9 High-Protein, Low-Carb Vegetarian Foods

High-protein, low-carb vegetarian diets can be tricky. Many prime plant-based protein sources, such as legumes and whole grains, are high in carbs. If you eat eggs or dairy, trimming carbs may not be difficult. However, if you follow a strict vegan diet, you'll need to take extra care to avoid reducing your protein intake to unhealthy levels.

Low-Carb Diet Basics

It can be helpful to remember why and how people eat high-protein, low-carb vegetarian foods before examining the challenge of low-carb vegetarian eating.

Benefits

The main reasons that people embrace low-carb diets include health and weight loss. A low-carb diet causes less fluctuation in blood sugars while significantly reducing your overall appetite. And there are other benefits, according to research.

High-protein, low-carb vegetarian diets tend to raise "good" HDL cholesterol while lowering your blood pressure, triglycerides, and "bad" LDL cholesterol. Moreover, a low-carb diet can help reverse many of the symptoms of metabolic syndrome, including the increased risk of heart attack and stroke.

Guidelines

Depending on your goals, your carb restrictions may be relatively minor, requiring the omission of starches and sugar with a focus on high-protein, low-carb vegetarian foods. Or it can be challenging, especially for those seeking rapid weight loss. For the average adult, the daily targets for a low-carb vegetarian diet can be broadly categorized as follows:

100–150 grams per day to maintain a healthy weight
50–100 grams per day to induce gradual weight loss
20–50 grams per day to achieve a ketogenic state and induce faster weight loss

High-Protein, Low-Carb Vegetarian Diet Challenges

Our bodies need a variety of amino acids, the building blocks of proteins, to maintain normal body function. Of the 20 amino acids needed to build proteins, nine must come from dietary sources. The largest supply of these tends to come from meat, fish, shellfish, and dairy, and this can be a serious challenge for strict vegetarians and vegans.

In addition, proteins from certain plant foods are considered incomplete, meaning they don't contain all the essential amino acids needed for protein synthesis. As such, you can eat loads of plant proteins, but only a small portion will be absorbed into the intestines and transferred to the blood.

While some super-healthy foods like beans and legumes are a rich source of protein, their starchy content makes them inappropriate for strict low-carb diets. Similarly, while leafy vegetables offer proteins, you would need to eat a large volume to meet your daily needs.

For these reasons, if you're following a vegan or vegetarian low-carb eating plan, you'll need to seek high-quality protein from a variety of non-meat sources to meet your daily needs. However, if the proteins are high in carbs, you either need to scratch them from the list or consume them in moderation within your daily limit.

The recommended daily allowance (RDA) of protein is 0.36 grams per pound of body weight. That is roughly 10% of your daily caloric intake.

Eggs

Eggs are an excellent source of complete protein. Eggs are rich in nutrients that are readily absorbed, including vitamin B12, choline, vitamin A, vitamin D, and the carotenoids lutein and zeaxanthin. If you choose eggs from hens that eat a varied diet (preferably pastured hens), the nutrient content will be higher.

One large egg has 6 grams of protein and less than a gram of net carbs. Fortified eggs offer the same carb and protein count but with twice the omega 3 fatty acids.

Dairy

Dairy foods like milk, yogurt, and cheese provide a lot of protein, as well as calcium and riboflavin. It is important to check the product label to avoid added sugars that can undermine a low-carb diet plan. Protein-rich dairy foods include:

Cottage cheese: 15 grams per 1/2 cup
Hard cheeses (like parmesan): 10 grams per 1 ounce
Medium cheeses (like cheddar): 7 or 8 grams per 1 ounce
Milk: 8 grams per 1 cup
Soft cheeses (like mozzarella and brie): 6 grams per 1 ounce
Yogurt: 8 to 12 grams per 1 cup

Whole Soybeans

The star of plant-based proteins is the soybean. If you are able to tolerate soy, it can be a rich source of protein while delivering far fewer carbs than other legumes. Soybeans are also high in fiber, vitamin K, iron, magnesium, copper, manganese, and riboflavin, and phytonutrients such as genistein.

Whole soybeans are great because they retain almost all of their fiber, vitamins, minerals, and phytonutrients after cooking. Black soybeans have a milder flavor than yellow ones and can be used in place of high-carb beans in any recipe. You can also find organic, non-GMO black soybeans in a BPA-free can.

Edamame (fresh soybeans) is another excellent choice for whole soybeans and one that makes an enjoyable snack or salad addition. There are also soy-based foods that are processed to imitate meat products. But, because the soy isolates are mixed with flavorings and other ingredients, read the product label to check the protein and carb count.

One cup of cooked soybeans contains approximately 29 grams of protein and 7 grams of net carbs.

Soy Milk

Among the best-known, high-protein soy products is soy milk. It is made by grinding soybeans with water, after which various filtration, homogenization, and stabilizing processes are used to create a texture like cow's milk.

