When you think of protein, you might picture steak or chicken. There are plenty of videos out there suggesting that non-vegetarian foods are the only or the best source of protein.
Actually, that's not the case…
Protein is a key nutrient that our body relies on to recover and build muscles. There are plenty of tasty veg food options that are packed with high protein, along with all the other essential nutrients and minerals! If you're not really into meat, there are plenty of other options to help you meet your body's protein needs!
Women are encouraged to aim for at least 46 grams of protein each day, while men can target around 56 grams. Your protein needs can change based on your weight and how active you are.
Meat is often seen as the main source of protein for many, and if you're a vegetarian, you might have come across worries about getting enough protein. But there's no need to worry! Here, you have a wonderful selection of protein-rich vegetarian foods at your fingertips.
Top 10 High Protein Food For Vegetarians
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Peas
Peas are a popular legume that packs a punch in terms of plant-based protein. They are incredibly versatile and can be enjoyed in a variety of dishes.
Protein: 7.9 grams per cup
Nutrients: High in fiber, vitamins A, C, and K, folate, and iron.
5 High Protein Recipes that can be made from Peas:
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Pea and Carrot Soup
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Pea Salad
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Pea and Mint Pesto Pasta
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Vegetarian Pea Curry
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Pea Hummus
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Beans
Beans are a diverse and highly nutritious legume that come in many varieties, each offering a unique flavor and protein profile. They also provide important minerals and fiber.
Protein: 2g to 41.9g per cup (depending on the type)
Nutrients: Fiber, B vitamins, iron, magnesium, and potassium.
5 High Protein Recipes that can be made from Beans:
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Black Bean Burritos
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White Bean Chili
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Pinto Bean Tacos
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Bean and Veggie Soup
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Homemade Bean Dip
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Chickpeas
Chickpeas, also known as garbanzo beans, are a high-protein legume that’s both nutritious and versatile. They are also a great source of fiber, and essential minerals, making them a healthy option for plant-based diets.
Protein: 14.5 grams per cup
Nutrients: High in fiber, folate, manganese, and iron.
5 High Protein Recipes that can be made from Chickpeas:
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Chickpea Salad
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Chickpea Stew
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Hummus
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Roasted Chickpeas
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Chickpea Stir-fry
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Black-Eyed Peas
Black-eyed peas are a protein-rich pulse that is commonly used in Southern and African cuisines. These peas are rich in protein and essential nutrients that support bone health, energy production, and digestion.
Protein: 12 grams per cup
Nutrients: B vitamins, fiber, calcium, magnesium, and potassium.
5 High Protein Recipes that can be made from Black-Eyed Peas:
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Black-Eyed Pea Salad
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Black-Eyed Pea Stew
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Black-Eyed Pea Dip
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Black-Eyed Pea Curry
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Black-Eyed Pea and Rice
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Tempeh and Tofu
Both tempeh and tofu are made from soybeans, offering excellent sources of plant-based protein. Tempeh has a firmer texture, while tofu is more delicate. They are rich in healthy fats, making them ideal for adding protein to plant-based meals.
Protein: 16.9 to 21.8 grams per half-cup
Nutrients: High in antioxidants, calcium, and iron.
5 High Protein Recipes that can be made from Tempeh and Tofu:
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Tempeh Stir-fry
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Tofu Scramble
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Baked Tempeh Nuggets
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Tofu Smoothie
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Tempeh Tacos
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Edamame
Edamame, or young soybeans, are a popular snack and appetizer eaten in their pods. Edamame provides a rich source of plant protein, along with vital nutrients that support muscle and bone health.
Protein: 13.5 grams per cup
Nutrients: Fiber, folate, magnesium, and potassium.
5 High Protein Recipes that can be made from Edamame:
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Edamame Salad
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Edamame Stir-fry
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Edamame Hummus
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Edamame and Rice Bowl
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Spicy Edamame Snack
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Non-Dairy Milks
Non-dairy milks, like soy, almond, and oat milk, are popular alternatives to cow’s milk, offering protein and nutrients without dairy.
Protein: 0.5g to 8g per cup
Nutrients: Depending on the type, non-dairy milks can be rich in calcium, vitamin D, and fiber.
5 High Protein Recipes that can be made from Non-Dairy Milks:
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Vegan Smoothie
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Oatmeal
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Vegan Pancakes
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Vegan Creamy Soups
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Vegan Mac and Cheese
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Plant-Based Cheese
Plant-based cheese is a dairy-free alternative that offers similar flavors and textures to traditional cheese.
Protein: 3g to 9g per 3 ounces
Nutrients: Often fortified with calcium, vitamin D, and B12.
5 High Protein Recipes that can be made from Plant-Based Cheese:
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Vegan Grilled Cheese Sandwich
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Cheese Pizza
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Vegan Mac and Cheese
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Plant-Based Cheese Salad
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Vegan Queso Dip
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Dairy-Free Yogurt
Dairy-free yogurt is a plant-based alternative to traditional yogurt, often made from nuts, soy, or coconut. It offers the same creamy texture and probiotic benefits but without the dairy.
Protein: 3g to 10g per serving
Nutrients: Often fortified with calcium, vitamin D, and probiotics.
5 High Protein Recipes that can be made from Dairy-Free Yogurt:
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Vegan Parfait
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Smoothie Bowls
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Dairy-Free Yogurt Smoothie
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Vegan Overnight Oats
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Vegan Tzatziki Sauce
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Nuts and Nut Butters
Nuts and nut butters are not only a delicious snack but also a great source of plant-based protein and healthy fats. Almonds, peanuts, and cashews are some of the most popular options. The healthy fats in nuts are beneficial for heart health and brain function.
Protein: 3.36g to 5.78g per serving
Nutrients: Rich in healthy fats, vitamin E, magnesium, and selenium.
5 High Protein Recipes that can be made from Nuts and Nut Butters:
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Nut Butter Smoothie
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Homemade Granola Bars
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Nut Butter Energy Balls
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Nutty Oatmeal
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Nuts and Fruit Salad
The Bottom Line
There’s a common misconception that protein only comes from animal-based sources, but plant-based foods offer an abundant variety of protein-rich options. Whether you're vegetarian, vegan, or simply looking to reduce your meat intake, you can easily meet your protein needs with protein-containing food veg like peas, beans, chickpeas, and tofu. These plant-based foods provide not just protein, but also essential nutrients like fiber, vitamins, and minerals.
With a range of high-protein veg food options at your disposal, including legumes, non-dairy milks, and nuts, it's easier than ever to create satisfying, nutritious meals that help fuel your body. From simple pea salads to flavorful tempeh stir-fries, these foods offer a wealth of delicious, protein-packed recipes that will support your health and fitness goals.
