9 Amazing High Protein Vegetarian Foods

Just because you’re a vegetarian, that doesn’t mean you can’t get more protein in your diet! Protein plays an important role in weight loss, muscle growth, metabolic function, and so much more. If you want to be healthy on your vegetarian diet, here are a few high protein vegetarian foods to try:


Almonds are a great snack, thanks to their high natural fatty acid content. However, a handful of almonds also contains 6 grams of protein, giving you the amino acids you need for a quick energy boost. If you want something to snack on mid-morning or mid-afternoon, raw, unsalted almonds will do the trick!

Soy Milk

For those who prefer to not eat dairy, soy milk is an excellent high protein vegetarian food. You get about 7 grams of plant-based protein per serving, and you’ll find that a serving is a medium-sized cup of milk–making it easy to get all the protein you need every day.

Dairy Products

If you’re a lacto-ovo vegetarian, you’ll find that dairy products make an EXCELLENT addition to your vegetarian diet. Milk and yoghurt are both packed with protein, and cottage cheese is one of the best protein and muscle-building foods on the planet. Greek yoghurt is also a good source of amino acids, and will provide you all the amino acids needed for effective weight loss.


Eggs are, by far, one of the best sources of protein on the planet. They contain a healthy dose of protein, but they’re fairly low in calories and fats. You’ll find that they’re packed with minerals, many of which help to speed up your metabolism and improve overall body function. If you’re a lacto-ovo vegetarian, a good deal of your daily protein should come from eggs!


Soy products are loaded with plant-based protein, making both tempeh and tofu excellent high protein vegetarian foods. There are many ways to make these soy products delicious, and you’ll be pleased to discover that each serving contains from 11 to 15 grams of protein. Both are also rich in minerals like magnesium and iron!


Legumes include lentils, beans, and chickpeas, all of which are amazing sources of plant-based proteins. You can get up to 15 grams of protein per serving, and it’s easy to eat multiple servings of legumes in a single meal. Beans and rice provide your body with all nine amino acids needed to build muscle, so they’re a weight-lifter’s best friend!

Peanut Butter

Peanut butter may not be your classic “protein food”, but for those who are cutting meat sources from their diet, it’s a good option. Each serving of peanut butter (two tablespoons) contains 8 grams of protein. While it’s a fairly high-calorie meal (200 calories per serving), it’s an excellent way to add more protein to your vegetarian diet.

Brown Rice

All whole grains contain protein, and brown rice is one of the best of the whole grains. You get about 5 grams of protein per cup of rice, as well as a hefty dose of energy from the carbs. However, the fiber in the brown rice will slow down the carb absorption rate, delivering a steady stream of energy all day long. DEFINITELY one of the healthiest proteins on this list!


Quinoa is one of the few plant-based sources of complete proteins. This means that it contains all nine of the amino acids needed to produce the ATP energy used by our muscles. The little grain is wonderfully delicious, and it’s a versatile food that can be prepared in both sweet and savory dishes. You’ll find that it’s one of the best high protein vegetarian foods around!

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