Best protein-rich foods for vegetarians & vegans in India | Fusion - WeRIndia

Protein is crucial for building muscles, repairing tissues, and staying active.

Many people wonder if it’s possible to get enough protein without consuming meat or eggs. The good news is that it absolutely is.

A well-balanced plant-based diet can provide all the protein your body needs.

India has a rich variety of protein-packed plant and dairy-based foods that are both affordable and easy to include in everyday meals.

Here are a few high-protein foods ideal for vegetarians and vegans in India:

• Paneer (18g/100g) – A tasty, protein-rich dairy product perfect for curries, snacks, and bhurji.
• Greek Yoghurt (10g/100g) – Thicker than regular curd; great in smoothies, dips, or as-is.
• Tofu (8g/100g) – Vegan and versatile; works well in stir-fries and curries.
• Milk & Dairy (3–4g/100ml) – Include milk, cheese, or curd for daily protein.
• Sprouts (9g/100g) – Nutritious and crunchy, ideal for salads or light sautés.
• Lentils (7–9g/100g) – Dals like Toor, Moong, and Masoor are Indian staples.
• Chickpeas (15g/100g) – Use in chole, hummus, or roasted for snacks.
• Kidney Beans (9g/100g) – Rajma is delicious and protein-dense.
• Fox Nuts (3g/100g) – Makhana is a healthy, crunchy snack option.

Best vegan protein sources:

• Quinoa (8g/100g) – A gluten-free grain that’s a great rice substitute.
• Chia Seeds (5g/2 tbsp) – Rich in protein, fibre, and omega-3.
• Flaxseeds (5g/2 tbsp) – Add to Rotis, smoothies, or curries.
• Peanuts & Peanut Butter (25g/100g) – High-protein, tasty, and budget-friendly.
• Almonds & Other Nuts (21g/100g) – Great for snacks and energy boosts.
• Soy Products (52g/100g – Soy Chunks) – Use soy chunks or soy milk in Indian dishes.

Tips to add more protein:

• Eat protein-rich breakfasts like Paneer Bhurji or Besan Cheela.
• Replace white rice with Quinoa or brown rice.
• Snack on Makhana or roasted Chana.
• Include Tofu or Soy Chunks in meals.
• Add Greek yoghurt or sprouts to salads and bowls.

You don’t need meat to meet your protein goals. With diverse and accessible options like lentils, tofu, paneer, and nuts, vegetarians and vegans in India can enjoy a balanced, protein-rich diet.

Focus on variety, plan your meals smartly, and your plate will power you through the day, no compromises needed.

Image from Pxhere (Free for commercial use / CC0 Public Domain)

Image Published on March 08, 2017

Image Reference: https://pxhere.com/en/photo/1052963