12 Aug 2024

5 Must-Try Vegetarian Protein Sources For Vegans

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Finding enough protein as a vegetarian or vegan can be a bit challenging, especially when most of the typical sources are animal-based. But don’t worry—there are plenty of plant-based vegetarian protein sources that pack a serious protein punch.

Whether you’re hitting the gym or just want to ensure your body is getting what it needs, these power-packed protein sources have you covered.

Why is Protein Important?

Protein is essential for almost everything your body does. It helps build and repair tissues, supports muscle growth, and plays a key role in producing enzymes and hormones.

Whether you’re recovering from a workout or just going about your daily activities, your body needs protein to keep you energized and functioning at its best.

Plus, it’s crucial for maintaining a healthy immune system and keeping your skin, hair, and nails strong.

So, if you’re sticking to a plant-based diet, ensuring you get enough protein is vital to stay healthy and strong.

5 Power-Packed Vegetarian Protein Sources for Vegans

Let’s check out these top picked 5 vegetarian protein sources if you’re into a plant-based diet and prefer a vegetarian diet:

1. Beans

Beans and legumes are among the most valued vegetarian protein sources for vegans, offering both versatility and nutrition. In Northern India, varieties such as Rajma beans, commonly known as kidney beans, and chickpeas are particularly popular.

A bowl filled with red beans, surrounded by scattered beans and a spoonful of lentils in the background, showcasing rich protein sources for vegans

These legumes are not only rich in protein but also packed with dietary fiber, vitamins, and minerals, making them an essential component of a balanced diet. Rajma is often prepared in a flavorful curry and served with rice, while chickpeas are a key ingredient in various dishes, including salads and the beloved snack, chaat.

The widespread love for these beans highlights their significance in Indian cuisine, providing both sustenance and cultural connection.

One study revealed that one cup (164 grams) of cooked chickpeas contains:

Calories: 269
Protein: 14.5 grams
Fat: 4.25 grams
Carbohydrates: 45 grams
Fiber: 12.5 grams
Folate (vitamin B9): 71% of the Daily Value (DV)
Copper: 64% of the DV
Manganese: 73% of the DV
Iron: 26% of the DV

The same study revealed that one cup (177 grams) of cooked kidney beans contains:

Calories: 225
Protein: 15.3 grams
Fat: 0.885 gram
Carbs: 40.4 grams
Fiber: 13.1 grams
Thiamine (vitamin B1): 24% of the DV
Folate (vitamin B9): 58% of the DV
Copper: 48% of the DV
Manganese: 37% of the DV
Iron: 29% of the DV

2. Greek Yogurt

Greek yogurt is the NRI cousin of curd but with more protein in it.

To explain it simply, Greek yogurt’s unique production process involves straining regular yogurt to eliminate excess liquid, resulting in a thick and creamy texture that is not only delicious but also nutrient-dense.

A glass bowl of Greek yogurt topped with fresh blueberries and raspberries, a nutritious vegetarian protein source

With approximately 15 grams of protein in just 6 ounces, Greek yogurt helps vegetarians meet their daily protein requirements without relying on animal products, making it one of the best vegetarian protein sources.

Additionally, it is versatile and can be incorporated into various meals, whether enjoyed on its own, used in smoothies, or as a base for savory dishes.

This makes Greek yogurt a convenient option for vegetarians looking to enhance their diet with high-quality proteins while benefiting from its probiotic properties that promote gut health.

3. Cottage Cheese

Cottage cheese is one of the excellent vegetarian protein sources, as it offers a high protein content along with essential nutrients essential for a balanced diet.

A turquoise bowl filled with fresh, creamy cottage cheese, an excellent protein option for vegetarians

Made from curds of milk, it provides all 9 essential amino acids, making it a complete protein option, which is often a concern for those following a vegetarian lifestyle.

One cup of low-fat cottage cheese contains around 25 grams of protein, making it an efficient way to meet daily protein requirements without the need for meat.

Additionally, cottage cheese is low in fat and calories, while being rich in calcium and other vital vitamins and minerals, further enhancing its appeal as a nutritious food choice for vegetarians seeking to fortify their diets.

Its versatility allows it to be incorporated into various dishes, from salads and smoothies to baked goods, making it an easy addition to vegetarian meal plans.

4. Chia Seeds

Did you know that having Chia seeds on an empty stomach early morning not only helps in losing weight but you can get enough protein from it as well? Yes, Chia seeds are that powerful.

A wooden bowl and spoon filled with chia seeds, a powerful vegetarian protein source

Chia seeds, small yet nutrient-dense, are exceptional vegetarian protein sources, making them a popular choice for health-conscious individuals.

These tiny seeds contain about 5 grams of protein per ounce, which is a significant amount considering their size.

Beyond protein, chia seeds are rich in essential fatty acids, fiber, and various micronutrients, contributing to a well-rounded diet.

Consuming chia seeds on an empty stomach, particularly in the morning, can also promote a feeling of fullness, which may aid in weight management.

Their ability to absorb water and expand in the stomach can help curb appetite, making them an effective addition to meals or smoothies.

Overall, incorporating chia seeds into your diet not only enhances protein intake but also delivers a host of other health benefits.

5. Soy Milk

Soy milk is a popular plant-based alternative to dairy milk, particularly favored by those seeking non-animal vegetarian protein sources.

Derived from whole soybeans or soy protein isolate, soy milk contains a comparable amount of protein to cow’s milk, boasting about 7 to 8 grams of protein per cup.

A glass of soy milk with a wooden spoon and bowl of soybeans, highlighting soy as a key protein pick for vegetarians

It is also a complete protein, meaning it provides all the essential amino acids necessary for human health, making it an excellent choice for vegetarians and vegans.

Additionally, soy milk is often fortified with vitamins and minerals, such as calcium and vitamin D, enhancing its nutritional profile.

This makes it not only a versatile option for those with lactose intolerance or dairy allergies but also a valuable component of a balanced diet, supporting muscle health and overall nutritional needs.

Milkbasket Will Help You Fulfil Your Protein Intake

Ready to boost your protein intake without compromising on your vegetarian or vegan lifestyle? With Milkbasket, you can easily stock up on all the essential vegetarian protein sources.

Offering over 9,000+ products, from fresh veggies to groceries and dairy, Milkbasket ensures you can meet your protein needs effortlessly.

Simply add your items to the cart by midnight and enjoy hassle-free delivery to your doorstep by 7 AM—no doorbell needed.

So, why wait?

Download the Milkbasket app today, explore our extensive range of vegetables, milk, and more, and enjoy the convenience of getting everything you need delivered right to your couch.

Why is Protein Important?