10 Cheapest Vegetarian Proteins That Fill You Up

Lentils

Lentils are a versatile and affordable source of protein, making them a staple in vegetarian diets. They are packed with nutrients, including iron, fiber, and essential amino acids, which help keep you full and satisfied. Lentils can be used in a variety of dishes, from soups and stews to salads and veggie burgers. Their ability to absorb flavors makes them a great addition to any meal.

From red and green to black and yellow, the variety of lentils ensures that you never get bored. A cup of cooked lentils contains roughly 18 grams of protein, which is impressive for such an inexpensive ingredient. Whether you’re preparing a hearty lentil soup or adding them to a salad, they are a reliable choice for both nutrition and taste.

Chickpeas

Chickpeas, also known as garbanzo beans, are another budget-friendly protein source that can be used in numerous recipes. With their nutty flavor and grainy texture, they are perfect for making hummus, falafel, or adding to curries and salads. A single cup of cooked chickpeas offers about 15 grams of protein.

Beyond protein, chickpeas are rich in fiber, which aids in digestion and helps keep you full longer. They are also high in essential vitamins and minerals, such as folate and manganese. Whether you prefer them roasted as a crunchy snack or blended into creamy hummus, chickpeas are a delicious and nutritious choice.

Tofu

Tofu is a well-known vegetarian protein that is made from soybeans. It is incredibly versatile and can absorb the flavors of any dish it’s added to, making it a favorite among vegetarians. Tofu contains about 20 grams of protein per 100 grams and is low in calories, making it a perfect option for those looking to maintain a healthy diet.

From stir-fries and curries to smoothies and desserts, tofu can be used in a wide range of culinary creations. It comes in various textures, such as silken, firm, and extra-firm, each suitable for different types of recipes. Tofu is also an excellent source of calcium and iron, contributing to its status as a nutritional powerhouse.

Quinoa

Quinoa is often referred to as a superfood due to its impressive nutritional profile. Unlike most grains, quinoa is a complete protein, meaning it contains all nine essential amino acids. A cup of cooked quinoa provides around 8 grams of protein, along with fiber, magnesium, and various antioxidants.

This gluten-free grain is incredibly versatile and can be used in salads, pilafs, and even breakfast bowls. Its slightly nutty flavor complements a variety of dishes, making it an easy addition to any meal. For those seeking a nutrient-rich, plant-based protein, quinoa is a fantastic choice.

Black Beans

Black beans are a staple in many vegetarian diets due to their high protein content and affordability. A single cup of cooked black beans contains approximately 15 grams of protein, along with fiber, iron, and folate. These legumes are perfect for adding to soups, stews, tacos, or even as a base for veggie burgers.

In addition to their nutritional benefits, black beans have a rich, hearty flavor that makes them a satisfying addition to any meal. They are also noted for their antioxidant properties, which contribute to overall health. Whether you enjoy them in a classic black bean chili or a refreshing salad, they are a protein-packed option worth considering.

Edamame

Edamame, or young soybeans, are a popular snack and protein source among vegetarians. They are typically served steamed and lightly salted, making for a tasty and nutritious treat. A cup of cooked edamame offers about 17 grams of protein, along with fiber and essential vitamins like vitamin K and folate.

Their mild, slightly sweet flavor makes edamame a versatile ingredient that can be added to salads, stir-fries, or even blended into dips. As a complete protein, edamame provides all the essential amino acids your body needs. Whether enjoyed as a snack or part of a meal, they are a delightful and healthful option.

Peas

Peas are a simple yet effective source of vegetarian protein. With about 8 grams of protein per cup, they are an easy way to boost your protein intake without breaking the bank. Peas are also a good source of vitamin C, vitamin K, and fiber, which support overall health and digestion.

These vibrant green legumes can be used in a variety of dishes, from soups and stews to pasta and rice dishes. Their natural sweetness and bright color make them a pleasing addition to any meal. Whether fresh, frozen, or dried, peas are a convenient and nutritious protein source.

Peanut Butter

Peanut butter is not only a delicious spread but also a rich source of vegetarian protein. Two tablespoons of peanut butter provide about 8 grams of protein, along with healthy fats that contribute to satiety. It’s a versatile ingredient that can be used in sandwiches, smoothies, or even as a dip for fruits and vegetables.

Beyond protein, peanut butter is a good source of niacin, magnesium, and vitamin E, contributing to its nutritional value. When choosing peanut butter, opt for natural varieties without added sugars or hydrogenated oils to maximize health benefits. Whether enjoyed on toast or in a savory sauce, peanut butter is a convenient protein option.

Chia Seeds

Chia seeds are tiny but mighty when it comes to protein content. Just two tablespoons of chia seeds provide about 4 grams of protein, along with omega-3 fatty acids, fiber, and various micronutrients. These seeds are incredibly versatile and can be added to smoothies, yogurt, oatmeal, or used to make chia pudding.

Their ability to absorb liquid and form a gel-like consistency makes them a popular choice for thickening recipes or creating vegan-friendly egg substitutes. Chia seeds are an excellent way to boost your protein intake while also benefiting from their rich nutrient profile.

Oats

Oats are a comforting and nutritious breakfast staple that also offers a good amount of protein. A cup of cooked oats contains around 6 grams of protein, along with fiber and essential nutrients like magnesium and phosphorous. Oats are versatile and can be enjoyed in various forms, from traditional oatmeal to overnight oats and granola.

Their mild flavor makes them a perfect canvas for a variety of toppings, including fruits, nuts, and seeds. Oats are not only filling but also help stabilize blood sugar levels, making them an excellent choice for sustained energy throughout the day. Whether you prefer them hot or cold, oats are a reliable source of vegetarian protein.