Diet & Fitness Vegetarian Lifestyle

Top 5 Protein Sources For Vegetarians

Monica Munday / 0 View / 1 year ago
protein for vegetarians

Looking for the best protein sources for vegetarians?

Well you have come to the right place.

Right now the world is obsessed with eating protein. Meat in particular.

Because of this vegetarians find themselves being constantly questioned about their ability to get in enough protein on a daily basis.

If you have decided to live a meat free lifestyle you know exactly what we are talking about.

Here’s one thing every vegetarian should know.

You can take nuts, grains, and other incomplete proteins, and pair them together to create a complete protein.

The great thing about this option is you will be getting protein from a variety of different sources.

With that being said, here are 5 of the top protein sources for vegetarians.


Over the last few years quinoa has become extremely popular in fitness circles all over the world.

And with over 1,400 quinoa products currently being sold in grocery stores all over the world, its a safe bet that this ancient grain isn’t going anywhere anytime soon.

When compared to other grains, quinoa is considered one of the higher protein grains with 4 grams for every half a cup.

Not only is quinoa a great source of protein, but it also provides you with heart-healthy unsaturated fats and a decent amount of fiber.

But the good news doesn’t stop there.

Quinoa is also a really great source of the amino acid L-arginine which is known for its ability to promote muscle growth.

Quinoa is a very versatile grain and can be used to make every thing from quinoa bowls to veggie burgers.


Spinach is one of those foods that you can never go wrong with.

And with 5 grams of protein in every cup, this leafy green vegetable is considered a protein powerhouse in the vegetarian world.

Even better is the fact that it is extremely low in calories.

To get the most nutritional value out of spinach you should opt to steam it versus eating it raw.

Doing so will ensure the spinach retains its vitamins and is able to ward off any bloating effects that are often a result of eating too many leafy green vegetables.

Similar to quinoa, spinach is also a very versatile food. You can add it to an omelet, salad, or sandwich.


With 6 grams of protein per egg, eggs are the perfect source of protein for vegetarians.

The protein found in eggs will give your metabolism a boost, help you maintain muscle, and keep you feeling fuller for longer periods of time.

Eggs are also one of the most nutrient filled sources of protein you can eat as a vegetarian.

On top of that it also contains choline which helps you burn fat and keeps your brain healthy and strong.

Eggs make the perfect meal for breakfast. You can throw them on a sandwich or use them to make a delicious scramble.

Ezekiel Bread

Ezekiel Bread is a common staple in the world of bodybuilding.

Made with beans, barley, spelt, wheat, millet, lentils, and sprouted grains, Ezekiel Bread is the perfect alternative to regular bread.

It contains 18 amino acids which includes the nine essential ones.

That’s something you rarely find in most bread products.

The next time you are in the mood for a good sandwich, make sure Ezekiel Bread is your base.

Doing so means you will get at least 8 grams of complete proteins with your meal.

Ezekiel Bread is very versatile and can be used in the exact same way you use traditional.

Chia Seeds

The interesting thing about chia seeds is they don’t contain that much protein.

With only 2.5 grams of protein per tablespoon you may be wondering why it has been included on this list.

The reason is really quite simple.

While chia seeds aren’t considered a protein powerhouse, they do contain all nine essential amino acids.

They feature the perfect ratio of protein, fats, and fiber which means they are great at keeping your blood sugar stabilized.

They also help you lose weight by keeping hunger at bay.

Chia seeds contain ALA’s which is a very specific type of omega-3s.

These particular omega-3’s can help lower your risk of developing heart disease.

This according to researchers at Pennsylvania State University.

Chia seeds are not as versatile as some of the other foods we have included on this list.

They do however make the perfect addition to breakfast options such as yogurt or smoothies.

Just sprinkle them on and go.

Having chia seeds as part of your morning breakfast will help keep your energy levels at their peak for the entire morning.


As you can see, finding great sources of protein for vegetarians is not as difficult as you might’ve believed.

The key is to do plenty of research and find a source that you will actually enjoy eating.

Other great vegetarian protein sources include Banza pasta, almonds, teff, peanut butter, cashews, peas, lentils, beans, guava, buckwheat, hemp seed, and soybeans.

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