There’s absolutely no doubt that eggs are good for you, especially if you’re looking to build some muscle mass. Eggs are considered to be one of the best and purest forms of protein you could provide to your body. One large egg contains about 6.42 grams of protein. However, being a vegetarian if you think you will not be able to complete your daily dose of protein, you will be surprised to know that there are a lot of vegetarian alternatives that are equally beneficial for our health. Have a look.
Here are some vegetarian alternatives of eggs:
1. Cottage Cheese (Paneer)
Cottage cheese, also known as Paneer, is a common ingredient in most Indian households. It’s tasty, versatile and is high in proteins. 50 grams of Paneer gives about 11 grams of protein.
2. Soybean
Cooked soybean provides 28 grams of protein per cup. Soybean is a versatile ingredient and can be used for preparing various dishes from main course and snacks to salads.
3. Quinoa
Quinoa is a gluten-free grain, that contains tons of amino acids that are extremely important for a healthy body. A vegan favourite, just 1 cup of Quinoa contains almost 8 grams of protein.
4. Pumpkin Seeds
Zinc and phosphorous, are essential minerals needed for your body, and pumpkin seeds are full of them. 30 grams will give 9 grams of proteins, which is higher than one egg.
5. Lentils or dal
Pulses are an excellent source of plant-based protein as one cup of lentils contains about 14-16 grams of protein which is way more than 1 large boiled egg. Lentils are a great source of fiber and complex carbohydrates.
6. Greek yogurt
Greek yogurt has double the quantity of protein compared to homemade curd and helps you feel fuller for longer and it is a great source of probiotics. A cup of fat-free Greek yogurt gives you 17 grams of protein per 170 grams of yogurt.
7. Chickpeas
Chickpeas have a very high protein content as half a cup of cooked chickpea contains about 7.3 grams. It helps in boosting the feeling of satiety by releasing an appetite-suppressing hormone called cholecystokinin.
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FAQs
1. Lentils. Lentils may be red, green, black, or brown. At a whopping 18 grams of protein per cooked cup (198 g), these tiny, lens-shaped legumes are a great addition to a vegetarian diet.
What can I eat instead of eggs for protein as a vegetarian? ›
Here are some vegetarian alternatives of eggs:
- Cottage Cheese (Paneer) Cottage cheese, also known as Paneer, is a common ingredient in most Indian households. ...
- Soybean. Cooked soybean provides 28 grams of protein per cup. ...
- Quinoa. ...
- Pumpkin Seeds. ...
- Lentils or dal. ...
- Greek yogurt. ...
- Chickpeas.
10 vegetarian foods that have more protein than egg
- 01/11Best sources of protein. Eggs are a well-known source of protein and also offer a wide range of vitamins, minerals and other beneficial compounds. ...
- 02/11Soybean. ...
- 03/11Quinoa. ...
- 04/11Pumpkin seeds. ...
- 05/11Lentils or dal. ...
- 06/11Hemp seeds. ...
- 07/11Greek yogurt. ...
- 08/11Edamame beans.
1. Lentils. Lentils may be red, green, black, or brown. At a whopping 18 grams of protein per cooked cup (198 g), these tiny, lens-shaped legumes are a great addition to a vegetarian diet.
What do vegetarians eat instead of protein? ›
How to get protein without the meat
- Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
- Soya beans. ...
- Quinoa. ...
- Nuts. ...
- Seeds. ...
- Cereals and grains. ...
- Quorn™ ...
- Dairy.
What vegan foods are high in protein? Seitan, tofu, beans, and lentils can provide protein in a vegan diet.
What is the vegetable equivalent of egg? ›
Tofu. If you're looking for an egg substitute that's packed with protein, tofu is a great option. Tofu is rich in protein, and it's also low in calories. It's also a rich source of manganese, iron, copper, and zinc.
What is a good protein replacement for eggs? ›
- Quinoa. 1 cup cooked quinoa = 8 g protein. ...
