High-Protein Vegetarian Foods

Greek yogurt

Greek yogurt is great in smoothies, parfaits, tacos, and dips. It contains calcium and probiotics. Avoid sugar by choosing plain yogurt.


Protein-packed lentils are small. Lentils include 8 grams of fiber and vegan protein every half-cup. Fiber is heart-healthy, filling, and weight-controlling.

Chia Seed

Chia seeds are nutritious like hemp. Omega-3s, protein, and fiber. Chia seeds may be used in smoothies, toast jam, and baking.


Quinoa is one of the few plant proteins with all nine necessary amino acids. Quinoa includes 5 grams of fiber per cup cooked.

Cottage Cheese

Cottage cheese is back (and healthy). If you're watching your sodium, cottage cheese has more than Greek yogurt. Use it with fruit or as a savory dip.


Hemp Seed

Hemp seeds include omega-3 fatty acids and protein. They taste great on cereal, smoothies, and smoothie bowls.


Beans, like lentils, provide fiber, a substance most of us lack. They offer cheap, quick protein to dips, tacos, salads, and soups. Beans contain plant-based iron.


Edamame are green soybeans. They're on most sushi menus and in grocery store freezers. Shelled or unshelled. They make salads, stir fries, and grain bowls crunchy without tofu.

Green peas

Peas contain protein, against popular belief. Green peas are substantial and tasty—try them in soups, salads, and side dishes.

Peanut butter

Peanut butter and peanuts provide protein, fat, and fiber. It keeps you full. Use peanut butter on toast, in smoothies, or as a savory sauce.

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