If you’re a vegetarian, getting enough high-quality protein can be a concern—but it doesn’t have to be. With the right food choices, you can easily meet your protein needs and support muscle growth, energy, and overall health.
Looking to boost your protein intake without meat? This guide to protein rich foods for vegetarians reveals the best plant-based sources to support muscle growth, energy, and overall health. Want to improve your nutrition further? Check out our 7-Day High Protein Indian Vegetarian Diet Plan for meal inspiration tailored to plant-based eaters.
Adding a variety of protein rich foods for vegetarians into your daily meals ensures you get all the essential amino acids your body needs to thrive. Dietary Reference Intakes recommend a minimum of 0.8 g of protein per kilogram of body weight per day to meet the needs of nearly all healthy adults.” ([NIH-based review of current dietary guidelines])
Finding the right protein rich foods for vegetarians is essential for maintaining energy, muscle health, and overall vitality on a plant-based diet. In this article, we’ll explore the 17 best protein rich foods for vegetarians that are nutrient-dense, easy to add to your meals, and perfect for any diet plan.
1. Lentils
With about 18 grams of protein per cooked cup, lentils are one of the best plant-based protein sources. They’re also rich in iron, fiber, and B vitamins.
2. Chickpeas (Garbanzo Beans)
Chickpeas offer around 15 grams of protein per cup. You can add them to salads, stews, or make hummus for a healthy protein snack.
3. Greek Yogurt
A great source of vegetarian protein, one cup of plain Greek yogurt contains about 20 grams of protein. It’s also high in calcium and probiotics.
4. Tofu
Tofu is a versatile soy-based protein containing around 10 grams per half-cup. It easily absorbs flavors, making it great for curries, stir-fries, or grilling.
5. Tempeh
Tempeh packs 15–20 grams of protein per half-cup and is rich in probiotics due to fermentation, which supports gut health as well.
Many of the protein rich foods for vegetarians like tempeh and edamame also offer gut-health benefits, making them ideal for overall wellness.
Learn more about supporting your digestive system with our Best Foods for Gut Health guide.
6. Edamame
Young green soybeans, or edamame, contain about 17 grams of protein per cup. They make for a tasty, protein-packed snack.
7. Cottage Cheese
Low-fat cottage cheese provides around 14 grams of protein per half-cup. It’s also rich in calcium and casein protein for slow digestion.
8. Quinoa
Unlike most grains, quinoa is a complete protein with about 8 grams per cup (cooked). It’s also rich in fiber and magnesium.
Complete proteins are essential for recovery and energy. Learn how to pair them smartly in our Workout Meal Plan Tips.
9. Chia Seeds
Just 2 tablespoons of chia seeds provide 5 grams of protein and 10 grams of fiber. Add them to smoothies, oatmeal, or puddings.
Many of these high-protein options also help in weight management. Read our guide on Best Evening Snacks for Weight Loss to learn more.
10. Hemp Seeds
Hemp seeds offer 9 grams of complete protein in just 3 tablespoons. They’re also rich in omega-3 fatty acids and magnesium.
11. Almonds
Almonds contain 6 grams of protein per ounce and are great for snacking or adding crunch to meals.
12. Pumpkin Seeds
One ounce of roasted pumpkin seeds (pepitas) provides about 7 grams of protein along with zinc, iron, and antioxidants.
If you’re meal prepping or packing snacks, incorporating protein rich foods for vegetarians such as pumpkin seeds or almonds can keep your energy stable throughout the day.
13. Peas
Green peas offer 8 grams of protein per cup. They’re also high in fiber, iron, and vitamins A and C.
14. Oats
A cup of cooked oats has about 6 grams of protein and plenty of fiber to support digestion and fullness.
15. Peanut Butter
Two tablespoons of peanut butter deliver 8 grams of protein and healthy fats. Opt for natural peanut butter without added sugar.
16. Seitan
Known as “wheat meat,” seitan has about 21 grams of protein per 3-ounce serving. It’s a great meat substitute for vegetarians.
17. Spirulina
This blue-green algae packs 4 grams of complete protein per tablespoon and is rich in antioxidants and B vitamins.
Whether you’re building muscle, losing weight, or improving your diet, these protein rich foods for vegetarians make it simple to meet your nutritional goals without relying on animal products.
Final Thoughts
Eating enough protein rich foods for vegetarians is not only possible—it’s delicious and diverse. From legumes and seeds to dairy and whole grains, your options are endless. Include a mix of these foods daily to support your energy, metabolism, and muscle strength without needing meat.
