What is the best protein without meat?

November 12, 2025 •

4 min read

According to a 2022 review in Frontiers in Nutrition, soy protein is a high-quality, plant-based source that provides all nine essential amino acids. This versatility makes soy products like tofu and tempeh strong contenders for the title of what is the best protein without meat, alongside many other nutritious options.

Quick Summary

This article explores the highest-quality protein sources for those avoiding meat, including comprehensive options from soy, legumes, grains, and seeds. It details complete protein alternatives, discusses the benefits of diversifying your diet, and provides a comparison of protein content across various foods.

Key Points

Soy Products Are Complete: Tofu, tempeh, and edamame provide all nine essential amino acids, making them some of the best complete protein sources without meat.
Diversify Your Legumes and Grains: Combining different plant proteins, like lentils with rice or peanut butter with whole-grain bread, ensures you get a complete amino acid profile throughout the day.
Hemp Seeds Offer Complete Protein: These small but mighty seeds are a complete protein source, offering a significant 10 grams of protein per three tablespoons.
Nutritional Yeast is More Than a Topping: Often used for its cheesy flavor, nutritional yeast also provides a protein boost, with about 5 grams per tablespoon.
Incorporate High-Protein Vegetables: Vegetables like peas, spinach, and Brussels sprouts can add a surprising amount of protein to your meals and sides.
Supplementation is an Option: For an on-the-go protein boost or to supplement training, plant-based protein powders are a convenient choice.

Top Contenders for the Best Protein Without Meat

Determining the single 'best' protein source without meat is challenging, as the ideal choice depends on individual dietary needs, preferences, and goals. However, several categories consistently stand out for their exceptional nutritional profiles, versatility, and protein content.

Soy Products: The Complete Protein Powerhouses

Foods made from soybeans are often considered the gold standard for plant-based protein because they contain all nine essential amino acids, making them a 'complete' protein.

Tofu: Made from condensed soy milk, tofu is available in different firmness levels and can be scrambled, baked, or fried to absorb the flavors of any dish. A 3-ounce serving of firm tofu contains approximately 7 grams of protein.
Tempeh: A fermented soybean product with a nutty flavor and firm texture, tempeh is even more protein-dense than tofu. A ½-cup serving can provide around 17 grams of protein.
Edamame: These young soybeans are a fantastic snack or addition to salads and grain bowls. A single cup of shelled edamame can provide over 18 grams of complete protein.
Soy Milk: An excellent alternative to dairy milk, one cup can offer about 7 grams of protein.

Legumes, Pulses, and Grains

This group offers a foundational source of protein, often paired to create a complete amino acid profile.

Lentils: An incredibly versatile and inexpensive option, one cup of cooked lentils delivers about 18 grams of protein and is rich in fiber.
Chickpeas (Garbanzo Beans): Used in hummus, roasted as a snack, or added to curries, chickpeas provide around 15 grams of protein per cup when cooked.
Quinoa: This ancient seed is a standout whole grain because it is also a complete protein. One cooked cup contains approximately 8 grams of protein.
Seitan: Known as 'wheat meat,' seitan is a meat-like protein source made from wheat gluten. It is extremely high in protein, with a 3-ounce serving providing about 21 grams, but is not suitable for those with gluten sensitivities.

Nuts and Seeds: Convenient Protein Boosters

Nuts and seeds are an easy way to increase protein and healthy fats in your diet.

Hemp Seeds: Often called hemp hearts, these seeds contain all nine essential amino acids and provide about 10 grams of protein per 3-tablespoon serving.
Chia Seeds: Tiny yet mighty, just two tablespoons of chia seeds offer approximately 4 grams of protein, along with omega-3s and fiber.
Pumpkin Seeds (Pepitas): A popular crunchy snack, pumpkin seeds pack around 8.5 grams of protein per ounce.
Almonds: A handful of almonds is an easy snack that offers 6 grams of protein per ounce.

High-Protein Vegetables and Other Sources

Even vegetables and yeast can contribute significantly to your protein intake.

