You don’t need dairy to meet your protein goals. Whether you're lactose intolerant, vegan, or just avoiding dairy, these 15 foods are packed with protein to support muscle health, immunity, and overall wellness. Here's the list:
- Tofu (8g protein per 3.5 oz): A versatile plant-based protein with all essential amino acids.
- Tempeh (19g per 3.5 oz): Fermented soybeans with a nutty taste and added fiber.
- Edamame (17g per cup): A snack-friendly, complete plant protein.
- Chickpeas (14.5g per cup): Great for hummus, salads, or roasted snacks.
- Black Beans (15g per cup): Perfect for soups, bowls, or burgers.
- Lentils (18g per cup): A nutrient powerhouse for soups, salads, and stews.
- Quinoa (8g per cup): A gluten-free grain with all nine essential amino acids.
- Pea Protein Products (25g per 30g scoop): A hypoallergenic, plant-based protein option.
- Pumpkin Seeds (7g per oz): A crunchy snack full of healthy fats and minerals.
- Almonds (6g per oz): A protein-rich snack or topping for meals.
- Chicken Breast (31g per 3.5 oz): A lean, complete protein for meal prep.
- Turkey (29g per 3.5 oz): A lean, versatile meat option.
- Tuna (20g per 3 oz): Packed with protein and heart-healthy omega-3s.
- Eggs (6g per egg): A quick and easy complete protein.
- Plant-Based Protein Shakes (20-25g per 30g scoop): A convenient, dairy-free protein boost.
Quick Comparison Table:
| Food Item | Protein per Serving | Portion Size | Vegan-Friendly | Prep Time |
|---|---|---|---|---|
| Tofu | 8g | 3.5 oz (100g) | Yes | 10-15 min |
| Tempeh | 19g | 3.5 oz (100g) | Yes | 10-15 min |
| Edamame | 17g | 1 cup (155g) | Yes | 5-7 min |
| Chickpeas | 14.5g | 1 cup (164g) | Yes | 45-60 min |
| Black Beans | 15g | 1 cup (172g) | Yes | 45-60 min |
| Lentils | 18g | 1 cup (198g) | Yes | 20-30 min |
| Quinoa | 8g | 1 cup (185g) | Yes | 15-20 min |
| Pea Protein Products | 25g | 1 scoop (30g) | Yes | 1-2 min |
| Pumpkin Seeds | 7g | 1 oz (28g) | Yes | 0 min |
| Almonds | 6g | 1 oz (28g) | Yes | 0 min |
| Chicken Breast | 31g | 3.5 oz (100g) | No | 20-25 min |
| Turkey | 29g | 3.5 oz (100g) | No | 20-25 min |
| Tuna | 20g | 3 oz (85g) | No | 0-5 min |
| Eggs | 6g | 1 large egg | No | 5-10 min |
| Plant-Based Shakes | 20-25g | 1 scoop (30g) | Yes | 1-2 min |
These options suit different diets - vegan, vegetarian, or flexitarian - and provide a variety of ways to meet your protein needs without dairy. Mix and match these foods to create balanced, protein-rich meals.
Full Day of Eating High Protein (Gluten and Dairy Free)
1. Tofu
Tofu packs 8 grams of protein and includes all essential amino acids in a 3.5-ounce (100-gram) serving. Opt for firm or extra-firm tofu for better texture and higher protein content.
- Press to remove excess water, slice evenly, marinate for 30 minutes, and cook by pan-frying, baking, or air-frying until golden and crisp.
Once opened, store tofu in fresh water and change the water daily to keep it fresh. Add it to smoothies, stir-fries, salads, or baked dishes for a versatile protein boost.
Up next: Tempeh, which offers a firmer texture along with fiber and plant-based protein.
2. Tempeh
Tempeh delivers an impressive 19 g of protein per 3.5 oz (100 g) serving. Made from fermented soybeans, it has a dense, chewy texture and a nutty taste.
It's also a great source of fiber, iron, calcium, B vitamins, and probiotics. The fermentation process helps reduce phytic acid, making nutrients easier for your body to absorb.
- How to prepare: Steam slices briefly to tone down any bitterness. Then marinate for added flavor and cook by pan-frying, baking, or grilling until golden.
Tempeh works well in stir-fries, grain bowls, sandwiches, kebabs, or crumbled as a ground-meat alternative.
Next: Edamame - a snack-ready, protein-packed soybean.
3. Edamame
Edamame, or immature soybeans, is a snack-friendly option packed with nutrition. A single 1-cup (155 g) serving contains 17 g of protein, making it a complete plant-based protein source.
In addition to protein, edamame is rich in:
- Dietary fiber
- Folate
- Vitamin K
- Iron
To prepare, steam fresh or frozen pods for about 5 minutes until they turn bright green. Then, shell them and sprinkle with a pinch of salt for a simple, tasty treat.
Looking for more ways to enjoy edamame? Try these ideas:
- Add shelled edamame to grain bowls or salads for extra texture and nutrition.
- Blend it into hummus for a fresh twist.
- Roast the pods with your favorite spices for a crunchy, flavorful snack.
