8 ways to get protein without eating meat

Protein is a particularly hot topic these days — and for good reason: It’s essential for growth, recovery and maintaining a strong, functioning body. While meat is a popular protein choice, if you’re looking to cut back, there are plenty of excellent nonmeat options that can help you meet your needs. Also, adding in more plant-based proteins can reduce your intake of saturated fat and boost your fiber, which is often lacking in American diets. Relying too heavily on animal proteins can increase the risk of heart disease and certain cancers, while missing out on the valuable nutrients that come from plants. Both meat and nonmeat proteins have their benefits, but incorporating more plant-based options can help improve long-term health outcomes.

The Dietary Guidelines for Americans recommend getting 10% to 35% of your daily calories from protein. Your individual needs depend on your health, physical activity level and other factors, such as pregnancy. While meat-based proteins typically have more grams per serving, including a variety of nonmeat sources in your diet is key to meeting your nutritional needs.

Here are eight top nonmeat protein sources, their health benefits and easy ways to incorporate them into your meals and snacks.

Cottage cheese

Cottage cheese isn’t just trendy — it’s earned its title as a nutritional superstar. One cup of low-fat cottage cheese packs 24 grams of protein, along with more than 22% of adult daily needs for calcium and 46% for phosphorus, both crucial for muscle and bone health. It also provides 58% of your daily selenium, an antioxidant that helps protect cells from damage. One serving has 5 grams of fat, 9.5 grams of carbohydrates and 180 calories, making it a balanced nonmeat protein option.

It’s also incredibly versatile. Stir it into pancake, waffle or muffin batter for a protein boost, blend it into sauces for a creamy texture or try it in desserts, like Easy Cottage Cheese Chocolate Pudding by the PCOS Nutritionist Alyssa Pacheco, for a delicious high-protein treat.

Eggs

Eggs are a nutrient-packed protein source that’s a simple addition to any meal. One large whole egg has more than 6 grams of protein, 5 grams of fat and 72 calories. Eggs are also one of the prime natural sources of choline, which aids in brain development and metabolism, with more than 30% of adult daily needs found in just one egg. Egg yolks specifically are rich in carotenoids, like lutein and zeaxanthin, antioxidants that support eye health and help prevent eye disease.

The uses for eggs are virtually endless: Enjoy them on their own, mix them into baked goods, add them to oatmeal for a protein boost, or scramble them into noodles or kimchi fried rice. In a pinch, a veggie-packed omelet or scramble with whole wheat toast makes a fast, well-rounded dinner. For a grab-and-go option, try Freezer-Friendly Egg Muffin Cups by dietitian Anne Danahy, which you can make in advance and reheat when needed.

Tofu

Unlike most plant-based options, tofu (made from soy) is a complete protein, meaning it provides all essential amino acids that our bodies can’t produce on their own. A 3-ounce serving of firm tofu offers more than 9 grams of protein, 3.5 grams of fat, 0.75 grams of fiber and about 70 calories. It’s also a good source of calcium (13% of adult daily needs), which supports heart, teeth and bone health, and iron (meeting nearly 18% of men’s and 8% of women’s daily needs), which helps carry oxygen in our blood.

Tofu comes in a range of textures, from soft to firm, and easily fits into a variety of dishes. It absorbs flavors from marinades and sauces well, making it perfect for stir-fries or grilling. Try soft or silken tofu in a protein-packed Tofu Smoothie With Black Sesame by dietitian Cindy Chou of the Sound of Cooking. Softer tofus also work well in sauces, dressings, dips and puddings, while firm tofu can be used as an egg substitute in scrambles.

Tempeh

Tempeh — made from fermented whole soybeans and sometimes mixed with grains, like barley, brown rice or millet — has a firm, chewy texture and a slightly nutty flavor. In just ½ cup, there’s about 17 grams of protein, 6 grams of carbohydrates, 9 grams of fat, 4 grams of fiber and 160 calories. It’s also a great source of magnesium (about 70 mg per serving), which is important for muscle and nerve function, meeting about 16% of adult daily needs for men and 21% for women.

