Protein is a crucial part of any diet because it promotes muscle and tissue health. Since this nutrient typically comes from animal meat, getting enough of it can be difficult for vegetarians. Fortunately, there are many vegetarian foods and dishes that can provide protein.

3 Protein-Loaded Foods for Vegetarians

1. Tofu

Tofu is made of condensed soy milk, which is an excellent source of protein. A 100-gram serving contains 8 grams of protein along with other essential nutrients, like calcium, manganese, selenium, and phosphorus. You can enjoy this vegetarian food standalone, as patties that resemble meat, or mixed in a dish, like ginger coconut tofu soup.

2. Eggs

The average adult needs about 0.8 grams of protein per pound of body weight to help with digestion, hormonal messaging, and muscle health. Many vegetarians eat eggs because they’re cost-effective and easy to prepare while providing an extra boost of protein. A small egg contains 4.9 grams of protein, while jumbo ones have 8.2 grams. Order them in your favorite vegetarian dishes, like khao pad pak, or scramble them with spinach for a healthy breakfast.

3. Peanuts

100 grams of raw peanuts contains 25.8 grams of protein. They’re easy to tuck into your bag for a quick snack on the road, ensuring you’re getting enough of this nutrient for the day. Peanuts are also added to many vegetarian foods, like pad thai, to give the dish crunchy, salty kick of protein.

If you’re looking for protein-packed vegetarian foods to try, stop by Thailand Cuisine 2 in Kahului, HI. This award-winning Maui eatery serves a wide selection of delicious, authentic dishes, including pad thai and panang tofu. They’re dedicated to providing top-notch customer service and offer dine-in or takeout options for lunch and dinner. Explore their extensive menu online, or call (808) 873-0225 to make a reservation.