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Last Updated on 26th November 2025 by Hannah
Looking to pack more sources of protein into your vegetarian diet? You’ve come to the right place. Whether you’re a full-time vegetarian, flexitarian, or just looking to lower your meat intake, protein is your secret weapon for staying energised, strong, and satisfied.
At Gousto, we’re all about bringing flavour and feel-good food to your table. Our chefs dream up balanced recipes that prove healthy eating doesn’t have to mean boring. Explore this week’s vegetarian recipes from our menu for even more ideas.
Why Protein is Important for Vegetarians
Getting enough protein is essential for everyone as it helps repair muscle, supports your immune system and keeps you feeling fuller for longer. While meat often takes centre stage, vegetarians still have plenty of high-protein heroes of their own that will help to hit daily protein needs.
Luckily, there’s a whole world of high-protein vegetarian ingredients to choose from like lentils, beans, tofu and eggs, that make it easy to build protein-rich meals without compromising on flavour.
And don’t stress about eating “complete” proteins in one go. Mix and match your plant-based meals throughout the day, and your body will naturally get everything it needs to keep it energised and support recovery.
Top Sources of Protein in a Vegetarian Diet
Here are eight top vegetarian protein sources you can easily add to your meals to help hit your daily nutrition goals. From tofu to chickpeas, these ingredients are packed with benefits, and to make things even easier, we’ve paired each one with a high-protein vegetarian Gousto recipe, so you can put them to delicious use at home.
1. Eggs
Eggs are the definition of no-fuss nutrition. With 6g of protein per egg, they’re ready in minutes and deliver a soft, satisfying texture to everything from breakfasts to bakes. They’re also a natural source of vitamins D and B12, essentials for energy and focus. Start your morning with our Spiced Shakshuka, a rich, warming meal that’s ready in a flash.
Why they’re a smart choice
- Budget-friendly, quick to cook, and easy to portion
- Zero waste, use whites, yolks, or both
- Essential nutrients for brain and muscle health
2. Greek Yoghurt
Creamy, cool, and naturally high in protein (up to 10g per 100g), Greek yoghurt adds richness to sweet breakfasts and savoury dinners alike. Its thick texture and tangy flavour make it a lighter alternative to cream or mayo. Whip up our Halloumi Souvlaki-Style Salad with minty yoghurt to see it in action.
Why they’re a smart choice:
- Cost-effective, versatile, and ready to eat straight from the tub
- Adds instant creaminess to sauces, dips, or desserts
- Packed with probiotics, calcium, and protein for gut and bone health
3. Lentils
Small but mighty, lentils are packed with around 9g of protein per 100g, cooked, and are rich in fibre and iron. They bring body and richness to soups, curries, and stews, and absorb spices beautifully. Try them in our Sweet Potato, Lentil & Coconut Dal for a cosy, midweek hug in a bowl.
Why they’re a smart choice:
- Low-cost and long-lasting, buy dried or tinned for the best value
- Simple to cook and flavour with pantry staples
- Naturally rich in plant protein, fibre, and iron for steady energy
4. Chickpeas
A true cupboard classic, chickpeas are as versatile as they come. With around 7g of protein per 100g, they add substance to curries, crunch to salads, and creaminess to dips. Their mild, nutty flavour and satisfying texture make them an easy win for every palate. Give our Chickpea & Aubergine Curry a go, it’s bold, rich, and full of spice.
Why they’re a smart choice:
- Affordable and easy to find, canned or dried
- Store-cupboard staple with a long shelf life and no waste
- Packed with protein and fibre to support digestion and keep you fuller for longer
5. Tofu
Soft, silky, and endlessly adaptable, tofu is a vegetarian favourite for a reason. It brings 8g of protein per 100g, plus a blank canvas for whatever flavours you love, from fiery marinades to sticky glazes. When cooked, it turns crisp on the outside and tender inside, making it the perfect centrepiece for meat-free meals. We love it in our Sweet & Sticky Tofu Stir-Fry, it’s quick, colourful, and packed with crunch.
Why they’re a smart choice:
- Great value for money compared to meat or fish
- Quick to prep, pan-fry, grill, or bake in minutes
- A complete plant protein, with all nine essential amino acids, plus calcium and iron
6. Quinoa
Tiny but powerful, quinoa brings 4g of protein per 100g cooked and a deliciously nutty flavour. It’s light yet filling, with a fluffy texture that works beautifully in salads, bowls, or as a warm side. Unlike most grains, it’s a complete protein, so it does double duty for taste and nutrition. Tuck into our Spiced Aubergine & Courgette With Mint & Pistachio Quinoa for a flavour-packed lunch.
