I’m A Vegetarian: These 23 High-Protein Foods Are Always In My Cart

If you have ever stared at your cart wondering how to power up your vegetarian meals, you are not alone. Protein does not need to be complicated or bland, and it definitely does not have to be expensive. These are the high protein staples that keep my meals satisfying, flexible, and delicious week after week. Steal these ideas, mix and match, and watch your energy soar.

1. Extra Firm Tofu

Extra firm tofu is the MVP for quick protein. It crisps beautifully in a hot pan, holds up in the oven, and takes on any sauce you throw at it. Press it, cube it, and you have dinner in minutes.

Use it for stir fries, sheet pan meals, or air fryer bites. The neutral flavor is a blank canvas, which means endless variety. For busy weeks, marinate on Sunday and you are halfway to flavorful bowls all week.

Bonus: it is affordable, calcium fortified, and easy to digest for most. Your skillet will love it.

2. Tempeh

Tempeh brings serious chew and nutty depth. It is naturally high in protein and fiber thanks to whole fermented soybeans. If tofu feels too soft, tempeh will give you that satisfying bite you crave.

I like to steam it first to mellow any bitterness. Then it soaks up marinades like a sponge and sears into caramelized perfection. Think tempeh bacon, sticky teriyaki, or smoky crumbles for tacos.

It is also gut friendly because fermentation adds complexity. Slice it, bake it, or crumble it into sauces. Meal prep once, enjoy all week.

3. Greek Yogurt, Plain

Plain Greek yogurt is a creamy protein powerhouse. The straining process concentrates protein while keeping it tangy and versatile. It works at breakfast, in snacks, and even as a savory sauce base.

Stir in fruit and seeds for a quick parfait. Or whisk with lemon, garlic, and herbs for a speedy dressing. It also swirls into soups and curries to add body without heavy cream.

Choose unsweetened to control sugar and customize flavors. If dairy is tricky, try lactose free options. You will always find a tub in my fridge.

4. Cottage Cheese

Cottage cheese is having a moment, and for good reason. It delivers a hefty protein dose with a creamy, curdy texture that plays well in sweet or savory dishes. Spread it on toast, spoon it into bowls, or blend it silky.

I love it with pepper, olive oil, and tomatoes for a quick lunch. It also whips into pancake batter or dips. If texture is a hurdle, pulsing it in a blender makes it luxurious.

Look for low sodium varieties to tailor seasoning. It keeps you full without fuss. Simple, satisfying, done.

5. Lentils (Brown or Green)

Lentils are humble but mighty. They cook faster than most beans and deliver protein, iron, and fiber in one pot. Brown and green varieties hold shape, making them ideal for salads, soups, and hearty stews.

I simmer them with bay leaf, garlic, and a splash of vinegar to brighten. Toss with roasted vegetables and a punchy dressing for a complete meal. Leftovers chill beautifully for weekday lunches.

No soaking needed, which saves time. They are budget friendly and endlessly adaptable. Keep a jar in your pantry for instant comfort and nutrition.

6. Chickpeas (Canned)

Canned chickpeas are the shortcut hero. They are ready in minutes, packed with protein, and incredibly versatile. Rinse well, and they are primed for salads, curries, and crispy roasted snacks.

I toss them with paprika, garlic, and olive oil, then roast until crackly. Mash with tahini and lemon for quick hummus. They also make creamy pasta sauces when blended.

Stock a few cans for emergencies. The texture is hearty enough to replace meat in many dishes. With the right spices, they never feel boring.

7. Black Beans

Black beans are comfort in a bowl. Protein, fiber, and a silky broth make them both satisfying and nourishing. Simmered with cumin and garlic, they become the base for bowls, tacos, and cozy soups.

I cook them from dry in batches and freeze portions. The flavor payoff is huge, and the texture stays perfect. Canned works in a pinch, just rinse and season generously.

Pair with rice, roasted vegetables, and salsa for a complete meal. Add avocado to round it out. Simple, hearty, endlessly repeatable.