- Tofu. 1/2 cup = 22 g protein. ...
- Cheddar cheese. 1 ounce = 6.8 g protein. ...
- Almonds. 1 ounce = 6 g protein. ...
- Black beans. 1/2 cup = 8 g protein. ...
- Chickpea pasta. 2 ounces = 14 g protein. ...
- Greek yogurt. 7-ounce container = 20 g protein. ...
- Peanut butter. 2 Tbsp. =
And what are the best sources for protein?
- Green peas. Green peas are at the top of the list of the most protein-filled vegetables. ...
- Spinach. A big crisp spinach salad is certainly refreshing, especially on a hot day in the South. ...
- Collard greens. ...
- Sweet corn. ...
- Mustard greens. ...
- Lima beans. ...
- Asparagus. ...
- Broccoli.
With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup.
6 Best Protein Sources for Vegetarians
- Cottage Cheese (Paneer)
- Amaranth (Rajgira)
- Yellow Split Pigeon Peas (Toor Dal)
- Soybean.
- Flax seeds (Alsi)
- Peanuts (Mungphali)
For vegetarians, 100 grams of protein might look like:
- Four eggs (24 grams of protein)
- ½ cup of rolled oats (5 grams)
- Two tablespoons of peanut butter (7 grams)
- One tablespoon of hemp seeds (4 grams)
- ¼ cup of protein granola (10 grams)
- One scoop of plant-based protein powder (20 grams)
- Two snack cheeses (10 grams)
Lentils, beans (kidney, black, chickpeas), peas, and soybeans are all excellent sources. Aim for 1-2 cups cooked legumes daily. Tofu and Tempeh: Made from soybeans, these versatile options can be incorporated into stir-fries, scrambles, curries, or baked. A half-cup serving of tofu or tempeh packs a protein punch.
What vegetable has protein like meat? ›
19 High-Protein Plant-Based Foods and How to Eat More of Them
- Edamame.
- Lentils.
- Pinto beans.
- Chickpeas.
- Mung beans.
- Fava beans.
- Lima beans.
- Green peas.
- Sattu=100 gm => 25 gm protein.
- Besan=50 gm => 11 gm protein.
- Curd= 200 ml => 8 gm protein.
- Rice= 90 gm => 8 gm protein.
- Pulses(Dal) = 100 gm => 22 gm protein.
- Soya = 30 gm => 15.6 gm protein.
- Chana sprouts= 40 gm => 6.8 gm protein.
- Moong sprouts =40 gm => 9.3 gm protein.
Eat beans, pulses, eggs and other sources of protein
Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.
What is a good vegetarian substitute for eggs? ›
What are the best egg substitutions?
- Aquafaba. That's right, you can make an impressive egg white substitute using the water from a drained can of chickpeas. ...
- Ground flax seeds. ...
- Apple purée. ...
- Yogurt (regular or dairy-free) ...
- Mashed banana. ...
- Silken tofu. ...
- Chia seeds. ...
- Coconut oil.
Foods With More Protein Than an Egg
- Chickpeas. 1/10. With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. ...
- Cottage Cheese. 2/10. ...
- Almond Butter. 3/10. ...
- Cheddar Cheese. 4/10. ...
- Lentils. 5/10. ...
- Pumpkin Seeds. 6/10. ...
- Shrimp. 7/10. ...
- Quinoa. 8/10.
Top 10 High-Protein Breakfast Ideas (Without Eggs)
- Quinoa Porridge. ...
- Chickpea Pancakes. ...
- Greek Yogurt Parfait. ...
- Tofu Scramble. ...
- Protein Smoothie. ...
- Chia Seed Pudding. ...
- Black Bean and Avocado Toast. ...
- Tofu and Vegetable Scramble.
Tofu is a very great source of protein, almost equal to protien in one egg, which can lower the cholesterol, hence reduces the risk of heart related diseases. Also popular in breakfast menus in most travel loved places. So what are you waiting for, start having this high protein breakfast ideas for your next morning.
