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10 of the best high-protein vegetarian foods

Ten easy ways to pack more satisfying protein into your meat-free meals!

  1. Enjoy the creamy flavour of fortified soy milk — a 250ml cup has around 8.3g of protein, 400mg of calcium and is a good source of iron and folate.
  2. You can’t go past eggs for a quick and satisfying meal at any time of day. Two eggs have 13.5g of protein. (*Suitable for lacto-ovo vegetarians.)
  3. One cup of cooked quinoa adds 6.5g of high-quality protein to salads, soups and curries.
  4. For under $2 a can, tinned lentils, chickpeas and beans are a thrifty way to add protein to any meal. Half a cup (about 90g) has around 5g or more protein, and counts as a serve of veges, too!
  5. Snack on unsalted mixed nuts to beat hunger pangs between meals. A 30g handful offers 7g of protein.
  6. Quorn mince is a versatile meat substitute made with mycoprotein, derived from a family of fungus that includes the truffle! It’s perfect for bolognese sauce and other family favourites — no one will spot the difference. You’ll get 11g of protein in a 75g serve.
  7. Two tablespoons of cottage cheese contains 4.5g of protein and can be used in both sweet and savoury dishes. (*Suitable for lacto-ovo vegetarians.)
  8. Add delicious flavour and crunch to your porridge or salads with raw or roasted pumpkin seeds. Just one tablespoon has 2g of protein.
  9. Toss 100g of firm tofu into Asian-style stir-fries and savour 13.5g of satisfying protein without the fat found in red meat.
  10. Not a fan of tofu? Try tempeh. A 100g serve has 18g of protein and is rich in tummy-friendly probiotics. Add some to stir-fries, or turn it into vegetarian tacos.

If you’re not a vegetarian, try swapping meat for these other forms of protein a couple of times a week — it has huge benefits for your health. You’ll lower your risk of diabetes and heart disease, and it may help you stay a healthy weight.

*Aim for around 20g protein at each meal by eating a combination of these foods.

Date modified: 8 September 2020
First published: Sep 2016


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