How to get protein without dairy or soy? A complete guide

November 10, 2025 •

4 min read

According to a MedlinePlus Medical Encyclopedia article updated in 2025, the daily recommended intake of protein for healthy adults is 10% to 35% of total calorie needs. For those with allergies or intolerances, knowing how to get protein without dairy or soy is crucial for maintaining a balanced and healthy diet that meets these requirements. This guide will explore a wide array of options beyond these common allergens.

Quick Summary

This guide details various protein sources for individuals avoiding dairy and soy, including nuts, seeds, legumes, whole grains, and animal products like meat, fish, and eggs. It covers how to ensure complete protein intake from plant-based foods and provides practical meal ideas.

Key Points

Embrace Diversity: A wide variety of animal and plant-based foods can provide excellent protein, eliminating the need to rely on dairy or soy.
Consider Complete Proteins: Some plant-based foods like quinoa, hemp seeds, and buckwheat contain all nine essential amino acids and can be included in your diet.
Combine Plant Foods: Pairing complementary proteins like legumes with grains ensures you get a complete amino acid profile throughout the day without needing them in the same meal.
Stock Up on Staples: Keep your pantry and fridge stocked with nuts, seeds, and legumes for easy additions to meals or quick, protein-rich snacks.
Utilize Lean Animal Sources: If your diet includes animal products, opt for lean meats, fish, poultry, and eggs for high-quality, complete protein.
Use Protein Powders: For convenience, choose plant-based protein powders made from rice, pea, or hemp, ensuring they are suitable for your specific allergen needs.

Navigating a Dairy-Free and Soy-Free Diet

For many, dairy and soy products are go-to sources of protein, but for those with allergies, intolerances, or specific dietary choices, these options are off the table. Fortunately, a vast and varied world of protein exists beyond these two staples. From nutrient-dense plant-based foods to lean animal proteins, a diverse diet can easily provide all the essential amino acids your body needs.

Lean Animal Protein Sources

If you include animal products in your diet, lean meats, poultry, and fish are some of the most efficient sources of complete protein, meaning they contain all nine essential amino acids. Eggs are another excellent and versatile option that, despite being sold in the dairy aisle, contain no dairy.

Fish and Shellfish: A three-ounce serving of trout can provide 20 grams of protein, while salmon and sardines offer heart-healthy omega-3 fats. Options low in mercury, such as salmon, anchovies, and trout, are recommended.
Poultry: Skinless chicken and turkey are excellent lean protein choices. A three-ounce portion contains approximately 27 grams of protein.
Eggs: A single large egg contains about six grams of high-quality protein and can be enjoyed scrambled, boiled, or in an omelet.

Powerful Plant-Based Proteins

For those on a vegan or plant-based diet, a wide variety of foods can supply the necessary protein, especially when combined throughout the day to form a complete amino acid profile.

Complete Plant Proteins

Some plant-based foods contain all nine essential amino acids, making them complete proteins on their own.

Quinoa: This gluten-free seed is a complete protein source, offering about 8 grams per cooked cup. It can be used as a side dish, in salads, or as a base for meals.
Hemp Seeds: Often called hemp hearts, these seeds contain all nine essential amino acids. Three tablespoons provide about 10 grams of protein.
Buckwheat: Not related to wheat, this grain is another complete protein source, with about 6 grams per cooked cup.

Complementary Plant Protein Combinations

By pairing different plant-based foods, you can create complete proteins. This is easier than it sounds, as the body can combine amino acids from different meals consumed throughout the day.

Legumes with Whole Grains: Pair beans, lentils, or chickpeas with grains like brown rice or whole-wheat pasta. Examples include black beans and rice or lentil soup with crackers.
Legumes with Nuts or Seeds: Hummus (chickpeas with tahini, a sesame seed paste) is a classic example. A salad with lentils and almonds is another tasty option.

Nuts, Seeds, and Legumes: Pantry Essentials

Stocking your kitchen with these staples provides endless opportunities for high-protein meals and snacks.

Legumes: Lentils and chickpeas are versatile and budget-friendly. One cup of cooked lentils has about 18 grams of protein. Other great options include black beans, kidney beans, and fava beans.
Nuts and Nut Butters: Almonds, walnuts, cashews, and peanuts are packed with protein. Two tablespoons of natural peanut butter contain about 8 grams of protein. Enjoy them as snacks or in spreads.
Seeds: Chia seeds, hemp seeds, and flaxseeds are tiny but mighty, adding protein, fiber, and omega-3s to smoothies, oatmeal, or baked goods. Pumpkin seeds are another protein-rich option for snacking or topping salads.

