5 Amazing Vegetarian Protein Foods Better Than Egg

Protein plays a crucial role in increasing muscle mass and repairing muscles. When you consume protein, your metabolism naturally increases, aiding in fat burning. Protein is also the most filling macronutrient available. Eating adequate protein promotes glowing skin, strong hair, and lowers the risk of arthritis.

When we think of protein-rich foods, eggs often come to mind first. With 6 grams of protein in just one egg, they seem like a promising source. However, commercial eggs may not be as healthy as you expect. 

Modern studies reveal that eggs from hens raised in poor conditions are significantly lower in nutrition. Additionally, hens are frequently injected with antibiotics to prevent disease. Consuming such eggs has contributed to antibiotic resistance in many people, especially in India.

So, what are some vegetarian protein foods that are actually better than eggs? Here are the top 5 vegetarian protein foods that outshine eggs in nutrition and health benefits.

#5: Urad Dal (Black Lentils)

Just one katori (small bowl) of urad dal provides an impressive 15 grams of protein. But it’s not just about protein; urad dal is rich in three vital micronutrients:

• Magnesium: helps relax muscles
• Manganese: provides body strength
• Zinc: boosts testosterone levels

In Ayurveda, black urad dal is called Maash, a food known for building muscle. Although urad dal can be heavy to digest, adding hing (asafoetida) and tej pattar (bay leaf) during cooking makes it easier on the stomach.

Another great alternative is green moong dal, which contains about 14 grams of protein per katori and is much easier to digest for both kids and adults. You can consume green moong dal as regular dal, sprouts, cheela, or even halwa.

Eating just one katori of black urad dal or green moong dal with two chapatis provides more protein than three eggs. Studies show that consuming more than one egg daily can increase diabetes risk by 23%, whereas daily lentil consumption may reduce diabetes risk by 20%.

Indian kitchens have long valued lentils such as matki, kulthi, rajma, and chholle for their fiber-rich protein content and health benefits.

#4: Bhuna Chana (Roasted Chickpeas)

Bhuna chana contains a whopping 22 grams of protein per 100 grams. Since it is roasted, it is free from anti-nutrients that interfere with protein absorption. Modern research confirms that the protein quality in bhuna chana is superior to many other plant proteins.

Indian wrestlers have traditionally sworn by this superfood for strength and stamina. Instead of reaching for chips or snacks like Lays, you can munch on bhuna chana. For a tangy twist, try making a chaat with it. Eating bhuna chana with the skin ensures maximum fiber intake.

Powdered bhuna chana, known as sattu, is a popular Indian drink famous for its easy protein absorption. One scoop of sattu contains 7 grams of protein. While many whey protein powders are loaded with artificial sweeteners and flavors, sattu naturally contains iron, calcium, magnesium, and folate.

Chana sattu can be used in various ways like filling for parathas, rolled into cheelas, or made into a refreshing drink. It has a low glycemic index and is 100% natural, making it a real protein powder alternative.

#3: Milk and Milk Products

A single glass of milk provides about 10 grams of high-quality protein. Milk is also rich in vitamin D, B12, conjugated linoleic acid (CLA), and omega-3 fatty acids, which is why it’s considered a vegetarian alternative to non-vegetarian foods.

For a desi post-workout shake, try mixing a glass of milk with a scoop of chana sattu and sweeten it with a banana. Research shows that drinking milk after exercise can reduce muscle damage, promote muscle repair, increase strength, and decrease muscle soreness.

Milk is highly versatile. Add lemon juice to milk to make paneer, which contains about 20 grams of protein per 100 grams. Making dahi (curd) offers about 7 grams of protein per katori. Ethically sourced milk and its products not only provide protein but also contain protein enablers that help build lean muscle mass and reduce body fat.

#2: Green Peas

Green peas are one of the rare vegetables that are not only high in protein but also provide a complete protein, meaning they contain all nine essential amino acids. This makes them a prime choice for vegan protein powders.

Amazingly, scientific studies have shown that green pea protein is on par with whey protein. In a 2015 study involving 161 males divided into three groups—pea protein, whey protein, and placebo—it was found that muscle growth in the pea protein group was equal to that in the whey protein group.

