What food is a good substitute for protein? The best plant-based and dairy options

October 10, 2025 •

5 min read

According to the National Institutes of Health, while meat, poultry, and fish are common protein sources, a balanced diet can include a wide variety of plant-based and dairy options. Learning what food is a good substitute for protein? can be a game-changer for those seeking to reduce meat consumption for health, environmental, or ethical reasons. A diverse approach ensures you consume all the essential amino acids your body needs to thrive.

Quick Summary

This article explores the best plant-based, soy-based, and dairy-based alternatives for protein, offering guidance on complete proteins and complementary food pairings. It highlights the nutritional benefits of each option and provides a comparison to help readers make informed dietary choices for optimal health.

Key Points

Embrace Legumes: Integrate lentils, beans, and chickpeas into your meals for a fiber and protein-rich base that is both affordable and nutritious.
Utilize Soy Products: Tofu, tempeh, and edamame are complete proteins that can be used in a variety of recipes to mimic meat, from stir-fries to sandwiches.
Snack on Nuts and Seeds: Add nuts like almonds and pistachios, along with seeds like hemp and chia, to your diet for a concentrated source of protein, healthy fats, and minerals.
Combine Incomplete Proteins: To ensure all essential amino acids are consumed, pair plant proteins like combining legumes with whole grains in your meals.
Opt for Dairy Alternatives (if applicable): For lacto-ovo vegetarians, Greek yogurt and cottage cheese are excellent protein sources to incorporate into smoothies, snacks, and meals.
Prioritize Variety: Avoid relying on just one or two protein substitutes. A diverse selection of plant-based options will provide a broader range of nutrients and amino acids.

Plant-based powerhouses: Legumes, nuts, and seeds

When considering plant-based protein, legumes, nuts, and seeds are fundamental staples. These foods are versatile, affordable, and packed with fiber, vitamins, and minerals that promote overall health. Incorporating a variety of these foods throughout the day is key to ensuring you get all nine essential amino acids required for muscle growth and tissue repair.

Legumes: The backbone of a plant-based diet

Legumes, which include beans, lentils, chickpeas, and peas, are nutritional powerhouses. A single cup of cooked lentils provides a substantial 18 grams of protein and 8 grams of fiber, and is rich in iron and folate. They are incredibly versatile and can be used in soups, stews, salads, and curries. Chickpeas, or garbanzo beans, offer around 15 grams of protein per cup and can be roasted for a crispy snack or blended into hummus. Combining legumes with grains can help form a complete protein, ensuring your body gets all necessary amino acids.

Nuts and seeds: Nutrient-dense and versatile

Nuts and seeds offer a powerful combination of protein, healthy fats, fiber, and important minerals. Hemp seeds are a standout, providing approximately 9 grams of complete protein in just three tablespoons. Pumpkin seeds (pepitas) are another excellent source, offering 8 grams of protein per ounce. Chia seeds are tiny but mighty, with 5 grams of protein per ounce, and are rich in omega-3 fatty acids. Nuts like almonds and peanuts also offer a significant protein boost and can be enjoyed as a snack or in nut butters.

Soy and wheat-based meat alternatives

Soy and vital wheat gluten are excellent sources of complete protein for those looking for more direct meat substitutes. These foods are a staple in many vegetarian and vegan diets due to their high protein content and ability to mimic the texture of meat.

Tofu and tempeh: Both are made from soybeans and are complete proteins. Tofu is made from coagulated soy milk pressed into blocks and is prized for its versatility and ability to absorb flavors. Tempeh is made from fermented, whole soybeans, which gives it a firmer texture and nutty flavor. A half-cup serving of tempeh contains about 17 grams of protein.
Seitan: Often called “wheat meat,” seitan is made from vital wheat gluten and has a chewy, meat-like texture. It is one of the highest plant-based protein sources, with a 3-ounce serving providing around 21 grams of protein. However, those with gluten sensitivities should avoid seitan.
Edamame: These are young soybeans, often served in the pod or shelled. A cup of edamame offers almost 18 grams of complete protein and is rich in fiber, vitamins, and minerals.

Dairy and eggs: For lacto-ovo vegetarians

For individuals who include dairy and eggs in their diet, these animal products offer high-quality protein alternatives with all the essential amino acids.

Greek yogurt: Greek yogurt is strained to remove excess whey, resulting in a thicker consistency and higher protein concentration than regular yogurt. A single cup can contain up to 23 grams of protein.
Cottage cheese: This fresh cheese is an excellent source of casein protein, which is digested slowly by the body. It is a versatile addition to both savory and sweet dishes.
Eggs: A single large egg contains about 6 grams of complete protein, along with healthy fats and other important nutrients. Eggs can be incorporated into countless meals, from breakfast scrambles to dinner frittatas.

Comparing protein alternatives

To help visualize the best protein substitutes, here is a comparison table showcasing some top options based on a standard serving size.