It’s also a great alternative to deli meats. Slice tempeh for sandwiches or salads, or crumble it to use in place of ground meats. For a quick, flavorful meal, check out 15-Minute Thai Peanut Tempeh With Rice by dietitian Melissa Altman-Traub.

Walnuts

Walnuts are loaded with nutrition, offering plant-based protein along with alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Just a quarter-cup serving (1 ounce or 12-14 halves) provides 4.3 grams of protein and boasts 2.5 grams of ALA — more than any other tree nut. ALA has anti-inflammatory benefits and has been linked to heart health benefits, including lowering cardiovascular disease risk, total and LDL “bad” cholesterol, triglycerides and blood pressure.

The nuts aren’t just for snacking either. Toss chopped walnuts into your oatmeal, yogurt or salads, blend them into a walnut pesto for pasta dishes or sandwiches, or use them as a substitute for ground meats. Dietitian Rhyan Geiger recommends making Vegan Walnut Taco Meat, perfect for tacos, burritos or even on nachos. A single serving of walnuts also provides about 18.5 grams of fat (mostly heart-healthy unsaturated fats), 4 grams of carbohydrates, 2 grams of fiber and 185 calories, making them a nutrient-dense, satisfying option. And if you’re not a fan of walnuts, other nuts and seeds, like almonds and pumpkin seeds, are wonderful choices too.

Chickpeas

Chickpeas, also known as garbanzo beans, aren’t just for hummus — they’re loaded with nutrients and health benefits. One cup of canned chickpeas provides nearly 11 grams of protein, 35 grams of carbohydrates, 9.5 grams of fiber and 210 calories. They’re also rich in manganese, offering 1.22 mg per serving, which meets 67% of the daily needs for women and 53% for men. Manganese supports our immune function, bone health, reproduction and blood clotting, while also helping to protect our cells from damage.

Add chickpeas to salads (like the popular La Scala salad) or soups for extra protein and texture, or blend them into hummus for a tasty dip or spread. If you prefer a crunchy snack, try roasted chickpeas like these from Biena or make your own. For a flavorful, protein-packed meal that also includes eggs, try Easy Chickpea Shakshuka With Feta Cheese by dietitian EA Stewart.

Black beans

Black beans are a fantastic low-fat, plant-based protein that supports heart health, digestion and blood sugar regulation. You really can’t go wrong with beans in general — they have similar nutrient profiles, rich in iron, magnesium, potassium and B vitamins. Each cup of canned black beans provides 15 grams of protein, less than 1 gram of fat, 40 grams of carbohydrates and 17 grams of fiber. They also offer about 740 mg of potassium (13% of adult daily needs), which helps manage blood pressure and supports muscle, nerve and kidney function.

Black beans are incredibly versatile. Mash them for burgers, blend them into dips or use them as a filling for tacos, burritos or this Black Bean Tostadas With Honey Lime Sauce by gluten-free dietitian Sharon McCaskill. If you love brownies, black beans not only boost protein and fiber content, but they also add a rich, fudgy texture. Check out these Healthy Black Bean Brownies by dietitian Linsday Livingston of the Lean Green Bean.

Lentils

Similar to beans, lentils are a low-fat, plant-based protein with 18 grams of protein per cup of cooked lentils. A serving of lentils also provides 39 grams of carbohydrates, 15.5 grams of fiber and almost 360 micrograms of the B vitamin folate — meeting about 90% of adult daily needs. Folate plays a crucial role in making DNA and is especially important during pregnancy, helping to prevent neural tube defects.

Lentils make a great addition to soups, salads and grain bowls. They also work well as an alternative to ground meats in tacos, burgers and chili. Try this Chipotle Lentil Chili With Pumpkin by Lisa Andrews of Sound Bites Nutrition for a warming, nutritious meal.

Key takeaways

These are just a few of my favorite nonmeat proteins, but there are plenty more! It’s easy to meet your protein needs without eating meat if you’re looking to cut back. The key is variety and creativity. Add these nonmeat proteins to your meals, snacks and even desserts to support your health and enjoy a balanced, nutrient-rich diet.

Maxine Yeung is a dietitian and board-certified health and wellness coach.