One cup of green peas supplies 9 grams of quality protein and can help lower blood sugar levels. Green peas are very flexible in cooking and can be combined with aloo (potato), gobhi (cauliflower), gajar (carrot), or added to pulao. The popular dish matar paneer easily provides 25 grams of protein per serving.

According to Ayurveda, green peas are ideal for lunch due to their gassy nature, but they can also be consumed at dinner. Now, you have yet another reason to enjoy this tasty vegetable.

Also Read: Drink this Daily for 21 Days, the Result Will Amaze You

#1: Peanuts

Among nuts and seeds like almonds, cashews, and walnuts, peanuts contain the highest amount of protein. A handful of peanuts provides 7 grams of protein. Though primarily known as a source of healthy fats, peanut protein has been recognized by modern science for its muscle-building benefits.

Studies reveal that peanut powder can increase muscle mass and strength while reducing body fat. You can eat peanuts as a snack, add them to recipes like poha, or make peanut butter.

While non-vegetarian protein foods have been linked to increased heart disease risk over time, regular peanut consumption has been shown to lower heart disease risk by 13%. However, moderation is key—15 to 20 peanuts or 2 tablespoons of peanut butter daily are sufficient.

How Much Protein Do We Really Need?

In Ayurveda, the focus is not just on macronutrients but on food digestibility. Since protein is relatively hard to digest, an obsession with high protein intake can actually harm the body.

Modern science does not offer a one-size-fits-all answer, but one standout study is The China Study, which spanned about 22 years. It recommends that 5-10% of your daily calorie intake should come from protein, depending on your activity level. This amount can easily be met with a regular Indian diet.

For example, a simple 1800 calorie diet consisting of:

• 2 paranthas with curd for breakfast
• Aloo matar with 3 chapatis for lunch
• Dal rice for dinner
• Half a glass of milk at night

This meal plan supplies approximately 43 grams of protein, which meets the daily requirement. If your fitness goals demand more protein, you can always rely on the five protein-rich foods mentioned above.

Summary Table: Protein Content in Top 5 Vegetarian Foods

Food	Protein per Serving	Additional Benefits
Urad Dal (Black Lentils)	15 grams per katori	Rich in Magnesium, Manganese, Zinc; muscle building
Bhuna Chana (Roasted Chickpeas)	22 grams per 100g	Superior protein quality; low glycemic index; rich in iron and folate
Milk	10 grams per glass	Contains Vitamin D, B12, CLA, Omega-3; versatile in forms like paneer and dahi
Green Peas	9 grams per cup	Complete protein with all essential amino acids; supports blood sugar control
Peanuts	7 grams per handful	High protein and healthy fats; lowers heart disease risk

Conclusion

Protein is vital for muscle growth, repair, metabolism, and overall health. While eggs are commonly seen as a top protein source, there are several vegetarian foods that provide equal or better protein along with additional health benefits.

Urad dal, bhuna chana, milk, green peas, and peanuts are protein powerhouses that can easily fit into any diet. Not only do these foods provide high-quality protein, but they also come packed with essential vitamins, minerals, fiber, and healthy fats.

Remember, it’s not about obsessing over protein quantity but focusing on digestibility and quality. With these vegetarian protein gems, you can support muscle building, fat loss, and long-term health naturally and deliciously.

Embrace these nutritious foods and enjoy the benefits of a balanced, protein-rich vegetarian diet!

Frequently Asked Questions (FAQs)

1. Why are eggs not the best protein source?

Commercial eggs often come from hens raised in poor conditions and injected with antibiotics, reducing their nutritional quality and contributing to antibiotic resistance. Studies also link eating more than one egg per day with increased diabetes risk.

2. Can vegetarian foods provide complete protein like animal sources?

Yes, green peas are an excellent example of a vegetarian food that provides complete protein, containing all nine essential amino acids. Combining various plant proteins also helps meet amino acid needs.

3. How can I improve the digestibility of urad dal?

Adding hing (asafoetida) and tej pattar (bay leaf) while cooking urad dal helps improve digestion and nutrient absorption.

4. Is peanut butter a good protein source?

Yes, natural peanut butter is a good source of protein and healthy fats. However, limit your intake to 2 tablespoons per day to avoid excess calories.

5. How much protein do I need daily?

Depending on your activity level, 5-10% of your daily calorie intake should come from protein. For a typical 1800 calorie diet, around 43 grams of protein is sufficient. Adjust according to your fitness goals.