Food (per serving)	Protein (approx.)	Complete Protein?	Key Benefits	Best For
Cooked Lentils (1 cup)	18g	No*	High in fiber, affordable	Soups, stews, salads
Firm Tofu (1/2 cup)	10g	Yes	Versatile, absorbs flavors	Stir-fries, scrambles, baking
Seitan (3 oz)	21g	Yes	High protein, meat-like texture	Grilling, tacos, sandwiches
Cooked Quinoa (1 cup)	8g	Yes	Gluten-free, seed	Grain bowls, salads, side dish
Shelled Edamame (1/2 cup)	9g	Yes	Fiber, vitamins, snacks	Snacks, salads, stir-fries
Greek Yogurt (1 cup)	23g	Yes	Probiotics, high protein	Smoothies, parfaits, dips
Almonds (1 oz)	6g	No*	Healthy fats, vitamins	Snacking, trail mix
Hemp Seeds (3 tbsp)	9g	Yes	Omega-3s, magnesium	Smoothies, salads, oatmeal

*Many plant proteins are 'incomplete' but can be combined to provide all essential amino acids.

Strategic pairing for complete protein

Many plant-based protein sources, aside from soy and quinoa, are considered “incomplete” because they lack one or more of the nine essential amino acids. However, your body can combine amino acids from different foods eaten throughout the day to form a complete protein. This strategy makes achieving adequate protein intake straightforward. For example, pairing legumes (like beans or lentils) with grains (like rice or whole-wheat bread) creates a complete protein. A classic example is rice and beans. A lentil soup served with whole-grain bread is another great way to get a complete protein meal. This combination of foods is effective for maximizing nutrient absorption.

Incorporating variety for best results

When seeking to replace meat in your diet, the key is variety. Instead of focusing on a single substitute, build meals around a diverse array of protein-rich plant foods. Start with legumes as a base, add nuts and seeds for texture and healthy fats, and incorporate complete plant proteins like tofu and quinoa. If you consume dairy and eggs, include Greek yogurt and cottage cheese to easily boost your protein intake. By using different food groups, you ensure a broad spectrum of nutrients and essential amino acids while enjoying a more varied and exciting diet.

Conclusion: Making informed protein choices

Finding a good substitute for protein goes beyond simply replacing one food with another. It involves understanding nutritional needs and embracing the rich diversity of plant-based and dairy options available. Whether you are aiming for a fully vegan lifestyle or simply trying to reduce your meat consumption, excellent alternatives exist to help you meet your protein goals. By incorporating a variety of legumes, nuts, seeds, and soy products, and considering dairy and eggs if they fit your diet, you can enjoy a flavorful, nutritious, and sustainable diet without compromising your health.

Key takeaways

Legumes are highly versatile and affordable: Pulses like lentils, beans, and chickpeas are protein and fiber powerhouses, easily incorporated into many dishes.
Soy-based products offer complete protein: Tofu, tempeh, and edamame provide all essential amino acids, making them excellent meat alternatives.
Nuts and seeds boost protein and healthy fats: Hemp, pumpkin, and chia seeds offer concentrated protein and other vital nutrients like omega-3s.
Strategic pairing is important for plant-based diets: Combine incomplete proteins like legumes and grains to ensure you receive a complete amino acid profile.
Dairy options are protein-rich for lacto-ovo vegetarians: Greek yogurt and cottage cheese offer high-quality protein and other nutritional benefits like calcium.
Variety is the key to balanced nutrition: Don't rely on a single substitute; mix and match different plant-based protein sources for maximum nutritional impact.

Frequently Asked Questions

While many vegetables contain protein, legumes like lentils, chickpeas, and beans are among the most potent vegetable-based protein sources. Edamame, green peas, and spinach also offer decent amounts of protein.

Tofu and tempeh are both excellent, complete protein sources made from soy. Tempeh typically offers more protein per serving and has a firmer, nutty texture, while tofu is more versatile and readily absorbs flavors.

To get all essential amino acids, combine different plant-based protein sources throughout the day. Foods like soy, quinoa, and hemp seeds are complete proteins on their own. For incomplete proteins, combining legumes with grains (like rice and beans) is a common strategy.

Beans and lentils are fantastic, affordable protein sources, but they are incomplete proteins. While they provide significant protein, you should also eat a variety of other foods like grains, nuts, and seeds to ensure you receive all essential amino acids.

Yes, seitan is an excellent protein replacement, especially for those who prefer a meat-like texture. It is high in protein, but as it is made from vital wheat gluten, it is unsuitable for individuals with gluten intolerance.

For those who consume dairy, Greek yogurt and cottage cheese are excellent high-protein substitutes. A single cup of Greek yogurt can offer up to 23 grams of protein.

Yes, plant-based protein powders made from peas, rice, or other sources can be a convenient way to boost your protein intake. They can be added to smoothies, oatmeal, or baked goods for a quick protein supplement.