One of the biggest myths about vegetarian diets is that it’s hard to get enough protein. The truth? There are plenty of delicious and nutritious plant-based foods that pack a serious protein punch—no meat required. Whether you’re trying to build muscle, stay full longer, or simply eat healthier, these high-protein vegetarian foods deserve a spot on your plate.
1. Lentils (18g protein per cup, cooked)
Lentils are a protein powerhouse and super versatile. Use them in soups, stews, salads, or even veggie burgers. They’re also high in fiber and iron, making them a must-have in any vegetarian pantry.
2. Chickpeas (15g protein per cup, cooked)
Perfect for making hummus, roasting for snacks, or tossing into salads and curries, chickpeas are packed with protein and nutrients like folate and magnesium.
3. Tofu (10g protein per ½ cup)
Made from soybeans, tofu is a complete protein and takes on the flavor of whatever you cook it with. Stir-fry it, grill it, scramble it—it’s a vegetarian favorite for a reason.
4. Tempeh (16g protein per 3 oz)
Fermented and nuttier than tofu, tempeh is great for gut health and rich in plant protein. Slice it into sandwiches, pan-fry it for salads, or use it as a meat substitute in wraps.
5. Quinoa (8g protein per cup, cooked)
Unlike most grains, quinoa is a complete protein, containing all nine essential amino acids. It’s a perfect base for power bowls, salads, or as a side dish.
6. Greek Yogurt (15–20g protein per serving)
Thick, creamy, and packed with protein, Greek yogurt makes a great breakfast or snack. Choose plain, unsweetened versions to avoid added sugars.
7. Chia Seeds (5g protein per 2 tbsp)
Don’t let their size fool you—chia seeds are full of protein, fiber, and omega-3s. Add them to smoothies, overnight oats, or make chia pudding for a filling snack.
8. Edamame (17g protein per cup)
These young soybeans are not just a tasty appetizer—they’re also a fantastic source of complete protein. Steam them, season lightly, and enjoy them solo or in stir-fries.
