Top 15 Foods High in Protein That Aren’t Meat

Discover a world of protein-packed goodness that doesn’t involve meat! We have handpicked a lineup of foods high in protein that aren’t meat but are just as beneficial. This list opens up a whole new world of delicious and nutritious possibilities, proving that foods high in protein can be both meat-free and enjoyable! Plus, these options not only provide essential nutrients but also offer versatility, allowing you to incorporate them into a wide range of dishes. 

Chickpeas

Chickpeas, also known as garbanzo beans, are a versatile legume that is high in protein and fiber. Packed with essential nutrients like iron, folate, and magnesium, chickpeas are a popular ingredient in hummus, soups, salads, and curries.

Lentils

Lentils are legumes that are high in protein and fiber. They are also a good source of folate, iron, and other essential minerals. Lentils are known for their versatility in various dishes, from soups and stews to salads and curries. One way you can incorporate lentils into your meals is by making this Lentil Quesadilla Recipe! Enjoy it as a light meal or a tasty snack.

Edamame

Edamame are young soybeans that are harvested before they fully mature. They are a popular snack and appetizer and are rich in protein, fiber, and antioxidants. Edamame is also a good source of iron, calcium, and vitamin C. These little pods have tender texture, making them addictive.

Quinoa

Quinoa is a gluten-free pseudo-grain that is considered a complete protein source. It contains all nine essential amino acids, making it a valuable plant-based protein option. Quinoa is also high in fiber, magnesium, and antioxidants.  With its delicate texture and nutty taste, it makes a great addition to salads, grain bowls, and pilafs. 

Cottage Cheese

Cottage cheese is a fresh cheese that is low in fat but high in protein. You can make this by curdling milk and draining the whey, resulting in a creamy and protein-rich product packed with calcium that provides essential amino acids. With Memorial Day coming up, make these red, white and blue mini cheesecakes using cottage cheese.

Greek Yogurt

Greek yogurt is higher in protein compared to regular yogurt. It is a good source of calcium, probiotics, and essential amino acids. Greek yogurt is known for its creamy texture and tangy taste, making it a popular choice for breakfast like this Strawberry Yogurt Parfaits or as a dessert like this High Protein Frozen Yogurt. You can also incorporate this to savory dishes like this Slow Cooker Chicken With Greek Yogurt Marinade.

Tofu

Tofu is a soy-based protein made from coagulated soy milk. It is an excellent source of plant-based protein and provides essential amino acids. Tofu is also a good source of minerals like calcium and iron and is known for its ability to absorb flavors in cooking – whether it’s marinated, grilled, or stir-fried.

Boiled Eggs

Eggs are a complete protein source that provides essential amino acids. Boiled eggs are a convenient and versatile way to enjoy the protein content of eggs. With their protein-rich content and versatile nature, you can enjoy them on their own, sliced onto salads, or used in various recipes like this TikTok Egg Boil Recipe and Veggie Egg Bites.

Peanut Butter

This creamy spread is made from ground peanuts and is an excellent source of protein-packed goodness. Whether you spread it on toast, blend it into treats like this Chocolate Chip Banana Peanut Butter Muffins, or use it as a dip, peanut butter not only offers a rich and nutty flavor but also healthy fats.

Chia Seeds

Chia seeds are tiny black seeds that are rich in protein, fiber, and omega-3 fatty acids. They are also a good source of calcium and antioxidants. Mix them into puddings, add them to your overnight oats, sprinkle them on top of smoothies, or use them as an egg substitute in baking.

Cashews

Cashews are kidney-shaped nuts that are rich in protein, healthy fats, and minerals. They provide essential nutrients like magnesium, phosphorus, and copper. You can enjoy them as a snack, used in cooking, or ground into cashew butter.

Mushrooms

Mushrooms are low in calories and fat but offer a modest amount of protein. They are also a good source of vitamins and minerals, such as vitamin D and selenium. Mushrooms are a versatile ingredient that adds a savory flavor to various dishes like this Vegan Stuffed Portobello Mushrooms and Mushroom Hummus with Sautéed Garlic. Learn how to clean your mushrooms properly and enjoy them as a versatile meat subsitute.

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are small seeds that are packed with protein, healthy fats, and minerals. They are a good source of zinc, magnesium, and antioxidants. You can sprinkle them on salads, toast, or enjoy them as a crunchy and interactive snack.

Seitan

Seitan, also known as wheat gluten, is a popular meat substitute that is high in protein. It is made by rinsing wheat flour dough to remove the starch, leaving behind the gluten. Seitan is a versatile ingredient used in stir-fries, sandwiches, and other savory dishes.

Green Peas

Sweet and vibrant, green peas are a nutritious vegetable that offers a good amount of protein, dietary fiber, and vitamins. They are also a rich source of antioxidants, including vitamin C and vitamin A. You can enjoy them as a side dish, added to salads, or used in various recipes.