Think you need meat to hit your protein goals? Think again. On average, Canadian men only need about 68 g of protein a day, and women about 56 g--levels you can easily crush with high protein vegetarian foods.
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“Some of the world’s top performers have already proven what plants can do,” says Ronneil Ramlal, CEO of Protein Chefs. “Venus Williams, Scott Jurek, Samuel L. Jackson, Lewis Hamilton and Julia Murray have all built elite careers powered by plants.” |
If you’ve ever wondered how to get protein as a vegetarian, this guide breaks down the best plant-based protein sources to fuel your training, recovery, and everyday life, no steak or skinless chicken breast required.
1. Tofu (Unbeatable Plant-Based Protein)
Tofu has earned its place as a powerhouse in any plant-based kitchen--and for good reason.
Made from soybeans, it’s a complete protein that gives you all the essential amino acids your body needs.
A 100-gram serving typically packs around 24 grams of protein, making it one of the most efficient answers to the question of how to get protein as a vegetarian.
Beyond its nutritional profile, tofu’s real strength lies in its versatility. Its mild flavour acts like a blank canvas, absorbing whatever spices, sauces, or marinades you throw at it.
Examples, you ask? Organic Tofu Mushroom Rigatoni and Organic Tofu Teriyaki -- both offering a solid 24 g of protein per serving.
2. Hemp Seeds
Hemp seeds are one of the most underrated high protein meatless meals staples. Just 3 tablespoons (30 g) give you around 9 g of protein, along with a powerful mix of magnesium, iron, zinc, and omega-3 and omega-6 fatty acids.
Because they have a mild, nutty flavour, hemp seeds are incredibly easy to add to almost anything.
You can sprinkle them on smoothies, salads, or avocado toast, or stir them into oatmeal and plant-based yogurts.
3. Seitan (Underappreciated Vegetarian Protein Source)
If you’re looking for one of the most concentrated vegetarian protein sources, seitan is hard to beat. Also known as wheat meat, 100 g of seitan provides around 25 g of protein--making it one of the richest plant-based options available.
It also delivers small amounts of iron, calcium, and phosphorus, plus selenium.
What sets seitan apart is its texture. When cooked, it closely resembles meat, which makes it a popular choice for those who want a hearty, satisfying base for stir-fries, sandwiches, or grain bowls.
4. Chia Seeds
Chia seeds may be tiny, but when it comes to protein for vegetarians, they punch above their weight.
A 28 g (1 oz) serving packs 5 g of protein and about 10 g of fibre, along with a healthy dose of calcium, magnesium, and omega-3 fatty acids. These nutrients support everything from bone strength to heart health.
Chia seeds also expand when soaked, which makes them perfect for creating satisfying breakfasts or snacks. Stir them into overnight oats, blend them into smoothies, or make a simple chia pudding.
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5. Tempeh (Really Versatile High-Protein Vegetarian Food)
Tempeh isn’t just another plant-based option--it’s one of the most versatile protein sources for vegetarians. Made from fermented soybeans, it delivers probiotics, magnesium, B vitamins, and phosphorus, plus a solid 19-20 g of protein per 100 g serving.
What sets tempeh apart is its ability to hold flavour. Unlike softer soy products, it has a nutty, firm texture that holds its shape whether you roast it, grill it, or braise it.
For example, Tempeh Red Coconut Curry offers 25 g of protein per serving, while Cajun Roasted Tempeh & Corn Chowder pushes that up to 28 g.
6. Edamame
Edamame is a staple in any list of high protein vegan foods. These young soybeans are not just a snack, they’re a complete protein source, delivering around 12-13 g of protein per 100 g serving.
They’re also packed with fibre, iron, folate, and vitamin K, which makes them a smart addition to any balanced plant-based diet.
One of the best things about edamame is how low-effort it is. A quick steam and a sprinkle of sea salt is all it takes, but it also works beautifully tossed into salads, rice bowls, and noodle dishes.
7. Beans
When it comes to protein rich vegetarian food, beans are as reliable as it gets.
Black beans, kidney beans, pinto beans, and chickpeas each deliver about 15 g of protein per cooked cup, along with complex carbs, fibre, and a wealth of minerals like iron and potassium.
You can build everything from hearty stews to salads and tacos around them. A standout example is Sweet Potato and Black Bean, a flavourful combo that delivers 17 g of protein per serving.
