10 High-Protein Vegetarian Foods You Should Add to Your Diet (with Easy Recipes)

Introduction

When it comes to building muscle, staying full for longer, or simply keeping your energy levels high, protein is essential. While many assume meat is the main source of protein, the truth is that there are plenty of high protein vegetarian foods that are just as powerful.

Whether you’re a lifelong vegetarian or just exploring plant-based meals, this list of the best vegetarian protein foods will introduce you to healthy, tasty, and versatile ingredients—plus easy vegetarian protein recipes you can try at home.

1. Lentils (18g protein per cup cooked)

Lentils are one of the richest vegetarian protein sources. They’re affordable, versatile, and packed with fiber that supports digestion.

Quick Recipe:
👉 Masoor Dal Curry – Cook red lentils with turmeric, cumin, and garlic for a simple vegetarian protein recipe. Serve with rice or chapati.

2. Chickpeas (15g protein per cup cooked)

Also known as garbanzo beans, chickpeas are filling and versatile. They’re one of the best vegetarian protein foods for both main meals and snacks.

Quick Recipe:
👉 Chickpea Salad Bowl – Toss boiled chickpeas with cucumber, tomatoes, olive oil, and lemon juice. Perfect for a light, high-protein vegetarian meal.

3. Paneer (14g protein per 100g)

Paneer, or Indian cottage cheese, is a classic vegetarian protein source. It’s also rich in calcium, which supports bone health.

Quick Recipe:
👉 Paneer Tikka – Marinate paneer cubes in yogurt and spices, then grill or pan-fry for a protein-packed vegetarian protein recipe.

4. Quinoa (8g protein per cup cooked)

Quinoa is a gluten-free grain and one of the rare plant-based foods that contain all nine essential amino acids, making it a complete vegetarian protein source.

Quick Recipe:
👉 Quinoa Vegetable Stir-Fry – Cook quinoa and stir-fry it with bell peppers, broccoli, and soy sauce for a wholesome high protein vegetarian recipe.

5. Edamame (17g protein per cup)

Edamame are young soybeans and a fantastic high protein vegetarian food for snacks and side dishes.

Quick Recipe:
👉 Steamed Edamame – Simply steam edamame and sprinkle with sea salt for one of the easiest vegetarian protein recipes.

6. Greek Yogurt (10g protein per 100g)

Thick, creamy, and delicious, Greek yogurt is one of the best vegetarian protein foods for both meals and snacks. It also supports gut health.

Quick Recipe:
👉 Fruit & Yogurt Parfait – Layer Greek yogurt with fruits, nuts, and honey for a protein-packed vegetarian breakfast.

7. Almonds (6g protein per ounce)

Nuts like almonds provide protein and healthy fats, making them essential vegetarian protein sources for energy and brain health.

Quick Recipe:
👉 Homemade Almond Butter – Blend roasted almonds into a creamy spread that works well with toast or fruits.

8. Tofu (10g protein per 100g)

Tofu, made from soybeans, is one of the most versatile vegetarian protein foods. It absorbs flavors easily and works well in savory or sweet dishes.

Quick Recipe:
👉 Crispy Tofu Stir-Fry – Pan-fry tofu cubes and toss them with veggies and soy sauce for a healthy, high protein vegetarian recipe.

9. Pumpkin Seeds (7g protein per ounce)

These small but powerful seeds are packed with protein and minerals, making them one of the top vegetarian protein sources.

Quick Recipe:
👉 Pumpkin Seed Trail Mix – Mix pumpkin seeds with raisins, almonds, and walnuts for a portable vegetarian protein snack.

10. Green Peas (9g protein per cup)

Green peas are simple, affordable, and surprisingly high in protein. They’re often underrated but deserve a place in any list of best vegetarian protein foods.

Quick Recipe:
👉 Matar Paneer – Cook green peas with paneer in a tomato-based curry for a classic Indian vegetarian protein recipe.

Conclusion

Eating enough protein as a vegetarian is not only possible—it’s delicious and simple when you choose the right foods. From staples like lentils and chickpeas to superfoods like quinoa and pumpkin seeds, these high protein vegetarian foods can help you stay full, strong, and healthy.

So, the next time someone asks you, “Where do you get your protein?”—you can proudly point to these vegetarian protein sources and maybe even share a few tasty recipes. 🌱💪