15 Non-Meat Protein Sources for Vegans and Vegetarians

If you follow a vegan, plant-based, or vegetarian diet — or simply want to mix up your protein sometimes — there are plenty of non-meat protein sources to choose from.

The best non-meat protein sources include:

• Tofu

• Tempeh

• Edamame

• Lentils

• Chickpeas

• Beans

• Green peas

• Greek yogurt

• Nuts

• Seeds

• Cottage cheese

• Quinoa

• Eggs

• Oats

• Brown rice

Keep scrolling for details on these 15 meat-free options that pack a protein-filled punch.

Tofu is made from soy milk (dried soybeans soaked in water) that’s pressed into blocks. You can fry it, bake it, or crumble it and serve it in salads, stir-fries, or rice bowls — to name just a few uses.

Tofu contains 12.7 grams of protein per 100-gram serving. Along with protein, you’ll get minerals like magnesium, potassium, calcium, and iron.

It’s made from soybeans, which are a complete protein. This means tofu has all nine essential amino acids (aka “the building blocks of protein”) the body needs but can’t make itself. This is pretty rare in plant-based proteins, so if you don’t have an allergy to it, soy is a great option if you’re avoiding animal proteins.

Tempeh is another soy-based product and, therefore, another complete protein. Hailing from Indonesia, it’s made from fermented soybeans.

Tempeh contains 20.3 grams of protein per 100-gram serving, as well as vitamins and minerals like calcium and potassium.

You can fry, sauté, or bake tempeh and eat it in salads, stir-fries, or lettuce wraps. It makes for an excellent meat substitute as a tempeh burger or in tacos.

One more soy product to round us out: edamame. Edamame are immature soybeans. You can find them fresh or frozen, either shelled or still in their pods.

They contain 11.9 grams of protein per 100-gram serving, as well as vitamins and minerals. Serve up edamame on salads or in stir-fries, mashed on toast, or as a protein-rich healthy snack.

Lentils are a legume and contain 24.6 grams of protein per 100-gram serving.

They’re also high in fiber, which can keep you feeling full and satisfied while improving gut health, bowel movements, and cholesterol levels. Lentils also contain antioxidants and can reduce inflammation.

They’re pretty versatile, too. Enjoy lentils in curries, soups, stews, pasta sauces, chilis, or pressed into burger patties.

Another high-protein legume is the humble chickpea. Chickpeas contain 20.5 grams of protein per 100-gram serving. They’re also full of fiber, vitamins, and minerals, and they’re considered a higher-quality protein compared to other pulses, like beans and lentils.

Enjoy chickpeas mashed up into hummus, made into falafel, roasted on salads, or in curries or chilis.

There are so many different beans to choose from, including: 

• Black beans

• Kidney beans

• Pinto beans 

• Navy beans 

Let’s take black beans for example. They deliver almost nine grams of protein per 100-gram serving. As well as protein, beans contain fiber, iron, magnesium, potassium, and not much fat.

You can eat them in salads, stews, chilis, burritos, or pressed into patties to make bean burgers.

Another plant-based protein option is green peas. Green peas contain 5.4 grams of protein per 100-gram serving. They’re also a source of fiber and vitamins, with antioxidant, anti-inflammatory, and anti-hypertensive (working against high blood pressure) properties.

Add green peas to salads and stews, make a minted side dish, or whip up a pea soup.

If you eat dairy products, Greek yogurt is a solid source of protein.

Nonfat Greek yogurt has 10.3 grams of protein per 100-gram serving — much more than regular yogurt at 5.25 grams per 100-gram serving. As well as protein, Greek yogurt is a source of probiotics, calcium, potassium, and vitamin B12.

Protein — meat, vegan, and vegetarian protein sources — can help you lose weight, gain and retain muscle, and feel full and satisfied. A 2015 systematic review found that eating yogurt was associated with having a lower body mass index (BMI), body weight, and waist circumference and less body fat.

Look out for plain and low-fat or nonfat Greek yogurt to avoid added sugars.

Enjoy Greek yogurt on its own or topped with fruit or nuts. You can also add it to smoothies or dishes like chili as a substitute for sour cream.

You’ve got plenty of nuts to choose from, including:

• Almonds 

• Walnuts

• Pecans 

• Cashews

Almonds, for example, contain 21.4 grams of protein per 100-gram serving. As well as protein, nuts contain fiber, healthy fats, vitamins, and minerals, plus antioxidant and anti-inflammatory properties.

A handful of nuts makes for a great snack. You can also add them to granola and oatmeal, or eat them in the form of nut butter spread on toast.

There are also plenty of seeds to choose from, including:

• Chia seeds

• Pumpkin seeds

• Sunflower seeds

• Hemp seeds

• Flax seeds

Chia seeds, for instance, contain 17 grams of protein per 100-gram serving. They’re also a source of fiber, omega-3 fatty acids, and minerals like calcium, iron, and magnesium.

