Top Vegetarian Protein Sources

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Greek Yogurt

Greek yogurt is delectable in smoothies, parfaits with fruit and granola, and as a substitute for sour cream on tacos or in dips.

Fiber is heart-healthy, keeps you feeling satisfied, and can help you maintain a healthy weight.


Chia Seeds

Three grams of protein per tablespoon of chia seeds.

Additionally, one cup of prepared quinoa has 5 grams of fiber.


Cottage Cheese

Keep in mind that cottage cheese contains slightly more sodium than Greek yogurt if you're monitoring your sodium intake.

They are excellent atop smoothies, smoothie bowls, and oatmeal.

Hemp Seeds


In addition, legumes are a plant-based iron source.

You can find them on the menus of most sushi restaurants and in the refrigerated sections of most supermarkets. 


Green Peas

Most do not consider peas to be a source of protein, but they are. 

Peanut butter contains 7 grams of protein per two tablespoons.

Peanut Butter


Almonds, like peanuts, contain the satiating trifecta of fat, fiber, and protein. 

The yolks are also nutrient-dense, providing healthful fats and vitamin D that occurs naturally.


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