13 Non-Meat Protein Sources That’ll Leave You Satisfied and Fueled Up

Chicken is great—until you’ve eaten it five times in one week. If you’re trying to hit your protein goals but can’t stand another bite of grilled poultry, or you’re avoiding meat in your diet altogether, fear not: Meat is far from the only way to get your protein fill. There are plenty of non-meat protein sources that deliver serious nutritional benefits. Some of them are plant-based, while others might come from the dairy aisle, but all of them can help bring the gains. Not to mention, adding these non-meat high-protein foods to your plate can help diversify the nutrients in your diet too.

Whether you’re giving meat a break or simply looking to switch things up for your taste buds, these 13 non-meat protein-packed foods will help you stay strong, satisfied, and fueled up.

1. Tempeh

Protein per 1 cup: 33.7 grams

Because tempeh is made from fermented soy, this protein-rich food contains probiotics, which are good for gut health. Tempeh delivers lots of dietary fiber (something most of us need more of), and it’s rich in important nutrients like iron and magnesium, according to the Cleveland Clinic. It’s also been shown to potentially improve bone health, 

You can flavor tempeh just like any other meat, whether you want to add buffalo sauce and use it as a replacement for a buffalo chicken dip or douse it in taco seasoning for a veggie taco.

2. Cottage Cheese 

Protein per 1 cup: 25 grams

Cottage cheese is made from pasteurized milk that’s been acidified to break up the curds from the whey. The curds are cut, cooked, and pressed to remove more whey, then rinsed and topped off with salt. Although some people aren’t a fan of the slightly chunky texture this creates, it’s hard not to be a fan of what’s inside. Cottage cheese is brimming with protein, calcium, and probiotics, according to registered dietitian Melissa Schuster, RDN, of Schuster Nutrition. This makes it great for helping your body grow new muscle. 

Plus, this non-meat protein source makes for a quick snack to whip up for that post-workout protein fix. For something sweet, add fruit and cinnamon. For a more savory touch, mix the cottage cheese with bruschetta.

3. Greek Yogurt 

Protein per 1 cup (low-fat): 24 grams

Greek yogurt is made by straining regular yogurt to drain away most of the whey, creating a slightly bitter taste that Schuster recommends dressing up with berries or a handful of nuts. She loves this protein staple for a snack or quick breakfast because it’s great for muscle repair and gut health. Like cottage cheese, Greek yogurt is a solid source of calcium and essential B-vitamins. It’s also generally low in fat, although you can find fat-free, low-fat, and whole-fat options.

4. Tofu

Protein per 1 cup: 20 grams

Made from soybeans, tofu is a complete protein source (meaning it contains all nine essential amino acids) that’s also rich in iron and calcium. It also contains isoflavones, which Schuster says may have anti-inflammatory benefits. These plant compounds mimic estrogen in the body and offer unique benefits, particularly for women in perimenopausal and postmenopausal stages, explains registered dietitian Lauren Manaker, RDN, of Nutrition Now Counseling. For example, isoflavones may help alleviate symptoms such as hot flashes and support bone health (but more research is needed).

Available in silken, soft, firm, and extra-firm forms, tofu usually soaks up the flavors of the dish you’re preparing, which Schuster says makes it great in stir-fries or air-fried for a “crispy boost.” You can also marinate and roast tofu, or even blend softer versions into a smoothie.

5. Lentils

Protein per 1 cup (cooked): 18 grams

Lentils are a staple for vegetarians and vegans thanks to their high protein and fiber counts (nearly 16 grams of the latter). But this high protein non-meat food is also a natural source of iron, a nutrient that many folks who avoid meat have trouble consuming in adequate quantities, according to Manaker. Just 1 cup of cooked lentils helps adult women and men meet one-third and three-quarters of their daily iron needs, respectively.

Even better? This legume is incredibly versatile and quick to cook. Manaker recommends adding lentils to soups, curries, or salads for an easy protein boost. 

And because lentils deliver a solid mix of carbs and protein, “they’re ideal around workouts or when you want something grounding and filling,” Schuster adds.

6. Edamame

Protein per 1 cup serving (cooked): 18 grams

Edamame are young soybeans harvested before they’re fully mature. And, with 8 grams of fiber per cup, they can help balance your blood sugar and stay full, according to Schuster. They also happen to be, in her terms, a plant-based protein powerhouse, offering up an impressive 18 grams of the macro. 

