Discover a variety of vegetarian protein sources that go beyond the usual suspects of tofu and tempeh. This article unveils a curated selection of protein-rich foods seasoned with the knowledge of culinary experts—Immerse in the flavors and techniques that can transform everyday ingredients into nutritious, expert-approved delights.
- Marinate and Pan-Fry Seitan
- Simmer Lentils with Aromatics
- Cook Quinoa in Vegetable Broth
- Steam Edamame with Garlic and Chili Oil
- Blend Spirulina in Smoothies
- Slow-Cook Black Beans
- Roast Almonds with Salt and Chocolate
- Roast Almonds with Olive Oil and Paprika
- Mix Tahini with Lemon and Garlic
- Roast Chickpeas with Seasonings
- Combine Beans and Rice
- Choose Protein-Rich Khorasan Wheat Bread
Marinate and Pan-Fry Seitan
I was looking for other protein alternatives when I saw a TikTok video about seitan. It showed someone making it from scratch, washing flour dough to separate the gluten. At first, I wasn’t sure if it would be worth the effort, but once I tried it, I was hooked. It quickly became 
my favorite tofu alternative because of its chewy texture and how well it absorbs flavors.
When I prepare seitan, I usually start with the store-bought version to save time. I marinate it in soy sauce, garlic, ginger, and a bit of sesame oil for at least an hour. This allows the flavors to sink in. Then, I pan-fry it until it’s golden and crisp on the outside. Sometimes, I slice it thin and use it in stir-fries or salads. Other times, I cube it and toss it in a sticky teriyaki sauce to serve over rice. It’s versatile and hearty and makes every dish feel more satisfying.
Shaun Bettman, Chief Executive Officer, Eden Emerald Mortgages
Simmer Lentils with Aromatics
In my experience crafting plant-based menus, lentils have become our star protein source, especially the French green variety. They’re incredibly versatile and maintain their shape beautifully, adding substance and elegance to our vegetarian offerings.
What truly excites me about lentils is their ability to absorb flavors while bringing their own subtle, earthy notes. Our most popular preparation starts with sautéing aromatic vegetables in premium olive oil, then simmering the lentils with fresh herbs and a splash of white wine. The result is a protein-rich dish that’s both sophisticated and satisfying.
At a recent wedding in Boston, our warm lentil and roasted vegetable salad with preserved lemon vinaigrette became the surprise favorite of the evening. Even guests who typically gravitate towards meat dishes were asking for the recipe. What makes this dish special is the contrast between the tender lentils and the crisp, seasonal vegetables, all brought together with bright, Mediterranean-inspired flavors.
For those looking to explore lentils at home, start with a small batch of French green lentils—they’re more forgiving than red lentils and hold their shape better. The key is not overcooking them; you want them tender but still with a slight bite. Adding aromatics like bay leaves, fresh thyme, and a hint of garlic transforms them from simple legumes into a gourmet centerpiece.
Sara Eller, CEO & Founder, Sara’s Cooking
Cook Quinoa in Vegetable Broth
Quinoa is one of my favorite vegetarian proteins. This food is a complete protein containing all nine essential amino acids. In addition, it is quite easy to prepare. For flavor, I cook quinoa in vegetable broth. Then, I mix vegetables, beans, and lemon-tahini dressing into the cooked quinoa. This quinoa salad is nutritious and great for lunch or dinner. The nutty flavor, fluffy texture, and fantastic taste really bring it to life as an enhancement to the vegetarian diet.
Khunshan Ahmad, CEO & Founder, EvolveDash
Steam Edamame with Garlic and Chili Oil
My favorite vegetarian protein source aside from tofu is edamame. These young soybeans are not only packed with protein but are also incredibly versatile and easy to prepare. They have a naturally nutty and slightly sweet flavor that works well in various dishes.
I love to prepare it steamed in its pods and tossed with a mix of sea salt, minced garlic, and a touch of chili oil. The steaming keeps the beans tender and flavorful, while the garlic and chili oil add a bold kick that elevates the natural sweetness of the edamame. It is a simple yet satisfying dish that works perfectly as a snack, appetizer, or side.
Mushfiq Sarker, Chief Executive Officer, LaGrande Marketing
Blend Spirulina in Smoothies
Aside from great protein sources like tofu or tempeh, one of my favorites is spirulina. It’s a nutrient-packed algae that’s incredibly rich in protein and has a lot of other health benefits. It might not be something most people think of, but it’s a powerhouse ingredient that can be added to your diet creatively.
I like to use spirulina in smoothies. I’ll blend a teaspoon of spirulina powder with frozen bananas, mango, spinach, and almond milk. It gives the smoothie a vibrant green color and adds a subtle earthy flavor. To balance it out, I sometimes add a little honey or a squeeze of lemon.
