9 great sources of protein for vegetarians

There’s no doubt about it – meat eaters generally have it easy when it comes to protein. 

Protein is an incredibly important part of our diet and nutrition – indeed, it’s often referred to as a building block of our bodies. Known as a macronutrient, it helps to grow, repair and maintain different muscles, organs, skin, hair and nails, all of which rely on proteins to stay strong and healthy.¹ When we eat protein-rich foods, our body breaks them down into smaller units called amino acids, which are then used to build and fix the different tissues in our body.² 

The amount of protein we each need can vary based on age, sex, weight, physical activity and overall health – regardless of whether you eat meat or not. For example, a 25-year-old bodybuilder will need a very different amount of protein compared to an inactive retiree in their 70s.

Pairing your proteins are a great way to get a full spectrum of goodness onto your plate, as Emily explains: “My favourite proteins are called ‘complete proteins’, which contain all essential amino acids. We have amino acids which the body can produce themselves. But then we have ones which we have to consume from diet and to be able to promote muscle repair, recovery and growth.”

While vegetarian and vegan protein powders offer a quick and efficient way to pack in the protein, there are a wealth of foods that contain protein and are probably already making up a large part of your diet. In fact, if you’re focused on eating healthy, whole foods, it’s likely you’re already including plenty of protein in your diet already.

We have a thorough guide to the vegetables and grains containing the most protein here, showcasing veggie and vegan favourites like lentils, chickpeas, edamame beans, quinoa and even whizzed up in a mushroom protein powder.

While it may sound not sound instantly appealing, nutritional yeast is actually a cheesy-nutty flavoured vegan and gluten-free ingredient, usually in powder or flake form. It can be sprinkled on soups, salads, pasta dishes, stews, popcorn and more. Nutritional yeast – sometimes known as 'nooch' – contains up to 2g of protein per 5g,^{10, 15} so sprinkling a few spoonfuls on your food throughout the week is a great way to boost your intake. Low in fat and calories, nutritional yeast is also packed with B vitamins, so is a fantastic addition to any vegetarian, vegan, or meat-eating diet. ^10,16

Known as the ‘ultimate ocean protein’, this green algae packs a whopping 65 to 71% complete protein.¹⁹ A single tablespoon typically contains around 10g of protein, depending on the brand. It’s also loaded with essential vitamins, minerals and antioxidants, including B-vitamins, iron, magnesium and calcium. Just add spirulina powder to smoothies, juices and other recipes for a convenient protein boost. If you’re not a fan of the taste, you can also take spirulina supplements in tablet or capsule form.

Perfect for snacking, adding to salads, blending into smoothies or even whipping into a butter to slather on your morning toast, almond nuts pack around 21g of protein per 100g,^{12, 20} or roughly 2g per handful of 10. They’re also a fantastic source of healthy fats, which are great for your heart, and vitamin E oxidants and fibre, all of which will contribute to your overall health and wellbeing.