8. Edamame (Shelled)

Edamame is the snack that satisfies. These young soybeans bring a big protein hit with a fresh, slightly sweet flavor. Keep a bag in the freezer for last minute sides or protein boosts.

Steam, sprinkle with salt and chili, and you are done. Toss into fried rice, salads, or noodle bowls. They also blitz into a vibrant dip with mint and lemon.

Kids usually love them straight from the pod. Shelled versions make meal prep even faster. Colorful, quick, and seriously filling.

9. Seitan

Seitan brings that meaty chew many people crave. Made from wheat protein, it soaks up marinades and browns beautifully. Pan sear for a crust, then slice into sandwiches, stir fries, or grain bowls.

Homemade is surprisingly easy with vital wheat gluten and spices. Store bought works great for speed. Either way, let sauces shine, from barbecue to ginger soy.

If gluten is fine for you, this is a game changer. Protein dense and satisfying, it anchors a meal. Slice thin for maximum tenderness and flavor absorption.

10. Textured Vegetable Protein (TVP)

TVP is the budget friendly chameleon of plant protein. Dry crumbles rehydrate in minutes and take on any seasoning. It mimics ground meat in tacos, sloppy joes, and pasta sauces without fuss.

I bloom spices in oil, add TVP, then simmer with broth or tomatoes. The result is savory and satisfying. It is lightweight and shelf stable, perfect for emergencies or camping.

For better texture, mix with finely chopped mushrooms. You get extra umami and moisture. A pantry powerhouse you will rely on often.

11. Hemp Seeds

Hemp seeds are tiny but mighty. They add complete protein and healthy fats with a mild, nutty flavor. Sprinkle over yogurt, salads, oatmeal, or blend into smoothies for effortless boosts.

I love them on avocado toast for crunch and staying power. They also whisk into dressings to add body without dairy. Keep them refrigerated for freshness.

Two tablespoons go a long way toward daily protein goals. The texture is pleasant, never gritty. You will reach for them daily once you start.

12. Chia Seeds

Chia seeds create magic with liquid. They gel into pudding, thickening overnight oats and smoothies while adding protein and fiber. The mild flavor means they play well with almost anything.

I stir them into yogurt or make a quick jam with mashed berries. A little goes far, so start small and let them hydrate. They keep breakfasts satisfying for hours.

Stir before serving to break up clumps. Add citrus zest or vanilla for brightness. Your mornings just got easier and more filling.

13. Quinoa

Quinoa is a swift cooking grain seed with complete protein. It cooks in about 15 minutes and tastes great warm or cold. Rinse well to remove bitterness, then simmer until fluffy with visible little tails.

I batch cook for salads, bowls, and stuffed peppers. It pairs with everything from tahini dressing to pesto. Leftovers hold up beautifully for several days.

Toast the dry grains before boiling for extra nuttiness. Season the cooking water with stock or garlic. It is a flexible base that makes eating well effortless.

14. Farro

Farro brings chewy satisfaction and a gentle nutty flavor. While not a complete protein, it delivers a solid boost and pairs beautifully with legumes. It is fantastic in soups, grain bowls, and hearty salads.

I like the semi pearled version for faster cooking. Toss with lemon, olive oil, and chopped greens for a simple lunch. Add roasted mushrooms for deep umami.

Cook extra and freeze in portions to save time. The texture holds better than many grains. It is the sturdy backbone for many veggie dinners.

15. Peanut Butter (Natural)

Natural peanut butter is creamy satisfaction with serious protein. Choose jars with just peanuts and salt for the cleanest flavor. It adds richness to toast, oatmeal, smoothies, and dipping sauces.

Stir well to combine the natural oils, then store upside down to prevent separation. For savory meals, whisk with soy sauce, lime, and chili for a quick satay style sauce. It transforms vegetables and noodles.

Mind portions because it is energy dense. Pair with fruit for balance. A spoonful often saves me from afternoon slumps.

