20 high protein vegetarian foods

Foods rich in protein are essential for keeping our bodies healthy. There is such a wide variety of these foods that it is easy to incorporate them into a vegan diet!

20 high protein vegetarian foods
High protein vegetarian foods

Hemp seeds

It only takes 30 grams of hemp seeds, or two or three tablespoons, to get 11 grams of protein. They are also a good source of essential fatty acids (omega-6 and omega-3), so add them to your smoothies or sprinkle them on your cereal!


Wheat-free and high in protein, with 14 grams of protein per 100-gram serving and a subtle nutty taste, this grain is packed with benefits and goes perfectly with any meal.


Lentils are very high in protein, at almost 18 grams per cup! They can be used to make soups or salads.


Versatile, a good source of protein, and contains all eight essential amino acids; what more? Tofu tastes neutral so the tender varieties are great for desserts or smoothies, while the firmer varieties are great for grilling or for stir-frying.

Nuts and nut butter

Almonds, pistachios, and cashews are all great sources of protein. With eight grams of protein for two tablespoons of organic peanut butter, you can expect a delicious protein-packed breakfast, snack, or smoothie.


Spinach can be eaten raw, in smoothies or in delicious salads. Half a cup of spinach, for example, contains three grams of protein. Eat your vegetables!

Soy milk

Soymilk is a vegan option that is a great substitute for dairy products and allows you to add protein to your diet. Add it to your coffee to make a latte, to your cereal, in smoothies, in your pastries, or in your recipes for tasty and creamy dishes.


Tempeh is made from soybeans and every 100-gram slice gives you 18.2g of protein! With its nutty flavor, it can be used in chili or in sandwiches, and it's perfect for stir-fries.


Beans are high in fiber and their protein content is impressive. A cup of lupine, for example, contains 25.8g of protein! Add them to stews or use other varieties to create a delicious salad.

Half a cup of oatmeal contains about 6.75g of protein. Plus, oats are easy to use in baking, such as oatmeal cookies.


There is 14.5g of protein per cup of chickpeas! Dip your raw vegetables in hummus or enjoy your falafels. You can also add chickpeas to soups, stews, and salads and you can grill them for a nutritious snack. Did you know that you can whip the liquid in a can of chickpeas (aquafaba) and make vegan meringue out of it?

Pumpkin and squash seeds

Pumpkin seeds are high in protein. Grill them with spices or add them to pastries; with 29.8g of protein per 100-gram serving, you can't go wrong!

Amaranth seeds

Equally interesting are the amaranth seeds, with 26 grams of protein per cup. Make stir-fries or soups with these.

Chia seeds

Since just one ounce (28 grams) gives 4.4g of protein, these seeds truly are a superfood! Remember, they're also packed with fiber, vitamins, minerals, and omega-3s! This smoothie bowl has never tasted so appetizing!

The seitan

Seitan, also known as wheat meat, is high in protein with 18 grams per three-ounce (85 gram) serving! It's perfect for stir-fries and chicken-style dishes, for example, since it absorbs the flavor of your seasonings.

The teff

This gluten-free grain from Ethiopia is growing in popularity. It is delicious in pancakes or cereals. This ancient grain "contains almost more calcium and vitamin C than any other grain," according to the New York Times, and is "high in protein and iron. "


With 18.46g of protein per cup, edamame can be served on its own as a snack or in soups.

Cruciferous vegetables - (broccoli, cauliflower, Brussels sprouts, etc.)

With such a wide variety of cruciferous vegetables, your meals can be interesting and satisfying. Broccoli, Brussels sprouts, and cauliflower are all protein-packed options.

The peas

These sweet-tasting little green pearls are a good source of protein, at 7 grams per cup. Eat them as a snack, in soup, or in a spring salad. Freeze them at the peak of the season and cook them all winter long.

Nutritional yeast

This ingredient tastes like nuts and cheese, making it a good substitute for Parmesan on a vegan diet. Nutritional yeast can simply be sprinkled on popcorn for a touch of whimsy or on roasted vegetables. One serving can contain three grams of protein, depending on the brand.

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