25 High-Protein Vegetarian Foods: Best Meat-Free Protein Sources

Getting enough protein without meat or fish is entirely possible.

Eggs, skyr, Greek yogurt, cottage cheese, quark, tofu, tempeh, seitan, edamame, lentils, beans and other foods can all contribute meaningful amounts of protein to a vegetarian diet.

The key is understanding which foods are genuinely protein-dense and which foods merely contain some protein.

For example, nuts provide protein, but they also contain a large amount of fat and calories. Lentils provide useful protein, but also substantial carbohydrate. Skyr, cottage cheese, seitan and some tofu products can provide considerably more protein relative to calories.

Below are 25 practical vegetarian protein foods, followed by examples of how to combine them into meals.

Protein and calorie values are approximate. They vary by brand, variety, preparation and serving size. Check the nutrition label when precise tracking matters.

25 high-protein vegetarian foods at a glance

The table is not a ranking. Different foods serve different purposes in a balanced vegetarian diet.

What counts as a vegetarian protein source?

A vegetarian diet excludes meat and fish but may include:

• dairy
• eggs
• legumes
• soy foods
• wheat-based proteins
• nuts
• seeds
• grains

Someone following a vegan diet would exclude dairy and eggs as well.

This distinction matters because dairy and eggs make it considerably easier to add concentrated protein without relying entirely on legumes.

If you eat a vegan diet, the plant-based options in this guide still apply, but you will need to exclude the dairy and egg foods.

How much protein do vegetarians need?

Being vegetarian does not automatically create a completely different protein target.

Your practical protein needs still depend on factors such as:

• body weight
• activity
• resistance training
• calorie intake
• goals
• age
• individual circumstances

The amount you need should therefore be considered in the context of your entire diet rather than chosen from a generic vegetarian meal plan.

Use the Mealisa Protein Calculator to estimate a practical daily range.

You can also read How Much Protein Do You Need per kg of Body Weight? for a more detailed explanation.

1. Seitan

Seitan is made primarily from wheat gluten and is one of the most protein-dense plant-based foods.

A 100 g serving often provides approximately 20–25 g of protein.

It works well in:

• stir-fries
• wraps
• sandwiches
• rice bowls
• curries

Its texture makes it useful as a meat alternative.

However, seitan is based on wheat gluten and is not suitable for people who need to avoid gluten.

Protein and sodium can vary considerably between products, so check the label.

2. Tempeh

Tempeh is made from fermented soybeans.

A 100 g serving commonly provides around 18–20 g of protein.

Compared with tofu, tempeh usually has a firmer texture and a more pronounced flavor.

Use it in:

• stir-fries
• sandwiches
• bowls
• curries
• salads

Tempeh also provides fiber because it contains whole soybeans.

3. Firm tofu

Firm tofu is one of the most versatile vegetarian protein foods.

A 150 g serving may provide approximately 18–24 g of protein, depending on the product.

Use tofu in:

• stir-fries
• curries
• bowls
• wraps
• salads
• scrambled tofu

One important point is that tofu products vary significantly.

A dense extra-firm tofu can contain much more protein per 100 g than a softer product with more water.

Check the nutrition label rather than assuming every tofu has the same macros.

4. Edamame

Edamame are immature soybeans and provide both protein and fiber.

A 150 g cooked serving can provide roughly 16–18 g of protein.

They work well:

• as a snack
• in rice bowls
• in salads
• with tofu
• in noodle dishes

Frozen edamame are particularly convenient because they can be stored for long periods and prepared quickly.

5. TVP

Textured vegetable protein, or TVP, is usually made from soy.

A 50 g dry serving can provide roughly 24–27 g of protein, depending on the product.

Once hydrated, TVP can replace or extend ground meat in dishes such as:

• chili
• Bolognese-style sauce
• tacos
• stuffed peppers
• casseroles

It is shelf-stable, inexpensive and highly protein-dense.

This makes TVP particularly useful for budget vegetarian meal planning.

6. Skyr

For vegetarians who eat dairy, skyr is one of the easiest high-protein foods.

A 200 g serving commonly provides around 20–22 g of protein.

It can be eaten:

• plain
• with fruit
• with oats
• as part of breakfast
• as a snack

Plain versions usually allow more control over sweetness and toppings.

7. Low-fat quark

Quark is another highly practical dairy protein source.

