I’m A Vegetarian: Here Are 23 High-Protein Foods That Are Always In My Cart

Being a vegetarian doesn’t mean you have to miss out on protein. In fact, there are plenty of options that can help you meet your nutritional needs without any meat. Here, I share my top 23 high-protein foods that I always keep stocked in my cart. Each one adds variety and taste to my meals while ensuring I keep my protein intake up. Whether you’re a seasoned vegetarian or just starting out, these foods are sure to become staples in your pantry.

1. Chickpeas

Chickpeas, also known as garbanzo beans, are a versatile and nutritious staple in vegetarian diets. Packed with protein, they offer around 15 grams per cup. Chickpeas are not only high in protein but also rich in fiber, making them excellent for digestion. They can be added to salads, soups, or transformed into delicious hummus. The nutty flavor complements a variety of dishes, and they are an excellent source of vitamins and minerals. Whether canned or dried, chickpeas are easy to prepare and are a must-have in any vegetarian kitchen.

2. Quinoa

Quinoa is a complete protein, providing all nine essential amino acids. It contains about 8 grams of protein per cup, making it a fantastic meat-free option. With its fluffy texture and nutty taste, quinoa is incredibly versatile. It’s perfect as a base for salads, a side dish, or even as a breakfast porridge. Quinoa is gluten-free and high in fiber, iron, and magnesium. It’s simple to cook and can be prepared in advance for meal prepping. A nutritious powerhouse, quinoa is an essential grain for any vegetarian pantry.

3. Lentils

Lentils are a nutritional powerhouse, offering 18 grams of protein per cup. They are low in calories, rich in iron, and provide a good source of fiber, which aids in digestion and keeps you feeling full longer. Lentils come in various colors, each with a unique taste and texture, from earthy brown to delicate red. They cook quickly and can be used in soups, stews, or salads. Easy to store and affordable, lentils are a versatile and valuable addition to a vegetarian diet.

4. Tofu

Tofu, also known as bean curd, is made from soybeans and packs about 10 grams of protein per half-cup serving. It’s a versatile ingredient that absorbs the flavors of the dishes it’s cooked in, making it perfect for stir-fries, curries, and more. Tofu is low in calories but rich in calcium and iron. Available in various textures, from silken to extra firm, it suits different culinary needs. Whether grilled, baked, or blended into smoothies, tofu is a staple in vegetarian cooking.

5. Edamame

Edamame, young soybeans, offer a wholesome and satisfying protein source. With about 17 grams of protein per cup, edamame is an excellent snack or addition to meals. These tender little beans are rich in essential nutrients like folate, vitamin K, and magnesium. Steamed or boiled, they can be enjoyed on their own, tossed into salads, or mixed into stir-fries. Their slightly sweet taste and firm texture make them a favorite among vegetarians seeking a protein boost.

6. Greek Yogurt

Greek yogurt is not just a tasty snack; it’s a protein powerhouse, with around 20 grams per cup. It’s thicker and creamier than regular yogurt, making it a satisfying option. Greek yogurt is rich in probiotics, which support gut health, and calcium, vital for strong bones. Enjoy it plain, mixed with fruits, or as a base for smoothies and salad dressings. The tangy flavor pairs well with sweet and savory dishes alike, making it a versatile choice for vegetarians looking to up their protein intake.

7. Nutritional Yeast

Nutritional yeast is a deactivated yeast often used as a cheese substitute, offering 8 grams of protein per two tablespoons. With its nutty, cheesy flavor, it’s a favorite among vegetarians and vegans. It’s fortified with vitamins, particularly B12, making it a valuable addition to a vegetarian diet. Sprinkle it on popcorn, pasta, or salads to add a nutritional punch. This versatile ingredient can enhance many dishes while providing essential nutrients and protein. It’s a pantry staple for those seeking a savory, protein-rich boost.

8. Chia Seeds

Chia seeds may be small, but they are packed with protein and essential nutrients. With about 5 grams of protein per ounce, these seeds are a versatile addition to any diet. They are rich in omega-3 fatty acids, fiber, and antioxidants. When soaked in liquid, chia seeds form a gel-like consistency, perfect for puddings or as an egg replacement in baking. Sprinkle them over yogurt, salads, or blend them into smoothies for a nutritious boost. These tiny seeds are a convenient way to enhance your protein intake.

9. Seitan

Seitan, often called wheat meat, is a protein-rich food made from gluten, the main protein in wheat. It offers about 25 grams of protein per 3.5 ounces, making it one of the most protein-dense plant foods available. Seitan’s chewy texture and savory flavor make it an excellent meat substitute in stir-fries, sandwiches, or grilled dishes. It’s essential for those following a meat-free lifestyle due to its high protein content and versatility. Easy to prepare and seasoned to taste, seitan is a satisfying addition to any vegetarian menu.

10. Black Beans

Black beans are a staple in many vegetarian dishes, providing 15 grams of protein per cup. They are rich in fiber, iron, and antioxidants, making them a nutritious choice. Black beans have a dense texture and earthy flavor, perfect for soups, stews, or as a base for burgers. They pair well with rice, vegetables, and spices, offering endless culinary possibilities. Easy to cook and highly versatile, black beans are an essential part of a protein-rich vegetarian diet.

11. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are small but mighty when it comes to protein content, offering about 7 grams per ounce. They are rich in magnesium, zinc, and healthy fats. These seeds are perfect for snacking or adding to salads, oatmeal, or baked goods. Their crunchy texture and nutty flavor make them a delightful addition to many dishes. Whether roasted or raw, pumpkin seeds are a convenient and tasty way to boost your protein intake as a vegetarian.

