Our top veggie friendly protein sources

For those who don’t eat meat or dairy it can feel challenging to know which foods you can eat on a low carb diet to make sure you receive an adequate amount of protein. Whilst it is true that the focus on low carb tends to be eating enough fat, it’s still important that we receive enough protein for our body to carry out repair and maintenance duties. The exact amount we need however depends on the individual so it may take some trial and error to determine your optimal protein goal.

Here are our top vegetarian friendly protein sources for those following a low carb diet.

Meat alternatives

There is now a large variety of high-protein meat substitutes available in supermarkets. Although some can also be high in carbs, so it is best to check the nutritional label. Tofu is a popular meat alternative made from pressed soy bean curd. It’s also relatively low in carbs as well as high in protein. A 100g serving contains roughly 1g of carbs and 12g of protein. Sign up to the Low Carb Program to get access to hundreds of low carb vegetarian recipes.


Eggs are not only a popular choice for breakfast on low carb, they are also a staple when it comes to low carb baking. Aside from being a healthy source of fat, eggs are also a great source of protein for vegetarians. One medium sized egg contains roughly 6g of protein and is typically carb-free.


As well as being a good source of fat, nuts are also fairly high in protein. Be mindful of your portions though, =as they also contain carbs so eating too much can easily increase your carb count. A small serving of cashew nuts (25g) for example contains 5.1g of protein and a serving of peanuts contains 6.4g. You can find more information on low carb protein sources within the Low Carb Program.


Many types of seeds are packed with protein so a small snack or sprinkling on your salad can be a good way to increase your protein intake. Be cautious of portion size however as, like nuts, seeds can also contain a fair amount of carbs. Some good examples include sunflower seeds which contain 4.95g of protein per 25g portion and chia seeds which have 4.1g protein per 25g.

Dairy alternatives

Some plant-based dairy alternatives can also be a good source of protein. Soya or coconut yoghurt are just some of the examples you can try – they make a great snack topped with some berries. As to which type is highest in protein it is best to check the nutritional label as different brands can contain varying amounts.

Legumes and Pulses

Legumes and pulses such as lentils and beans are often recommended as a protein source for vegetarians and vegans. However, these types of foods can also be high in carbs so on the Low Carb Program we suggest enjoying them in moderation.

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