber than most grains. Its pleasantly nutty taste and fluffy, yet crunchy texture work well in everything from breakfast to dessert. Cook it as a hot cereal, add to salads and grain bowls or enjoy in pilafs.
11. Spirulina
Spirulina is an intensely nutritious type of freshwater blue-green algae that’s dried and sold as a powder. Just one tablespoon packs a whopping 8 grams protein, along with vitamins, minerals, antioxidants and protein-boosting amino acids. Stir it into smoothies, sprinkle on salads or add to protein balls and bars.
Thanks to its concentrated nutrition and mild flavor, spirulina makes an excellent addition to a high protein vegetarian diet. Bonus benefits include promoting gut health, clearing sinuses and enhancing exercise performance. Start with 1 tsp daily and work up to 1-2 tablespoons.
12. Nut or Seed Butters
Almond, cashew and sunflower seed butter all provide filling protein and healthy fats. With six to eight grams protein per two-tablespoon serving, they can replace peanut butter if you have a sensitivity or allergy.
Try cashew butter in Asian sauces and dressings or swap almond butter into sandwiches and oatmeal. Look for unsweetened nut and seed butters without extra oils and sugar. They tend to separate naturally, so stir well before serving.
13. Artichokes
Believe it or not, these unique thistle buds supply about five grams protein per medium artichoke, along with antioxidants, fiber, vitamin C, vitamin K and folate. Steam, grill, roast or sautée artichoke hearts to concentrate their sweetly earthy flavor.
Add them to pasta dishes, grain bowls and sandwiches or blend into a luxurious, protein-rich dip. If using jarred or canned hearts, rinse before cooking to remove excess sodium and improve flavor.
14. Green Peas
In addition to their trademark sweet, grassy flavor, green peas contain an impressive eight grams protein per cooked cup, making them one of the best vegetarian protein sources. They also provide a day’s worth of vitamin C and K along with folate, manganese, phosphorus and B vitamins.
Beyond traditional split pea soup, add them to pasta bakes, fried rice, frittatas, salad, curry and stir-fries. Choose fresh or frozen green peas over canned varieties to maximize nutrition.
15. Greek Yogurt
Creamy, tangy Greek yogurt packs up to 20 grams protein in a six-ounce serving. That’s about three times the amount in traditional yogurt. It also contains beneficial probiotics that support digestive and immune health.
Check labels and choose unsweetened varieties to limit added sugars. Use Greek yogurt to make smoothies, chia puddings, dips and dressings. Mix with nut butter for extra protein or add crunchy toppings like nuts and berries.
16. Beans and Legumes
All varieties of beans count among the best protein foods for vegetarian and vegan diets. They contain between seven to ten grams protein per half-cup cooked serving. Beans also provide antioxidants, fiber, folate, magnesium, potassium, iron and zinc.
Some top options are navy beans, split peas, black beans and cannellini beans. Enjoy them in soups, stews, burgers, tacos, roasted veggies, casseroles and more. Soak and cook dry beans from scratch or opt for convenient canned varieties – just give them a good rinse first.
17. Seitan
With about 25 grams protein in a three-ounce serving, seitan is a must-try meat substitute made from wheat gluten. Its firm texture and mildly savory flavor work well in stir-fries, kebabs, sandwiches and more.
Beyond its impressive protein content, seitan is also low carb and can be an option for gluten-free diets when made from chickpea or lentil flour instead of wheat. Find ready-made seitan at health food stores or make your own versatile, homemade version easily.
18. Amaranth
This tiny gluten-free grain has an impressive nutritional resume, including nine grams complete protein per cooked cup along with plenty of fiber, lysine, magnesium and iron.
Amaranth has a nutty, peppery flavor that’s perfect for breakfast porridges, soups, pilafs and baked goods. It also makes a unique crunchy coating for veggie fritters and fries thanks to its tiny size.
Boost absorption by pairing amaranth with a vitamin C-rich food like tomato or bell pepper. Look for amaranth flour to use in gluten-free baking too.
Tips to Boost Protein Absorption
To get the most out of these high protein plant foods, be sure to eat a balanced diet with sufficient calories. Consuming carbohydrates, fats and other nutrients allows your body to fully utilize dietary protein for growth, maintenance and repair.
Certain food preparation methods can also enhance protein absorption. Fermenting soybeans into tempeh increases digestion and uptake compared to tofu. Sprouting grains, seeds or legumes ramps up protein quality too.
Combining different plant proteins like rice and beans is another excellent absorption strategy. Rice is low in lysine yet high in cysteine, while beans have plenty of lysine but little cysteine. Eaten together, their proteins complement each other to meet all amino acid requirements.
Sample High Protein Vegetarian Daily Menu
Here’s what a day in the life eating high protein vegetarian foods might look like:
- Breakfast: Overnight oats with chia seeds, chopped almonds and raspberries; Greek yogurt on the side
- Lunch: Burrito bowl with brown rice, black beans, sautéed peppers and onions, guacamole, salsa and Greek yogurt
- Snacks: Edamame, carrots and celery with hummus; apple with almond butter
- Dinner: Lentil shepherd’s pie with mashed potatoes, green peas and Ezekiel bread
- Dessert: Chia seed pudding made with almond milk and chopped dates
Following a balanced plan focused on the best vegetarian protein sources, getting sufficient protein on a plant-based diet is totally achievable. Experiment with new high protein foods and find staple recipes that sustain energy, curbed cravings and workout recovery.
Tips for Adding More Protein to Your Day
Getting enough protein from vegetarian sources is simple with a little planning. Here are some easy ways to pump up the protein in meals and snacks:
- Cook grains and starchy veggies in broth, not water. Choose vegetable or mushroom broth and toss in extra lentils or chickpeas too. The broth adds savory flavor that makes beans and grains more satisfying.
