Top 6 Protein Sources for Vegetarians

Vegetarian foods can also be good sources of protein and you need not be a non vegetarian to get your daily quota of protein! You’ll love to know how tasty are the top protein vegetarian sources!

Food that’s high on protein & 100% vegetarian, just like you!


It is not rare to go to a party and find one person, looking around for a vegetarian option while others are helping themselves with huge servings of chicken, mutton and beef! Well, everyone who is a vegetarian has a story behind his or her choice. While some don’t take to eating non-veg because of religious beliefs, there are others who have given it up, solely because they were convinced they had better options in the vegetable world. It is a tough decision, definitely, for without doubt meats are very tasty. There is one more reason why many people who are diet conscious feel that non-veg diet is irreplaceable. And the reason is protein. On an average, a woman needs 46g protein, and men need 56g protein, on a daily basis.

Importance of Protein for Human Body

The human body, for many reasons, needs proteins. Some of reasons why you should look for sources of protein are:

  • Our DNA is made with Proteins.
  • Many essential enzymes that are secreted by our body are proteins.
  • Hemoglobin is a kind of a protein, which acts as a carrier for oxygen and aids its circulation through the body.
  • Muscle fibers – Myoglobin and elastin, are made of proteins. It is the same reason why body builders stress so much on consuming diet that is high on protein.
  • Our bones are mainly made up of proteins, with calcium, magnesium and phosphate.
  • Our hormones, which send chemical messages between nerve cells and to regulate metabolism, are also made up of proteins.
  • Antibodies which protect us against many tough viruses are also made up of proteins.
  • Keratin, which forms our hair and nails, is also a kind of protein.

Vegetarian or Non-Vegetarian, Everyone Needs Proteins

So, clearly, there is no way we can leave protein out of our diet. It is noteworthy to mention that many people consider meats as the only reliable source when it comes to protein. Now, since more and more people are monitoring their diet and watching that their body’s daily requirement is met, protein stays a ruling reason for the popularity of non-vegetarian food, especially among body builders and fitness freaks. They feel that only non-veg items can give them the adequate amount of protein that they need.

Does that mean vegetarians go without proteins, after all? Of course, not! Nature has created so many rich-in-protein vegetables and fruits that vegetarians need not, even for a second, worry about meeting their protein requirement. As far as taste is concerned, you are sure to be delighted with their taste, too. So, it doesn’t matter if you are planning to give up non-veg food only for a week’s time or embracing vegetarian food, for life. There are a lots of foods that are some very good sources of protein!

What are the Top Protein Sources for Vegetarians!

Vegetarians, explore the tasty world of veg protein food options!

Let’s find out what the world of 100% vegetarian food options has in store for vegetarians. Goes without saying these are loaded with proteins, taste and love your pockets, too!

1. Cottage Cheese – high on protein, high on taste

Did you know that half a cup of cottage cheese has 13 gm protein. That’s how loaded it is with proteins!

What makes Cottage cheese so popular among vegetarians is the fact that it is extremely versatile. It can be had at any point in a day and is easy on the pockets, too!

Try these delicious variations with cottage cheese:

  • Add vegetables to it, a hint of olive oil and pepper and you have yourself an amazing nutritious salad.
  • Just grill it a little and sprinkle oregano and salt over it to enjoy it as an evening snack!
  • Mash some cottage cheese. Now just add some onions and green chilly to it. Spread this on brown bread and enjoy a wholesome meal that is generously protein-loaded!

If, however, you are fat conscious or avoid traditional dairy products due to one or the other reason, have tofu. 1 cup tofu gives you 22 grams protein! More than even the cottage cheese itself!

2. Vegetables- give them a chance to give you protein

Don’t be surprised. Vegetables are a great source of proteins. You just need to know the right vegetable to pick and the adequate amount to consume. You will not only get your required protein dose but also a lot of minerals and fibers, too!

We have picked some protein-rich vegetables that are yummy and easily available.

  • 1 avocado – 10 grams protein
  • 1 cup boiled peas – 9 grams protein
  • 1 cup broccoli – 5 grams protein
  • 1 cup spinach – 5 grams protein
  • 2 cups cooked kale – 5 grams protein
  • 1 cup cooked sweet potato – 5 grams protein

Ways to consume protein-loaded veggies

You can cook them individually or with other vegetables. You can sauté them with olive or sesame oil to make salad or just turn them into a soupy affair and consume them before meals!

