No Eggs? No Worries! 5 High-Protein Foods Every Vegetarian Needs to Know

Eating enough protein is very important for your body. If you are not getting enough, you may notice it in the way your hair, nails, and skin look. Cuts and wounds may take longer to heal. You might also catch colds more often, feel weak in your muscles, or even develop anemia.

For vegetarians who do not eat eggs, getting all the protein you need is possible. The secret is to eat a variety of foods, mixing beans, legumes, grains, and nuts, without depending too much on packaged substitutes like vegan cheese.

These ultra-processed foods do not give much real health benefit.

Greek Yogurt 

Greek yogurt is a delicious way to add protein to your meals. One cup gives you about 23 grams of protein. You can blend it into smoothies, layer it with fruit and granola for a parfait, or even use it as a sour cream substitute on tacos or in dips. Along with protein, Greek yogurt also gives you calcium and gut-friendly probiotics. To keep it healthy, pick plain yogurt instead of the sweetened kind to avoid extra sugar.

Lentils

Lentils may look small, but they are packed with nutrients. Just half a cup of cooked lentils gives you about 9 grams of protein and 8 grams of fiber. Fiber is good for your heart and helps you stay full for longer. If you are trying to manage your weight, lentils can be a smart choice. They taste great in soups, salads, or as a side dish.

Cottage Cheese 

Cottage cheese is another simple way to add protein to your day. Half a cup has about 14 grams of protein. It is slightly higher in salt than Greek yogurt, so keep that in mind if you watch your sodium intake. Cottage cheese can be enjoyed as a savory dip or made sweet by adding fruit and a drizzle of honey.

Beans 

Chickpeas, black beans, and other beans are easy to cook and full of goodness. A half-cup of cooked beans gives you around 7 to 8 grams of protein along with plenty of fiber. They are also a plant-based source of iron. You can add them to tacos, salads, or soups or even mash them into dips. They are affordable and fit well into almost any meal.

Peanut Butter 

Peanut butter is not just tasty, it is also full of protein, fiber, and healthy fats. Two tablespoons give you about 7 grams of protein. You can spread it on toast, blend it into a smoothie, or mix it into a peanut sauce for savory dishes. The mix of protein and healthy fats helps keep you full for longer.

Eating enough protein as a vegetarian is not hard when you enjoy a variety of these foods every day.

Disclaimer: This article is for general information only. Please talk to a qualified dietitian or medical professional before making major changes to your diet.