If you are a vegetarian tracking your macros for the first time finding vegetarian protein sources that fit your goals can be challenging. There is a lot of rhetoric out there suggesting that eating a well-balanced, high-protein diet as a vegetarian will be difficult. But I beg to differ.
Even if you aren’t vegetarian, there is a lot to be learned about commonly assumed protein sources.
For example, eggs are widely considered a good source of protein. And yes, a singular egg has about 6 grams of protein. But if you’re trying to hit your breakfast protein goal with just eggs in the morning, you’ll have to consume a lot of them.
Compare that to a vegetarian protein shake with 0% Greek yogurt (17g protein), spirulina (4 – 8g protein), and a plant-based protein powder (~20g protein). Suddenly, you’re sipping on a smoothie with as much as 40 + grams of protein!
That’s why we want to create a cheat sheet of vegetarian protein sources you can refer to when you’re building out your meal plans.
Shall we dive in?
Vegetarian Protein Sources (Macro Friendly)
Protein Powders
Let’s get this one out of the way. There are tons of vegetarian and even vegan protein powders out there that boast around 20 grams of protein per serving. This is a great way to kickstart a morning or give yourself a protein boost mid-afternoon between meals! I like Orgain as a vegetarian option!
Spirulina
Two tablespoons of spirulina yields 8 grams of protein and while that might not seem like a lot, spirulina is considered a complete protein. This means it contains all nine of the essential amino acids that our body does not make on its own. It also covers 95% of your daily iron needs and provides other important vitamins and minerals like magnesium, copper, and potassium.
Research shows that adding spirulina to your diet can have a range of benefits from boosting your immune system to healthy digestion. More studies show that spirulina can be used for anti-inflammatory support!
So, for 8 grams of protein, you’re gaining a lot of vitamins, minerals, and gut health benefits! I’d say it’s worth a try! However, it does have an earthy flavor so we recommend using it in a smoothie or Açaii bowl.
Nutritional Yeast
One serving of nutritional yeast has 8 grams of protein. But that’s not all! It’s also a fantastic source of Vitamin B, Riboflavin, and Thiamin. What’s more, it provides 12% of the recommended daily value of fiber.
Because yeast is a fermented food, it will do wonders for your gut health and studies have shown it to support the immune system and reduce inflammation.
What’s cool about nutritional yeast is you can use it in a ton of ways!
You can spring it on popcorn, pasta, or veggies for a savory, nutty, and cheesy flavor.
Are you a Trader Joe’s person? Their Piquant Popcorn is seasoned with nutritional yeast! Its cheese flavor is so prominent it’s used in a lot of vegan cheese sauces.
But that’s not all, you can also use nutritional yeast to thicken broths and sauces – making this an excellent option for my gluten-free friends!
So, whether you’re vegetarian or not, nutritional yeast is a great protein source to have on your shelf!
Seitan
While this vegetarian protein source is not gluten-free, it is vegan! It’s an especially great option for vegetarians who are looking for a texture and look that’s more comparable to meat than soy products.
Seitan is a wheat-based protein that packs 21 grams of protein per serving making it one of the most protein-dense vegetarian/vegan protein sources out there.
And before you question it, one serving only contains 5 grams of carbs and 2 grams of fat, making it one of the most macro-friendly options as well.
The important thing about cooking with seitan is seasoning it well as it has a very mild flavor. But, add it to a curry or toss it in buffalo sauce and you’ll be saying, “Chicken, who?”
Lentils
The biggest benefit of vegetarian protein sources is their fiber content. Generally speaking, most vegetarian protein sources are also great fiber sources. And that is certainly true about lentils.
Just one cup of lentils yields almost 18 grams of protein and 15.6 grams of fiber! That’s half of the recommended daily fiber intake! And if you don’t know why fiber is important to you, give this a read.
Now, lentils are also a carbohydrate, so you will want to be mindful of that when you’re meal planning if you are tracking your macros. But as you know, healthy dancers and athletes need carbohydrates for energy, and getting vitamins, minerals, and macronutrients from your carbs is a win-win!
Beans
From pinto to Great Northern to chickpeas, most beans contain about 15 grams of protein per cup. Just like lentils, this serving will also give you half of your daily fiber intake as well as being an excellent source of complex carbohydrates.
Beans contain a variety of important vitamins and minerals like calcium, potassium, and magnesium which all promote healthy muscle recovery – a bonus for athletes!
0% Greek Yogurt
Okay, if you are a vegan this one isn’t for you. However, greek yogurt is one of the most versatile vegetarian protein sources out there. One serving (170g) of 0% Greek yogurt contains 17 grams of protein, and if you pair it with foods high in fiber like fruits, you’ll have created a perfect food for balancing your gut health.
You can use Greek yogurt in smoothies and parfaits, but you can also use it as a substitute for any recipe that calls for sour cream. Don’t believe me? Try it, I dare you. Suddenly tacos and nachos are one of the most macro-friendly meals you can eat – and you won’t even have to forgo the crema and sauces!
Non-fat/Low-fat Cottage Cheese
Like Greek yogurt, this one isn’t vegan, but it is also incredibly versatile.
One cup of low-fat cottage cheese has a whopping 24 grams of protein!
Now, a lot of you might be opinionated about cottage cheese and fruit. But that’s not the only way to enjoy this food.
My favorite way? Vodka sauce.
Take your non, or low-fat, cottage cheese and blend it in a blender to make a smooth sauce. Mix this with crushed tomatoes, garlic, onions, basil, and red chili flakes for a vodka sauce copycat that is packed with protein.
Quinoa
Last up on our list of vegetarian protein sources is one you likely know well, quinoa. One cup of quinoa has about 8 grams of protein and 5 grams of fiber and is naturally gluten-free! Quinoa, like spirulina, is also considered a complete protein.
While 8 grams of protein may not seem like a lot, when you consider that quinoa is usually just a component of the meal, it starts to matter more. Using quinoa as your carbohydrate in a dish is a great way to make your meal more nutrient-dense.
Not only that but foods like quinoa that are high in fiber and nutrition tend to keep us fuller longer. This makes it a great food to consume on a long rehearsal or work day when you might not get to have your mid-afternoon snack!
There you go, 10 vegetarian protein sources that will not only get you closer to your protein goals but will help you maintain a well-balanced diet. From gut health to macros, these foods will support you on your health journey whether you’re a vegetarian or not! So, which one will you be trying first?
Want more nutrition tips? Check out these blog favorites all about getting you the fuel you need: The Protein Needs of Dancers, Make Your Food Work For YOU: Meal Planning For Dancers, Kick Your Food Guilt to the Curb: 6 Tips for Enjoying your Food This Holiday Season