- Always add nuts, seeds or nut butter to your morning oats or yogurt. The combo of whole grains and nuts/seeds creates a complete protein source to keep you fueled all morning.
- Load up sandwiches and wraps. Layer hummus, bean dip, nut butter, falafel or tempeh along with cheese, roasted veggies, avocado and salad greens to maximize fillings. Hearty sandwiches average 15-25 grams protein.
- Make every meal a perfectly balanced plate. Fill half your plate with vegetables and divide the other half between whole grains and beans/lentils/tempeh. For example, try brown rice with stir-fried veggies and edamame.
- Have nuts for instant protein. Stash resealable bags of unsalted mixed nuts, roasted chickpeas and edamame in your bag, car, office or wherever you spend time. Healthy fats and protein curb hunger on the go.
- Sneak extra beans, lentils and tempeh into meals. Use lentils instead of half the ground beef in Bolognese sauce or tacos. Purée beans into cake and brownie batter. Add crumbled tempeh to pasta sauce, soups and stews.
- Always add seeds to salads and bowls. Sprinkle hemp, chia, pumpkin or sunflower seeds onto grain bowls, salads, oatmeal, yogurt, cottage cheese and more. Their crunch boosts nutrition and satisfaction.
- Make portable protein snacks. Try homemade protein bars with nuts, seeds, nut butter and dried fruit or muffins studded with shredded carrots, zucchini and nut butter. Boil eggs in advance for an easy high protein snack too.
Which Foods Should You Buy Organic?
Choosing organic produce and pantry staples minimizes exposure to potentially harmful chemicals from pesticides, antibiotics, hormones and GMO crops. For vegetarians trying to keep a healthy protein intake, consider buying these foods organic:
- Soy foods: Tofu, tempeh, edamame and soy milk
- Corn products: Corn tortillas, corn chips, corn cereal
- Peanut butter and nuts
- Leafy greens: Spinach, kale, spring mix, cabbage
- Berries: Strawberries, blueberries, raspberries
- Animal products: Milk, yogurt, eggs and cheese
Shopping organic does cost a little extra upfront. But the health dividends like reduced toxic load, clean ingredients and ethical farming make it worthwhile, especially for foods you eat daily.
Should You Take a Protein Supplement?
Active vegetarians or anyone struggling to meet protein needs through whole foods may benefit from adding a plant-based protein supplement. Options like soy, hemp, pea and brown rice protein provide an easy nutrition boost.
Most plant proteins average about 20 grams protein per serving. Compared to whey protein, they’re lower in potential allergens, lactose, cholesterol and saturated fat too.
Those over age 50 should consider supplementing with protein powder daily. Research shows older adults have higher protein needs and tend to eat less protein-rich foods.
Aim for a total daily protein intake of 1.2 to 1.5 grams per kilogram of body weight. Get most from foods first, filling in any gaps with a supplement. Pay attention to added sugars, artificial ingredients and heavy metals when comparing brands.
High Protein Vegetarian Recipe Ideas
Take the guesswork out of high protein vegetarian eating with these tasty recipes bursting with protein-packed foods:
- Breakfast: Tempeh bacon, tofu veggie scramble, peanut butter banana oatmeal, avocado hummus toast
- Lunch: Burrito bowl with rice, beans, cheese, nuts and guac; lentil coconut curry; Buddha bowl
- Snacks: Edamame avocado sushi rolls, chickpea zucchini fritters, protein muffins
- Dinner: Lentil sloppy joes, nutty quinoa fried rice, bean and tempeh chili, falafel wraps
Meal plans centered on these protein-rich vegetarian recipes make balancing this key nutrient intuitive and delicious. Mix and match grains, beans/legumes, nuts/seeds, tofu/tempeh and Greek yogurt for easy, well-rounded meals.
Protein-Packed Grocery Shopping List
Keep your kitchen stocked with nuts/seeds, beans, soy foods, whole grains, nut butters and other vegetarian protein staples. Print out this shopping list for your next trip:
- Nuts: almonds, walnuts, cashews, pistachios
- Seeds: chia, hemp, pumpkin, sunflower
- Nut butters: peanut, almond, sunflower seed
- Beans (dry or canned): chickpeas, lentils, black beans, pinto beans, etc.
- Whole grains: quinoa, brown rice, farro, bulgur, amaranth
- Tofu and tempeh
- Hummus and bean dips
- Greek yogurt
- Milk and cheese alternatives
- Egg whites or eggs
- Edamame (fresh or frozen)
- Ezekiel bread
- Veggie meats: seitan, veggie crumbles, veggie burger patties
- Protein powder
Shop the perimeter first for produce, nuts, eggs and dairy foods. Then grab veggie meats from the freezer section and packaged goods from aisles.
Vegetarian Diets Protect Against Chronic Disease
Vegetarians who eat a nutritious diet centered on whole plant foods reap tremendous health and longevity benefits. Studies show vegetarian diets protect against numerous chronic diseases:
Heart disease: Vegetarians have 32% lower risks of developing heart disease, thanks to increased fiber, antioxidants and healthy plant fats from nuts, seeds and avocado.
Diabetes: Choosing high fiber whole grains, beans, nuts and lentils instead of meat cuts type 2 diabetes risks by over 50%.
Cancer: Abstaining from red and processed meat while emphasizing fruits, vegetables, nuts and seeds reduces overall cancer rates 20-30%.
Obesity: Vegetarians tend to have lower BMIs since plant foods are rich in fiber and water, keeping you fuller on less calories than meat.
Of course, you can be vegetarian and still eat plenty of refined carbs, sugar, fries and soda rather than emphasizing whole foods. But focusing your diet on high protein vegetarian foods like those in this article will maximize health along with adequate protein intake.