A 200 g serving may provide approximately 20–26 g of protein.

It can be used sweet or savory.

Try it with:

• fruit and cinnamon
• berries
• herbs
• cucumber
• potatoes

In countries where quark is inexpensive, it can also be one of the most budget-friendly high-protein foods.

8. Cottage cheese

A 200 g serving of cottage cheese can provide approximately 22–26 g of protein.

It works well with:

• fruit
• cucumber
• tomatoes
• toast
• potatoes
• eggs

Different fat percentages make it easy to choose a product that fits your calorie needs.

9. High-protein Greek yogurt

A 200 g serving of high-protein Greek yogurt may provide roughly 18–20 g of protein.

Not every Greek-style yogurt is particularly high in protein, so check the label.

Use it with:

• fruit
• oats
• berries

or as a base for:

• dips
• dressings
• sauces

10. Eggs

Three large eggs provide roughly 18–21 g of protein.

Eggs are easy to prepare and work in many meals.

Examples include:

• omelets
• scrambled eggs
• boiled eggs
• egg sandwiches
• salads
• breakfast bowls

Whole eggs also contain fat, so adding many more eggs is not always the most calorie-efficient way to increase protein.

That is where egg whites can be useful.

11. Egg whites

Egg whites provide protein with relatively few calories.

Around 200 g can provide roughly 20–22 g of protein.

Instead of making an omelet with five or six whole eggs, you could combine:

• 2 whole eggs
• additional egg whites

This increases protein while keeping the meal more moderate in calories.

12. Lentils

Cooked lentils provide approximately 16–18 g of protein per 200 g, depending on variety and preparation.

They also provide:

• carbohydrate
• fiber
• iron
• folate
• other micronutrients

Lentils work well in:

• soups
• curries
• salads
• bowls
• chili
• pasta sauces

They are useful protein foods, but they are less protein-dense than foods such as seitan, TVP or low-fat dairy.

13. Chickpeas

A 200 g cooked serving of chickpeas provides roughly 16–18 g of protein.

Use them in:

• salads
• curries
• bowls
• soups
• hummus

Chickpeas are nutritious, but they provide substantial carbohydrate alongside protein.

If you need a high-protein meal, combining chickpeas with tofu, eggs or dairy can make the meal more protein-dense.

14. Black beans

A 200 g cooked serving of black beans can provide roughly 16–18 g of protein.

They work particularly well in:

• burrito bowls
• chili
• tacos
• salads
• soups

Combine them with TVP, tofu, eggs or dairy if you want a meal with more total protein.

15. Kidney beans

Kidney beans provide approximately 16–18 g of protein per 200 g cooked.

They are useful in:

• chili
• salads
• rice bowls
• soups

Canned beans make meal preparation faster.

Rinsing canned beans can also remove some of the liquid and sodium from the canning solution.

16. White beans

White beans can provide around 16–18 g of protein per 200 g cooked.

Use them in:

• salads
• soups
• stews
• tomato-based dishes

They pair well with vegetables and strong herbs.

17. Split peas

Cooked split peas provide roughly 16 g of protein per 200 g.

They are particularly useful for:

• thick soups
• stews
• batch cooking

Dried split peas are inexpensive and shelf-stable, making them useful for budget meal planning.

18. Green peas

Green peas contain more protein than many other common vegetables.

A 200 g cooked serving can provide roughly 10–12 g of protein.

That does not make peas a concentrated protein source on their own, but they can meaningfully increase the protein content of a meal.

Frozen peas are inexpensive and convenient.

19. Soy milk

Unsweetened soy milk typically provides more protein than many other plant-based drinks.

A 300 ml serving may provide around 9–11 g of protein.

Use it in:

• oatmeal
• smoothies
• cereal
• coffee
• sauces

Protein varies between brands, so check the label.

20. High-protein soy yogurt

Soy yogurt can be useful for people who avoid dairy.

However, protein content varies dramatically between products.

A 200 g serving of a higher-protein product may provide approximately 10–16 g of protein, while some alternatives provide much less.

Choose based on the nutrition label rather than the appearance of the package.

21. Lentil pasta

Pasta made primarily from lentils can provide substantially more protein than ordinary wheat pasta.

A 75 g dry serving may provide approximately 18–22 g of protein.

