Even a hardcore carnivore can benefit from a meatless meal from time to time. it’s all about balance. Eating vegetarian for a day or two every week can be a great rest for your body. But that doesn’t mean going without protein.
So I put together a list of 9 amazing vegetarian protein sources. These vegetarian proteins can help you eat for a meal, a day, or even a whole lifetime without meat. So, if you’re not used to eating meatless meals, pick one of these proteins, set a date, and give it a try!
But one thing to keep in mind before we get started. Most vegetarian protein sources don’t have all the amino acids (forms of protein) found in meat. So, when eating vegetarian, it’s good to vary your protein sources. That way you get all the amino acids you need!
Lentils
This little legumes can pack a real protein punch. They have about 18 grams of protein per cup. And they can be used in all sorts of stews and curries. Plus they’re relatively inexpensive. So they can be a great way to get some protein at a low price point.
Quinoa
This is one of the few grains that can actually be a good source of protein. Plus, it’s lower-glycemic (less disruptive to blood sugar) than many other grains. Quinoa doesn’t have as much protein as something like lentils. Only 8 grams per cup. But it has a more complete amino acid profile than most meatless sources. So it’s practically a complete protein. Kind of like meat!
Garbanzo Beans
Here’s another versatile legume that can be a great source of protein. A cup of garbanzos will get you about 15 grams of protein. Plus, they’re really versatile. Blend them into hummus. Or add them into a curry. Or you can even use them to make falafel! Lots of choices here!
Eggs
The egg, while not a vegan source of protein, can be a good source of vegetarian protein. As long as you don’t overdo it. You can choose just the egg white if you’re worried about cholesterol. Or choose to eat the yolk since the yolk is a good source of healthy fats, vitamins and minerals. Egg protein tends to vary based on the size of the egg. But one egg will get you about 6 grams of complete protein.
Spirulina
Spirulina is an algae and it’s packed full of nutrition. It’s a good source of many vitamins and minerals. Plus, it’s kind of a Superfood. It helps balance the body from potentially lowering cholesterol to reducing blood pressure. 1 tablespoon has about 4 grams of protein. I love mixing this one in with a smoothie!
Nut Butter
Nut butters, like almond and cashew, can be good sources of additional protein. They aren’t super high in protein. More like 4 grams of protein or so for a tablespoon. But they can be mixed with other vegetarian proteins to boost overall protein intake. Plus they’re yummy and stocked full of healthy fats. Just don’t overdo them because a little is really all you need for the health benefits.
Hemp Seeds
These are another good one that will help supplement your protein. Hemp has about 3-4 grams of protein per tablespoon. But again, mix it with other good proteins and you’ve got a win. They’re also a good source of healthy fats. So, it’s a good idea to give this meatless source of protein a try.
Teff
This isn’t a grain that’s used as abundantly in the U.S. (think Ethiopia). But if you’ve never tried it, give it a chance. It’s got about 10 grams of protein in a cup. Plus it’s a good source of other vitamins and minerals. My favorite way to eat teff is as a breakfast cereal in place of oatmeal. Throw in some fruit and it’s really good and nutritious. And it has a good amino acid profile too! Pretty much a complete protein!
Seitan
This one is good if you’re really seeking a meat texture. For fake meat, this is better than processed soy (which I personally don’t recommend.) It has about 21 grams of protein in a 3 ounce serving. But with seitan, make sure to keep it in moderation. It’s made out of wheat gluten, so it can be allergy promoting if over-consumed. Plus, it’s not super high in other nutrients. And since it’s processed, it can be high in sodium. But it’s a good alternative for those craving their meat fix.
A Note about Soy
I didn’t include soy on my list because of its controversial nature. Some studies show it to be protective against breast cancer. Others show it to be cancer promoting. Talk about confusing. Plus much of U.S. soy is genetically modified, creating vague health risks.
Here’s the bottom line. I eat soy from time to time. I eat it fermented, such as in tempeh,. Personally, I recommend always choosing organic, fermented soy. And definitely stay away from processed soy like soy burgers and fake meat. Those are so hard on the body and hormone disruptive.
So Meatless Monday? Not ready for that? What about Meatless Monday dinner? With so many great vegetarian protein options, a vegetarian meal here and there will be a breeze!
Such great info. Protein is so important to the diet.
I love garbanzo beans! They go with so much and can make a big assortment of things, super tasty and a healthy choice!
These all sound like great options. I’m glad to not see soy on your list. My daughter is allergic to it, and when she declared she wanted to become a vegan (she’s 12, it was very short lived; a week), she found it so hard to find options that weren’t filled with soy.
I love adding eggs to my dishes for some added protein, same goes with nuts in my salads. I must say that I’ve never tried spirulina before. I’ll have to look into it.
I do lentils occasionally but not as often as I use to. I haven’t heard of Spirulina, Teff, or Seitan, so I’ll be looking for those options at my local grocer. I find your thoughts on Soy most interesting as I have always struggled with digesting it and never really thought about the whys.
So many great things on this list for alternatives. I know what you mean about soy. Just wish someone could figure it out.
These all sound like awesome ideas! I love lentils, and all the protein it has. It wouldn’t be bad to go a day or two being a vegetarian with these great options!
I definitely want to get to the stage where I can do Meatless Monday every week, and just cut out more and more meat from my diet in general, so this post is already giving me ideas for meatless meals!
I really struggle getting protein
In when it isn’t straight meat. I do better with eggs but not much.
What a great list! I lived on garbanzo beans and seitan when I was exercising a lot and eating really clean for my wedding. Vegan breastfeeding mama here and I need my protein! lol
seitan is one thing i dont incorporate but love all of the above, esp chickpeas.
How often I’ve heard how do you get enough protein if you don’t eat meat. As you shared it’s a lot easier than people think. Is teff gluten free? I need to look into that.
This came at the perfect time! I have been working at eating less meat but I get so tired of just black beans, and my husband won’t eat them lol.
We always try to have one meatless meal a week with increased vegetables. What a great list of other ways to get protein!
Seitan is my favorite! I love garbanzo beans. My favorite way to eat them is in salads. 🙂
Now I’m craving some chickpea salad. I love using it in place of tuna. I’m also a big fan of seitan, you can really get it to taste like your favorite meats so you don’t miss out on that rich flavor.
One of the simplest, cheapest, and vegan-est meals in existence is also one of the best sources of protein around.
We’ve never tried Spirulina but it sounds amazing! Packed full of benefits, I’d love to get this on our grocery list. We are not vegetarian but meatless options for protein are always welcomed.
This list works for me–as I still fundamentally eat a vegetarian diet while tossing in a few fish things here and there. I just made a chick pea stew that was out of this world. Lots of good stuff in it!