16 Jun 2023

12 High-Protein Vegetarian Foods for Muscle Gain

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Proteins are the building blocks of our body. Bodybuilders and athletes seek a high protein diet in order to strengthen and grow their muscles. It is because protein is the macronutrient that helps the repair and growth of broken and stressed muscle tissue. Athletes prefer animal food sources of protein such as meat and eggs etc as they offer a complete amino-acid profile. However, it is possible for vegetarian bodybuilders also to get great results on a vegetarian diet. In this blog, we will tell you the top High Protein Vegetarian Foods that you can include in your diet for muscle gain.

Top 12 High-Protein Vegetarian Foods For Muscle Gain

Paneer (Indian Cottage Cheese)

paneer or indian cottage cheese is a high protein vegetarian food

This high protein vegetarian food source is a milk product. So, you should avoid it if you’re lactose intolerant or a vegan. However, 100 g of paneer will provide you with 265 calories and nearly 18g of protein, along with 20 g of fat and only 1.2 g of carbohydrates. Apart from this, it will also give 208 mg of calcium. Read our blog about yummy and easy Palak Paneer (Spinach & Indian Cottage Cheese) recipe.


soy tofu is a vegan protein source

This high-protein vegetarian food is prepared with soy milk, which is made with soybeans. It’s often referred to in India as tofu or paneer made from soya. It comes in hardened, soft, and silken forms and is used extensively in oriental recipes. You can also make many Indian styles recipes with Tofu. 100g of tofu will give you only 73 calories, 8.5 g of protein, and less than 1 g of fat and carbohydrates. 

Soy Nuggets or Soya Chunks

soya chunks and soya granules are rich sources of protein made from soybeans

Soya nuggets, or soya chunks, are used commonly in Indian households. They come in the form of dried nuggets and granules as well. 100g of uncooked soy chunks or granules contain up to 52g of protein, 33g of carbohydrates, 12 g of fibre, and less than 1 g of fat. Soybeans and the products made with them are among high protein vegetarian foods, such as tempeh or edamame beans.


milk is full of proteins

Although milk is an animal food-based source of protein, it is not considered meat. Vegans do not consume milk and dairy products, but many vegetarians in India do not refrain from consuming milk and milk products. It is one of the most wholesome and nutritious food products and also among the top high protein vegetarian foods. A cup (250 ml) of milk contains about 155 calories, with nearly 8 g of protein, 7.8 g of carbohydrates, and 4.5 g of fat.

Greek Yogurt

greek yogurt is a high protein yoghurt

These days, greek yoghurt is readily available in markets and grocery stores. You can also make it easily at home with normal homemade or store-bought curd. 100g of Greek Yogurt contains 120 calories with 5g of protein, 8g of fats, 3.6 g of carbohydrates, and 110 mg of Calcium. Using this ingredient as an alternative to dairy cream, you can turn your recipes into healthier, high protein vegetarian food recipes.  Read this blog about a vegetarian Greek Yogurt granola bowl recipe.

Bengal Grams

bengal grams or kala channa

Often confused with Chickpeas, Bengal grams are brown-coloured legumes. They are popularly known as ‘black chana’ or ‘kaala chana’ in North India. 100g of uncooked black Bengal Grams have 21g of protein, less than 7 g of fats, nearly 12 g of fibre, and 63 g of carbohydrates.


chickpeas or garbanzo beans, kabuli channa, or white chhole

This white-coloured legume is also popularly known as Garbanzo beans, white chana, chhole, and Kabuli Chana. They are used in various recipes around the world – whether it’s Indian cuisine, Mediterranean, Mexican, etc. 100 g of uncooked chickpeas contain 360 calories, nearly 20 g of protein, 61 g of carbohydrates out of which 17 g is fibre, and a host of essential Vitamins and Minerals too. 


Peanuts are a great source of healthy fats and protein

Peanuts are a common crop across the world. They are an important part of the cuisine in many cultures and are eaten as snacks, used in cooking, and used to make nut butter, dips, and sauces. They are also among foods that are rich in unsaturated and Omega-3 fats. 100g of peanuts contain 570 calories, a whopping 26 g of protein, and 50 g of fats.

Kidney Beans

kidney beans, also known as rajma in india

Red Kidney Beans, popularly known as Rajma in India, are quite the favourite food of North Indians. They are also used extensively in Tex-Mex cuisine. In India, a lot of variety of beans are classified as Rajma. They are called Kidney beans because of their resemblance to the human organ Kidney. A 100 g of uncooked Kidney Beans (Rajma) contains 333 calories, 25 g of dietary fibre,  24 g of proteins, and high amounts of Magnesium, Calcium, and Iron.

Whole Mungbean

Also known as Green Gram, and Green Moong Dal, among other names, Mungbean is extensively used in Indian households. It is used in many recipes, sprouted and eaten in salads, among other uses. 100 g of uncooked green mungbean has nearly 345 calories, with 24 g of protein, 16 g of dietary fibre, and only 1 g of fat. It is also rich in minerals such as Iron and Magnesium. Here’s a blog on green mungbean recipes that you can easily make at home for a nutritious meal.

Black Grams

black grams or urad dal is rich in protein

Also known as Sabut Urad Daal or Whole Urid Bean, black grams are also commonly used legumes in Indian households. 100g of uncooked Black Grams contain 300 calories, 15 g of Protein, only 5 g of protein, and 45 g of carbohydrates. It is also packed with essential nutrients such as Vitamins and Minerals and also helps in promoting gut and digestive health.

Nut Butter

nut butters are creamy and full of protein

Nut Butters are made by grinding whole nuts such as almonds, cashews, hazelnuts, and peanuts etc into a paste. They can be spread on toast, used in cold desserts and recipes, or used as toppings in sweet breakfasts. You may also enjoy them raw by the spoonfuls.

Different types of nut butter have different nutritional values. For example, 100g of cashew butter has nearly 19 g of protein. On the other hand, 100g of almond butter has up to 21 g of protein. The most commonly used nut butter is peanut butter with 25 g of protein in every 100 g.

We at Milkbasket are here to provide you with all ingredients you need for your vegetarian nutrient goals. You can choose from 6000+ products, ranging from Tofu and Paneer to Greek Yogurt, pulses, beans, and legumes. When you order on our online grocery shopping app, you’ll get a silent, disturbance-free, delivery of your order at 7 AM right at your doorstep. 

Stay tuned to the Milkbasket blog for amazing tips & hacks, seasonal foods, lifestyle content, and amazing recipes. Did you find this blog about high protein vegetarian foods useful? Let us know in the comments below! You can also tell us which foods are your top choices for vegetarian protein. Switch to a healthy plant-based diet by reading this blog about Vegan Foods and Food Alternatives to add to your diet.


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