Best Vegetarian Protein Sources for a Healthy, Plant-Based Diet

If you’re vegetarian, experimenting with meatless Mondays, or just trying to add more plants to your plate, you might wonder: “Where am I going to get my protein?”

The good news? There are plenty of satisfying, nutrient-packed options out there—and they’re easier to add to your meals than you might think.

After all, protein isn’t just for athletes. It helps you build muscle, balances your hormones, fills you up, and even supports healthy skin and hair. So let’s dive into the best vegetarian-friendly protein sources (plus a few extras for variety).

1. Lentils

Lentils – 9g protein per ½ cup (cooked)

Small but mighty! Lentils are loaded with protein and also serve up 8g of fiber per serving—great for digestion and feeling full. Whether you toss them into soups, stews, or a Mediterranean salad, lentils are a hearty go-to.

Pro tip: Red lentils cook fast and break down into creamy textures, perfect for soups and curries.

2. Chia Seeds

Chia Seeds – 3g protein per tablespoon

Chia seeds may be tiny, but they pack a punch: protein, fiber, and omega-3s all in one. They’re great for overnight puddings, smoothie bowls, or even homemade jams.

Try this: Mix 2 tablespoons of chia seeds with almond milk and a splash of maple syrup. Let it sit overnight for a ready-made breakfast.

3. Greek Yogurt

Greek Yogurt – 23g protein per cup

(For the lacto-vegetarian)

Thick, creamy, and incredibly versatile, Greek yogurt is a protein MVP. Use it in smoothies, swirl it with honey and berries, or dollop it on tacos instead of sour cream. Bonus: It also delivers calcium and gut-friendly probiotics.

Tip: Stick with plain versions to avoid sneaky added sugars. Add your own fruit or spices (like cinnamon or vanilla) for a healthy twist.

4. Quinoa

Quinoa – 8g protein per cup (cooked)

Quinoa is a superstar in the grain world because it’s a complete protein, meaning it contains all nine essential amino acids—rare for plants! It’s also loaded with fiber, iron, magnesium, and is naturally gluten-free.

Switch it up: Sub it in for rice, stuff it in bell peppers, or make a big batch for meal-prep-friendly salads.

5. Cottage Cheese

Cottage Cheese – 14g protein per ½ cup

(For the lacto-vegetarian)

Cottage cheese is a high-protein option that works well in both sweet and savory dishes. It’s rich in casein, a slow-digesting protein that helps keep you full longer. Pair it with fruit and a drizzle of honey for a quick breakfast, or mix it with herbs and spices for a savory dip or snack.

Heads up: It can be a little higher in sodium, so check the label if you’re monitoring salt intake.

6. Chickpeas

Beans (Chickpeas, Black Beans, etc.) – 7–8g protein per ½ cup (cooked)

Beans are one of the cheapest, easiest, and most flexible vegetarian proteins out there. Add them to tacos, mash them into burgers, or blend them into creamy dips.

Bonus nutrients: They’re also loaded with iron, potassium, and tons of fiber.

7. Hemp Seeds

Hemp Seeds – 4g protein per tablespoon

Hemp seeds are soft, nutty, and protein-rich—with omega-3 fatty acids to boot. They’re great sprinkled over oatmeal, smoothie bowls, or avocado toast.

Vegan bonus: They’re a complete protein too!

8. Edamame

Edamame – 5g protein per ¼ cup (shelled)

These little green soybeans are fun to eat and full of complete protein. You can find them frozen and ready to toss into salads, rice bowls, or just enjoy with a pinch of sea salt as a snack.

Alternative: Tofu and tempeh are also soy-based and protein-rich (more on that below).

9. Green Peas

Green Peas – 8g protein per cup

Don’t underestimate peas! They’re not just a boring side dish—they’re also full of protein, fiber, and antioxidants. Toss them into pasta, soup, or try mashed peas on toast (yes, it’s a thing and it’s delicious).

10. Tofu

Tofu – 10g protein per ½ cup

Tofu is a plant-based classic for a reason. It’s a complete protein and takes on the flavor of whatever you cook it with—whether you’re tossing it into a stir-fry, grilling it, or baking it into crispy bites.

Pro tip: For best texture, press out the extra water before cooking. Marinate for max flavor.

11. Almonds

Almonds – 6g protein per ounce

Almonds (and almond butter) are a super convenient way to boost your protein. A handful makes a great snack, or you can sprinkle them on oatmeal, yogurt, or even stir-fries.

Other nuts to try: Pistachios, cashews, and walnuts also contribute protein and healthy fats.

12. Eggs

Eggs – 6g protein per egg

(For the ovo-vegetarian)

Eggs are super versatile—scrambled, boiled, poached, or baked into muffins. Don’t skip the yolk—that’s where most of the nutrients are, including vitamin D and healthy fats.

Fun fact: Eggs are one of the most bioavailable protein sources, meaning your body absorbs the protein easily.

Bonus:

Other Great Vegetarian Protein Picks

• Peanut Butter (7g per 2 tbsp): A classic. Whether it’s on toast, blended into smoothies, or spooned straight from the jar (no judgment), peanut butter brings the protein and healthy fats.

• Tempeh (15g per ½ cup): A plant-based powerhouse made from fermented soybeans. It’s firm, nutty, and soaks up flavor like a pro—great for stir-fries, bowls, or sandwiches.

  
  

Final Thought:

You don’t have to eat meat to hit your protein goals. Whether you’re building muscle, trying to stay full between meals, or just want to eat more plants, there are plenty of easy, tasty options to choose from. Mix and match these throughout your day, and you’ll be set.