12. Almonds

Almonds are a delicious and nutritious snack, boasting about 6 grams of protein per ounce. They are packed with healthy fats, fiber, vitamin E, and magnesium. Almonds are versatile and can be enjoyed raw, roasted, or as almond butter. They add a satisfying crunch to salads, yogurts, or baked goods. Their rich, nutty flavor makes them a popular choice for vegetarians seeking to increase their protein intake. Convenient and portable, almonds are an ideal snack for busy days.

13. Peanut Butter

Peanut butter is a beloved favorite, offering about 8 grams of protein per two tablespoons. It’s not only rich in protein but also provides healthy fats, making it a satisfying and energy-boosting snack. Spread it on toast, add it to smoothies, or enjoy with apple slices for a quick protein fix. Its creamy texture and nutty flavor are enjoyed by many. Whether creamy or crunchy, peanut butter is a pantry staple for vegetarians seeking a delicious and convenient protein source.

14. Hemp Seeds

Hemp seeds are a fantastic source of protein, offering about 9 grams per ounce. They contain all nine essential amino acids, making them a complete protein. These small seeds are also rich in omega-3 and omega-6 fatty acids, promoting heart health. Sprinkle them on salads, yogurt, or blend into smoothies for a nutritious boost. Their light, nutty flavor complements many dishes, providing a simple way to enhance your protein intake. Hemp seeds are a valuable addition to any vegetarian diet.

15. Cottage Cheese

Cottage cheese is a protein-rich dairy option, with about 28 grams per cup. It’s low in fat and calories, making it an excellent choice for those watching their weight. The creamy texture and mild flavor pair well with fruits, vegetables, or as a spread on toast. It’s versatile enough to be used in both sweet and savory dishes. Cottage cheese is a quick and easy way to add a protein punch to your meals, perfect for busy vegetarians.

16. Tempeh

Tempeh is a fermented soybean product, packing about 19 grams of protein per 3.5 ounces. Its firm texture and nutty flavor make it a popular meat substitute in vegetarian dishes. Tempeh is rich in probiotics, promoting gut health, and is a good source of vitamins and minerals. It can be sliced, marinated, grilled, or crumbled into salads and stir-fries. Versatile and nutrient-dense, tempeh is an excellent addition to any vegetarian diet, providing essential protein and variety.

17. Spirulina

Spirulina is a blue-green algae and a superfood, offering about 8 grams of protein per two tablespoons. It’s packed with nutrients, including B vitamins, iron, and antioxidants. The slightly earthy flavor can be mixed into smoothies, juices, or sprinkled over salads for a nutritional boost. Spirulina is praised for its high protein content and numerous health benefits. It’s a unique ingredient that supports a well-rounded vegetarian diet, providing essential nutrients and a vibrant green color to dishes.

18. Sunflower Seeds

Sunflower seeds are small yet mighty, providing about 6 grams of protein per ounce. They are a good source of healthy fats, vitamin E, and selenium. These seeds can be enjoyed raw, roasted, or added to salads, granola, or baked goods. Their crunchy texture and nutty taste make them a delightful snack or topping. Sunflower seeds are a convenient way to boost your protein intake, offering versatility and nutrition in every handful.

19. Peas

Peas are a humble yet nutritious vegetable, offering about 8 grams of protein per cup. They are rich in fiber, vitamins, and minerals, supporting overall health and wellness. Fresh or frozen, peas can be added to soups, stews, or salads for a protein boost. Their sweet flavor and vibrant color enhance any dish, making them a favorite among vegetarians. Easy to prepare and widely available, peas are a simple and effective way to increase protein intake.

20. Amaranth

Amaranth is an ancient grain, rich in protein and nutrients, offering about 9 grams per cup. It’s gluten-free and packed with fiber, iron, and magnesium. The slightly nutty flavor and chewy texture make it a versatile addition to meals. Use amaranth as a base for porridge, a side dish, or in baked goods. This nutrient-dense grain is a valuable addition to a vegetarian diet, providing essential protein and variety to your meals.

21. Buckwheat

Buckwheat is a gluten-free grain, offering about 6 grams of protein per cup. It’s a complete protein, containing all essential amino acids. Rich in fiber, magnesium, and antioxidants, buckwheat supports heart health and digestion. Its nutty flavor and firm texture make it perfect for salads, porridges, or pancakes. Easy to prepare and versatile, buckwheat is a nutritious choice for vegetarians seeking to enhance their protein intake and enjoy diverse meals.

22. Hazelnuts

Hazelnuts are a delicious and nutritious nut, offering about 4 grams of protein per ounce. They are rich in healthy fats, vitamin E, and magnesium. Hazelnuts can be enjoyed raw, roasted, or as a creamy spread. Their rich, sweet flavor makes them a delightful addition to both sweet and savory dishes. Whether added to salads, baked goods, or simply as a snack, hazelnuts are a tasty way to boost your protein intake and enjoy a nutrient-rich diet.

23. Cashews

Cashews are a creamy and versatile nut, offering about 5 grams of protein per ounce. They are rich in healthy fats, vitamins, and minerals, supporting overall health. Enjoy cashews raw, roasted, or blended into creamy sauces and spreads. Their mild, buttery flavor complements various dishes, from stir-fries to desserts. Cashews are a delicious and convenient way to add protein to your diet, making them a staple for vegetarians seeking nutritious and tasty options.