List of High Protein Foods
for the Gluten Free Vegetarian or Vegan

Ask most people for a list of high protein foods and they will probably mention meat, fish, eggs and dairy products. However, if you are a gluten free vegan or vegetarian these sources are not normally part of your everyday diet.

Protein foods that contain all 8 essential amino acids are know as complete proteins. There are nuts and grains which can supply complete proteins, you do not have to eat animal products.

Other foodstuffs that are missing some of these amino acids are known as incomplete proteins. They can be eaten together, to fill in the missing gaps.

Proteins are found in all living cells and they are sometimes called the "building blocks of the body" as they are essential for growth and repair. However, we don't necessarily need enormous quantities of protein in our diet - a well balanced diet contains all the macronutrients, which includes fats and carbohydrates as well as protein.

So if you are eliminating animal products from our diet, as well as gluten, where can you find protein sources? Below is a list of foods that are suitable for this situation...

(beans and peas)

  • Broad beans
  • Butter beans
  • Chickpeas
  • Haricot beans
  • Kidney beans
  • Lentils
  • Lima beans
  • Soy beans
  • Split peas


Nuts and seeds

  • Almonds
  • Brazils
  • Cashews
  • Chestnuts
  • Flax seed
  • Hazelnuts
  • Linseed
  • Pecans
  • Pumpkin seeds
  • Peanuts
  • Sesame seeds
  • Sunflower seeds
  • Walnuts


  • Artichokes
  • Brussels sprouts
  • Broccoli
  • Cabbage
  • Cauliflower
  • Courgettes (or Zucchini)
  • Green pepper (or capsicum)
  • Kale
  • Mushrooms
  • Parsley
  • Spinach
  • Watercress

As long as you vary your diet and include items from the list of high protein foods above on a daily basis, then you should be fine. Do be aware that you may need to supplement your diet to ensure you do not suffer from a B12 deficiency as this is ONLY found in animal products.


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