The Top 8 Best Complete Protein Foods for Vegetarians

It couldn’t be easier to add almonds to your diet. Some people find them tasty eaten on their own as a healthy snack, but they can also be used to add some crunch to your yogurt, porridge or cereals. You can even use almonds to make your own nut butter or milk, if you’re particularly creative in the kitchen.

There are plenty of ways to incorporate almonds into savoury dishes, too – why not roast them and add them to a curry dish or a salad?

Being high in fibre, chickpeas are incredibly satiating, with a single cup (around 164 grams) offering 29 percent of the protein we need on a daily basis. They’re a great meat substitute for both vegetarians and vegans, and can be used in a variety of savoury and even sweet dishes. Other health benefits of consuming chickpeas include regulation of blood sugar levels, digestive tract support, and a decreased risk of heart attack.

Because chickpeas are so versatile, you won’t have a problem incorporating them into your diet. Chickpeas are particularly popular in vegetarian curries and stews, but they also make a fantastic addition to salads and Mexican dishes.

You can boil, fry and even roast chickpeas, depending on whether you’re looking for a soft or crunchy texture, and they can also be blended with vinegar and lemon juice to make simple homemade hummus. 

A large egg contains around 6 grams of protein, but its protein content is far from the only benefit of this breakfast staple food. Eggs are highly nutritious, and are low in calories while packed full of vitamins and minerals.

There’s a reason why eggs are often advised as protein sources in a weight loss diet, as studies show that, when prepared the right way, they can help improve cholesterol levels lose body fat. Eggs can even protect your eyes, and they’re great for overall health.

Keep in mind that the way you cook your eggs will determine whether they’re a healthy or unhealthy addition to your diet. If your health is important to you, or you’re trying to lose weight, boil or poach your eggs without oil.

They make a fantastic accompaniment to toast, salad, and oven bakes. If you’re into your fitness, you might also add raw eggs to your protein shakes and smoothies for an extra protein hit. 

It’s rare that peas are recognised as being anything other than one of your five a day, but it’s about time they were celebrated for their incredible health benefits. Small but mighty, peas are one of the best vegetable sources of protein, with a single 145-gram cup of peas offering around 8 grams of protein.

For a bit of context, that’s 2 grams more protein than you’ll find in a large egg. Peas are also a good source of phytonutrients, which offer a host of anti-inflammatory, free radical-fighting benefits. If sustainability is important to you, you’ll be happy to know that of all the vegetable protein sources out there, peas are some of the most environmentally friendly options.

You probably don’t need any advice on how to add peas to your diet! They’re versatile enough to add them to pretty much any savoury dish, from curries and roast dinners to pasta bakes, soups, salads, stir fries and stews. You can bake, fry or boil them, or even eat them raw. 

Tofu is becoming more and more widely available nowadays, and has become a staple vegetarian and vegan cooking ingredient. Though its popularity in the Western world is on the rise, tofu has been used for years in Asian cooking. It’s made from condensed soymilk, and can be found in three forms: firm, soft (or silken), and extra firm.

The reason why tofu is so often used as a meat substitute is because it has a protein content that’s equal to, or even higher than, meat. A single serving of tofu is low in calories but has an impressive 11 grams of protein.

A single serving of ground beef, on the other hand, only offers 8.9 grams of protein. Compared to many meat sources, tofu is lower in fat, and, according to numerous studies, it can lower bad cholesterol and triglyceride levels.

Though tofu is a staple food in its own right, when you cook it right, it can mimic certain meat textures, especially chicken. You just need to buy the right type of tofu for your needs and cook it properly.

Silken tofu can be added straight to sauces and dessert dishes, but firm tofu should be pressed with a can for a couple of hours to squeeze out the excess water. The best way to cook tofu is to bake it or fry it, and marinating it can cause it to take on whatever flavour you fancy. You could also fry it in an egg and breadcrumb coating for a crispy outer texture. 

Unless you’ve been looking out for it, it’s unlikely you know much about sprouted bread. Most supermarkets stock it in their bakery aisle, and you can use it instead of your usual wholegrain or white bread. Sprouted bread is made from whole grains that have been left to sprout before they’re milled into flour.

Not only is sprouted bread considered healthier than white and even wholegrain bread, but it’s also a great source of protein. That’s because when grains sprout, the level of protein-rich amino acids in the bread increases.

A single serving of sprouted grain bread contains just over 15 grams of protein – which is really impressive, especially as this single serving only contains around 80 calories, and has a lower fat and sodium content than your average slice of bread.

It’s easy to add sprouted bread to your diet – just use it instead of your usual loaf when you make sandwiches or toast. Eat it as it is or toast it and top it with your favourite healthy foods like hummus, avocado, egg, or peanut butter. 

The biggest benefit of sweet potato for vegetarians and vegans is its protein content. A single 133-gram sweet potato serving contains roughly 2.1 grams of protein, making it a great healthy protein source to use in place of meat.

High protein content aside, sweet potatoes are also a great source of a variety of healthy minerals and vitamins. They’re a slow-releasing carbohydrate, which means you’ll stay fuller for longer after eating them, and they provide slow-releasing energy throughout the day. Being packed full of fibre, sweet potatoes can also help you to burn fat, build muscle, and control your appetite.

You can boil or roast sweet potato and added to curries, stews, soups, and any other meal in place of meat. You could also use sweet potato to make healthier homemade fries, mash or potato wedges, and even incorporate it into desserts for a healthy take on an old favourite recipe. 

You’re probably wondering if there are any high-protein vegetarian options for breakfast aside from eggs. If you’re a sweet breakfast person, don’t worry – just switch up your usual yogurt with Greek yogurt. Made with milk that’s strained extensively to remove lactose and liquid whey, Greek yogurt is thicker than normal yogurt, and many people love it for its texture alone.

If you’re exclusively looking for high-protein foods, you’ll be happy to know that Greek yogurt contains nearly double the protein of regular yogurt – roughly 17 grams per 170-gram container. Like all dairy products, Greek yogurt is also a great source of calcium and can help to maintain bone health. According to studies, Greek yogurt can also improve your gut health, boost your metabolism, and even reduce anxiety and stress.

Mix Greek yogurt with granola and berries for a high-protein breakfast, or use it to thicken fruit smoothies. You can also add Greek yogurt to curries and pasta bakes for a little creaminess, or incorporate it into desserts like cheesecake and fruit pies.