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My Favorite High-Protein Foods for a Vegetarian Diet
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items If you're vegetarian and trying to eat more protein, you actually have plenty of options beyond protein powders. These are some of the high-protein foods I personally like and would consider adding to a vegetarian diet, from everyday staples to simpl...
A small disclaimer: I'm not a nutritionist or dietitian. This list is based on my own experience, research, and interest in nutrition. Protein amounts are approximate and can vary depending on the brand, variety, and whether the food is measured dry ...
A small disclaimer: I'm not a nutritionist or dietitian. This list is based on my own experience, research, and interest in nutrition. Protein amounts are approximate and can vary depending on the brand, variety, and whether the food is measured dry ...
Sections
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High-Protein Staples
Protein-Rich Additions
Everyday Foods That Contribute Protein
High-Protein Staples
These are the foods I'd look at first when I want to make a meal more protein-rich. They can work as the main protein component of a meal rather than just an extra topping.
45–55 g protein per 100 g dry
One of my favorite budget-friendly vegetarian protein options. Soya chunks are especially useful because they're so protein-dense when measured dry, and they work really well in curries, stir-fries, fried rice, and other everyday meals.
The protein content can vary quite a bit between brands, so I'd check the package.
One of my favorite budget-friendly vegetarian protein options. Soya chunks are especially useful because they're so protein-dense when measured dry, and they work really well in curries, stir-fries, fried rice, and other everyday meals.
The protein content can vary quite a bit between brands, so I'd check the package.
Soya Chunks (TVP)
18–21 g protein per 100 g
I like tempeh as a more substantial alternative to tofu. It has a firmer, slightly nutty texture and can be pan-fried, grilled, or added to stir-fries. It's also a fermented soy food and a good source of plant protein.
I like tempeh as a more substantial alternative to tofu. It has a firmer, slightly nutty texture and can be pan-fried, grilled, or added to stir-fries. It's also a fermented soy food and a good source of plant protein.
Tempeh
18–21 g protein per 100 g
A simple option if you include dairy in your vegetarian diet. Paneer is especially easy to add to curries, wraps, salads, or rice dishes.
The exact protein content depends heavily on the type and brand.
So check the label :)
A simple option if you include dairy in your vegetarian diet. Paneer is especially easy to add to curries, wraps, salads, or rice dishes.
The exact protein content depends heavily on the type and brand.
So check the label :)
Paneer
8–17 g protein per 100 g
Tofu is one of the most versatile vegetarian protein foods.
I like that it can take on completely different flavors depending on how you season and cook it. The protein content varies significantly between soft, regular, and extra-firm tofu.
Tofu is one of the most versatile vegetarian protein foods.
I like that it can take on completely different flavors depending on how you season and cook it. The protein content varies significantly between soft, regular, and extra-firm tofu.
Tofu
11–12 g protein per 100 g cooked
Edamame is basically young soybeans, so it's no surprise that it's a good plant-based protein source. I like it as a snack or an easy addition to salads, rice bowls, and stir-fries.
Edamame is basically young soybeans, so it's no surprise that it's a good plant-based protein source. I like it as a snack or an easy addition to salads, rice bowls, and stir-fries.
Edamame
9–11 g protein per 100 g
A very easy option for breakfast or a snack. I particularly like Greek yogurt because you can combine it with fruit, oats, chia seeds, or nuts and turn it into a much more filling meal.
Protein content varies by brand, so I'd check the label :)
A very easy option for breakfast or a snack. I particularly like Greek yogurt because you can combine it with fruit, oats, chia seeds, or nuts and turn it into a much more filling meal.
Protein content varies by brand, so I'd check the label :)
Greek Yogurt
9 g protein per 100 g cooked
Lentils are one of the most practical vegetarian staples. They're inexpensive, filling, easy to cook, and provide protein together with plenty of fiber. They're especially easy to incorporate into soups, curries, dhal, and rice-based meals.
Lentils are one of the most practical vegetarian staples. They're inexpensive, filling, easy to cook, and provide protein together with plenty of fiber. They're especially easy to incorporate into soups, curries, dhal, and rice-based meals.
Lentils
7–9 g protein per 100 g cooked
Kidney beans, black beans, and other beans are simple ways to increase both protein and fiber. I like them because they don't need to be treated as a special "protein food" — they can just become part of your normal meals.
Kidney beans, black beans, and other beans are simple ways to increase both protein and fiber. I like them because they don't need to be treated as a special "protein food" — they can just become part of your normal meals.
Beans
8–9 g protein per 100 g cooked
A simple, affordable protein source that’s easy to add to everyday meals. I love how versatile they are — you can use them in curries, salads, or even roast them for a crunchy snack.
A simple, affordable protein source that’s easy to add to everyday meals. I love how versatile they are — you can use them in curries, salads, or even roast them for a crunchy snack.
Chickpeas
Protein-Rich Additions
These aren't necessarily foods I'd build an entire meal around, but they're fantastic for boosting the protein and nutritional value of meals and snacks.