16. Almonds

Almonds offer crunch, protein, and vitamin E in one tidy package. They make an easy snack and a fantastic topping for salads and yogurt. Toasting them briefly unlocks deeper flavor and aroma.

I buy them raw to control salt levels and roast at home. Chop for granola, pesto, or breadcrumb alternatives. Almond butter also brings creamy versatility to sauces and baked goods.

Keep a small jar in your bag for emergency hunger. Portion control helps, since they are calorie dense. Satisfying, portable, and endlessly useful.

17. Pumpkin Seeds (Pepitas)

Pepitas bring savory crunch with solid protein and iron. They are delicious straight from the bag or quickly toasted with spices. Their green color makes salads and soups pop visually.

I toss them with chili powder, lime zest, and salt for a zippy snack. Sprinkle over tacos, grain bowls, or creamy soups for texture. They also blend into vibrant seed pesto.

Store in the fridge to keep oils fresh. A handful adds satisfying heft to meals. Crunchy, nutrient dense, and wildly versatile.

18. Nutritional Yeast

Nutritional yeast brings savory, cheesy flavor without dairy while adding protein and B vitamins. Sprinkle on popcorn, pasta, or roasted veggies for instant umami. It dissolves into sauces for creamy richness.

I blend it with cashews, garlic, and lemon for an easy vegan parm. A spoonful transforms soups and scrambles. The flavor is bold yet clean.

Buy fortified versions if you want added B12. Keep it dry and sealed for freshness. Once you start, you will find excuses to sprinkle it on everything.

19. Eggs

Eggs are a classic, efficient protein with unbeatable versatility. Scramble, poach, bake, or soft boil for quick meals at any time of day. They carry flavors from herbs to hot sauce with ease.

I batch cook jammy eggs for grab and go snacks. Shakshuka, frittatas, and breakfast tacos keep things interesting. Quality matters, so choose fresh, local when possible.

Pair with vegetables and whole grains for balance. They are budget friendly and always satisfying. When in doubt, eggs save dinner fast.

20. Paneer

Paneer brings a mild, milky richness with serious protein. It does not melt, so it sears into golden cubes that hold their shape in curries and wraps. The texture is satisfying and kid friendly.

I pan fry with turmeric, cumin, and chili, then finish with tomatoes and cream. It is also great skewered and grilled with peppers. Store bought works, but homemade paneer is surprisingly simple.

Blot excess moisture before searing for best browning. Add a squeeze of lemon to brighten. A guaranteed crowd pleaser on busy nights.

21. Skyr

Skyr is like extra thick yogurt with even more protein and a clean, tangy taste. It leans slightly less creamy and more dense, which keeps hunger at bay longer. Sweet or savory, it adapts easily.

I top it with fruit and nuts or stir in herbs and lemon for a quick dip. It works in baking for moisture without heaviness. If you like Greek yogurt, skyr will feel familiar.

Choose plain to keep sugars down. Then flavor it your way. A reliable staple for busy mornings and snacks.

22. Black Lentils (Beluga)

Black beluga lentils are tiny, glossy, and wonderfully firm. They cook quickly and hold shape, making them perfect for salads and elegant sides. Protein packed and mineral rich, they feel a bit special.

I simmer with aromatics, then finish with lemon and olive oil. Toss with roasted vegetables and herbs for a striking contrast. They also pair beautifully with feta or almonds.

Leftovers stay bouncy, not mushy. Make extra for lunches and grain bowls. A small bag goes a long way for weeknight variety.

23. Spirulina Powder

Spirulina is a concentrated algae powder with impressive protein by weight. A little goes far, so start with small amounts to avoid overpowering flavors. It blends best into smoothies with citrus or pineapple.

I use it as a boost on heavy workout days. The color is intense, but the nutrition is worth it. Combine with banana, ginger, and coconut water for balance.

Store airtight away from heat to protect nutrients. It is not a meal replacement, just a helpful add on. Tiny scoop, big impact.