Best Sources of Protein for Vegetarians

Your body requires three primary macro-nutrients for it to maintain healthy functioning of its organs: Carbs, protein, and fat.

While you can find carbs in food such as rice or vegetables, a mix of protein and fat can be found in meat, which has more benefits than simply being a source of protein.

But some people are unable to consume meat, may it be due to ethical or health reasons. It makes you wonder about what the best protein sources are for those who can’t eat meat.

Whether you’re vegetarian or allergic to certain meats, here are the top five best types of food where you can get your protein fix.


The Five Best Sources of Protein for Vegetarians

Healthy food

Based on my research and experiences, here are the five best sources of protein that aren’t meat.


Quinoa has eight grams of protein per one cooked cup. It’s known as one of the best sources of protein without meat and a good alternative to rice. This type of food dissimilar to couscous but more nutritious than it. It is filled with iron, fiber, manganese, and magnesium. You can use it as a side to your vegetables or other viands, or you can also add it to your recipes, making muffins, cookies, breakfast casseroles, or even fritters! It’s as versatile as it is delicious and filling.


You may have already heard of soy from milk and tofu, which are also the two primary sources of protein for vegetarians. It has ten grams per half-cup serving for firm tofu, 15 grams for tempeh and natto. You can also find eight grams of protein per one cup of soy milk.

What’s great about soy is that it’s high in amino acids and at a low-calorie count, perfect and healthy for those on a diet. I recommend that you choose the firmest tofu available, as the harder the tofu, the more protein it has.

Ezekiel Bread

Ezekiel bread has about eight grams of protein per two slices, which is an excellent substitute for your usual bread. It’s one of the most nutritious loaves of bread that contains all amino acids. Made out of sprouted grains and filled with fiber and content, this bread will fill you up and have you digest better. You can pair this with pasta, make the bread from scratch, make a pizza, or even muffins!

Peanut Butter Sandwich

If you’re looking for a quick fix for lunch or dinner, then a peanut butter sandwich is the way to go. It’s not only quick to make, but you have assured a filling meal. Peanut butter is filled with protein and fat from the nuts, and with the carbs from bread, it’s a quick and balanced meal you can have as a snack or small main meal. You can also opt to add bananas for a sweet and healthy meal!

Rice and Beans

Rice and beans contain seven grams per one cup serving. They are the cheapest and simplest meals one can have if they need their fix of protein. You can also opt to substitute lentils or chickpeas for beans to produce the similar effect. What I love about this is that it were very filling and filled with protein and carbs, perfect for a post-workout meal. Add seasonings to your usual meal, and you’ll get a tasty dish!


When it comes to eating healthy, you’ll need to make sure that you have a balanced diet of the three primary macronutrients. If you are unable to consume meat and get the right amount of protein, then not to worry. There are other sources of protein apart from meat where you can reap the benefits this macronutrient has to offer.

I hope that this article on the five best sources of protein for vegetarians helped you know what you can add to your diet to stay happy and healthy. So don’t wait any longer and start adding these types of food into your diet today.

If you have any questions or would like to share your tips and experiences with getting a complete diet as a vegetarian, then comment down below. I would love to hear what you have to think.

Author Bio: Hi, I’m Jessica! I’m a mother who enjoys cooking with a passion, learning more techniques and recipes to whip up for my whole family. Join me as I show you the excellent tips and products to try and improve your skills in the kitchen!

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