5 Protein-Rich Vegetarian Foods To Add To Your Plate That Are Better Than Eggs

It’s no secret that eggs are fantastic: they're quick, versatile, and packed with protein. But honestly, they’re not the only heroes in the protein game. Some everyday foods quietly contain more protein than eggs, and some are complete proteins as well. Whether you choose lentils or gut-friendly Greek yogurt, these options not only help you reach your protein goals but also provide extra essential nutrients.

According to nutritionist Mansi Pandey, here are five protein-rich vegetarian foods that offer superior benefits to eggs:

1. Lentils (Dal)

Containing about 9 grams of protein per 100 grams, lentils are incredibly filling. When combined with grains like rice, lentils become a complete protein, supplying the full spectrum of essential amino acids (specifically boosting the amino acid lysine).

2. Chickpeas

These offer high amounts of protein, fibre, and folate, helping to keep you satiated. With almost all nine essential amino acids (lacking only a small amount of methionine), chickpeas are a wholesome food and are great for gut health when paired with grains.

3. Greek Yogurt

This provides roughly 10 grams of protein per 100 grams and is rich in probiotics for gut and skin health. As an animal-based protein, it contains both casein and whey, which promotes prolonged fullness.

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4. Tofu/Tempeh

Providing 12–19 grams of protein per 100 grams, both forms of soy are complete plant proteins. Tempeh, being a fermented food, offers the added benefit of improving gut health and enhancing nutrient absorption.

5. Paneer

A 100-gram serving of paneer delivers 18–20 grams of protein. It’s a slow-digesting casein protein, which is excellent for supporting overnight recovery and maintaining lean muscle mass, in addition to being rich in calcium.

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