More people choose vegetarian and vegan diets for health, environmental, or ethical reasons. A common worry is whether these diets provide enough protein, which is important for strong muscles, healthy skin, and fullness. 

The good news is that many plant-based foods are packed with protein. From beans and lentils to nuts and seeds, there are plenty of tasty and easy options to meet your daily needs. Whether you are going fully vegan or vegetarian or just eating less meat, adding these foods to your meals can help you stay healthy and satisfied.

Stay in touch with us to read about the best vegetarian protein sources!

Knowing Your Protein Requirements

Protein is important for keeping your body healthy. It builds and fixes tissues, makes enzymes and hormones, and supports daily functions. Your body's protein needs will differ based on age, activity level, and health, but most adult’s body weight has about 0.8 grams of protein per kilogram. 

Animal protein consists of all the essential amino acids your body needs, while many plant proteins don’t. You need various protein foods daily to get all the amino acids. So you can stay healthy and fulfill your body’s needs. wellhealthorganic.com vegetarian protein sources

1. Seitan

Wheat gluten, also known as seitan, packs 21 grams of protein per 3-ounce serving. It is a high-protein powerhouse that is chewy in texture and can soak up the flavours well. You can take it for stir-fries, curries, and skewers. Vegans choose this high-protein option due to its ability to mimic the textural appeasement of meat.

2. Spirulina

A tablespoon of spirulina (blue-green algae) consists of 4 grams of protein, iron, B vitamins, and antioxidants. It has an earthy flavour that can be blended into smoothies, juices, or salad dressing. 

This superfood is a fantastic way to increase your daily protein intake without even trying. So, this nutrient-dense superfood is a simple way to increase your daily protein intake.

3. Tofu and Tempeh

Tofu and tempeh both contain 12–20g of plant protein per 100g serving. These two come from soybeans, a whole source of protein, meaning your body receives all of the essential amino acids it needs. 

They are also an excellent source of folate, vitamin K, and fibre, which you digest and will help you achieve regularity. Tempeh also contains probiotics, B vitamins, and minerals such as phosphorus and magnesium.

4. Pumpkin Seeds

Pumpkin seeds are a delicious protein source, containing 7 grams of protein per quarter cup. They are also rich in tryptophan and magnesium, which are necessary for restful sleep. You can roast them with spices and add them to a savoury treat or even add them to salads for an added crunch.

5. Pea Protein

Part of a highly versatile, hypoallergenic plant-based protein source, pea protein powder provides 20 grams per scoop. This one has a neutral taste and creamy texture, so it is perfect for blending into smoothies, baking, or making protein-packed energy balls.

6. Nutritional Yeast

It is a must-have for vegetarians. Commercially, nutritional yeast refers to a deactivated strain of Saccharomyces cerevisiae yeast, sold as a yellow powder or flakes.

This complete source of plant protein offers 8 g protein and 3 g fibre. Fortified nutritional yeast is also the best source of zinc, magnesium, copper, manganese, and all the B vitamins, including the essential B12.

7. Oats

One way to get more protein is from oats, which offer 6 grams per cooked cup. Plus, they are loaded with beta-glucan, a fibre that aids in heart health. Use them in overnight oats, granola, or smoothies to get you on your way in the morning.

8. Hemp Hearts

Hemp seeds are not as famous as others but contain 9 grams of protein per 3 tablespoons or 30-gram serving. In addition, they are high in magnesium, iron, calcium, zinc, and selenium. In fact, they are a healthy provider of omega-3 fatty acids in the optimum ratio.

Surprisingly, research has proven that the type of fats in hemp seeds can reduce inflammation and ease signs of menopause and some skin conditions.

9. Green Peas

When one makes green peas, the Food Basics Club demonstrates that they contain 9g of protein per cooked container of 160g, equivalent to a glass (237 mL)) of dairy milk.

A green pea serving also offers more than 25 per cent of your daily fibre, folate, manganese, thiamine, and vitamin C and K needs. They also have iron, phosphorus, magnesium, copper, zinc, and several other B vitamins.

10. Quinoa and Amaranth

 Amaranth and quinoa do not grow from grasses like other 'cereal' grains. For this reason, they are technically pseudocereals. They are complete proteins, which means they contain all nine essential amino acids. 

They are “a high-protein food” because they provide 8 grams of protein per cooked cup. They are often described as ancient or gluten-free grains. However, similar to more commonly known grains, they can be prepared or ground to flour. They also provide complex carbohydrates, fibre, iron, phosphorus, and magnesium.

11. Sunflower Seeds

Sunflower seeds are a healthy snack that gives you 6 grams of protein every quarter cup. They are also full of healthy fats that help your heart and vitamins like vitamin E, which helps protect your cells. 

These little seeds can be added to trail mixes, sprinkled on salads, or baked into breads and muffins for an easy way to get more protein. They are great for a quick snack or when you need a little extra energy during the day.

12. Veggie Burgers

Veggie burgers are a tasty way to enjoy a protein-packed meal without meat. Depending on the brand, there are almost 10–15 grams of protein per patty. They are made from ingredients like lentils, black beans, or soy, which give them a great taste and texture. Veggie burgers are easy to cook and can be served in many ways, like bun or wrap. 

Wrapping Up!

Vegetarians and vegans rarely suffer from protein deficiencies, provided they follow a healthy, nutritious diet. However, others may still want to bump up their plant protein intake for other reasons, like promoting healthy muscle or helping with weight management. This list will provide good ideas if you are looking for ways to increase plant-based proteins in your diet. So, go ahead and have a healthier life