Vegetarian and vegan diets may lack sufficient protein, as they mostly exclude meats and other animal products.
However, a well-rounded meatless diet can provide most of the nutrients that your body needs, including protein.
There are several plant foods that contain a decent amount of protein.
It can be noted that protein-rich diets can promote feelings of fullness and weight loss, as well as muscle strength.
Here are 20 tasty and healthy protein sources for vegetarians and vegans.
1. Tempeh
Tempeh is a soybean product. It can be noted that soybean is a complete protein, containing all the essential amino acids that your body needs.
Tempeh is an excellent meat substitute that provides 13 grams of protein per 3-ounce serving. It is indeed among the best protein sources for vegetarians and vegans.
What’s more, tempeh also contains B vitamins, probiotics, and minerals, including phosphorus and magnesium.
2. Tofu
Another soybean product, tofu should be on the top list of meat substitutes for vegans and vegetarians as well.
It is absolutely rich in protein, offering 8 grams per slice (3 ounces).
3. Edamame
Like tempeh and tofu, edamame is a soybean product.
It is also among the best protein sources for vegetarians and vegans, providing 18 grams of protein per cup.
What’s more, edamame is also rich in fiber, folate, and vitamin K, which play an important role in digestion and regularity.
4. Seitan
Seitan is one of the many popular protein sources for vegetarians and vegans.
Made from gluten, which is the main protein in wheat, seitan makes an excellent meat alternative. It also provides selenium, as well as small amounts of calcium, iron, and phosphorus.
It is very versatile; it can be sautéed, pan-fried, and even grilled.
However, it is not recommended for people with gluten-related disorders.
5. Beans
Several varieties of beans, including black, kidney, and pinto, provide excellent amounts of protein per serving.
Most types of beans are also excellent sources of iron, fiber, complex carbs, potassium, manganese, phosphorus, and several beneficial plant compounds.
Moreover, diets rich in beans and other legumes have been shown in multiple studies to help lower blood pressure, manage blood sugar, decrease cholesterol, and reduce belly fat.
Incorporating beans into your diet is very simple. You can either sprinkle a dash of turmeric on roasted chickpeas or make a tasty bowl of homemade chili to enjoy its extra health benefits.
6. Green peas
Green peas are also considered one of the many sources of protein, providing nearly 9 grams of protein per cooked 160 grams.
In addition, a single serving contains over 25% of your daily fiber, folate, manganese, thiamine, and vitamins A, C, and K requirements.
Moreover, green peas also provide decent amounts of zinc, iron, copper, magnesium, phosphorus, and several other B vitamins.
Peas can be incorporated in recipes like Thai-inspired pea soup, pea-and-avocado guacamole, or pea-and-basil-stuffed ravioli.
7. Lentils
Lentils are also among the many sources of protein for vegetarians and vegans, with 18 grams per cooked cup (198 grams).
They are also an excellent source of fiber. In fact, a single cup (198 grams) provides over half of your recommended daily fiber intake.
Moreover, they are also rich in iron, manganese, and folate, as well as antioxidants and other health-promoting plant compounds.
Interestingly, its fiber has been shown to feed the good bacteria in your colon, thereby promoting a healthy gut.
What’s more, lentils may also reduce your risk of diabetes, heart disease, certain cancers, and excess body weight.
Like other protein sources, they are incredibly versatile. It can be used in many different dishes, such as hearty soups and spice-infused dahls, or even in salads.
8. Nutritional yeast
A deactivated strain of Saccharomyces cerevisiae yeast, nutritional yeast is sold commercially as a yellow powder, granules, or flakes with a cheesy flavor.
It is among the several complete protein sources for vegetarians and vegans, providing 8 grams of the nutrient for every 16 grams.
In addition, fortified nutritional yeast also provides excellent amounts of manganese, copper, zinc, magnesium, and all the B vitamins. So make sure to choose the fortified ones.
Nutritional yeast is a popular ingredient in dishes like scrambled tofu and mashed potatoes. This ingredient can also be enjoyed as a flavorful topping on popcorn or sprinkled on top of pasta dishes.
9. Hemp seeds
Hemp seeds are not popular as other seeds, but they are also among the several protein sources for vegetarians and vegans, providing 9 grams of the nutrient per 30-gram serving.
They are incredibly rich in zinc, iron, calcium, magnesium, and selenium. Plus, they also contain omega-3 and omega-6 fatty acids in the ratio considered ideal for human health.
Interestingly, the type of fats found in hemp seeds has been indicated in some studies to help alleviate symptoms of menopause, premenstrual syndrome, and certain skin conditions, as well as reduce inflammation.
Hemp seeds can be easily incorporated into your diet. You can simply sprinkle them in your morning smoothie or muesli.
10. Spelt and teff
Other excellent protein sources for vegetarians and vegans include spelt and teff. They belong to a category known as ancient grains.
Spelt contains gluten, while teff is naturally gluten-free.
They are higher in protein as compared with other ancient grains, providing 10–11 grams of protein per 250 grams.
What’s more, they are both chock-full of various nutrients, including iron, fiber, complex carbs, manganese, phosphorus, and magnesium, as well as selenium, zinc, and B vitamins.
They are excellent grain alternatives that can be used in a variety of recipes, from baked goods to risotto.
11. Amaranth and quinoa
Other excellent protein sources for vegetarians and vegans also include amaranth and quinoa.
Amaranth and quinoa provide 8–9 grams of the nutrient per 185 grams. They are also complete sources of protein.
