Best Protein for Vegetarians – List of Low Carb Rich Food Options

Hi.. my Beauty Pal…today, I am going to share with you a list of the best protein for vegetarians and different types of protein vegetarians sources.

Because Protein plays a major role in any diet and as you know Vegetarians have limited sources of protein.

So, here I am trying to tell you about protein and its sources. Many of you don’t know the right protein intake while you are pregnant, or on your diet, and don’t know where to get protein for vegetarians.

Protein For Vegetarians 

Protein For Vegetarians 
Protein For Vegetarians

Here you will get the options of protein for vegetarian breakfast, protein vegetarian snacks in the evening, protein vegetarian powder while you are in the office, or busy at work. You can also ready your own vegetarian recipes with the combination of listed protein options.

You Can’t-Miss This: 500 Calories for Breakfast with Recipes 🙂 

What is Protein? 

What is Protein
What is Protein?

Protein is a macronutrient that is essential to building muscle mass. Protein makes enzymes that give energy to the hemoglobin that carries oxygen in our blood and also provides power to many chemical reactions in our body. It thoroughly found in muscles, hair, skin, bone, and virtually present in every part or tissue in our body.

At least 10,000 different proteins make you what you are and keep you that way.

Protein is made from amino acids (building blocks). There are nine amino acids. i.e; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine must come from food. Read More About Protein Here.

Protein Benefits 

  • The body uses protein to build or repair tissues.
  • Nails and hair are mostly made of protein.
  • The body needs only in small quantities are called “MICRONUTRIENT” like Vitamins and Minerals and body needs in large quantities are called “MACRONUTRIENT” like Protein.
  • Protein also plays an important role in making enzymes, hormones, and other chemical reactions.
  • It is also an important building block of skin, bones, cartilage, blood, muscles because protein contains nine Amino acids.
  • Protein is an important component of every cell in the body.
  • It builds and repairs tissues and makes new cells and tissues.
  • Promoting proper growth and development in the human body. 

Sources of Plant-Based protein:

  • Nutritional Yeast: It contains about 11gm of protein per 3 tablespoons.
  • Peanut butter: It contains about 8gm of protein per 2 tablespoons.
  • Chickpeas: It contains about 14.5gm of protein per 1 cup.
  • Lentils: It contains about 18gm per 1 cup.
  • Edamame: It contains about 8.5gm of protein per ½ cup.
  • Quinoa: It contains about 8gm of protein per 1 cup.
  • Tofu: It contains about 10gm per ½ cup.
  • Kidney beans:  It contains about 15gm per 1 cup.
  • Oats: It contains about 7gm per 1 cup.
  • Black beans: It contains about 15gm per 1 cup.
  • Amaranth: It contains about 9gm per 1 cup.
  • Walnuts: It contains about 4.5gm per ¼  cup.
  • Almonds: It contains about 8gm per ¼  cup.
  • Cashews: It contains about 12gm per ½  cup.
  • Hemp seed: It contains about 13gm per ¼  cup.
  • Sunflower seeds: It contains about 7gm per ¼  cup.
  • Flax seeds: It contains about 6gm per 3 tablespoons.
  • Chia seeds: It contains about 6gm per 3 tablespoons.
  • Pumpkin seeds: It contains about 6gm per ½  cup.
  • Spirulina powder: It contains about 8gm per 2

Low Carb Protein Powder:

Pure Whey:

  • It is rich in BCAAs & EAAs which provide vital amino acids to the muscles for efficient muscle synthesis.
  • It helps in reducing muscle soreness and also speeds up muscle recovery.
  • Each serving provides 4.21g of Glutamic Acid which helps in promoting endurance for an intense workout and also increases the production of Nitric Oxide in the body.
  • It builds lean muscles.
  • It is also Gluten-free with Zero added sugar, unflavoured, and lab tested.
  • 2 Carb,2 Net Carb per scoop.

Quest Protein:

  • The protein blend is made from micellar casein (Slower-digesting protein and whey protein isolate (Fast-digesting protein).
  • It includes vital minerals( calcium (25%) per serving ) for growth of bone, contractions of teeth and muscle, nerve function & for a good heartbeat.
  • Quest protein powder has low calories, it works great if you’re trying to lose weight.
  • It won’t raise your glucose levels much because It also has a very low carb.
  • People who suffer from diabetes can also use this powder due to a moderate amount of good carbs.
  • People who are on a Keto diet can also take this protein due to low fat.
  • 3 Carb, 2 Net Carb per scoop.