8. Wild rice (Backbone of High Protein Meatless Meals)
Wild rice deserves more attention as one of the most underrated veg protein sources. Unlike white rice, it’s kept its bran layer--where much of the nutrition lives. A 1-cup serving (164 g) packs close to 7 g of protein, along with fibre, manganese, magnesium, and B vitamins.
Its slightly nutty flavour and chewy texture make it a fantastic base for grain bowls, salads, or warm sides.
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Food Type |
Protein (g per 100 g) |
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Tofu |
24 g |
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Hemp Seeds |
30 g |
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Seitan |
25 g |
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Chia Seeds |
18 g |
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Tempeh |
19-20 g |
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Edamame |
12-13 g |
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Beans (avg.) |
8-9 g |
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Wild Rice |
4-5 g |
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Nutritional Yeast |
50 g |
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Lentils |
9 g |
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Protein-Rich Vegetables (avg.) |
2-3 g |
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Oats |
12 g |
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Soy Milk |
2.5 g |
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Peanuts |
25 g |
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Chicken Breast 🥩 |
~31 g |
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Eggs 🥚 |
~13 g |
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Ground Beef (lean) 🥩 |
~26 g |
9. Nutritional Yeast
Nutritional yeast -or “nooch” if you’re in the know -- is a quiet hero when it comes to how to get protein as a vegetarian. Just 2 tablespoons (16 g) offer around 8 g of complete protein and a hit of fibre, zinc, magnesium, and all the B vitamins, including B12 in fortified varieties.
Sprinkle it over popcorn, pasta, or roasted veggies, or blend it into sauces for a creamy, umami-rich kick.
10. Lentils
Lentils are one of the most reliable high protein vegetarian foods you can keep in your kitchen. A single cup of cooked lentils delivers an impressive 18 g of protein, plus a hefty dose of fibre, folate, iron, and antioxidants.
They’re also budget-friendly, store well, and cook quickly--making them ideal for everyday meals.
11. Protein-Rich Fruits and Vegetables
While they don’t get as much attention as legumes or grains, some fruits and veggies can hold their own in high protein meatless meals.
Broccoli, spinach, Brussels sprouts, asparagus, and potatoes each offer 4-5 g of protein per cooked cup.
Take Potato Broccoli Chowder, for example. It’s warm, hearty, and delivers a solid 25 g of protein per serving.
12. Oats and oatmeal (Effortless protein for vegetarians)
If you’re looking for an easy way to add plant based protein to your day, oats are a smart pick. Just ½ cup (40 g) of dry oats provides around 5 g of protein, plus 4 g of fibre, magnesium, and zinc.
Oats also have a higher protein quality than many other common grains, which makes them especially valuable in a vegetarian or vegan diet.
13. Soy Milk
Soy milk stands out as one of the most accessible vegetarian protein sources.
A 1-cup serving (244 g) offers around 6 g of protein, along with calcium, vitamin D, and vitamin B12 in fortified versions. It’s also lower in saturated fat than dairy milk, making it a strong option for anyone focusing on plant-based nutrition.
14. Peanuts
Peanuts are a classic example of how simple ingredients can be powerful high protein vegetarian foods.
Just 28 g (about a small handful) provides roughly 7 g of protein, along with heart-healthy fats, magnesium, and vitamin E. They also contain antioxidants and plant compounds that support overall health.
Watchouts for Plant-Based Proteins and Muscle Building
Adding more protein to your diet is a great start, but if your goal is to bulk up or build muscle, a few easy-to-miss details can make a big difference.
One of the biggest slip-ups is simply not eating enough. Plant-based proteins are incredibly nutrient-dense, but they’re also less calorie-dense than many animal products. Potentially, that means you may need to eat a little more to get the same amount of protein.
Another common mistake is leaning too hard on one or two favourite foods. Tofu or lentils alone won’t cut it long-term. Muscle growth depends on a steady supply of all the essential amino acids, and that’s easier to get when you mix and match your sources.
Finally, timing matters more than people think. Spacing out your protein across meals--especially around your workouts--helps your body use it more effectively for recovery and growth.
Vegan and Vegetarian Protein Sources Pack a Punch
High protein vegetarian foods can more than meet your daily needs, whether you’re training hard or just fuelling a busy day. Add variety, space your protein through the day, and you’ll hit your goals without breaking a sweat.
And if you’d rather spend less time cooking and more time living, that’s where we come in. At Protein Chefs, we craft fresh, high-protein, chef-prepared meals--including vegetarian and vegan options--designed to keep you strong, satisfied, and on track.
👉 Order your first box today and make hitting your protein goals the easiest part of your day.
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