You can find edamame in the shell in the freezer aisle or shelled in the refrigerated section. You can even find roasted edamame snack packs for when you’re on the go. “It’s a fun snack on its own or tossed into grain bowls,” Schuster says.

7. Chickpeas

Protein per 1 cup (cooked): 15 grams 

Also known as garbanzo beans, chickpeas have plant-based iron, B vitamins, and fiber (just 1 cup delivers nearly 13 grams of the latter), making them “great for energy, digestion, and keeping cravings in check,” Schuster says. And because chickpeas are low in sodium, cholesterol-free, and a good source of polyunsaturated fats, this non-meat protein source can also help promote cardiovascular health, according to the Cleveland Clinic.

Schuster suggests roasting them as a snack, tossing them into stews and bowls, or—everyone’s favorite—blending them into hummus, which you can scoop up with veggies like carrots for added nutrients or tortilla chips for a dose of carbs.

8. Black Beans

Protein per 1 cup: 15 grams

Black beans are classified as “pulses,” the dry, edible seeds of the legume family. Budget-friendly, satisfying, and full of antioxidants, black beans support gut health and steady energy thanks to their high fiber content, according to Schuster. Plus, one serving of black beans a day contributes about 28–32 percent of your daily fiber needs, according to the Mayo Clinic. They also help reduce cholesterol and triglyceride levels, prevent the development of diseases, and regulate blood sugar levels.

And because this non-meat high-protein food contains both protein and complex carbs, Schuster says, they can help fuel your workout and support recovery after. Throw them into a burrito bowl or quesadilla, add them to a cozy chili recipe, or toss them into a fresh bean salad.

9. Teff

Protein per one cup (cooked): 10 grams

“Teff is a tiny, nutrient-rich grain originating from Ethiopia,” Manaker says. “Packed with protein, fiber, and essential amino acids, it’s a fantastic choice for building and repairing muscles. It’s also naturally gluten-free, making it a suitable option for those with gluten sensitivities.”

Bonus: This non-meat protein source has a nutty flavor, which she says makes it a great add to porridge, baked goods, or as a salad base.

10. Hemp Seeds

Protein per 3 tablespoons (about 1 ounce): 9 grams

Hemp seeds are another complete plant protein source, with an amino-acid content comparable to egg whites and soybeans. Packed with protein, omega-3s, and magnesium, “these anti-inflammatory fats are helpful for muscle recovery and hormone health,” Schuster says. She loves sprinkling them into smoothies, yogurt, oatmeal, and on toast with hummus (which packs in even more protein).

11. Quinoa

Protein per 1 cup (cooked): 8 grams

Serving up 8 grams of protein in a serving, quinoa makes a great base for salads, bowls, or soups. “Beyond being a great protein source, it’s a source of magnesium, iron, and fiber to boot,” Manaker adds. Research shows that this non-meat protein source may even help combat chronic diseases like diabetes and cardiovascular diseases due to its bioactive compounds.

12. Eggs

Protein per 1 large egg: 6 grams

Whether you like them scrambled, boiled, deviled, or fried, eggs are one of the most bioavailable protein sources out there (meaning: they’re easy for your body to absorb and use), according to Manaker. This non-meat protein source also contains choline, which is good for brain health. “They’re super satisfying—perfect for a quick meal that actually holds you over,” Manaker adds. 

Eggs are also a solid source of leucine, an important amino acid that helps stimulate muscle protein synthesis, the process by which your body breaks down protein to build muscle. Research suggests that egg protein can also help protect against infection, decrease appetite, and safeguard against sarcopenia (aka the loss of muscle mass and strength due to age).

13. Pistachios

Protein per 1 ounce: 6 grams

Pistachios are a delicious and satisfying snack packed with all nine essential amino acids, making them another plant-based complete protein source. Plus, pistachios are loaded with healthy fats, antioxidants, and essential vitamins like B6, according to Manaker. “Enjoy them on their own, as a topping for yogurt or oatmeal, or blended into pesto for a creative twist,” she says. You can even find pistachios in a variety of flavors like jalapeño lime and barbecue for a healthy snack.