Add:

• vegetables
• tomato sauce
• cottage cheese
• tofu
• TVP

to create an even higher-protein meal.

22. Chickpea pasta

Chickpea pasta can provide approximately 15–20 g of protein per 75 g dry serving, depending on the product.

It also provides carbohydrate and fiber.

For a protein-rich meal, combine it with tofu, cottage cheese or a TVP-based sauce.

23. Reduced-fat cheese

Cheese can provide substantial protein.

A 100 g serving of some reduced-fat cheeses can provide around 25–30 g of protein.

However, cheese can also be calorie-dense and high in sodium.

It can contribute useful protein, but it does not need to be the main protein source at every meal.

24. Pumpkin seeds

A 30 g serving of pumpkin seeds provides roughly 9 g of protein.

They are useful as:

• a topping
• an addition to yogurt
• part of a salad
• a snack

However, seeds are calorie-dense because much of their energy comes from fat.

Think of them as a useful protein contributor rather than the most efficient main protein source.

25. Peanuts

A 30 g serving of peanuts provides approximately 7–8 g of protein.

Peanut butter provides a similar type of nutrition.

Peanuts can contribute protein, but they are primarily a calorie-dense source of fat.

If your goal is getting 25–30 g of protein for relatively few calories, foods such as skyr, quark, cottage cheese, tofu, seitan or TVP are generally more efficient.

Best vegetarian protein sources for fewer calories

When calories are limited, protein density becomes more important.

Useful choices include:

• egg whites
• low-fat skyr
• low-fat quark
• low-fat cottage cheese
• high-protein Greek yogurt
• seitan
• some firm tofu products
• TVP

These foods can provide substantial protein without requiring very large portions.

For a broader comparison, see Low-Calorie High-Protein Foods: 30 Foods for More Protein With Fewer Calories.

Cheap vegetarian protein sources

Some of the most useful vegetarian protein foods are also inexpensive.

Depending on local prices, good options can include:

• lentils
• beans
• split peas
• eggs
• quark
• cottage cheese
• large tubs of skyr
• tofu
• TVP
• soy milk

Dried legumes are particularly inexpensive per serving, although they are less protein-dense than TVP or dairy.

TVP can be extremely cost-effective because it is dry, shelf-stable and concentrated.

See Cheap High-Protein Foods: 30 Budget-Friendly Protein Sources for more ways to compare protein cost.

Complete and incomplete protein: does it matter?

Proteins are made from amino acids.

Nine amino acids are considered essential because the body cannot make enough of them on its own and they must come from food.

Animal-derived foods such as eggs and dairy generally provide all essential amino acids in useful proportions.

Soy foods are also high-quality plant protein sources.

Some plant foods contain lower proportions of one or more essential amino acids.

This does not mean you need to carefully combine specific proteins at every meal.

Eating a varied diet with enough total protein across the day can provide complementary amino acids from different foods.

Examples of useful combinations include:

• beans + grains
• lentils + bread
• hummus + bread
• tofu + rice
• beans + tortillas

They do not need to be eaten in precisely matched amounts or at exactly the same meal.

Vegetarian protein for weight loss

A vegetarian diet can be high in protein while still fitting a calorie deficit.

Useful foods include:

• low-fat skyr
• low-fat quark
• cottage cheese
• egg whites
• eggs
• seitan
• tofu
• TVP
• edamame

Legumes can also fit very well, but remember that they provide carbohydrate and calories in addition to protein.

Nuts, seeds, cheese and peanut butter are nutritious but calorie-dense, so they are less efficient if your main goal is maximizing protein while keeping calories low.

For more context, read How Much Protein Should You Eat to Lose Weight?.

Vegetarian protein for muscle building

Vegetarians can build a high-protein diet suitable for resistance training.

Useful foods include:

• skyr
• Greek yogurt
• cottage cheese
• quark
• eggs
• egg whites
• tofu
• tempeh
• seitan
• TVP
• edamame
• lentils
• beans

The most important factors are reaching an appropriate total protein intake, eating enough overall energy and following effective resistance training.

You do not need meat to reach a substantial protein target.

Read How Much Protein Do You Need to Build Muscle? for more detail.

High-protein vegetarian breakfast ideas

Skyr, oats and berries

Combine:

• 250 g skyr
• oats
• berries

This can provide around 25–30 g of protein, depending on portions.