Optimum Nutrition Whey Protein:

  • Highly digestible and absorbed quickly compared to other proteins.
  • Excellent Source of High-Quality Protein.
  • It promotes muscle growth.
  • It may lower blood pressure in people with elevated blood pressure due to bioactive peptides called lactogenesis.
  • It can reduce inflammation.
  • It may have beneficial effects on inflammatory bowel diseases.
  • Lower cholesterol levels.
  • Help in reducing hunger because it is highly satiating(filling).
  • It is very effective in losing weight.
  • 3 Carb, 3 Net Carb per scoop.

Dymatize Iso 100 Whey Protein :

  • It is easy and fast to absorb & digest.
  • It increases muscle growth by reducing exercise fatigue, muscle soreness, and muscle wasting.
  • Leucine present in it helps to fuel muscle synthesis.
  • It is also free of gluten, making it an ideal protein supplement for both lactose and gluten-sensitive people.
  • People sensitive to lactose can opt for this range of nutrition.
  • 2 Carb,1 Net Carb per scoop.

Protein for Vegetarians During Pregnancy:

Protein for Vegetarians During Pregnancy:

  • Whole grains: Whole grains such as Brown rice, Oats, Mill, Finger millet, chapattis, bread, and Wheatgerm are great for pregnant women. Whole grains must be added to the diet of a pregnant woman to boost protein intake. 
  • Cereals: They provide fiber and minerals. You could choose for oatmeal cereals as they are largely unprocessed and are healthier. Nowadays cereals come in variants with no added sugar and fortified with vitamins and iron.
  • Nuts: Nuts provide energy, essential fatty acids, iron, vitamins, proteins, and minerals to the body. Some of them are rich in antioxidants too. Enjoy your nuts like Almonds, Walnuts, Peanuts, Pistachios, Pecan nuts, Cashew nuts, and Chestnuts with your favorite dips. You can add slices of a handful of nuts on any dish or salad. A small handful of mixed nuts is enough for a day. Before taking nuts please Do check for any allergies to any nuts.
  • Vegetables: Veggies contain vitamins, minerals, calcium, iron, and proteins. Add veggies like Broccoli, Spinach, Cauliflower, Mushrooms, Capsicum, Peas, Potato for increasing protein in the diet of expecting women. Dark leafy vegetables can even protect against many forms of cancer as they are rich in phytochemicals like beta carotene and lutein.
  • Beans and legumes: Beans and legumes are rich sources of protein. Just one cup of cooked kidney beans, pinto beans, lima beans, and lentils provide about 19 g protein. This bead-like food which is a great source of protein, fiber, calcium, iron, thiamin, and niacin, should eat with Soybean as it providing more protein than any other legume. You may try sprouted pulses for a change in your diet.
  • Soy products: These products are rich sources of protein, omega 3 fatty acids, and great for people who are unable to digest Lactose (Lactose Intolerant).Avoid Readymade vegetable soy products because it contains MSG which is not good during pregnancy.
  • Soymilk: Do check the sugar content before buying. Soymilk is available in various flavors in the market.
  • Tofu: You can eat Grilled and Tossed Tofu in snacks. It is easily available in the market.
  • Tempeh: It is very high in protein. One cup of Tempeh provides 40g of Protein.
  • Soybeans: You should include Soybeans in your diet during Pregnancy as a Protein source.
  • Dairy Products: Since ages and time immemorial, diary products are have been the second-best to eggs and poultry when it comes to the intake of proteins.
  • Milk: Milk is a great source of calcium and protein. One cup of yogurt contains 8-13 g of protein. Choose non-fat yogurts or simply make it at home.
  • Cheese: Cheese contains about 17-20 g of protein. You can simply add cheddar or parmesan cheese on top of your toast and enjoy it with hot tea or coffee.
  • Seeds: Seeds contain carbohydrates and proteins. These seeds are recommended for women during pregnancy as they provide minerals, calcium, Omega 3 fatty acids, Vitamin E, and folic acid. Lotus seeds, chia Seeds, Sunflower seeds, Sesame, Pumpkin seeds, Flax seeds. They help fight fatigue.