Because the processes and additives can differ, carb and protein counts can vary as well. Always check the product label. To keep it a high-protein, low-carb vegetarian food source, you may need to choose unsweetened varieties over those that are sweetened.

A 1-cup serving of organic unsweetened soy milk will deliver around 7 grams of protein and 4 grams of net carbs.

Tofu

Tofu is made by coagulating soy milk and pressing the water out. It has a mild flavor and a texture that easily soaks up whatever flavors you add to it. It is one of the most popular meat substitutes in Asian cuisines and can work in a variety of non-Asian recipes as well.

The silken type of tofu comes in shelf-stable boxes and is good for blending into shakes, puddings, and similar "soft" foods. The refrigerated type of tofu is firmer and good for stir-fries and other cooking. You can press even more water out of tofu to obtain a firmer texture, ideal for baking.

A 4-ounce serving of soft or firm tofu has 9 grams of protein and only 2 to 3 grams of net carbs.

Tempeh

Tempeh originates from Indonesia and is made from whole soybeans that are cooked, fermented, and pressed into a cake. It is denser than tofu and doesn't soak up flavors as well. Tempeh is also the only major traditional soy food that did not originate from greater Chinese cuisine. The chewier texture makes tempeh an appealing meat substitute as it takes well to grilling or stir-frying.

A 4-ounce serving of tempeh delivers around 20 grams of protein and 12 grams of net carbs, far higher than even tofu.

Seitan

Possibly the biggest change that vegetarians face with a low-carb diet is the need to reduce grains. Whole grains contain protein—not as much as soy or legumes, but enough to help meet your daily nutritional needs.

Because grains are mostly starch, they are often the first thing cut out of a low-carb diet. Fortunately, there is one major exception: seitan, a food product made from wheat gluten that is an excellent option for high-protein, low-carb vegetarian foods. Seitan is sometimes referred to as "wheat meat" or "mock duck" because of its thick texture. It is often formed into loaves or cubes and is commonly found in many Asian cultures.

Depending on the brand, a 1-ounce serving of seitan offers 21 grams of protein and 4 grams of net carbs.

Nuts and Seeds

Nuts, seeds, and nut butters are a great way to fortify your daily intake of protein but are best suited as a snack, topping, or spread rather than a primary protein source. While nuts and seeds pack a healthy boost of protein and relatively few carbs, they are primarily fat (between 65% to 85% on average).

To this end, portion control is important. If you sit with an open container of nuts, you could easily eat a cup and completely undermine your high-protein, low-carb vegetarian food goals. To avoid this, divide any nuts you buy into single-size portions.

A quarter cup of almonds, for example, offers 8 grams of protein and 3 grams of net carbs, but also 16 grams of fat.

Protein Powder

Protein Drink Powder / Weight Loss Shake — Brian Balster/Getty Images

Protein powders are powdered forms of protein that come from eggs, plants (such as rice, hemp, soy, peas, and potatoes), or milk (either in the form of casein or whey protein). The powders often include other ingredients, such as sugars, artificial flavors, thickeners, vitamins, and minerals.

Many products come in ready-to-make shake mixes that are specially designed for those focusing on high-protein, low-carb foods. Read the product label and look for protein powders that are low in added sugar and starch thickeners.

Protein powders may be an ideal way to supplement a vegetarian diet, but should never be used as your primary source of protein.

We've tried, tested, and reviewed the best plant-based protein powders. If you're in the market for a protein powder, explore which option may be best for you.

Sample Low-Carb Vegetarian Meal Plan

vegetarian-low-carb-meal — Ella Olsson/Pexels.
Ella Olsson/Pexels

Breakfast: Fruit and Nut Butter Cinnamon French Toast

Calories per serving: 200 calories
Carbs per serving: 19 grams

Morning snack: Apricots

Calories per serving: 16
Carbs per serving: 3 grams

Lunch: Baked Tofu Salad with Cilantro Pesto

Calories per serving: 348
Carbs per serving: 9 grams

Sweet Treat: Mocha-Dusted Almonds

Calories per serving: 148
Carbs per serving: 6 grams

Afternoon Snack: Glazed Edamame

Calories per serving: 120
Carbs per serving: 9 grams

Dinner: Tomato Basil Spaghetti Squash

Calories per serving: 262
Carbs per serving: 15 grams

Evening Snack: Garlic Parmesan Popcorn

Calories per serving: 126
Carbs per serving: 14 grams

Total Calories: 1,220

Total Carbs: 75

If you’re aiming for keto diet carb levels (under 50 grams per day), you can make swaps to the meal plan to focus on more high-protein, low-carb vegetarian foods. For example, use low-carb bread for your breakfast toast. You can even skip the bread entirely; fruit slices make a great vehicle for nut butter.

To replace the calories, try adding a warm drink. Coconut golden milk is full of antioxidants and has 74 calories and just 10 grams of carbs per serving.