Eggs and cottage cheese

Combine:

• 2 eggs
• 150 g cottage cheese
• vegetables
• toast if desired

This can provide roughly 30 g of protein.

Quark and fruit bowl

Use:

• 250 g quark
• fruit
• cinnamon
• oats if desired

This can provide approximately 25–30 g of protein.

Tofu scramble

Use a generous portion of firm tofu with vegetables.

Add edamame if you need more protein.

For more options, see High-Protein Breakfast: 15 Easy Ideas to Start Your Day.

High-protein vegetarian lunch ideas

Tofu and edamame rice bowl

Combine:

• firm tofu
• edamame
• rice
• vegetables

A suitable portion can provide around 25–35 g of protein.

Cottage cheese baked potato

Use:

• baked potato
• 200–250 g cottage cheese
• vegetables

This can provide approximately 30–35 g of protein.

TVP chili

Prepare with:

• TVP
• beans
• tomatoes
• peppers
• onions

A substantial portion can easily become a protein-rich vegetarian lunch.

Egg and lentil salad

Combine:

• eggs
• cooked lentils
• vegetables
• yogurt-based dressing

For more lunch ideas, see High-Protein Lunch: 20 Easy Ideas for a Protein-Rich Meal.

High-protein vegetarian dinner ideas

Tempeh stir-fry

Combine tempeh with vegetables and rice.

Tofu curry with edamame

Use firm tofu, edamame, vegetables and curry sauce.

Lentil pasta with TVP tomato sauce

This combines two concentrated plant protein sources.

Eggs, cottage cheese and potatoes

A simple meal using inexpensive vegetarian staples.

Seitan rice bowl

Combine seitan, rice and vegetables with a simple sauce.

For more dinner inspiration, see High-Protein Dinner: 20 Easy Ideas for a Protein-Rich Meal.

High-protein vegetarian snacks

Easy options include:

• skyr
• Greek yogurt
• cottage cheese
• quark
• boiled eggs
• edamame
• tofu bites
• soy yogurt
• protein shake if desired

You do not need a snack if your meals already provide enough protein.

See High-Protein Snacks: 20 Easy Ideas to Keep You Satisfied.

Example vegetarian day with about 120 g of protein

Here is one possible structure:

This is only an example.

Someone with a lower protein target could reduce portions or remove the snack.

Someone with a higher target could increase the main protein portions.

Example vegetarian day without dairy

A dairy-free vegetarian day could use:

If eggs are also excluded, the diet is effectively vegan and the remaining meals can be built from plant proteins.

How to add more protein to vegetarian meals

You do not always need a completely new recipe.

Oatmeal

Add:

• skyr
• Greek yogurt
• quark
• soy milk
• protein powder if desired

Pasta

Use:

• lentil pasta
• chickpea pasta
• TVP sauce
• cottage cheese
• tofu

Salad

Add:

• eggs
• cottage cheese
• tofu
• tempeh
• edamame
• beans

Curry

Add:

• tofu
• tempeh
• lentils
• edamame

Rice bowl

Add:

• tofu
• tempeh
• seitan
• edamame

Baked potato

Top with:

• cottage cheese
• quark
• beans
• eggs

Small changes can add a substantial amount of protein.

Do vegetarians need protein powder?

No.

A vegetarian diet can provide plenty of protein from ordinary foods.

Protein powder may be convenient if:

• you have a high protein target
• you have little time to prepare food
• you need a portable option
• your normal meals leave a consistent protein gap

But it is optional.

If food alone allows you to reach your target comfortably, there is no requirement to use supplements.

Are beans enough for a high-protein diet?

Beans are useful protein foods, but relying on them as your only concentrated protein source can make higher protein targets more difficult.

For example, a large serving of beans provides meaningful protein but also substantial carbohydrate and total food volume.

Combining beans with more concentrated foods can make meals easier to structure.

Examples:

• beans + TVP
• beans + tofu
• beans + eggs
• beans + cottage cheese
• beans + seitan

Are nuts a good vegetarian protein source?

Nuts contain protein, but they are not especially protein-dense relative to calories.

They are useful for:

• healthy fats
• minerals
• texture
• additional calories
• some extra protein

They are less useful as the primary protein source when you are trying to obtain 25–30 g of protein without many calories.

