Lentils: Cooked lentils provide about 18 grams of protein per cup, making them a great protein-rich option for vegetarian meals.
Chickpeas: Cooked chickpeas (garbanzo beans) contain about 15 grams of protein per cup and are versatile in salads, soups, and curries.
Quinoa: A cup of cooked quinoa offers about 8 grams of protein and is a complete protein source, providing all nine essential amino acids.
Greek Yogurt: Greek yogurt is higher in protein than regular yogurt, providing about 10 grams of protein per 100 grams.
Tofu: Firm tofu contains about 10 grams of protein per 3-ounce serving and is a versatile ingredient in stir-fries, curries, and sandwiches.
Tempeh: A 3-ounce serving of tempeh provides about 16 grams of protein and is made from fermented soybeans.
Edamame: These young soybeans provide about 17 grams of protein per cup and can be enjoyed steamed as a snack or added to salads and stir-fries.
Seitan: Also known as wheat meat, seitan is made from gluten and contains about 25 grams of protein per 3-ounce serving.
Chia Seeds: These tiny seeds pack a punch with about 5 grams of protein per ounce and can be added to smoothies, oatmeal, and baked goods.
Nutritional Yeast: This cheesy-tasting vegan staple provides about 8 grams of protein per 2 tablespoons and can be sprinkled on popcorn, pasta, and salads.