Vegetarian Protein Sources

Vegetarian Protein Sources That You Should Consume

When people switch from non-vegetarian to vegetarian diet, they often suffer from protein and other nutritional deficiencies. These deficiencies are the result of an imbalanced diet. A food that contains a wide array of vegetables, lentils, beans, leafy greens, etc. adequately supplies the necessary amount of proteins. Here are a few vegetarian protein sources that you should consume to ensure proper diet.

Greek Yogurt

Greek yoghurt provides 23 grams of proteins per cup. It can be layered with granola or fruits and can be added to drinks like smoothies. It makes an excellent alternative for sour cream with tacos and dips. Yoghurt is also rich in calcium and probiotics, that keep our gut healthy.


Lentils deliver 9 grams of protein per ½ cup. They also provide 16 grams of fibre per cooked cup, which is good for the heart. It also assists in keeping your weight in check.

Chia Seeds

Chia seeds are powerhouses of nutrients. They supply 3 grams of protein per tablespoon along with fibre and omega-3s. You can make chia-seed jam for toasts or add them to smoothies.

Vegetarian Protein Sources That You Should Consume
Vegetarian Protein Sources That You Should Consume


Quinoa provides 8 grams of protein per cooked cup.  It is the only plant-based ingredient that supplies all nine amino acids, and this makes it unique. Besides, it also contains nutrients and minerals like phosphorous, manganese, zinc, iron, magnesium, fibre, folate, thiamine, and fibre.

Cottage Cheese

Cottage cheese serves 14 grams of protein per half cup. The only downside being high levels of sodium when compared to yoghurt, cottage cheese makes for great dips.

Hemp Seeds

Hemp seeds serve 4 grams of protein per tablespoon. Besides, they are also a rich source of omega-3 fatty acids. Oatmeals and smoothies sprinkled with hemp seeds make for easy consumption of protein.


Beans like kidney beans, black beans, chickpeas etc. provide around 16 grams of proteins per cooked cup. They are also rich in fibres and inexpensive compared to others. They can go well with salads, tacos, and soups.


Shelled edamame supply 5 grams of protein per ¼ cup. They are easily found in the freezer section of supermarkets and grocery stores. You can purchase them in shelled or shell form. Buy shelled edamame and thaw. Then use in salads, grain bowls, stir-fries, etc.

Vegetarian Protein Sources That You Should Consume
Vegetarian Protein Sources That You Should Consume

Green Peas

For 1 cup they provide 8 grams of protein. Most people tend to drop them from the list of vegan protein sources. Green peas can go well with soups and salads and can make for a great side dish.

Peanut Butter

Two tablespoons of peanut butter contain 7-grams of protein. Peanuts and peanut butter are also rich in fibre and fat. You can make flavorful peanut butter sauce, add it to toasts or blend in your smoothies.


Per ounce of almonds contains 6-grams of protein. Just like peanuts, almonds contain fats and fibers. They make a tasty snack or can go well with toast in the form of almond butter. You can also garnish your smoothies and salads with them as an additional source of protein.

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