Why they’re a smart choice:
- Expands as it cooks, giving great value for money
- Quick to prepare and keeps well for easy lunches
- Rich in fibre, magnesium, and amino acids for all-round balance
7. Edamame
Vibrant and full of bite, edamame beans offer 11g of protein per 100g, along with a satisfying crunch and a fresh, green flavour. They’re a quick, tasty way to add colour and nutrition to your meals, whether steamed, stir-fried, or tossed through salads. Add them to our Grilled Miso Aubergine & Edamame Salad for a boost of green goodness.
Why they’re a smart choice:
- Sold frozen for long shelf life and low waste
- Cook in minutes by steaming, boiling, or microwaving
- High in iron and omega-3s for heart and brain health
8. Nuts and Seeds
Small, mighty, and full of crunch, nuts and seeds are an easy way to boost protein and texture. With up to 21g of protein per 100g, they add staying power and healthy fats that keep you satisfied. Sprinkle them over salads, blend them into smoothies, or use them as toppings for pasta and breakfast dishes. Snack on roasted nuts or try our Garlic, Chilli & Cream Tortiglioni With Asparagus And Pine Nuts for an exciting weekend dish.
Why they’re a smart choice:
- Ready to eat: sprinkle, snack, or blend straight in
- Long shelf life and excellent value when bought in bulk
- Packed with healthy fats, vitamin E, and fibre for sustained energy
How to Build a High-Protein Vegetarian Meal Plan
On a veggie diet, protein power comes from pairing smartly. Think beans with nuts, or tofu with lentils – simple combinations that turn everyday ingredients into satisfying, nutrient-packed meals.
At Gousto, we’ve done the meal planning for you. Why not try:
– Chickpeas and Greek yoghurt: Creamy meets hearty, the dream duo for rich, balanced bowls.
Try it in our Warm Harissa Chickpea & Giant Couscous Salad
– Tofu and edamame beans: Your fast track to plant power, this pair packs protein and texture in every bite.
Tuck into this combo in our Marmite Teriyaki Tofu With Edamame Rice
– Lentils and nuts: Protein, crunch and comfort all in one dish.
Check it out in our Lentil Enchiladas With Roasted Pepper & Cashew Crema
Each of our recipes is balanced for taste and nutrition, so you don’t have to think twice about meeting your protein goals. Looking for even more complete proteins? Check out our guide to vegan protein sources for even more ideas!
Why Choose Gousto for High-Protein Vegetarian Meals?
Because eating well shouldn’t be complicated. Gousto works by making mealtimes easier for you and your family so you spend less time figuring out what you’re going to eat and more time enjoying eating together.
With Gousto, you’ll get:
– Variety: Lots of high-protein veggie recipes each week.
– Nutrition: Meals developed with our in-house nutritionists.
– Convenience: Pre-portioned ingredients delivered to your door, cutting food waste and stress.
Flexibility: Switch recipes, pause boxes, or mix in vegan and meaty meals as you like.
FAQs About Vegetarian Protein
What Vegetarian Foods Are High in Protein?
Lentils, chickpeas, tofu, eggs, Greek yoghurt, nuts, seeds, quinoa, and edamame all bring a mix of high protein.
What Does 30G of Protein Look Like as a Vegetarian?
You could get roughly 30g from a mix of 150g Greek yoghurt (15g protein), 100g cooked lentils (9g protein), and a sprinkle of seeds (6g protein).
How to Get 100G of Protein a Day as a Vegan?
Mixing and matching your protein sources throughout the day is the secret. Try overnight oats with peanut butter for breakfast, a lentil and chickpea mezze for lunch, and a tofu stir-fry for dinner. Add a handful of nuts or hummus for snacks, and you’ll easily hit 100g.
Which Vegetables Are High in Protein?
While most veg aren’t protein powerhouses, spinach, broccoli, and peas offer more than average, making them great as sides to your main protein source.
Ready to Power Up Your Protein?
You’ve now got the know-how (and the appetite) to fill your plate with veggie protein that tastes as good as it feels. From vibrant lentil dahls to zingy tofu stir-fries, Gousto makes it easy to eat well without spending hours in the kitchen.
With nutritionist-approved recipes, pre-portioned ingredients, and flexible meal plans, Gousto takes the guesswork out of cooking for specific dietary needs, whether you’re vegetarian, flexitarian, high-protein, or just simply looking to eat a little better.
Each box is designed to make healthy eating simple: balanced meals, fresh ingredients, zero waste, and flavour that never falls flat. See this week’s vegetarian recipes and order your first box today, because eating well should be easy, effortless, and seriously delicious.
