My top vegetarian protein sources that are dense in protein, not calories.
These are great sources not only for vegetarians (most are labeled vegan) but also for meat eaters that may want a more well rounded diet or to cut back on their meat consumption.
Becoming vegetarian can be difficult. I have been vegetarian for three years and have gone through all of the expected stages of a vegetarian diet. The first stage, replacing animal protein with carbs. The second, wanting to justify that animal protein is the simplest way to eat healthy. And finally, the breakthrough moment.
I want to help you get to the breakthrough point as fast as possible and hopefully this list of veggie proteins can help you along.
Finding the right vegetarian, lean, protein will allow you to benefit from a meat-free diet without your macro nutrients shifting dramatically.
*Ordered from highest(best) to lowest(worst) protein to calorie ratio*
1. Egg Whites (5g protein, 25 calories)
in 3 tbsp (46g) serving
I find it the easiest to buy them in cartons rather than shelling eggs and having a lot of leftover yolks. Since egg whites don't have to be cooked, they are a great added source of protein in smoothie or drinks, if you don't like protein powder. And they have no flavor!
Uses: Smoothies, scrambles, salads
2. o% Milk Fat Greek yogurt (18g protein, 90 calories)
in 1 cup (170g) serving
A great breakfast, snack or dessert. Very creamy and delicious with honey, nuts, seeds, and fruit. Super versatile because of it's plain flavor, so it can be used to make things like ranch dip more nutritious.
Uses: As a replacement for other dairy like sour cream, with seeds and honey, or fruit
3. Vital Wheat gluten (23g protein, 120 calories) ~ vegan
in 1/3 cup (85g) serving
Can be used to make chickpea cutlets, homemade tempeh or added in small amounts to baked goods for more protein.
4. Turkey Boca Burger (13g protein, 70 calories) ~vegan
in 1 burger (71g) serving
Extremely lean protein. About as protein dense as some fish. Great as a burger or added to any meal for extra protein.
Uses: salads, bowls, tacos, ect.
5. Garden of life, Sport, Plant-based Protein powder (15g protein, 85 calories) ~ vegan
in 1 scoop (22g) serving
It is made from pea protein so you don't have to worry about eating too much soy. It doesn't taste amazing but I love the protein stats and nutrients. I usually only do one scoop and make a small smoothie so I don't have to be drinking it for a long time. Great for pre or post workout snack.
Uses: Smoothies, oatmeal
6. Nutritional yeast (5g protein, 34 calories) ~ vegan
in 1 tbsp (9g) serving
A seasoning with a lot of added benefits. Adds a cheesy flavor to what it's used on.
Uses: popcorn, salad, homemade crackers
7. Field Roast sausage (25g protein, 220 calories) ~ vegan
in 1 sausage (92g) serving
I eat these on a daily as they are so versatile. I usually only eat a half of a sausage as a serving because they are quite filling. They can be used in almost any recipe containing real sausage or even added to meals for more protein.
Uses: Breakfast, salad, substitute in recipes , pasta
8. Tofu (9g protein, 80 calories) ~ vegan
in 3oz (85g) serving
Soaks up flavor very well so do not eat unseasoned. Can be made crispy, soft, pan fried or cooked in the oven.
Uses: bowls, scrambles, salads
9. Musclepharm organic plant based protein bars, chocolate toffee (15g, 160 calories) ~ vegan
in 1 bar (50g) serving
Relatively moist compared to some other high protein bars which usually taste chalky. Also good for curbing sugar cravings at the end of meals since they are slightly sweet.
10. Birch Benders Protein Pancake mix (16g protein, 180 calories)
in 1/2 cup (50g) serving
11. Eggs (6g protein, 70 calories)
in 1 egg (50g) serving
Uses: salad, toast, bowls (bibimbap is especially delicious)
12. Gardein Turkey cutlets (22g protein, 275 calories) ~ vegan
in 2 cutlets (175g) serving
This brand makes a wide variety of products that are all great as specific meat replacements depending on the meal. They also include fishless fillets, chicken and more.
Uses: Recipe replacements, salads/ bowls
13. Impossible meat ( 19g protein, 240 calories) ~ vegan
in 4oz (113g) serving
It is usually hard to find in grocery stores but is a delicious substitute when you can find it.
14. Banza ( 13g protein, 190 calories) ~ vegan
in 2 oz (56g) dry serving
Packed with protein, I use it as a one to one swap in pasta dishes.
15. Minimalist baker spicy sausage (8.7g protein, 156 calories) ~ vegan
in 1 sausage (1/5 of the recipe) serving
16. Hemp Seeds (5g protein, 90 calories) ~ vegan
in 2 tbsp (15.5g) serving
They add a delicious nutty flavor to all foods and a splash of texture where needs with nutrients.
Uses: Yogurt, smoothies, bread, cereal, salads
17. Quinoa (6g protein, 160 calories) ~ vegan
in 1/4 cup dry (43g) serving
Takes on flavor well and can be stored after cooked for about a week or more which allows it to be added to meals during the week for a healthier grain.
Uses: Veggie burgers, salad, bread
Just remember that balance is key in a healthy diet. I hope you find that this list helps you in reaching your goals no matter what they are!
Happy cooking!
*No affiliations with any of the brands/products listed
Yes Boca and Field Roast. No thanks egg whites, quinoa and greek yogurt!
Georgia wow this will help so many readers save money and reduce food waste while experimenting with eating less meat...thank you!
I’m not a vegetarian, but this detailed yet simple list makes me want to be!
Awesome post Georgia! You are so expert at paying attention to protein strategies for overall good health. Thanks.