Food & Drinks

15 Vegetarian Sources of Protein

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15 Vegetarian Sources of Protein

It's the biggest question people have when it comes to going vegetarian: will I get enough protein?

Getting your fill of vegetarian protein isn't as complicated as you may think. You may be surprised to know many of the foods you already consume, such as nut butters, are packed with protein.

To make things easier on you, the Perelman School of Medicine at the University of Pennsylvania has published a nifty infographic showcasing 15 vegetarian sources of protein.

So what vegetarian protein should you be eating? Let's take a look:

15 Vegetarian Sources of Protein


Seitan, a wheat-based meat substitute, comes in at number one with a whopping 24 grams of protein.

It is versatile to use and you can make anything from vegan seitan rolls to seitan with mushrooms and white wine.


Not surprisingly, tofu also ranks high on the list of vegetarian sources of protein. Just half a cup provides 18 grams of protein.

Try adding tofu to a stir fry or this stunning dish of wasabi noodles and edamame.

Greek Yogurt

When you are a vegetarian the type of yogurt you reach for is very important. To get the most bang for your buck opt for Greek yogurt, which contains 18 grams of protein in a 6oz. serving.

Try topping it with nuts and honey for a delectable breakfast, snack or dessert.


Cheese is another great source of vegetarian protein. Favorites like mozzarella and cheddar provide seven grams of protein for just a 1oz. serving.

Due to its content of saturated fat aim for eating cheese in moderation.

Looking for a balanced yet cheesy dish? Try making a tower of zucchini, tomato and fresh mozzarella.


Eggs may not be vegan, but they are a wonderful source of protein. One large egg has about six grams of protein.

There are countless ways to prepare eggs, but we especially like them with spice, such as in this huevos rancheros recipe.

Quinoa & Co.

Veggie burgers, nuts and quinoa are other good sources of vegetarian protein, as are cow's milk and plant-based milks

Get the full scoop below and if you get hungry take your pick from hundreds of tasty vegetarian recipes.

15 Foods for a Vegetarian Diet
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