How to Get Protein without the Meat
Whether for health, environmental, or ethical reasons, more of us are looking for ways to incorporate meatless high protein foods into our diets. If you’re looking for good vegetarian protein sources, you’ve come to the right place! At Cook Smarts, we create a protein-forward vegetarian variation for each and every one of our meal plan recipes. Read on for our list and a printable guide to the best vegetarian protein sources.
From legumes and nuts to tofu and quinoa, protein-packed plants offer nutritious options and a plethora of benefits, while also catering to various dietary restrictions. In this article, we will explore the diverse range of non-meat high protein foods available, lay out their nutritional value, and show you the best ways to use them.
It’s totally possible to eat less meat and still get your daily requirement of protein with vegetarian protein sources.
In addition to providing enough protein, all of these ingredients – such as legumes, grains, dairy, and seeds – contain more fiber and usually cost less than animal protein sources.
Top 10 Vegetarian Protein Sources
1. Seitan – 24 grams per ½ cup
Seitan is made from cooked wheat gluten and mimics the flavor and texture of chicken. This makes it so easy to swap it into a variety of recipes that call for chicken.
2. Tempeh – 22 grams per ½ cup
Tempeh is an Indonesian protein source made from fermented soybeans. It marinates great and can stand in for chicken, tofu, and seitan.
3. Hemp Seeds – 13 grams per 4 Tbsp
Hemp seeds are rich in omega-3 and omega-6 fatty acids and work well in granola, baking, shakes, and sprinkled on salads. They can even be used to make veggie burgers, pesto, and tabbouleh, too!
4. Peanuts – 14 grams per ¼ cup
Peanuts are great as a snack, in granola and desserts, or in many Asian dishes. Peanut butter is also a delicious addition to toast, celery, acai bowls, sauces, and so much more!
5. Almonds – 12 grams per ¼ cup
Almonds are a great alternative for those who are allergic to peanuts but can still enjoy other kinds of nuts.
6. Eggs – 12 grams per 2 eggs
Eggs have long been a staple in vegetarian diets for a reason – they’re used in cuisines around the world and are great for breakfast, lunch, or dinner.
7. Pepitas – 9 grams per ¼ cup
Pepitas are a specific type of pumpkin seeds that are so good when seasoned and roasted. They add a satisfying crunch to salads, soups, and baking, and can also be pureed and added to sauces.
8. Greek yogurt – 11.5 grams per ½ cup
Greek yogurt is a deliciously creamy and versatile ingredient that has too many uses to name. Some of our favorites are in soups, marinades, Mediterranean dishes, and swapped in when a recipe calls for heavy or sour cream.
9. Tofu – 9 grams per ½ cup
Tofu is another vegetarian staple that is extremely versatile. It comes in many varieties, all of which take on the flavor of seasoning and marinades so well that they work in stir-fries, curries, wraps, soups, kebabs, tacos, and so many more dishes. Silken tofu is even great in sauces, desserts, and smoothies.
10. Lentils – 9 grams per ½ cup
Lentils are often overlooked in Western cooking, but they shouldn’t be. There are multiple types of lentils that can add a depth of flavor to soups, stews, and salads, along with traditional South Asian and Middle Eastern dishes.
Printable Guide: The Best Vegetarian Protein Sources
Whether you’re vegetarian, vegan, or just looking for more ways to include meatless proteins in your diet, this guide is a great place to start. Click below to download our guide and hang it inside the door to your pantry or on your fridge so that you’re never short on ideas.
Guide to Vegetarian Protein Sources
Get your daily requirement of protein with a variety of vegetarian protein sources, which usually contain more fiber and cost less than animal protein sources.
Eat #Meatless
Guide to Vegetarian Proteins: enjoy satisfying and tasty meatless meals.
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Having this list of available veg proteins will expand your options. Instead of the usual meat proteins, you now have many other tasty choices to give you the protein boost you need.
And don’t be afraid to get creative! I came up with this Roasted Butternut Squash and Hummus Pizza when my vegetarian husband was training for Ironmans. I was always finding new ways to sneak protein into his diet, and using hummus instead of traditional tomato sauce did the trick to create a protein-packed meal. This meatless meal became a favorite among many of our meal plan members, which goes to show – meatless meals can be just as tasty and satisfying!
Here are some other meatless meals that make delicious use of vegetarian proteins:
What are some ways that you like to incorporate these vegetarian proteins into your meatless meals? Let us know in the comments below, because we’re always up for adding more meatless meals into our weekly menus!
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