Vegetarian Protein Sources

Vegetarian protein sources are plentiful. Getting enough is a valid concern, but don't worry about it too much. There are plenty of ways to get enough while following a vegetarian diet.

vegetarian protein sources

Vegetables and Grains

Whole grains, fruits, and vegetables are often overlooked as vegetarian protein sources.

Dark, leafy green vegetables not only provide protein, but also have iron and other important vegetarian vitamins and minerals.

Brown rice, oatmeal, and wheat bread are also packed with nutritional value and will keep you full for longer periods of time than fruits or vegetables alone.

Fruits, like avocados, have protein and are packed with vitamins and minerals that are necessary for good health.

Meat Substitutes

There are many vegetarian protein sources around. Tofu and other meat substitutes, such as frozen veggie burgers, is probably the most obvious one.

These meat substitutions often have almost as much protein as the real thing with fewer calories, less fat, and lower cholesterol. Use your favorite sauces and seasonings with meat substitutes to improve the flavor.

Dairy Products and Eggs

Milk, cheese, and yogurt all contain protein, although they are better known for calcium and vitamin D.

Eggs are also an excellent source of protein. If you don't consume eggs, try egg substitutes instead.

However, dairy products and eggs tend to be higher in fat and calories than other vegetarian protein sources.

Non-dairy substitutes for milk, cheese, and yogurt are also good sources of protein.

These options include soy milk, soy-based yogurt, rice milk, and vegan cheeses.


Beans are rich in protein and other nutrients, which are often low-fat and low-calorie options.

Generally, darker beans are more nutritious than lighter colored beans. However, all are of them are a nutritious source of protein for vegetarians.

Not a fan of beans? Try hummus, a dip made from chickpeas. It is often seasoned with garlic and is available in many flavors. It tastes great on chips, pita bread, and on sandwiches.


Nuts are also packed with protein, but they are also high in calories and fat.

For example, just 1/4 cup of almonds has roughly 200 calories. Eat these in moderation.

Additional Advice

Follow a vegetarian diet plan that includes a wide variety of foods. Combine them to make delicious, healthy meals.

For example, add beans and tofu to a bowl of brown rice with teriyaki sauce. Not only it make your bowl of rice more interesting, it will make it more nutritious as well.

For more guidelines about vegetarian protein sources , check this out.

This advice is not meant to replace the guidance of a nutritionist, doctor, or dietitian. It is always a good idea to meet with one of these professionals before beginning a vegetarian diet plan.

It is advisable to meet with them periodically after you become vegetarian to ensure that you are eating properly. In addition,they can provide valuable advice that you may not have thought of on your own.

More Information About Vegetarian Protein

Types of Vegetarians

How to Become Vegetarian

High Protein Vegetarian Diet

Return to Vegetarian Recipes