Expert-Recommended High Protein Sources for Vegetarians

Whether it is maintaining your bone density or enhancing your muscle strength, protein is crucial in keeping you healthy and disease-free in the long term.

However, when it comes to giving your body a boost of protein, one misconception that most people have is that there are not enough protein-rich foods vegetarians can enjoy. Most people think protein is eating more eggs, fish, and meat.

But here is the good news: even though many people are not aware of it, there are plenty of sources of protein for vegetarians.

Chickpeas, lentils, tofu, soy milk, spinach, broccoli, almonds, cashews, sunflower seeds, hemp seeds, cottage cheese, protein bars, and protein powder are great protein sources for vegetarians.

The sections below provide a detailed overview of a wide variety of vegetarian protein sources.

That is why non-vegetarian and vegetarian protein sources are important and must be included in everyone's daily diet, whether children, adults, or elderly people.

Importance Of Protein in The Diet

Along with carbohydrates and fats, proteins are the third macronutrient that your body needs in high quantities regularly. Each cell in your body needs protein to survive and grow.

Likewise, whether it comes from a protein-rich vegetarian diet or a protein-rich non-vegetarian diet, protein is your body's ultimate necessity.

Some important functions in which protein plays a significant role include—

Clotting of blood
Maintaining the fluid balance in your body
Controlling the responses of the immunity system
Keeping your vision normal
Regulation of hormones and enzymes

Apart from these, protein is also an important element necessary for the healthy growth and development of a child in his or her adolescent years and for pregnant women. Moreover, a lack of protein results in delayed growth and malnutrition in children. ³

To find out if you have the risk of protein deficiency conditions, you can book a blood test at home.

List of Protein-Rich Foods for Vegetarians

Some of the best vegetarian protein sources include legumes, lentils, soybeans, soy milk, oats, millet, quinoa, almonds, peanuts, spinach, broccoli, chia seeds, hemp seeds, and cottage cheese. Additionally, snacks like protein bars are also good protein-rich foods vegetarians can include in their diet occasionally.

Below, we have discussed how vegetarians can benefit from these sources of protein for their overall health.

1. High-Protein Legumes

Containing a burst of nutrients, legumes are one of the best plant-based protein-rich foods vegetarian people must add to their diet.

Some of the best legume sources of protein for vegetarians are—

1.1. Chickpeas (Garbanzo Beans)

A popular addition to many dishes (especially hummus), chickpeas are one of the healthiest protein-rich foods vegetarians can benefit from as they contain—

A high quantity of protein
Minimum fat
Plenty of fibre

All these factors contribute to making chickpeas good for your gut health. Studies have also shown that chickpeas can help increase insulin sensitivity, thereby balancing your blood sugar levels.

1.2. Lentils (Dal)

Right from soups to stews, lentils are perfect protein-rich foods vegetarian individuals can easily incorporate into their day-to-day meals.

Along with being excellent protein-rich vegetarian foods, lentils also contain a significant amount of iron. Iron is essential for the prevention of anaemia, a blood disorder that happens because of iron deficiency in your body.

1.3. Kidney Beans

Kidney beans are one of the best protein-rich foods vegetarian people, especially diabetics, must have regularly.

They offer the following benefits—

Good for your heart health
Decrease blood pressure
Contain a sufficiently high amount of protein, fibre, and folate
Help in decreasing blood sugar

1.4. Black Beans

Any recipe made with black beans can be a great protein-rich vegetarian food because, like kidney beans, they are also high in fibre, protein, and folate. Additionally, they have numerous other advantages—

Improved insulin sensitivity
Positive effect on your gut bacteria
No rapid rise in blood sugar after consumption

You can eat black beans with boiled rice to make a perfect protein-rich vegetarian diet.

1.5. Soybeans (Edamame)

A staple in Asian countries, soybeans are among the best vegetarian protein sources, and they are a part of many dishes, including tofu.

They are packed with antioxidants, and research has shown that they reduce the risk of—

Cancer
Heart disease
Menopausal loss of bone health

1.6. Pinto Beans

Pinto beans are versatile, protein-rich vegetarian foods that you can have as whole, fried, or mashed.

They help to—

Bring down blood cholesterol
Improve gut health
Increase immunity ⁴

2. High-Protein Soy Products

A soy product is a good, high-protein vegetarian food with other vital nutrients like fibre, calcium, iron, etc. These vegetarian protein sources are cholesterol-free and, hence, good for your heart health. ⁵

2.1. Tofu

Tofu is minimally processed, resembles the shape of cheese, and has a spongy and firm texture.

2.2. Tempeh

Tempeh is made by processing whole soybeans and partially cooking them to make a nutty cake or a patty.

2.3. Soy Protein Isolate

Soy protein isolate is a finely processed, protein-rich vegetarian food. Since it is a concentrated source, it contains the maximum amount of protein in every serving.

2.4. Soy Milk

You can replace your regular dairy milk with soy milk to make baked items, sauces, smoothies, soups, and breakfast cereals. It is one of the handiest protein sources for vegetarians that works especially well for people who do not like animal milk.

