Are You a Vegetarian and you are confused about your diet plan to get protein, Don’t worry. You are not alone in our country India as many of the people are vegetarian. Millions of are getting enough protein without relying on meat or eggs by eating vegetarian foods, which can feel like a constant challenge.
From humble dals to powerhouse seeds and even vegetables hiding more protein than you’d expect, the Indian kitchen is full of plant-based gems that can help you stay strong, fit, and energized. You do consume foods every day. Like Dal is a common dish of every Indian house.
In this post, we will provide the details of 20 high-protein vegetarian foods that are not only nutritious but also loved and recognized across Indian households. Whether you’re aiming to build muscle, lose weight, or simply eat healthier — these foods are here to support your journey. And the best part of this journey is that this all-food item is affordable. As we Indian we do spend our money thoughtfully.
Top 20 high-protein vegetarian foods
Paneer
Paneer is rich in protein, calcium, calcium, and good fats. It has 14g protein in per 100g. You can eat Paneer dishes like Paneer tikka, palak paneer, paneer bhurji, sandwiches, Paneer curry.
Toor Dal (Arhar Dal)
Toor Dal is rich in high protein and found in every Indian home’s kitchen.
(Arhar Dal) Toor Dal contains 15g per protein in 100g (raw). It also contains Iron, Potassium, Magnesium, Phosphorus, Calcium, Zinc, and many others.
Toor Dal Aids digestion and helps control cholesterol. It is low in fat, so, it is heart-friendly and good for weight management.
Moong Dal (Green Gram)
Moong Dal contains high protein with Iron, Potassium, Magnesium, Phosphorus, Calcium, Zinc, etc.
It has 24g protein in per 100g (raw split). It is Perfect for all ages, especially during recovery or stomach issues as it is easy to digest.
Moong Dal is rich in fiber, which promotes gut health and controls cholesterol. Suitable for diabetics and helps manage blood sugar.
Chana Dal (Bengal Gram)
Chana dal is not only rich in protein but also packed with essential minerals that support multiple bodily functions. It contains Iron, Potassium, Magnesium, Phosphorus, Calcium, Zinc.
It has 20g protein in per 100g. Is has low in cholesterol, high in fiber — supports cardiovascular health.
You can consume it as dals, soups, curries, chutneys, and even sweets like halwa and ladoos.
Black Chana (Kala Chana)
Black Chana contains high protein with Potassium, Iron, Magnesium, Phosphorus, Calcium, Zinc, Copper etc. It is full of power house of essential minerals, fiber, and slow-digesting carbs which makes it as an ideal food for energy, weight control, and overall health.
Black Chana is good for woman health, which is rich in magnesium and potassium for blood pressure control.
It can be sprouted, boiled or cooked in curries, salads, or chaat to eat.
Rajma (Kidney Beans)
Rajma (Kidney Beans) contains high protein with Potassium, Iron, Magnesium, Phosphorus, Calcium, Zinc, Copper etc. It has 24g protein in per 100g.
It is low in fat but high in fiber and protein which keeps you full for longer. Rajma is low glycemic index food; helps control blood sugar spikes.
Some famous Indian famous food
- Rajma Chawal (Kidney beans curry with rice)
- Rajma Masala (Dry or semi-gravy curry)
- Rajma Tikki or Cutlet (Great for snacks)
- Rajma Salad or Stir Fry (High-protein lunch option)
Lobia (Black-eyed Peas)
Lobia is full of minerals, it has high protein with Iron, Magnesium, Potassium, Folate (Vitamin B9), Calcium, Zinc and fiber.
It has 13g protein of 100 g. It has high fiber keeps you full longer and reduces unhealthy snacking. So, it is good for weigh loss.
Famous Indian famous food are
- Lobia Curry: Made with tomatoes, onions, and mild spices.
- Lobia Masala: Semi-dry version served with roti or rice.
- Lobia Salad: A protein-packed cold dish with chopped veggies and lemon.
- Lobia Chaat: A street-style healthy snack with masala, coriander, and lemon.
Masoor Dal
Masoor Dal is one of the most common and nutritious dals in Indian households, especially known for its high protein and iron content. It contain 24g protein in 100 g.
It is also Rich in potassium, magnesium, and antioxidants that support the heart.
Masoor Dal is good for women, teens, and people prone to anemia.
You can eat Masoor Dal Tadka, Soup, Khichdi, Sprouts Stir Fry.
Soy Chunks
Soy Chunks is one of the high protein foods of vegetarian. It contain 52g of 100g protein. It is also High iron content enhances oxygen flow and energy levels. Soy Chunks contains phytoestrogens that can support hormonal balance in moderation.
Some of the popular Indian recipe are Soya Curry, Soya Pulao, Soya Tikka, Soya Bhurji and Soya Cutlets.
Dahi (Curd)
Dahi is one of the most beloved and traditional protein-rich vegetarian foods in Indian households. It contains 10g protein in 200g.
Dahi improves digestion as contains live probiotics like Lactobacillus which promote a healthy gut and reduce bloating.
It also rich in calcium and phosphorus that is great for growing children, women.
Almonds
Almonds (Badam) is rich in Protein as it has 6g per 28g (23 almonds) protein. It also rich in Magnesium, Vitamin E (which nourishes from within — improves glow and reduces signs of aging) etc.
Besan (Gram Flour)
Besan is also contains high protein, it contains 22g protein in per 100 g. It is naturally gluten-free made from chana daland a great alternative for those with gluten intolerance.
There is also several vegetables which contains protein, they are
Protein-Rich Vegetables (Per 100g Cooked) are Spinach (Palak) (2.9g), Green Peas (Matar) (5g), Broccoli (2.8), Cauliflower (Phool Gobhi) (1.9g), Brussels Sprouts (3.4g), Sweet Corn (Makka) (3.3g), Mushrooms (3g), Kale (2.9g), Cluster Beans(Gawar Phali) (3g), Drumsticks (Sahjan) etc.
Conclusion
If you’re vegetarian and worried about meeting your protein needs, you don’t have to be! As with this post you have found the name of high protein vegetarian foods that will provide you enough protein. With the wide variety of dals, dairy, seeds, nuts, and legumes available in Indian kitchens, getting enough protein naturally is easier than ever.
Start by including at least 2–3 protein-rich foods daily, and pair them with whole grains and vegetables for balanced nutrition.
