Whether you’re vegetarian, trying to cut back on meat, or simply looking to add variety to your diet, getting enough protein is essential. Protein is a critical nutrient that helps build muscle, repair tissue, and support overall health. While meat often takes center stage as the go-to protein source, there are plenty of other protein-packed options that are just as nutritious—if not better for you. Check out some of our favorite non-meat protein sources that you might be forgetting about.
1. Lentils
Protein Power: 18 grams per cup (cooked)
Lentils are a versatile, plant-based protein that’s packed with fiber, vitamins, and minerals. They’re perfect for soups, salads, or even veggie burgers. Unlike meat, lentils are low in fat and high in fiber, making them great for digestion and heart health.
Bonus: Lentils are also a rich source of iron, which helps boost energy levels—especially for those who don’t consume meat.
2. Quinoa
Protein Power: 8 grams per cup (cooked)
Often mistaken for a grain, quinoa is actually a seed and one of the rare plant-based sources of complete protein, meaning it contains all nine essential amino acids. It’s gluten-free, easy to cook, and works great as a base for salads, bowls, or side dishes. Not only is quinoa a high-protein option, but it also offers a significant amount of fiber and magnesium.
3. Greek Yogurt
Protein Power: 10 grams per 100 grams
Greek yogurt is a fantastic source of protein that’s easy to incorporate into your meals. Rich in probiotics, it’s great for your gut health and can be used in smoothies, dips, or enjoyed with fresh fruit and nuts for a protein-packed snack.
Tip: Opt for plain, unsweetened Greek yogurt to avoid added sugars.
4. Edamame
Protein Power: 17 grams per cup (cooked)
These tender, green soybeans are a popular snack in Japanese cuisine and are loaded with protein. Edamame is a complete plant protein, meaning it contains all the essential amino acids your body needs. Enjoy them steamed with a dash of sea salt, or toss them into salads and stir-fries for an easy protein boost.
Bonus: Edamame is rich in antioxidants and vitamin K, making it a healthy and satisfying snack.
5. Chickpeas (Garbanzo Beans)
Protein Power: 14.5 grams per cup (cooked)
Chickpeas are another fantastic plant-based protein source that can be used in countless recipes. Whether you’re making a creamy hummus, a crunchy roasted chickpea snack, or adding them to soups and salads, they’re a healthy and delicious way to up your protein intake. Chickpeas are also a great source of fiber, helping to keep you full longer.
6. Hemp Seeds
Protein Power: 10 grams per 3 tablespoons
Hemp seeds are small but mighty when it comes to protein. Not only are they a complete protein, but they’re also rich in omega-3 fatty acids, which are excellent for heart health. Sprinkle hemp seeds over your yogurt, salads, or blend them into smoothies for an extra nutritional punch.
7. Cottage Cheese
Protein Power: 14 grams per half-cup
Cottage cheese is a protein-rich dairy option that’s low in fat and calories. It’s an excellent choice for a high-protein snack or a meal accompaniment. Pair it with fruits like berries or vegetables for a well-balanced, protein-packed treat. Cottage cheese is also rich in calcium, supporting bone health.
8. Chia Seeds
Protein Power: 4.7 grams per ounce
Though small, chia seeds are a nutritional powerhouse. Not only do they provide a solid amount of protein, but they’re also loaded with omega-3 fatty acids, fiber, and antioxidants. Add chia seeds to smoothies, oatmeal, or make chia pudding for a nutritious, filling breakfast or snack.
9. Peas
Protein Power: 8 grams per cup (cooked)
Green peas are often overlooked as a protein source, but they pack quite a punch. They’re not only a great protein option but also rich in vitamins A, C, and K. Use peas in soups, stir-fries, or mix them with other vegetables for a healthy, high-protein meal.
Final Thoughts
There’s a whole world of protein-rich foods beyond meat that are delicious, nutritious, and easy to incorporate into your diet. Whether you’re vegetarian, vegan, or simply trying to cut back on meat, these alternative protein sources can help you meet your nutritional needs without compromising on flavor or variety. Give them a try, and your body will thank you!