What is a good source of protein besides meat?

November 12, 2025 •

4 min read

According to the American Heart Association, incorporating a variety of protein sources beyond meat is essential for heart health and overall well-being. A diverse diet rich in plant-based options, along with dairy and eggs for vegetarians, offers a complete spectrum of nutrients. This guide will help you understand what is a good source of protein besides meat and how to effectively incorporate them into your meals.

Quick Summary

This article details various excellent non-meat protein sources, covering legumes, nuts, seeds, whole grains, and dairy products. It explores options like lentils, tofu, quinoa, and Greek yogurt, highlighting their nutritional benefits, versatility, and protein content. The guide also discusses the difference between complete and incomplete proteins and provides a comparison table for different sources.

Key Points

Diverse Protein Sources: Beyond meat, excellent protein can be found in legumes, nuts, seeds, soy products, dairy, and eggs.
Complete vs. Incomplete Protein: While many plant proteins are incomplete, combining them over the day, like rice with beans, ensures you get all nine essential amino acids.
Versatile Legumes: Lentils, chickpeas, and edamame are high-protein, high-fiber, and versatile ingredients perfect for various dishes.
Soy is a Complete Protein: Tofu, tempeh, and edamame derived from soybeans offer complete protein, making them vital for vegan diets.
High-Protein Dairy Options: For vegetarians, Greek yogurt and cottage cheese are concentrated sources of high-quality protein.
Convenient Supplements: Plant-based protein powders from pea, rice, or hemp can help meet higher protein needs conveniently.
Nutrient-Dense Nuts and Seeds: Small additions of nuts and seeds like almonds, chia, and hemp can significantly boost daily protein intake.

Plant-Based Powerhouses: Legumes, Nuts, and Seeds

Legumes, nuts, and seeds are staples for anyone looking to increase their protein intake without relying on meat. These options are often rich in fiber and other essential nutrients, offering benefits beyond just protein content.

Legumes: The Versatile Protein Source

Legumes, which include beans, lentils, and peas, are incredibly versatile and inexpensive. They serve as excellent meat substitutes in a wide array of dishes, from soups and stews to salads and tacos.

Lentils: A half-cup of cooked lentils provides about 9 grams of protein, significant fiber, and folate. Red lentils cook quickly and work well in curries, while brown and green lentils hold their shape better for salads.
Chickpeas (Garbanzo Beans): A staple in hummus and many Mediterranean dishes, chickpeas offer around 7.5 grams of protein per half-cup serving. Roasted chickpeas make for a crunchy, high-protein snack.
Edamame: These young soybeans are a complete protein and pack around 12 grams of protein per 100-gram serving. They can be steamed, boiled, or dry roasted for a simple, nutritious snack.

Nuts and Seeds: Small But Mighty

Don't underestimate the protein power of nuts and seeds. These small ingredients can be sprinkled on meals, added to smoothies, or eaten as a quick snack.

Almonds: Just one ounce of almonds contains about 6 grams of protein, along with healthy fats, fiber, and vitamin E.
Peanuts: Technically a legume but nutritionally grouped with nuts, peanuts and peanut butter are packed with protein. Two tablespoons of peanut butter can provide 7 to 8 grams of protein.
Chia Seeds: These tiny seeds are a superfood, offering about 4 grams of protein per ounce, in addition to high levels of fiber and omega-3 fatty acids.
Hemp Seeds: Offering even more protein than chia seeds, hemp seeds provide about 10 grams of protein per tablespoon.

Soy Products and Whole Grains

Soy-based foods and certain whole grains provide high-quality protein, including all nine essential amino acids that the body cannot produce on its own. This makes them particularly valuable for vegan diets.

Tofu and Tempeh: Both made from soybeans, these offer excellent protein. Tofu can be soft for blending into sauces or firm for frying and grilling. A 3-ounce serving of firm tofu provides over 9 grams of protein. Tempeh, made from fermented soybeans, offers a more nutty flavor and a firmer texture. Half a cup of tempeh can have over 15 grams of protein.
Seitan: Made from wheat gluten, seitan is a potent protein source, with one serving of seitan strips containing almost 25 grams of protein.
Quinoa: This ancient grain is a complete protein, containing all nine essential amino acids. A single cooked cup delivers around 8 grams of protein.