Daniel Vasilevski, Director & Owner, Bright Force Electrical
Slow-Cook Black Beans
For vegetarian protein, I love black beans not just for their protein content, but also for their impact on nervous system health. The 
combination of protein and fiber helps stabilize blood sugar levels, directly improving stress and emotional balance.
My favorite is slow-cooked with garlic, onions, and cumin, then served in a stress-reducing “power bowl” with brown rice, fresh salsa, and avocado. The steady energy release and healthy fats from this combination help me stay focused throughout the day—something I learned to value during my tech days at Snapchat and continue to value now as a 3x startup founder.
Andrew Hogue, Co-CEO, NEUROFIT
Roast Almonds with Salt and Chocolate
My go-to protein is nuts and seeds when traveling, hiking, or backpacking to unknown destinations. For two straightforward reasons: first, they are easy to pack and can add an incredible punch to a trail mix, and the second reason is that paired with a few other ingredients, they can pack a sweet punch.
Now my go-to is almonds, not only do they deliver a nice protein kick and keep me going through my adventures. They work incredibly well for butter as well, so if you have the right tools available, then you have your protein and spread covered.
My favorite way to prepare them after a long hard trial is to roast them over a fire (preferably in a pan or pot), add a touch of salt, and then mix them with some dry fruits and dark chocolate. If you ever need a protein-filled lift-me-up after a long day, then trust me this will hit every spot.
Aiden Higgins, Senior Editor and Writer, The Broke Backpacker
Roast Almonds with Olive Oil and Paprika
Though I like tofu or tempeh, almonds are my favorite vegetarian protein source. They are packed with protein and nutrients, making 
them a great addition to a plant-based diet. Almonds have one of the highest protein contents among nuts, with around six grams of protein per ounce, which is impressive for something so easy to snack on.
I enjoy using almonds in a lot of different ways. But my favorite go-to method is roasting them with olive oil, sea salt, and smoked paprika. It brings out their natural flavor and gives them a satisfying crunch. They are perfect for adding to salads or keeping on hand as a snack during busy workdays.
Tracie Crites, Chief Marketing Officer, HEAVY Equipment Appraisal
Mix Tahini with Lemon and Garlic
Tahini contains roughly 37% of the almost daily source of proteins, such as sesame paste, while being rich in nutrients, making it my go-to vegetarian protein source. It quickly became one of my kitchen staples because of how versatile it could be.
A quick dip or sauce is where tahini shines. I like to mix in lemon juice, garlic, oil, and water for sauces, which would create a creamy dressing. This dressing goes well with most meals but goes especially well with a grain bowl, roasted vegetables, or as a dip for pita bread.
Another way to prepare tahini for a grab-and-go snack is by spreading it on toasted whole-grain bread and putting sliced bananas between drizzles of honey. This method is filling and gives me the energy I need throughout the day.
Tahini combines healthy fats and proteins in one dish, which means it is an easy go-to for vegetarians because it combines everything needed in the dish. It is also high in calcium and magnesium and does not require anything gluten-based, which solves many nutritional issues.
Soubhik Chakrabarti, CEO, Canada Hustle
Roast Chickpeas with Seasonings
I love using chickpeas as a vegetarian source of protein. Not only can they be prepared in a variety of ways, but they are nutrient-dense and rich in protein, fiber, and other nutrients. Chickpeas have a mild, nutty flavor that will assist in various food preparations, and therefore, I use chickpeas frequently and regularly as part of my vegetarian diet plan.
I also enjoy preparing chickpeas through roasting. I just throw in cooked or canned chickpeas with olive oil, salt, and preferred seasonings such as paprika, garlic powder, or cumin. Then, I arrange them on a baking sheet and oven-bake them at 400°F for 20-30 minutes until they become crisp. After roasting, they can be eaten on their own similarly to nuts or used as toppings on salads.
Another way I use chickpeas is by preparing delicious creamy hummus. I process it into a paste with tahini, lemon juice, minced garlic, olive oil, and a little water. This is best served as a dip for your vegetables, as a spread for your sandwiches, or even as a sauce for grain bowls. Chickpeas are a very versatile food and can be eaten in several tasty ways!
Ranveer Brar, Owner, Kashkan Restaurants
Combine Beans and Rice
Tofu and tempeh are great protein sources, but for many, the taste and texture leave a lot to be desired. One of my favorite sources of 
protein sources that isn’t tempeh or tofu is a simple bowl of beans and rice.
