15 Best Protein-Rich Sources for Vegetarians & Vegans in India
Protein is an essential nutrient that helps build muscles, repair tissues, and keep you energetic throughout the day. But if you’re a vegetarian or vegan, you might often hear, “How do you get enough Protein?”
The good news? You don’t need meat or eggs to meet your Protein needs! India offers plenty of plant-based and dairy-based Protein sources that can keep you strong and healthy.
Whether you’re a gym-goer, someone looking to improve their diet, or simply want to include more Protein in your meals, here are the 15 best Protein-rich foods for vegetarians and vegans in India.
Best Vegetarian Protein Sources
1. Paneer (Cottage Cheese) – 18g Protein per 100g
A favourite in Indian households, Paneer is rich in Protein and calcium. It’s perfect for curries, grilled snacks, or even a quick stir-fry.
2. Greek Yogurt (Hung Curd) – 10g Protein per 100g
Thicker and higher in Protein than regular Dahi, Greek Yogurt is great for smoothies, dips, or eating plain with honey and fruits.
3. Tofu – 8g Protein per 100g
The best vegan alternative to Paneer, Tofu is loaded with Protein and iron. It soaks up flavors well and works great in stir-fries, curries, and even sandwiches.
4. Milk & Dairy Products – 3-4g Protein per 100ml
Milk, cheese, buttermilk, and curd are easily available Protein sources. If you consume dairy, make sure to include them in your diet.
5. Sprouts (Moong, Chana, and Moth Beans) – 9g Protein per 100g
Sprouted lentils and beans are nutrient-dense powerhouses! Have them raw in salads, or lightly sauté them with spices for a tasty snack.
6. Lentils (Dals) – 7-9g Protein per 100g
Indians eat Dal daily, but did you know Toor, Moong, Masoor, and Urad Dals are excellent Protein sources? Pair them with Rice or Roti for a balanced meal.
7. Chickpeas (Chana) & Black Chana – 15g Protein per 100g
Whether in the form of Chole, hummus, or roasted snacks, Chickpeas provide high Protein and fibre to keep you full for longer.
8. Kidney Beans (Rajma) – 9g Protein per 100g
Rajma Chawal isn’t just comfort food—it’s also a great way to add plant-based Protein to your diet.
9. Fox Nuts (Makhana) – 3g Protein per 100g
A fantastic low-calorie Protein snack, Makhana is perfect for guilt-free munching.
Best Vegan Protein Sources
10. Quinoa – 8g Protein per 100g
A super grain that’s high in Protein and gluten-free, Quinoa is perfect as a Rice substitute or in salads.
11. Chia Seeds – 5g Protein per 2 tbsp
Small but mighty, Chia Seeds are rich in Protein, omega-3, and fibre. Add them to smoothies, oatmeal, or puddings.
12. Flaxseeds – 5g Protein per 2 tbsp
Another vegan Protein booster, Flaxseeds can be ground and added to Rotis, shakes, or even curries.
13. Peanuts & Peanut Butter – 25g Protein per 100g
A delicious and budget-friendly Protein source, Peanuts and Peanut Butter are great for snacking or spreading on toast.
14. Almonds & Other Nuts – 21g Protein per 100g
Almonds, walnuts, and cashews are rich in healthy fats and protein, making them ideal for energy boosts.
15. Soy Products (Soy Milk, Soy Chunks, Tempeh) – 52g Protein per 100g (Soy Chunks)
Soy Chunks (Nutri Nuggets) and Soy Milk are excellent vegan Protein sources commonly used in Indian cooking.
How to Add More Protein to Your Diet?
- Start your day with a high-protein breakfast like Paneer Bhurji, Besan Cheela, or Peanut Butter toast.
- Replace white Rice with Quinoa, brown Rice, or Millet for added Protein.
- Snack smart with Makhana roasted Chana, or Protein bars instead of fried chips.
- Add Tofu or Soy Chunks to your curries and stir-fries.
- Include Greek Yogurt or sprouted salads in your meals for an extra protein boost.
Final Thoughts
Being vegetarian or vegan doesn’t mean missing out on Protein! With the right choices, you can easily meet your Protein needs while enjoying delicious, nutritious meals. India offers a variety of plant-based and dairy-based Protein sources, from Lentils, Chickpeas, and Paneer to Tofu, Soy Chunks, and nuts.
Whether you’re a fitness enthusiast looking to build muscle, someone aiming for better health or simply trying to improve your diet, adding these Protein-rich foods can make a huge difference. The key is to diversify your sources, mix and match ingredients, and incorporate protein into every meal.
Small changes like replacing white Rice with Quinoa, snacking on roasted Chana instead of chips, or adding Greek Yogurt to your breakfast can go a long way.
So, next time someone asks, “Where do you get your Protein from?”—you’ll have plenty of answers! Start including these foods in your diet today and fuel your body correctly.