Your protein requirement is met and your taste buds are happy, too!

3. Legumes and Lentils- Love them if you love proteins

That’s correct. Legumes are a perfect way to meet protein requirement for vegetarians. Not just vegetarians, non-vegetarians must try them too. After all, these are high dose of protein, minus the fat that comes with most red meat!

Want to know exactly how much protein we are talking about?

We have listed some tasty legumes with the amount of protein they provide:

  • 1-cup soybeans – 28 grams protein
  • 1-cup lentils – 18 grams protein
  • 1-cup refried beans – 15.5 grams protein
  • 1 cup pinto, kidney, black beans – 13-15 grams protein

How to enjoy high-on-protein beans?

  • You can fry your favorite beans with some onion, tomato and green chillies. Sprinkle some cilantro on it and enjoy a high-on-protein meal.
  • Boil some beans. Add some lemon and green chilly to them. Savour your absolutely vegetarian protein diet!

4. Dry fruits- let then fix you some protein

No kidding. You can’t miss dry fruits if you are a vegan looking for protein options. These are fantastic for your skin, for your brain and dry fruits are a good source of protein.

Are you worried about gaining those calories that come with dry fruits? Don’t worry. Go through the list below and choose the right quantity for yourself.

  • 1 oz. (2 tbsp) cashews – 4.4 grams protein
  • 2 oz. (1/4 cup) walnuts – 5 grams protein
  • 1 oz. pistachios – 5.8 grams protein 2
  • tbsp almonds – 4 grams protein

There are many ways of enjoying dry fruits.

  • You can just munch them with evening coffee.
  • You can team them up with morning corn flakes.
  • You can add them to your dessert or add them to your milk shake.
  • You can even pick a snack bar that contains dry fruits. It is an excellent options for those who are on the go!

The bottom-line, no matter how you choose to consume them, all their protein content is yours!

5. Lets butter up some protein into you

While the word ‘butter’ gives many weight conscious people the jitters, the fact is that some quantity of butter is needed by our system. It is good for the lubrication of our joints. It also offers essential vitamins, being a dairy product. While the simple butter only have 0.1 gm protein in it, the other types of butters do have loads of protein in them.

There are many kinds of tempting butters that are available in the market. These are loaded with proteins and if one watches their portions, these can be had, daily for a glowing skin and overall health.

We have listed varieties of butter for you to choose from. Just go ahead, pick your favorite and get all the protein you ever wanted:

  • 2 tablespoons of peanut butter – 8 gm protein
  • 2 tablespoons of almond butter – 8 gm protein
  • 2 tablespoons of cashew butter – 8 gm protein

Just pick the butter you like the most, spread it over a bread loaf and get that dose of protein you have been craving for!

You can also add some butter to your soup to make it tastier and wholesome.

6. SOY is a great source of protein

Nothing matches soy when it comes to taste and protein content. It is available in many interesting variants to keep you interested. There is soymilk, soy ice cream, soy yogurt, soy nuts or soy cheese. You name it and they have it! In fact , many companies these days are packing their soy offerings with lots of calcium, iron and vitamin B12. So, not only do you get your protein, you also get other essential vitamins too! Here’s how much protein you get from soy products.

  • A half-cup of tofu -10 gm protein
  • A cup soymilk – 7 gm protein

How to enjoy Tofu’s protein dose

  • You can add it to your daily vegetables.
  • You can stuff it in your sandwiches.
  • You can even top your soups and salads with it.
  • You can sauté it with some onions, tomatoes and chilies to make a light evening snack!

All in all, it doesn’t matter whether you are going vegan for a week or a lifetime. It is all about staying healthy and fit.

As you can see, there are plenty of vegetarian sources that are packed with proteins. Some of them, of course, might appear to come with some quantity of fat, all you need to do is watch your portions and enjoy their protein content.

In fact, even if you are non-vegetarian and reading this piece out of curiosity, we insist you try these vegetarian options for many reasons. Firstly, our body loves variety. Secondly, there are many minerals that you might be missing out by restricting yourself to that non-veg diet, alone.

Set out, and explore the many wonderful, protein-rich gifts of nature. Not only will you be treating your body to all that natural protein, you are going to love the taste, as well as the results!

So, what vegetarian protein sources do you plan to have!

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