You can sprinkle seeds on granola or oatmeal, add them to smoothies or salads, or garnish dishes like avocado toast for an added crunch.

For a nutritious, high-protein dessert or breakfast, soak chia seeds in almond milk overnight and top with berries and honey.

Cottage cheese made from one-percent milk fat contains 12.4 grams of protein per 100-gram serving. It also provides calcium, vitamin D, vitamin B12, and selenium.

Cottage cheese can be high in sodium — something to keep in mind if you’re watching your sodium intake. You can also purchase low-sodium or sodium-free cottage cheese.

Try mixing cottage cheese with fruit or honey, spreading it on toast, or stirring it through scrambled eggs to add a bit of creaminess.

Quinoa probably doesn’t usually come to mind when you’re thinking of vegetarian or vegan protein sources — but it should.

This whole grain contains 4.4 grams of protein per 100 grams. It’s not the best plant-based protein in terms of numbers, but it’s a complete protein and still deserves a place on your plate.

It provides fiber, magnesium, iron, zinc, and folate (vitamin B9). A 2022 study found a quinoa-rich diet led to reduced body weight, BMI, and waist circumference. It may even lower the risk of type 2 diabetes.

Eat quinoa in salads or grain bowls, stuff it into bell peppers, or make a quinoa soup or stew.

If you’re not following a vegan diet, eggs might be on the menu for you. If so, they’re a stellar non-meat protein source.

Eggs contain 12.4 grams of protein per 100-gram serving, or more than six grams of protein in a large egg. Eggs also provide choline, potassium, vitamins A and B12, and healthy fats.

There are so many ways to enjoy eggs, including scrambled eggs in a breakfast burrito, a hard-boiled egg or deviled eggs as a snack, or as an omelet with veggies.

You probably didn’t expect to see your morning oatmeal on this list, but oats make for a good plant-based protein. 

Oats contain 13.15 grams of protein per 100-gram serving. Beyond high protein content, they offer fiber and may have antidiabetic, antioxidant, and anti-hypertensive properties.

Go for rolled or steel-cut oats over flavored instant oats, which come with added sugar.

If you make your oatmeal with milk and top it with nuts or seeds, you’ve got a quick and easy high-protein breakfast. You can also add oats to smoothies and pancakes or make oat-based energy balls with nut butter, honey, and chia seeds.

Brown rice has 7.25 grams of protein per 100-gram serving. Besides being a good source of protein, it’s high in fiber and manganese and may protect against high cholesterol, high blood sugar, and even cancer.

Brown rice makes a great base for grain bowls and stir-fries. You can also serve it up with curries or chilis or add it to burritos.

BTW, beyond these whole foods, you can consider protein powders, bars, or shakes to top up your protein intake without needing to eat meat.

One concern with non-meat sources of protein is that they’re not complete proteins. A complete protein is one that contains all nine essential amino acids. The body can’t make these essential amino acids itself, so you need to get them from food.

Some meat-free proteins are complete proteins, including:

• Soy-based protein sources like tofu, tempeh, and edamame

• Quinoa 

• Eggs

• Pistachio nuts

• Greek yogurt 

• Cottage cheese 

If you’re eating incomplete proteins from plant-based foods (like brown rice, lentils, and chickpeas), don’t panic. You just need to vary your protein sources to give your body all the essential amino acids.

You don’t have to do this as part of the same meal — instead, vary your protein sources over the day.

For example, lentils aren’t a complete protein, so if you only ate lentils, you wouldn’t get all the amino acids you need. But, if you ate lentils for lunch and foods like rice, nuts, seeds, and chickpeas in your other meals, you’d be covered.

Again, this doesn’t have to happen in the same meal. That said, a lentil curry with brown rice or lentil and chickpea chili works well.

You can still get enough protein in your diet, even if you want to avoid meat sources like chicken, turkey, beef, and fish. And eating more plant-based foods can support overall wellness.

Here’s the TL;DR on non-meat protein sources:

• Meat is a complete protein, but there are other ways to get enough of the macronutrient and all nine essential amino acids, even when you’re eating a plant-based diet.

• The best non-meat sources of protein include tofu, tempeh, edamame, lentils, chickpeas, beans, green peas, Greek yogurt, nuts, seeds, cottage cheese, quinoa, eggs, oats, and brown rice.

• Protein powder, protein shakes, and protein bars can be good, too, when you’re in a pinch.

• The best way to get enough protein without meat is to eat a varied diet full of whole grains, legumes, low-fat dairy, soy products, nuts, fruits, and veggies.

Consider working with a registered dietitian or nutritionist for guided support. And make sure you’re eating a range of high-protein foods to get all the essential amino acids you need.

If you’re looking into protein as a tool to lose weight, you can take our free online weight loss assessment to get a personalized weight loss plan and discover suitable treatment options.