Dairy and Egg Alternatives: For Vegetarians

For those who consume some animal products but wish to reduce their meat intake, dairy and eggs remain stellar protein choices.

Greek Yogurt: Strained to remove liquid whey, Greek yogurt is thicker and higher in protein than regular yogurt. A 6-ounce serving can contain up to 15 grams of protein. Opt for plain, fat-free versions to minimize fat and sugar.
Cottage Cheese: This low-fat cheese is another protein champion, with about 14 grams of protein in just a 4-ounce serving.
Eggs: The incredible, edible egg is a complete protein and budget-friendly. One large egg typically provides 6 to 8 grams of protein.

Comparison of High-Protein Non-Meat Sources


Source	Protein Content (approx.)	Complete Protein?	Key Nutrients	Culinary Uses
Tofu (Firm)	9g per 3oz	Yes	Calcium, Iron, Manganese	Stir-fries, scrambles, baking
Lentils (Cooked)	9g per ½ cup	No (Complementary)	Fiber, Folate, Iron	Soups, curries, salads
Greek Yogurt (Plain)	15g per 6oz	Yes	Calcium, Probiotics, Vitamin D	Smoothies, dips, toppings
Edamame (Shelled)	12g per 100g	Yes	Fiber, Iron, Calcium	Snacks, salads, grain bowls
Quinoa (Cooked)	8g per 1 cup	Yes	Fiber, Magnesium, Iron	Salads, side dishes, breakfast bowls
Peanut Butter	7-8g per 2 Tbsp	No (Complementary)	Healthy Fats, Niacin	Sandwiches, sauces, snacks
Hemp Seeds	10g per 1 Tbsp	Yes	Fiber, Omega-3, Minerals	Smoothies, toppings, baking

Combining for Complete Protein

For vegans, combining incomplete plant-based proteins can create a complete protein profile. While it's a misconception that you must do this in a single meal, pairing complementary foods over the course of a day is beneficial. Examples include pairing grains with legumes, like rice and beans, or whole-wheat bread with peanut butter.

Protein Powders and Supplements

For those with high protein needs, such as athletes, or simply for convenience, protein powders are an excellent option. Non-meat powders are often made from sources like peas, rice, hemp, or soy. Look for products with independent verification to ensure purity and potency.

Conclusion: A World of Options Beyond Meat

Obtaining sufficient protein without meat is both simple and delicious, thanks to the vast array of plant-based and dairy options available. Whether you're a vegetarian seeking variety or a vegan focused on complete proteins, your choices are abundant and nutrient-rich. By incorporating legumes, nuts, seeds, whole grains, and dairy products like Greek yogurt, you can easily meet your daily protein requirements while enjoying a more diverse and healthier diet. The key lies in consuming a wide variety of these foods to ensure a full spectrum of essential amino acids and other beneficial nutrients for optimal health and well-being.

Frequently Asked Questions

There is no single 'best' source, as it depends on your dietary needs. For a complete protein, quinoa, soy products (tofu, tempeh), and eggs are top contenders. For those focusing on plant-based options, lentils and chickpeas offer high protein and fiber content.

Yes, it is entirely possible to get enough protein without eating meat. A well-planned vegetarian or vegan diet that includes a variety of legumes, soy products, nuts, seeds, and whole grains can easily meet and exceed daily protein requirements.

Some vegetables surprisingly high in protein include edamame, lentils (technically a legume but often used like a vegetable), spinach, and broccoli. Sweet corn and potatoes also contribute a notable amount of protein.

You can get a complete protein by consuming sources that contain all essential amino acids, such as quinoa, soy products (tofu, tempeh, edamame), or by combining different plant-based foods throughout the day, like pairing legumes with grains (e.g., rice and beans).

Yes, beans and other legumes are an excellent source of protein, especially for non-meat eaters. For example, a half-cup of cooked black beans contains around 7.6 grams of protein, along with significant fiber and other nutrients.

Greek yogurt and cottage cheese are among the highest-protein dairy products. A single serving of Greek yogurt can offer up to 15 grams of protein, while cottage cheese provides about 14 grams per 4-ounce serving.

For those with higher protein needs or for convenience, non-meat protein powders made from plant sources like peas, rice, and hemp seeds are an effective option. Look for reputable, independently verified brands.