Nutritional Yeast: This deactivated yeast has a cheesy, savory flavor and is often used by vegans as a seasoning. One tablespoon can offer about 5 grams of protein.
Spirulina: This blue-green algae is exceptionally nutrient-dense. Two tablespoons contain a concentrated 8 grams of complete protein.
Green Peas and Brussels Sprouts: These vegetables can add a solid protein boost to side dishes. A cup of cooked peas offers about 8 grams, while a cup of cooked Brussels sprouts contains over 5 grams.

Plant-Based Protein Comparison Table


Food (Cooked/Standard Serving)	Serving Size	Protein (g)	Complete Protein?	Notes
Tempeh	½ cup	17	Yes	Fermented soy; firm texture.
Edamame (shelled)	1 cup	18	Yes	Young soy beans; great as a snack.
Seitan	3 oz	21	No (low in lysine)	Wheat gluten; meaty texture.
Lentils	1 cup	18	No	High in fiber; affordable.
Chickpeas	1 cup	15	No	Versatile in many dishes.
Quinoa	1 cup	8	Yes	Whole grain seed; cooks quickly.
Hemp Seeds	3 tbsp	10	Yes	All-purpose seed; mild flavor.
Pumpkin Seeds	1 oz	8.5	No	Nutty flavor; high in magnesium.

Tips for Optimizing Your Protein Without Meat

Embrace Variety: The key to a healthy non-meat diet is to eat a diverse range of plant-based protein sources. Since many are 'incomplete' on their own, combining them throughout the day ensures you get all nine essential amino acids.
Strategic Pairings: Create complete proteins in a single meal by pairing certain foods. Classic combinations include rice and beans, peanut butter on whole-grain toast, or a salad with nuts and seeds.
Use Supplements Wisely: While whole foods are best, plant-based protein powders from pea, hemp, or soy can be convenient for busy lifestyles or for supplementing specific fitness goals.

Conclusion: The Best Choice is a Diverse One

Ultimately, there is no single food that is the best protein without meat. The strength of a plant-based diet lies in its diversity. Combining sources like high-protein soy products, fiber-rich legumes, nutrient-dense grains like quinoa, and a variety of nuts and seeds provides a complete and balanced amino acid profile. Focusing on a variety of whole foods ensures you're not only meeting your protein needs but also gaining a wide array of vitamins, minerals, and fiber, leading to better overall health. By embracing a mix of these protein powerhouses, you can confidently thrive without relying on meat.

For more detailed nutritional information and recipe ideas, resources like the American Institute for Cancer Research's New American Plate guidelines can be a great starting point for incorporating more plant-based protein into your meals.

Note: The protein content of foods can vary slightly based on processing and preparation, so using these figures as general guidelines is recommended.

Frequently Asked Questions

Yes, it is entirely possible to get enough protein without eating meat by consuming a varied diet rich in legumes, nuts, seeds, and soy products like tofu and tempeh. A varied intake of different plant proteins ensures all essential amino acid needs are met.

Seitan, or wheat gluten, is one of the highest protein plant-based foods, containing about 21 grams of protein per 3-ounce serving. However, high-quality, complete protein sources like tempeh and edamame also offer significant amounts.

To get a complete protein without meat, you can eat plant-based foods that naturally contain all nine essential amino acids, such as soy products (tofu, tempeh) and quinoa. You can also combine different incomplete proteins, like rice and beans, within the same day.

Tofu offers a high-quality, complete protein similar to animal protein, but is lower in fat and free of cholesterol. While chicken has a higher protein concentration per gram, tofu is a healthy and versatile alternative, and 'better' depends on individual health goals.

Beans are a great source of protein and fiber, but they are an 'incomplete' protein, meaning they lack all essential amino acids. To make a complete protein, combine them with other sources like rice or seeds within your daily diet.

Plant-based protein powders can be a good supplement or a quick protein source, especially for athletes. However, relying solely on shakes means missing out on the fiber and other nutrients found in whole foods like legumes, nuts, and seeds.

Lesser-known sources include nutritional yeast, which provides 5 grams of protein per tablespoon, and spirulina, a blue-green algae offering 8 grams per two tablespoons.