​​7 vegetarian foods with more protein than eggs​

If you follow a vegetarian diet and often think about how to get enough protein, you're not the only one. The best part is — you don’t need to depend on powders or stick to just salads. Your Indian kitchen already has plenty of simple, everyday foods that are packed with more protein than you’d guess. Some of them even outdo eggs in protein content, while also bringing fibre, minerals, and lasting energy. Here are some vegetarian protein-rich foods that are easy to make, full of flavour, and already part of your usual meals.

This soft, yellow dal is a desi favourite for a reason. It’s gentle on digestion and great for khichdi, soups, or cheelas. What makes it even better is that moong dal offers about 24 grams of protein per 100 grams, making it one of the most powerful plant-based proteins in your kitchen.

Made from roasted chana, sattu has long been a traditional energy booster. Whether you mix it with water and lemon or knead it into parathas, it fills you up and keeps you going. With around 20 grams of protein per 100 grams, sattu proves that simple food can be seriously strong.

Creamy, soft, and always a hit, paneer is more than just comfort food. It brings about 18 grams of protein per 100 grams, along with calcium that supports bone health. From tikkas to bhurji, it fits right into Indian meals with ease.

This soy-based option might be light and subtle in taste, but it packs a decent amount of plant protein. Tofu offers roughly 17 grams of protein per 100 grams, and its soft texture makes it perfect for stir-fries or Indian-style curries.

That comforting bowl of rajma chawal is doing more than just filling you up. Dry rajma contains about 24 grams of protein per 100 grams, and it also brings in iron and fibre. It’s a slow-digesting carb that doubles up as a protein-rich main.

Whether boiled, sprouted, or mashed into hummus, chickpeas are always a good idea. With close to 19 grams of protein per 100 grams, they’re a great choice for meals that need both strength and fibre. Plus, they’re rich in minerals too.

These small pieces are real protein powerhouses. Dry soy chunks provide over 50 grams of protein per 100 grams. After soaking and cooking, they become soft and chewy — perfect for curries, stir-fries, or wraps when you want a strong protein boost.