Best Protein-Rich Foods – When we think of protein, the first things that come to mind are meat, fish, or eggs. But vegetarians don’t need to worry—there are plenty of plant-based and dairy options that are just as rich in protein and equally nutritious. From dals and soy products to nuts and seeds, these foods not only provide protein but also offer fibre, vitamins, and minerals that support energy, immunity, and overall well-being.
If you’re a vegetarian looking to stay strong, energetic, and healthy, here are 10 protein-packed foods you must add to your meals.
10 Best Protein-Rich Foods
1. Lentils
Lentils are a powerhouse of vegetarian protein, providing about 9 grams of protein per cooked half-cup. They’re also packed with fibre, folate, and iron. Whether it’s a comforting bowl of dal, a hearty soup, or a refreshing salad, lentils help build muscles and keep your digestion on track.
2. Chickpeas
With nearly 7 grams of protein per half-cup, chickpeas (or chana) are both filling and versatile. They’re rich in minerals and complex carbs, making them a great choice for sustained energy. From hummus and chole curry to crispy roasted snacks, chickpeas can be enjoyed in countless delicious ways.
3. Tofu & Tempeh
Made from soybeans, both tofu and tempeh are complete protein sources containing all nine essential amino acids. Tofu gives around 10 grams per half-cup, while tempeh offers 15–18 grams. They soak up flavours beautifully, making them perfect for stir-fries, grills, wraps, and even curries.
4. Quinoa
Unlike most grains, quinoa is a complete protein with about 8 grams per cup. It’s gluten-free, nutrient-dense, and packed with magnesium and iron. Swap out rice with quinoa, or toss it into salads, bowls, or even porridge for a protein upgrade.
5. Greek Yogurt
Greek yogurt is thicker, creamier, and almost double in protein compared to regular yogurt—about 10 grams per 100 grams. It’s also loaded with probiotics and calcium, supporting gut and bone health. Enjoy it as a smoothie base, in breakfast bowls, or simply as a snack with fruits and nuts.
6. Cottage Cheese (Paneer)
Paneer is a vegetarian favourite in Indian kitchens and offers an impressive 14 grams of protein per 100 grams. Rich in calcium, it helps in muscle growth and repair. From paneer bhurji and curries to salads and grilled tikkas, it’s both delicious and nutritious.
7. Soybeans & Edamame
Soybeans are among the richest plant-based protein foods, delivering 11–17 grams per cup. Young soybeans, or edamame, are equally nutritious and make for a great snack. They’re also high in fibre, iron, and calcium—toss them into rice bowls, stir-fries, or enjoy roasted.
8. Nuts & Nut Butters
Almonds, peanuts, cashews, and their butters are tasty, protein-packed options. Just two tablespoons of peanut butter provide around 8 grams of protein. While they are higher in fats, the fats are heart-healthy and energising—perfect for breakfasts, smoothies, or a quick post-workout snack.
9. Chia Seeds & Flaxseeds
These tiny seeds might look small but are nutrient giants. Two tablespoons of chia or flaxseeds provide 4–5 grams of protein, along with fibre and omega-3 fatty acids. They’re great for digestion, reduce inflammation, and can be added to smoothies, oatmeal, yogurt, or even used as an egg replacement in baking.
✅ Pro Tip: Combining different protein sources—like lentils with rice or yogurt with nuts—ensures you get all essential amino acids and meet your daily requirements with ease.
Disclaimer: This article provides general information and is not a substitute for professional medical advice. Please consult your doctor or a qualified nutritionist before making any major dietary changes.