12 High Protein Vegetarian Foods for Muscle Gain

Proteins are the building blocks of our body. Bodybuilders and athletes often seek high protein vegetarian foods/diets or non-vegetarian diets 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, 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 best high-protein vegetarian foods you can include in your diet for muscle gain.

Top 12 High-Protein Vegetarian Foods For Muscle Gain

1. Paneer (Indian Cottage Cheese)

Paneer is a top-tier and one of the best high protein vegetarian foods to consume if you want to gain muscle. Due to it being a milk product, 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.

2. Tofu

Tofu is one of the best high-protein vegetarian foods, 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. 

3. Soy Nuggets or Soya Chunks

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.

4. Milk

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.

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5. Greek Yogurt

These days, greek yogurt 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 like the Greek Yogurt granola bowl recipe.

6. Bengal Grams

Bengal grams, often mistaken for chickpeas, are a distinct variety of legumes characterized by their brown hue. Widely recognized as ‘black chana’ or ‘kaala chana’ in North India, these pulses boast impressive nutritional profiles.

A 100-gram serving of uncooked black Bengal grams contains a substantial 21 grams of protein, less than 7 grams of fat, nearly 12 grams of fiber, and 63 grams of carbohydrates.

This makes them a valuable source of plant-based protein and other essential nutrients, positioning them as a noteworthy contender among high-protein vegetable-based food options.

7. Chickpeas

Chickpeas, also known as garbanzo beans, white chana, chole, and Kabuli chana, are a versatile legume that has found its way into culinary traditions around the globe. Whether you’re enjoying them in an Indian curry, a Mediterranean salad, or a Mexican dish, these little legumes pack a mighty nutritional punch.

Nutritionally, chickpeas are a true superfood. A 100-gram serving of uncooked chickpeas contains a remarkable 360 calories, nearly 20 grams of protein, and a substantial 61 grams of carbohydrates, 17 grams of which are dietary fiber.

Additionally, these humble legumes are rich in a host of essential vitamins and minerals, making them a nutritional powerhouse.

Given their high protein content and diverse culinary applications, chickpeas are an excellent addition to any plant-based diet. They offer a versatile and budget-friendly way to boost the nutritional value of your meals while exploring the vibrant flavors of various world cuisines.

8. Peanuts

Peanuts are a ubiquitous crop cultivated worldwide, holding a significant position in the culinary traditions of many cultures. These versatile legumes are not only enjoyed as snacks but also serve as essential ingredients in various dishes, dips, and sauces.

Interestingly, peanuts are not only a staple food but also a rich source of essential nutrients.

One of the most notable features of peanuts is their impressive nutritional profile. A 100-gram serving of peanuts provides a remarkable 570 calories, accompanied by a substantial 26 grams of protein and a substantial 50 grams of fats, the majority of which are unsaturated and include beneficial Omega-3 fatty acids.

This makes peanuts an excellent choice for individuals seeking high-protein vegetarian food options. It continues to play a significant role in the diets of people around the world, showcasing their versatility and emphasizing their importance in maintaining a balanced and healthy lifestyle.

9. Kidney Beans

Red Kidney Beans, popularly referred to as Rajma in India, have firmly established themselves as a staple in the culinary landscape of North India. These versatile legumes are renowned for their distinct flavor and nutritional value, making them a beloved choice among the region’s inhabitants.

The diverse array of Rajma varieties found across India further underscores the cultural significance and culinary adaptability of this remarkable ingredient.

Beyond the Indian subcontinent, Red Kidney Beans have also found widespread popularity in Tex-Mex cuisine, where they seamlessly integrate with the vibrant flavors and spices characteristic of this culinary tradition.

In terms of nutrition, a 100-gram serving of Red Kidney Beans provides approximately 127 calories, 8.7 grams of protein, and 6.4 grams of fiber. They are low in fat, with less than 0.5 grams, and are a rich source of essential nutrients like iron (2.9 mg), potassium (405 mg), and folate (130 mcg).

Additionally, they contain beneficial antioxidants, which help combat free radicals and reduce inflammation. These nutritional elements make Red Kidney Beans a healthy and versatile addition to various culinary traditions.

The adaptability of Rajma, in both its taste and application, has contributed to its widespread appeal and enduring presence in the global gastronomic arena.

10. Whole Mungbean

Also known as Green Gram or Green Moong Dal, Mungbean is extensively used in Indian households. It features prominently in various recipes, is sprouted for salads, and has numerous other uses.

A 100-gram serving of uncooked green mungbean provides approximately 345 calories, 24 grams of protein, 16 grams of dietary fiber, and only 1 gram of fat. It is also rich in minerals like iron and magnesium.

Mungbean is one of the best high-protein vegetarian foods for muscle gain, making it an excellent choice for those seeking to build muscle without consuming meat.

Its high protein content supports muscle repair and growth, while the fiber aids in digestion and overall gut health. Additionally, the low fat content and rich mineral profile make it a nutritious and balanced option for any diet.

11. Black Grams

Also known as Sabut Urad Daal or Whole Urid Bean, black grams are staple legumes in Indian households.

A 100-gram serving of uncooked Black Grams contains 300 calories, 25 grams of protein, 1.6 grams of fat, and 45 grams of carbohydrates. Rich in essential nutrients such as vitamins and minerals, they also promote gut and digestive health.

Black grams are among the best high-protein vegetarian foods, making them excellent for muscle gain.

Their high protein content supports muscle repair and growth, essential for anyone looking to build or maintain muscle mass through a vegetarian diet.

12. Nut Butter

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

Different types of nut butter offer various nutritional benefits. For instance, 100 grams of cashew butter provides nearly 19 grams of protein, while 100 grams of almond butter offers up to 21 grams of protein. Peanut butter, the most commonly used nut butter, contains 25 grams of protein per 100 grams.

Nut butters are among the best high-protein vegetarian foods for muscle gain. They provide a rich source of plant-based protein, essential for muscle repair and growth.

Additionally, they are high in healthy fats, vitamins, and minerals, making them a nutritious choice for anyone looking to increase their protein intake without consuming animal products.

Whether you’re an athlete or simply looking to build muscle, incorporating nut butter into your diet can be an effective and delicious strategy.

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