What’s more, both provide decent amounts of fiber, complex carbs, iron, phosphorus, manganese, and magnesium.
12. Spirulina
Spirulina is an absolute nutritional powerhouse.
It provides 8 grams of complete protein per 14-gram serving, in addition to covering 95% of your daily copper needs and 22% of your daily iron requirements.
What’s more, it is jam-packed with potassium, riboflavin, manganese, and magnesium. Plus, it also contains small amounts of essential fatty acids and other nutrients your body needs.
A natural pigment found in spirulina called phycocyanin has been found in some animal and test-tube studies to have potent anti-inflammatory, antioxidant, and anti-cancer properties.
Additionally, consuming spirulina has been linked in some studies to several health benefits, such as improved immune system, improved cholesterol and blood sugar levels, and reduced blood pressure.
Still, further human studies are necessary before making any recommendations on all of the spirulina’s health claims.
13. Ezekiel bread
Made from sprouted grains and legumes, Ezekiel bread is incredibly nutrient-dense.
It contains approximately 8 grams of protein per two slices, making it one of the many excellent protein sources for vegetarians and vegans.
Sprouting grains and legumes reduces their content of anti-nutrients, which are plant compounds that affect the body’s ability to absorb essential nutrients, and increases their healthy nutrients.
Additionally, sprouting has been shown in studies to increase the content of certain amino acids, which can help improve overall protein quality.
Moreover, grains and legumes combined can help boost the bread’s amino acid profile.
What’s more, sprouting may also increase the content of folate, soluble fiber, vitamin C, and vitamin E, as well as marginally reduce gluten, which can help improve digestion in those who have gluten-related disorders, such as celiac disease and non-celiac gluten sensitivity.
14. Oats and oatmeal
Oats and oatmeal are easy and tasty ways to increase protein intake.
They are considered among the many protein sources for vegans and vegetarians, providing approximately 4 grams of fiber and 5 grams of protein per half a cup (40 grams). Plus, oats also hold zinc, magnesium, folate, and phosphorus.
Oats contain higher quality protein, as compared with commonly consumed grains like wheat.
They are also versatile. They can be added to a variety of recipes, like oatmeal and veggie burgers, or ground into flour to be used for baking.
15. Soy milk
Soy milk makes an excellent daily milk alternative for people who avoid dairy. It is made from soybeans and is usually fortified with calcium and vitamins.
A cup (244 mL) of soy milk contains 6 grams of protein, making it among the excellent protein sources a vegan or vegetarian can have. Plus, it is also rich in vitamin D, vitamin B12, and calcium.
Soy milk is an incredibly versatile product that you can use in a range of baking and cooking recipes or even drink on its own.
It is available in most supermarkets, but take note that soybeans and soy milk do not naturally contain vitamin B12. Thus, picking a fortified variety is recommended.
Also, choosing unsweetened varieties is best, as some types may contain added sugar.
16. Wild rice
Wild rice is no doubt one of the best protein sources you can have, containing nearly 1.5 times as much protein as other long-grain rice varieties like basmati.
A 164-gram serving of cooked wild rice provides approximately 7 grams of protein, on top of decent amounts of fiber, phosphorus, manganese, copper, magnesium, and B vitamins.
This chewy and tasty special type of grain is not stripped of its bran, which holds fiber and several vitamins and minerals.
Make sure to wash wild rice before cooking and use plenty of water to boil it as a toxic compound called arsenic can accumulate in the bran of rice crops grown in polluted areas. Long-term consumption of arsenic can come with various health problems.
17. Nuts and seeds
Nuts and seeds, as well as their derived products, like nut butter, are excellent protein sources, providing 5–7 grams of protein per ounce.
They are also rich in fiber and healthy fats, along with calcium, iron, phosphorus, selenium, magnesium, vitamin E, and certain B vitamins. What’s more, they also contain several beneficial plant compounds.
Make sure to pick raw, unblanched versions though, as blanching and roasting may damage the nutrients in nuts. For nut butter, choose natural varieties to avoid excess salt, sugar, and oil often added to most popular brands.
18. Chia seeds
Chia seeds also make it to the list of top protein sources, providing 10 grams of fiber and 5 grams of protein per ounce.
They are also an excellent source of selenium, calcium, magnesium, and iron, as well as omega-3s and antioxidants.
Their ability to absorb water and form a gel-like substance, as well as their mild taste, make them incredibly versatile. They make a great addition to your smoothies, chia puddings, and baked goods.
19. Mycoprotein
Mycoprotein is a protein derived from the naturally occurring fungus Fusarium venenatum.
This healthy plant-based protein is typically used to produce meat substitutes like fillets, patties, and meat burgers.
Depending on the specific product, a 100-gram serving can provide 15–16 grams of protein and 5–8 grams of fiber.
However, vegans or people who are trying to avoid eggs for other reasons should carefully check the label, as some products made with this protein may contain egg whites.
20. High protein fruits and high protein vegetables
All fruits and vegetables harbor protein, but there are some that contain the most.
High protein fruits include bananas, blackberries, mulberries, cherimoyas, guava, and nectarines, providing approximately 2–4 grams of protein per cup.
High protein vegetables include asparagus, spinach, broccoli, artichokes, Brussels sprouts, potatoes, and sweet potatoes, containing 4–5 grams of protein per cooked cup.
The Takeaway
Vegetarians and vegans may experience protein deficiencies, but that can be avoided with a well-planned, healthy plant-based diet.
This article serves as a guide for vegans and vegetarians to increase their protein intake.