Is cheese a good vegetarian protein source?

Cheese can provide substantial protein.

However, many cheeses are also high in fat and calories.

It can be part of a protein-rich vegetarian diet, but foods such as low-fat cottage cheese, skyr or quark may provide more protein relative to calories.

Is tofu a complete protein?

Soy protein provides all nine essential amino acids.

That makes tofu, tempeh, edamame and other soy foods particularly useful plant-based protein sources.

You still benefit from eating a varied diet rather than relying on one food for all of your nutrition.

Can you get enough protein without meat?

Yes.

A day containing foods such as:

• skyr or soy foods
• eggs
• cottage cheese
• tofu
• tempeh
• seitan
• TVP
• lentils
• beans
• edamame

can provide substantial amounts of protein.

The challenge is usually not whether vegetarian protein exists, but choosing enough protein-dense foods consistently.

Common vegetarian protein mistakes

1. Assuming every plant food is high in protein

Vegetables and grains can contribute protein, but many are not concentrated protein sources.

2. Treating nuts as the main protein source

Nuts contain useful protein but are calorie-dense.

3. Eating only small servings of legumes

A few spoonfuls of chickpeas may add only a modest amount of protein.

4. Ignoring labels on tofu and soy yogurt

Protein content can vary dramatically.

5. Depending entirely on cheese

Cheese provides protein but can also add substantial calories and saturated fat.

6. Forgetting the daily total

A meal containing some protein does not necessarily mean your full day contains enough.

7. Making vegetarian meals unnecessarily complicated

Simple combinations often work well.

Examples include:

• eggs + cottage cheese
• tofu + edamame
• TVP + beans
• skyr + oats
• seitan + rice

Frequently asked questions

What vegetarian food has the most protein?

Protein density depends on the exact product and serving.

Seitan, TVP, tempeh, firm tofu, low-fat dairy and egg whites are among the more concentrated vegetarian protein options.

How can a vegetarian get 100 g of protein per day?

One possible structure is:

• breakfast: 25 g
• lunch: 30 g
• snack: 20 g
• dinner: 25 g

Foods such as skyr, cottage cheese, tofu, TVP, eggs and edamame can make this relatively straightforward.

How can a vegetarian get 120 g of protein per day?

For example:

• breakfast: skyr and oats — ~30 g
• lunch: tofu and edamame bowl — ~30 g
• snack: cottage cheese — ~25 g
• dinner: TVP and bean chili — ~35 g

That provides roughly 120 g.

What vegetarian foods are high in protein and low in calories?

Useful options include egg whites, low-fat skyr, low-fat quark, low-fat cottage cheese, some high-protein Greek yogurts, seitan and some firm tofu products.

What are cheap vegetarian protein foods?

Lentils, beans, split peas, eggs, quark, cottage cheese, tofu and TVP can be economical depending on local prices.

Can vegetarians build muscle without meat?

Yes.

Muscle growth depends on appropriate resistance training, sufficient total protein, adequate energy intake and recovery. Meat is not required.

Do vegetarians need to combine proteins at every meal?

No.

A varied diet eaten across the day can provide complementary amino acids. You do not need to deliberately pair specific plant proteins at every meal.

Are eggs considered vegetarian?

Many common forms of vegetarian diet include eggs, although individual definitions and personal choices differ.

Is Greek yogurt vegetarian?

Plain Greek yogurt is commonly included in lacto-vegetarian diets, but individual products can contain additives that some vegetarians choose to avoid. Check the ingredient list when this matters to you.

Bottom line

A high-protein vegetarian diet can be built from ordinary foods.

Some of the most useful options include:

• seitan
• tempeh
• tofu
• edamame
• TVP
• skyr
• quark
• cottage cheese
• Greek yogurt
• eggs
• egg whites
• lentils
• beans

Instead of asking whether a food contains any protein, consider how much protein it provides in the portion you actually eat and how that portion fits your total calories and daily target.

Use the Mealisa Protein Calculator to estimate your daily needs.

For a broader list that also includes meat and fish, see High-Protein Foods: 30 Foods to Help You Eat More Protein.

For complete meal ideas, see the 7-Day High-Protein Meal Plan.

Nutrition values are approximate and vary by product, serving size and preparation. This article provides general nutrition information for healthy adults and is not individualized medical or dietetic advice.