Other Protein-Rich Options

Nutritional Yeast: Often used in vegan recipes for a cheesy flavor, two tablespoons of nutritional yeast can provide 8 grams of protein and is a great source of B12.
Seitan: Made from wheat gluten, seitan is a popular meat substitute with a chewy texture. One-third of a cup can contain around 21 grams of protein. Individuals with gluten sensitivities or celiac disease should avoid it.
Green Peas: One cup of green peas contains about 8 grams of protein, equivalent to a cup of cow's milk.
Protein Powders: For a convenient boost, plant-based protein powders from sources like pea, rice, or hemp are excellent alternatives. Ensure they are manufactured in an allergy-friendly facility if you have severe allergies.

A Practical Meal Plan

To maximize your protein intake without relying on dairy or soy, here's how to structure your meals:

Breakfast: High-protein overnight oats made with a non-dairy milk alternative (like oat or almond) and a scoop of rice or pea protein powder, topped with chia and hemp seeds. Or, try scrambled eggs with spinach and a side of roasted potatoes.
Lunch: A quinoa bowl with roasted chickpeas, pumpkin seeds, and a variety of non-starchy vegetables. Add a drizzle of tahini dressing for extra protein and flavor.
Dinner: Lentil soup with a side of seitan or fish. Alternatively, try a chicken and vegetable stir-fry with brown rice.
Snacks: A handful of almonds, roasted chickpeas, or an apple with sunflower seed butter are satisfying and protein-rich.

Comparison of High-Protein Non-Dairy/Non-Soy Foods


Food Source	Protein per Serving	Additional Nutrients	Uses & Preparation
Cooked Lentils	~18g per cup	Fiber, iron, folate	Soups, stews, salads, veggie burgers
Cooked Quinoa	~8g per cup	Fiber, magnesium, antioxidants	Side dish, salad base, breakfast porridge
Chicken Breast	~27g per 3 oz	Lean source of complete protein	Baked, grilled, shredded in salads, stir-fries
Hard-Boiled Egg	~6g per large egg	Vitamin D, choline, antioxidants	Snacks, salads, breakfast
Hemp Seeds	~10g per 3 tbsp	Omega-3s, magnesium, iron	Smoothies, oatmeal, salads, baked goods
Pumpkin Seeds	~7g per oz	Zinc, magnesium, tryptophan	Snacks, salad topping, baking

Conclusion

Living a healthy lifestyle without relying on dairy or soy for protein is entirely achievable and can even lead to a more varied diet. By incorporating a mix of lean animal proteins, complete plant-based proteins like quinoa and hemp seeds, and complementary combinations of legumes, grains, nuts, and seeds, you can meet your daily nutritional needs. With strategic meal planning and smart snacking, you can enjoy a delicious and protein-packed diet, whether due to allergies or personal dietary preference. The key is to embrace the vast array of food options available and focus on variety for optimal health. You can find more information on dietary proteins on the Harvard T.H. Chan School of Public Health website: Protein - The Nutrition Source.

Frequently Asked Questions

Complete protein sources that are both dairy- and soy-free include animal products like eggs, fish, and poultry. Plant-based complete proteins include quinoa, hemp seeds, and buckwheat.

Vegans can get complete protein by consuming a wide variety of plant foods throughout the day, which naturally provides all the essential amino acids. Combining foods like legumes with grains (e.g., beans and rice) or nuts/seeds also creates a complete protein.

Excellent snack ideas include a handful of almonds or pistachios, oven-roasted chickpeas, hard-boiled eggs, or an apple with sunflower seed butter.

Yes, there are many plant-based protein powders that are free of both dairy and soy. Common options include powders made from rice, pea, or hemp. It's important to check product labels to ensure no cross-contamination has occurred in manufacturing.

Since dairy is a common source of these nutrients, it's important to seek alternatives. Non-dairy milks (like oat or almond) are often fortified with calcium and vitamin D. Fatty fish like salmon provides vitamin D, and leafy greens and fortified cereals can provide calcium.

No, it is a common misconception that complementary proteins must be consumed together in a single meal. As long as you consume a varied diet throughout the day, your body will get all the necessary amino acids.

Absolutely. Building muscle requires a sufficient intake of protein and calories, alongside resistance exercise. By incorporating a variety of protein-rich foods like nuts, seeds, legumes, eggs, fish, and poultry, you can easily meet your protein needs for muscle growth.