5 ways to get protein as a vegetarian

Jul 21, 2025

You may be trying a vegetarian diet because you love animals or are thinking about the environmental impacts of eating meat. But there are also lots of health benefits that come from diets rich in fruits and veggies. Not only that, but cutting out red and processed meats, which are linked to a higher risk of cancer, is a great idea to improve your health.

If you’re ready to make the switch, you may have to put a little more effort into making sure you get enough protein. Protein helps you build muscle and feel full, so you don’t want to miss out! Luckily, there are many plant-based protein sources you can incorporate. Here’s a list of five protein-rich foods you should consider while following a vegetarian diet.

1. Nuts

Nuts and nut butters are a great way to get protein in. Almonds, pistachios and peanuts are three high-protein nuts to try. And we’re not just talking about PB&Js! When you want a healthy snack, make your own trail mix with a combo of your favorite nuts, dried fruits and seeds. You can also add peanut butter to curries, stews and noodle dishes.

Try it: Blueberry coconut macadamia muffins

2. Tofu

Tofu is made of soybeans, which is a whole protein. This means it’s a source of all essential amino acids. For other soybean-based proteins, edamame beans and tempeh (made from fermented soybeans) are great options. While tofu may have a reputation for being bland, it’s incredibly versatile. You can marinate it, so it soaks up the flavor of the sauce you’re using, or bake or pan-fry it to be crispy. Another hack is to blend silken tofu into sauces or puddings for added protein! (Spoiler alert: You can’t even taste it.)

Try it: Apricot walnut cereal bars

3. Beans

Beans are an affordable, plant-based protein option that can help keep you full longer. They’re heart healthy and can fit into tons of dishes, from soups and salads to dips.

Try it: 5 bean recipes for your next summer barbecue

4. Dairy

If you’re vegan, ignore this one! But for those who do eat dairy, options like Greek yogurt and cottage cheese are high in protein and could be great additions to your diet. Greek yogurt can be blended into smoothies, used for dressings and sauces and also become the base of a yogurt and granola bowl. Try mixing cottage cheese into scrambled eggs for a protein boost or adding it to dressings and dips.

Try it: Creamsicle breakfast smoothie

5. Seeds

Acquaint yourself with hemp seeds, chia seeds and flax seeds. All can be added as flavorless toppings to just about anything, or mixed into smoothies, oatmeal and yogurt bowls. In addition, add sunflower seeds and pumpkin seeds to your diet for healthy fats and extra protein.

Try it: Brown sugar, cinnamon and chia seed oatmeal

Once you incorporate new ingredients and recipes into your repertoire, it’ll be easier than you think to get all the protein you need as a vegetarian.