Top High Protein Food Alternatives for Vegetarians

July 27, 2022

The thought of the lack of sufficient protein may make you hesitant in switching to a vegetarian diet. However, a well-planned meatless diet helps you to ensure that you are eating enough. Although it can be tricky to accomplish your daily quota, knowing the best protein substitutes to replace your meat intake allows you to still eat a balanced meal with the key nutrients that your body needs. In this blog, we have put together a list of top high-protein food alternatives for vegetarians.


Protein is an important component of a healthy diet. To power up your protein intake, try adding lentils to your stews and soups. Lentils are known to be a staple source of protein for vegetarians. And when boiled, 100g of lentils contain around 9g of protein.


The same goes for black beans, garbanzo beans, and kidney beans. These beans contain high protein content per serving. Typically, they contain about 15 grams of protein per cup among other vitamin nutrients which makes them an ideal addition to your vegetarian diet.


Barley, oats, rice, and quinoa are also good sources of protein which contain 5-8 grams of protein per cup. By adding them to simple recipes, you can ensure a daily complete protein consumption. Quinoa also has all the essential amino acids which makes them a valuable veggie ingredient.


Nuts can keep your hunger at bay. Most peanut snacks are in small packs which makes it easier for you to get them when hunger strikes.Nuts are one of the healthiest grab-and-go snacks. Protein-rich nuts are cashews and almonds. We all need protein in our diet to assist the body to repair the cells and for it to make new cells. Protein serves as antibodies. And for people who are on a vegetarian diet like you, you can get all these benefits through snacking peanuts.


Flax seeds, sunflower seeds, pumpkin seeds, and chia seeds are also the most vegetarian sources of protein. So, if you are worried about protein deficiency, you can add these seeds to your diet by adding them to your morning smoothie or salads.


One of the top high-protein food alternatives for vegetarians is avocado. Hence the reason why you see the presence of avocados together with toasts drizzled with honey on some breakfast menus. One cup of sliced avocado contains 3 grams of protein along with healthy fat, potassium, and fibre.


Jackfruit has long become a popular vegan substitute for meat. Roast jackfruits provide you with 2.8 grams of protein.

Green Peas

It contains 8 grams of protein per cup. You may be surprised by this, but green peas are also a great source of protein for vegetarians.


Another top high-protein food alternative for vegetarians like you is spirulina.  Two tablespoons serving provides 8 grams of complete protein, in addition to covering 22% of your daily requirements for iron and 95% of your daily copper needs, spirulina also has antioxidant and inflammatory properties which makes them known for being a nutritional powerhouse.

Fresh Vegetables and Fruits from Fruitique

Here at Fruitique, we provide only the best quality fruits, vegetables, seeds and other products from the best sources. We do not compromise quality because we only want the best for our customers. Whether you’re a wholesaler or a direct consumer, you can always order from us, and we deliver right to your doorstep.

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