Diet tips: 5 healthy vegetarian foods that offer more protein than eggs

Health benefits of peanuts: These nutrient-dense superfoods contain 25 gm of protein per 100 gm, outperforming many non-vegetarian protein-rich foods (Image: Pexels)

• Protein-rich foods: cottage cheese, peanuts, parmesan, soybeans, tempeh
• Peanuts and parmesan offer more protein per 100g than eggs
• Soybeans and tempeh are top plant-based protein options

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For most of us, whipping up eggs in the morning or any time of the day is the easiest and fastest way to get protein. But if you are tired of consuming them every day, you should consider these vegetarian options. These foods, in fact, have more protein than eggs, giving you steady energy and keeping you full for long hours. What’s more? They add diversity and more deliciousness to your plate.

5 protein-rich vegetarian foods

Cottage cheese

Cottage cheese offers around 13 gm of protein per 100 gm. Additionally, it is a low-calorie and nutrient-dense food, which is easy to digest. It can be consumed anytime of the day, whether in the morning or as an evening snack. It can be enjoyed in scrambled form or as a topping on toast. You can mix it into overnight oats for extra protein.

Health benefits of soybeans: They are the best plant-based, high-protein foods, which also contain nutrients like fibre, iron, calcium, and essential amino acids (Image: Canva)

Peanuts

Peanutshaven’t received as much attention as they deserve. They contain 25 gm of protein per 100 gm, outperforming many non-vegetarian protein-rich foods. They are also high in fibre and contain heart-healthy fats. Peanuts can be enjoyed on their own, stirred into veggies, or ground into chutneys. It’s best to be watchful of the quantity you consume.

Parmesan

Parmesan is the most protein-and-calcium-rich cheese that’s accessible, healthy, and delicious. It packs a punch of nutritional benefits, containing lysine, an amino acid known for repairing muscles. With 38 gm of protein per 100 gm, it makes for a brilliant addition to recipes. You can add it to vegetables, soups or enjoy it with fruits and nuts. But it’s better to be watchful of how much you consume due to its high salt and fat content.

Soybeans

Soybeans are the best plant-based, high-protein foods, which also contain nutrients like fibre, iron, calcium, and essential amino acids. With 36 gm of protein per 100 gm, they are one of the best sources of protein for vegans and vegetarians. They can be boiled to make curry or salads, or pan-fried for a healthy breakfast version.

Tempeh

Nothing beats tempeh, a formed soybean product, which offers 19-21 gm of protein per 100 gm. It is rich in probiotics and minerals that support overall well-being. It is excellent for improving digestion, supports heart health and also regulates blood sugar levels. It can be added to stir fried veggies, sandwiches and salads. It is also easy to digest.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.