Chickpeas: Packed with Vegetarian protein and fiber, chickpeas are great in dishes like hummus, soups, and salads.
Lentils: High in protein and iron, lentils are super versatile—use them in soups, stews, or salads.
Black Beans: Loaded with protein and fiber, black beans are perfect for burritos, soups, and salads.
Legume
Protein per 100g
Other Nutrients
Chickpeas
19g
Fiber, Iron, Folate
Lentils
9g
Fiber, Iron, B Vitamins
Black Beans
21g
Fiber, Magnesium, Folate
2. Tofu and Tempeh
Tofu: Made from soybeans, tofu is super versatile—grill it, stir-fry it, or blend it into smoothies.
Tempeh: This fermented soy product is higher in protein and has a nutty flavor, making it great for stir-fries and sandwiches.
Product
Protein per 100g
Other Nutrients
Tofu
8g
Calcium, Iron, Magnesium
Tempeh
19g
Fiber, B Vitamins, Iron
3. Nuts and Seeds
Almonds: These are packed with protein, healthy fats, and vitamin E. They’re great as a snack or in baking.
Chia Seeds: High in protein and fiber, chia seeds also have omega-3s. They’re perfect for smoothies or puddings.
Hemp Seeds: Full of complete protein and healthy fats, hemp seeds are awesome in salads or smoothies.
Seed/Nut
Protein per 100g
Other Nutrients
Almonds
21g
Vitamin E, Magnesium, Fiber
Chia Seeds
17g
Omega-3, Fiber, Calcium
Hemp Seeds
33g
Omega-3, Magnesium, Iron
4. Whole Grains
Quinoa: A complete protein, quinoa contains all nine essential amino acids. It’s great in salads or as a side dish.
Farro: This ancient grain is high in protein and fiber, making it a hearty addition to soups and salads.
Grain
Protein per 100g
Other Nutrients
Quinoa
14g
Fiber, Magnesium, B Vitamins
Farro
15g
Fiber, Iron, B Vitamins
5. Dairy and Dairy Alternatives
Greek Yogurt: It has more protein than regular yogurt and is delicious plain or with fruit.
Cottage Cheese: High in protein and can be used in recipes or enjoyed on its own.
Product
Protein per 100g
Other Nutrients
Greek Yogurt
10g
Calcium, Probiotics
Cottage Cheese
11g
Calcium, Phosphorus
6. Seitan
Seitan: Made from wheat gluten, seitan is high in protein and has a texture similar to meat, making it a great meat substitute.
Product
Protein per 100g
Other Nutrients
Seitan
25g
Iron, Calcium
Types of Vegetarian Diets
Before delving into specific vegetarian protein sources, it’s important to understand the different types of vegetarian diets:
Lacto-Ovo Vegetarian: This type of vegetarian diet includes dairy products (lacto) and eggs (ovo), but no meat, poultry or fish.
Lacto-Vegetarian: Similar to lacto-ovo vegetarian, but without eggs.
Ovo-Vegetarian: This type of vegetarian diet includes eggs, but no dairy products or meat.
Vegan: A strict plant-based diet that excludes all animal products including dairy, eggs and honey.
It’s important for vegetarians to choose a variety of protein sources to ensure they are getting all essential amino acids. Combining different plant-based proteins such as beans and rice can help provide all the necessary amino acids for proper protein synthesis in the body. Now, let’s explore some delicious and nutritious vegetarian protein sources.
Combining Protein Sources
As mentioned earlier, some plant-based foods may not contain all the essential amino acids that our body needs. Therefore, it is important for vegetarians to combine different sources of protein to ensure adequate intake of all essential amino acids. For example, combining legumes with whole grains or nuts can create a complete protein source.
Here are some ideas for combining vegetarian protein sources:
Enjoy a bean and rice burrito or a lentil and quinoa salad.
Snack on hummus (made from chickpeas) with whole-grain crackers or veggies.
Add tofu or tempeh to stir-fries, salads, or sandwiches.
Make homemade veggie burgers using beans, grains, and nuts/seeds as the base.
Conclusion
A vegetarian diet can provide all the necessary protein for our body while also offering numerous other health benefits. With a variety of plant-based protein sources to choose from and the option to combine them, vegetarians have no shortage of options to meet their nutritional needs. So, whether you are a vegetarian or looking to incorporate more plant-based meals into your diet, get creative and enjoy all the delicious and nutritious vegetarian protein sources available!