30–33 g protein per 100 g
A surprisingly protein-rich seed. I like the idea of sprinkling a small amount over yogurt, oats, smoothies, or salads rather than trying to eat a large quantity at once.
A surprisingly protein-rich seed. I like the idea of sprinkling a small amount over yogurt, oats, smoothies, or salads rather than trying to eat a large quantity at once.
Hemp Seed
28–31 g protein per 100 g
One of my favorite seeds for adding some extra protein and crunch. They're easy to add to oatmeal, yogurt, salads, or homemade snack mixes.
One of my favorite seeds for adding some extra protein and crunch. They're easy to add to oatmeal, yogurt, salads, or homemade snack mixes.
Pumpkin Seeds
25–26 g protein per 100 g
A simple, affordable option that is easy to find in many places. Peanuts are particularly useful when you want something that's both protein-rich and energy-dense.
A simple, affordable option that is easy to find in many places. Peanuts are particularly useful when you want something that's both protein-rich and energy-dense.
Peanuts
22–26 g protein per 100 g
One of the easiest additions to breakfast or snacks. I like it with toast, oats, bananas, or smoothies.
Just remember that peanut butter is also calorie-dense, so a couple of spoonfuls can go a long way :)
One of the easiest additions to breakfast or snacks. I like it with toast, oats, bananas, or smoothies.
Just remember that peanut butter is also calorie-dense, so a couple of spoonfuls can go a long way :)
Peanut Butter
20–22 g protein per 100 g
Almonds aren't my first choice if the only goal is maximizing protein, but they're still a convenient protein-containing snack and provide healthy fats and other nutrients.
Almonds aren't my first choice if the only goal is maximizing protein, but they're still a convenient protein-containing snack and provide healthy fats and other nutrients.
Almonds
16–18 g protein per 100 g
Chia seeds are a nice little nutritional upgrade to breakfast. I especially like adding them to yogurt, oats, smoothies, or overnight oats.
You don't need a huge amount — even a spoonful can be an easy addition :)
Chia seeds are a nice little nutritional upgrade to breakfast. I especially like adding them to yogurt, oats, smoothies, or overnight oats.
You don't need a huge amount — even a spoonful can be an easy addition :)
Chia Seeds
20 g protein per 100 g
A tasty way to add some extra protein, healthy fats, and crunch to snacks, yogurt, or oatmeal.
A tasty way to add some extra protein, healthy fats, and crunch to snacks, yogurt, or oatmeal.
Pistachios
18 g protein per 100 g
A simple way to add some protein, healthy fats, and fiber to your meals. I like adding ground flax seeds to oats, yogurt, smoothies, or baked foods
A simple way to add some protein, healthy fats, and fiber to your meals. I like adding ground flax seeds to oats, yogurt, smoothies, or baked foods
Flax Seeds
Everyday Foods That Contribute Protein
These foods aren't necessarily the most protein-dense choices on the list, but they can quietly contribute a meaningful amount of protein throughout the day :)
12–14 g protein per 100 g dry
Oats are one of my favorite everyday foods because they're so easy to combine with other protein sources.
Add milk or Greek yogurt, peanut butter, chia seeds, or nuts and a simple bowl of oats can become much more protein-rich :)
Oats are one of my favorite everyday foods because they're so easy to combine with other protein sources.
Add milk or Greek yogurt, peanut butter, chia seeds, or nuts and a simple bowl of oats can become much more protein-rich :)
Oats
9–13 g protein per 100 g
Bread isn't usually the first thing I think of when someone says "protein," but it can still contribute to your daily intake.
Choosing a higher-protein whole-grain bread and pairing it with peanut butter, paneer, or Greek yogurt can make a much more balanced meal :)
Bread isn't usually the first thing I think of when someone says "protein," but it can still contribute to your daily intake.
Choosing a higher-protein whole-grain bread and pairing it with peanut butter, paneer, or Greek yogurt can make a much more balanced meal :)
Whole-Grain Bread
4–5 g protein per 100 g cooked
Quinoa is interesting because it's one of the plant foods that provides all nine essential amino acids. I like it as an alternative to rice or as a base for a protein-rich bowl.
Harvard lists about 8 g of protein in one cup of cooked quinoa.
Quinoa is interesting because it's one of the plant foods that provides all nine essential amino acids. I like it as an alternative to rice or as a base for a protein-rich bowl.
Harvard lists about 8 g of protein in one cup of cooked quinoa.
Quinoa Grains
3–3.5 g protein per 100 ml
Milk isn't extremely high in protein, but it can make a useful contribution if you drink it regularly.
It's particularly easy to combine with oats, smoothies, or other protein-rich foods :)
Milk isn't extremely high in protein, but it can make a useful contribution if you drink it regularly.
It's particularly easy to combine with oats, smoothies, or other protein-rich foods :)
Milk
3–4 g protein per 100 ml (varies by brand)
A convenient plant-based alternative to dairy milk, and one of the better plant milks for protein. I like it for smoothies, oats, cereal, or simply drinking on its own.
A convenient plant-based alternative to dairy milk, and one of the better plant milks for protein. I like it for smoothies, oats, cereal, or simply drinking on its own.
Soy Milk