High Protein Snacks Ideas:

First Snack: Natural Nutty Oats

Natural Nutty Oats
Pic Source: Wikipedia


  • First Take, ½ cup of oats [50gm]
  • Then Add,  ½ cup of Organic Skimmed Milk [120ml]
  • Last Add, 4 tbsp of Peanut butter [64gm]
  • Mix It Well, and ENJOY 🙂 

Above, Recipe will give you:

  • Protein: 26gm
  • Calories: 629
  • Carbs: 50gm
  • Fat: 39gm

Second Snack: Greek Yogurt Portrait

Greek Yogurt Portrait
Pic Source: LiveEatLearn


  • First Take, ½ cup of natural greek yogurt [125gm]
  • Then Add,  ¼ cup of Mixed Berries [50gm]
  • Last Add, ½ cup of Oats [50gm]
  • Mix It Well, and ENJOY 🙂 

Above, Recipe will give you:

  • Protein: 20gm
  • Calories: 310
  • Carbs: 46gm
  • Fat: 6gm

Third Snack: Toasty Salmon

Toasty Salmon
Pic Source: Brandi Milloy


  • First Take, 2 Slices of WholeMeal Bread
  • Then Add,  1 Medium Grilled Salmon Fillet [90gm]
  • Last Add, 1 Large Poached Egg 
  • Now ENJOY 🙂 

Above, Recipe will give you:

  • Protein: 33gm
  • Calories: 437
  • Carbs: 31gm
  • Fat: 19gm

Forth Snack: AvoChicken Wrap

AvoChicken Wrap
Pic Source: Kraft Foods


  • First Take, 1 medium wholemeal wrap 
  • Then Add,  1 small chargrilled chicken breast [100gm]
  • Last Add, ½ large avocado [100gm]
  • Wrap it, and ENJOY 🙂 

Above, Recipe will give you:

  • Protein: 39gm
  • Calories: 516
  • Carbs: 38gm
  • Fat: 23gm

High Protein Breakfast Ideas:

First breakfast: Pronut Sandwich

Pronut Sandwich
Pic Source: XTEND


  • First Take some slices of WholeMeal Bread
  • Then Add,1 scoop of protein powder
  • Last Add, nut butter
  • Add some slices of fresh Banana
  • Now ENJOY 🙂 

Second breakfast: Rainbow Omellete

Rainbow Omellete
Pic Source: IndoBase


  • First Take WholeMeal Bread crumbs
  • Then Add,1 Egg
  • Last Add, half large Avocado
  • Add some fresh mixed salad
  • Now ENJOY 🙂 

Third breakfast: Tasty Proats

Tasty Proats
Pic Source: Shape Magazine


  • First Take some oats
  • Then Add,1 scoop of protein powder
  • Last Add, nut butter
  • Add unsweetened Almond Milk
  • Now ENJOY 🙂 

Protein Shakes Ideas for Vegetarians:

First protein Shake: Spinach Protein Shake

Spinach Protein Shake
Pic Source: Garnish with Lemon


  • First Take some Almond milk
  • Then Add, some Flax seeds
  • Add some Chia seeds
  • Add a handful of Spinach
  • Now Enjoy your Protein Shake

Second  protein Shake: AlmondProtein Shake

AlmondProtein Shake
Pic Source: The Seasoned Mom


  • First Take some Almond butter
  • Then Add, some Almond milk
  • Add some Chia seeds
  • Add some Jaggery
  • Now Enjoy your Protein Shake

Third  protein Shake: Walnut BananaProtein Shake

Walnut BananaProtein Shake
Pic Source:


  • First Take some Almond milk
  • Then Add, an Apple
  • Add some Walnuts
  • Add one fresh banana
  • Now Enjoy your Protein Shake

Fourth protein Shake: Orange Sea Weed Protein Shake

Orange Sea Weed Protein Shake
Pic Source: Pinterest


  • First Take some Orange juice
  • Then Add, some low-fat yogurt
  • Add some seaweed
  • Add a some Jaggery
  • Now Enjoy your Protein Shake

Fifth protein Shake: RaspberryProtein Shake

RaspberryProtein Shake
Pic Source: Peanut Butter and Peppers


  • First Take some Almond milk
  • Then Add, some Raspberry
  • Add some low-fat yogurt
  • Add some Jaggery
  • Now Enjoy your Protein Shake

Sixth protein Shake: Strawberry Cashew Protein Shake

Strawberry Cashew Protein Shake
Strawberry Cashew Protein Shake


  • First Take some Almond milk
  • Then Add, some Strawberry
  • Add some Fresh Cream
  • Add a handful of Cashews
  • Now Enjoy your Protein Shake

Final Verdict: 

These are some Amazing and Tasty ideas of Protein for vegetarians. Here, I am trying to tell you about Protein for Women, Protein for Gym going person, Protein for weight loss, Protein for weight gain, Protein for Kids also with some tasty high protein breakfast, snacks and shakes.

You should take Protein from food rather than just protein supplements. You should also drink any protein shake after work out and keep some Energy Bars in your gym bag.

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