3. High-Protein Grains and Pseudocereals

Pseudocereals are gluten-free grains like amaranth and quinoa. When compared to common cereals like maize and rice, these have a significantly higher protein content. ⁶

3.1. Amaranth

Amaranth is a protein-rich vegetarian food packed with iron and magnesium. It helps decrease your risk of heart disease and fights inflammation. You can use it as a replacement for rice.

3.2. Millet

Millet is one of those versatile protein-rich foods vegetarians can add to their breakfast as it offers benefits like—

3.3. Quinoa

Quinoa is a highly nutritious and popular high-protein vegetarian food that has some remarkable properties–

In fact, quinoa is one of the best plant-based sources of protein for vegetarians because it is highly fulfilling. So, from breakfast to lunches to dinners, it fits well into almost every protein-rich vegetarian diet of the day.

3.4. Oats

Packed with the power of quality protein, fibre, and carbohydrates, oats are another commonly available protein-rich vegetarian food. These pseudocereals help reduce blood sugar, reduce cholesterol, and improve your overall heart health. ⁸

4. High-Protein Nuts and Seeds

While looking for quick, healthy, and ready-to-eat protein-rich vegetarian food, nuts and seeds are good options. Here is what makes these the best sources of protein for vegetarians—

4.1. Almonds

Almonds help to prevent the risk of cancer and heart disease. Hence, they are the perfect snacking options if you are looking for protein-rich vegetarian foods that come in handy anytime and anywhere.

4.2. Walnuts

Enriched with heart-healthy fats and high protein, walnuts are known to potentially minimise the risk of heart-related disorders. Hence, they are a good add-on to your protein-rich vegetarian diet. ⁹

4.3. Cashews

Vegetarians can have these protein-rich foods any day to meet their daily need of protein and many other vitamins and minerals.

4.4. Peanuts

Known to be among the best vegetarian protein sources, peanuts have one of the highest quantities of protein. They are also rich in biotin.

4.5. Chia Seeds

Chia seeds are vegetarian protein sources that balance out your blood sugar levels, lower cholesterol, and make you less susceptible to heart disease.

4.6. Hemp Seeds

The list of the best sources of protein for vegetarians remains incomplete without the inclusion of hemp seeds. They have as much as 30% of high-quality protein, along with several other vital nutrients. ¹⁰

4.7. Sunflower Seeds

Filled with monounsaturated fats, vitamin E, and plenty of protein, sunflower seeds are that kind of protein-rich vegetarian food that keeps you away from heart disease.

5. High-Protein Dairy and Dairy Alternatives

A protein-rich vegetarian diet is incomplete without dairy and its alternatives. Here are some healthy and tasty options—

5.1. Greek Yoghurt

Greek yoghurt is a protein-rich vegetarian food containing an abundance of protein. It also has—

All of these support bone and muscle health and make Greek yoghurt one of the best vegetarian protein sources ¹¹

5.2. Cottage Cheese (Paneer)

Another excellent option for protein-rich vegetarian foods that come from milk is cottage cheese because it has–

5.3. Skim Milk

Hence, it is among the top vegetarian protein sources that can prevent the risk of osteoporosis. ¹³

6. High-Protein Vegetables

The best protein-rich foods for vegetarians in the vegetable category include—

6.1. Spinach

It is one of the healthiest protein-rich foods vegetarians can eat because it—

6.2. Broccoli

High in vitamins C and K, broccoli is another excellent vegetarian protein source. It also has—

The high antioxidant content of broccoli makes it anti-cancer and anti-inflammatory.

6.3. Brussels Sprouts

6.4 Asparagus

Asparagus is one of the few protein-rich foods vegetarians can eat to enhance the production of healthy bacteria in their intestines. It also has anti-cancer and anti-inflammatory effects.

7. High-Protein Snacks and Supplements

The last category on our list of protein sources for vegetarians is supplements and snacks containing added protein. Even though they should not be used as the primary source of protein, they can be a tasty addition to a protein-rich vegetarian diet.

7.1. Protein Bars

Protein bars are the most popular protein snack, especially among people who are into gym training, sports, or heavy exercise. They are good vegetarian protein sources that you can quickly munch on. In fact, these are the protein-rich foods vegetarians can easily afford, and there are many flavours and varieties you can choose from. ¹⁵

7.2. Roasted Chickpeas

Roasted chickpeas are among the tastiest protein-rich foods vegetarians can have as a snack or a side dish. They have plenty of fibre and plant-based protein along with a high nutrition profile. The best part is they are tasty, light, and crunchy, and you can carry them anywhere.

7.3. Protein Powder

Protein powders, especially the ones containing whey protein, make mouth-watering shakes. You can carry around this shake anywhere to complete your protein intake for the day. You can also customise it by adding chocolate or a fruit of your choice.

7.4. Nut Butters

Made from nutritious and healthy nuts like almonds, peanuts, etc, nut butter is another excellent high-protein vegetarian food. They are easily portable and make a great fit for your midday snack.

For example, You can add peanut butter to your breakfast toast for a healthy and balanced snack.

Risks Of Protein Deficiency

Hence, to avoid the risk of protein deficiency disorders, you can take a complete body checkup package. This overall health checkup can help you identify any underlying disease that can cause future complications to your health.