Not only are beans filling and full of fiber, but when combined with rice, you get what is referred to as a complete protein. Beans and rice form a complete protein because the amino acids in rice compensate for what is lacking in beans alone.
I love red beans and rice, but the variety of different types of beans is enormous. This gives you plenty of options to change up your meal plan when you want something different. Both dried and canned beans have a much longer shelf life than tempeh or tofu too. The affordability of this simple dish makes it taste even better!
If you are a vegan or a vegetarian looking to add more protein to your diet, explore the world of beans.
Jan Brandrup, CEO, Neurogan Health
Choose Protein-Rich Khorasan Wheat Bread
I love bread, but it is generally high in carbohydrates and low in protein; that is why Khorasan wheat bread is one of my favorite go-to vegetarian protein sources. Whether it is sandwiches or using bread to accompany another dish, vegetarians generally struggle to find protein from this food source.
However, Khorasan wheat contains nearly 10 grams of protein per serving. It is also rich in other nutrients such as magnesium and phosphorus, making it an ideal choice for those vegetarians finding creative ways to increase their protein intake. So while I still enjoy traditional vegetarian proteins, Khorasan wheat bread is one of my favorites.
Robert Applebaum, CEO & Plastic Surgeon, ApplebaumMD.com
Diverse Protein Options and Preparation Techniques
1. Seitan: The Versatile Substitute
Marinated and pan-fried seitan offers a chewy texture and excellent flavor absorption, making it a favorite for stir-fries, salads, and rice dishes. Its adaptability and hearty nature make it a satisfying addition to vegetarian meals.
2. Lentils: The Flavorful Legume
Lentils, especially the French green variety, bring earthy notes and versatility to dishes. Simmered with aromatics like thyme and garlic, lentils can be transformed into elegant salads or hearty soups.
3. Quinoa: A Complete Protein
Cooking quinoa in vegetable broth enhances its nutty flavor and fluffy texture. This protein-packed grain pairs beautifully with vegetables, beans, and dressings like lemon tahini for nutritious meals.
4. Edamame: The Snackable Protein
Steamed edamame, tossed with garlic and chili oil, is a quick, flavorful snack or appetizer. Its natural nuttiness and protein content make it a great addition to a balanced vegetarian diet.
5. Spirulina: A Nutrient Powerhouse
Blend spirulina into smoothies for a vibrant green color and a subtle earthy flavor. Packed with protein and nutrients, it pairs well with fruits like mango and bananas for a healthy breakfast or snack.
Expanding Flavor Profiles with Roasting and Seasoning
6. Black Beans: Slow-Cooked Goodness
Slow-cooked black beans, seasoned with garlic, onions, and cumin, create a rich base for bowls and wraps. This protein source provides steady energy and complements grains like brown rice.
7. Roasted Almonds: Sweet and Savory Twists
Almonds can be roasted with olive oil and smoked paprika for a savory snack or mixed with chocolate and dried fruit for a sweet trail mix. These versatile nuts are perfect for on-the-go energy.
8. Chickpeas: Roasted or Blended
Roasted chickpeas seasoned with paprika or cumin make a crunchy snack or salad topping. Alternatively, blend chickpeas into creamy hummus for dips, spreads, or sauce bases.
Creative Sauces, Spreads, and Bowls
9. Tahini: The Multi-Purpose Paste
Tahini, mixed with lemon juice, garlic, and water, creates a creamy dressing that pairs well with roasted vegetables, grain bowls, or pita bread. Its combination of healthy fats and protein makes it a staple for vegetarians.
10. Beans and Rice: A Complete Protein
Combining beans and rice forms a complete protein, balancing essential amino acids. This classic dish offers endless variety, from red beans and rice to black bean burritos.
11. Khorasan Wheat Bread: A Nutritious Carb
Khorasan wheat bread provides a higher protein content than regular bread, making it a great base for sandwiches or a side to hearty soups and stews.
Incorporating Sustainability and Accessibility
Eco-Conscious Choices:
- Opt for locally sourced or organic ingredients to reduce environmental impact.
- Purchase staples like beans and grains in bulk to minimize packaging waste.
Budget-Friendly Alternatives:
- Focus on cost-effective proteins like lentils, beans, and chickpeas.
- Use versatile staples, such as quinoa and rice, for multiple meals.
Meal Planning and Pairing Suggestions
- Breakfast: Blend spirulina into a smoothie or spread tahini on whole-grain toast with bananas and honey.
- Lunch: Toss roasted chickpeas with greens, quinoa, and a lemon-tahini dressing.
- Dinner: Serve slow-cooked black beans with brown rice, fresh salsa, and avocado.
- Snacks: Enjoy roasted almonds or a homemade trail mix with dark chocolate and dried fruit.