- Stir them into noodle dishes or stir-fries for a protein boost.
Up next: Chickpeas - legumes that pack a serious protein punch.
4. Chickpeas
A single cup (164 g) of cooked chickpeas packs 14.5 g of protein, along with fiber, iron, magnesium, and potassium. Their mild, nutty flavor makes them a versatile addition to countless recipes.
Here are a few ways to use them:
- Hummus: Blend chickpeas with tahini, olive oil, lemon juice, and garlic for a creamy dip.
- Roasted or in bowls: Toss with spices and bake at 400°F for 20-30 minutes, or mix them into salads, soups, or stews.
You can use canned chickpeas (choose low-sodium, and always drain and rinse) or prepare dried ones by soaking them overnight and cooking until tender. Don’t discard the aquafaba (the liquid from canned or cooked chickpeas) - it’s a great egg substitute for vegan baking or even making meringues.
Next, we’ll look at black beans, another protein-rich favorite.
5. Black Beans
A single cup (172 g) of cooked black beans packs 15 g of protein, along with fiber, iron, and magnesium - nutrients that can help manage blood sugar and support heart health.
Here are a few ways to add black beans to your meals:
- Black Bean Burgers: Mash them with breadcrumbs, onions, and your favorite spices for a hearty patty.
- Protein Bowls: Pair them with brown rice, corn, and avocado for a filling meal.
- Soups: Toss them into soups for an easy boost of protein and fiber.
For the best results, use low-sodium canned beans (rinsed) or prepare dried beans by soaking them overnight and cooking them the next day.
Next: Lentils.
6. Lentils
Lentils are a powerhouse of nutrition. Just one cup (198 g) of cooked lentils packs 18 g of protein along with iron, folate, and fiber.
There are several types of lentils, each suited for different recipes:
- Red Lentils: Cook quickly and work well in soups or purees.
- Green Lentils: Stay firm after cooking, making them great for salads or grain bowls.
- Brown Lentils: Hearty and versatile, perfect for stews and casseroles.
Here are a few meal ideas to put lentils to good use:
- Mediterranean Lentil Bowl: Toss green lentils with diced cucumber, tomatoes, and a drizzle of olive oil.
- Lentil Shepherd's Pie: Use seasoned brown lentils as a base, topped with creamy mashed potatoes.
- Spiced Red Lentil Soup: Simmer red lentils with curry spices and your favorite vegetables for a warming dish.
Pro Tip: Soaking lentils for a few hours before cooking can cut down on cooking time and make them easier to digest.
Lentils cook in just 15–20 minutes and can be stored dry in an airtight container for up to a year.
Up next: Quinoa, a gluten-free grain that offers all nine essential amino acids.
7. Quinoa
Quinoa is a gluten-free grain that, like lentils, offers a complete protein source.
A single cup (185 g) of cooked quinoa packs 8 g of complete protein, which includes all nine essential amino acids. Along with protein, it also contains:
- 5.2 g of fiber
- 2.8 mg of iron
- 118 mg of magnesium
- 39 g of complex carbohydrates
Quinoa is available in three main types: white (light and fluffy), red (rich and nutty), and black (with an earthy flavor).
It’s incredibly versatile - perfect for power bowls, breakfast porridge, or Mediterranean-style salads.
To prepare, rinse quinoa thoroughly to remove its bitter coating (saponin). Cook it using a 1:2 ratio of quinoa to water for 15–20 minutes. Store leftovers in the refrigerator for up to a week.
Coming up next: Pea protein products, a plant-based option that’s becoming increasingly popular.
8. Pea Protein Products
Pea protein products are a great option for a concentrated, dairy-free source of protein, perfect for those looking to boost their intake without relying on animal-based options.
Here’s what you get from a typical 30 g serving of pea protein powder:
- Protein: 25 g
- Carbohydrates: 2 g
- Fat: 1 g
These products are made from yellow split peas and provide a complete amino acid profile. Plus, they’re naturally hypoallergenic, making them free from common allergens like dairy, soy, and gluten. Pea protein is available in two main types:
- Isolate: Contains 90-95% protein
- Concentrate: Contains 80-85% protein
Easy Ways to Use Pea Protein
- Blend into smoothies or protein shakes
- Stir into oatmeal or non-dairy yogurt
- Bake into homemade protein bars or muffins
- Add to pancake or waffle batter for a protein boost
Pea protein is a convenient choice for those on dairy-free, vegan, or allergen-sensitive diets. It’s an easy way to support muscle repair and recovery while meeting your protein needs.
Coming up next: pumpkin seeds, a source of protein and heart-friendly fats.
9. Pumpkin Seeds
Pumpkin seeds are a great whole-food option for protein, offering 7 g of protein, 13 g of healthy fats, and 1 g of fiber per 1 oz (28 g) serving. They're also packed with magnesium, zinc, and iron.
You can enjoy them in a variety of ways: eat them raw, sprinkle them over salads, blend them into smoothies, mix them into trail mix, or add them to homemade granola.
Up next: Almonds, a crunchy snack packed with protein.
10. Almonds
Almonds are a great source of protein, healthy fats, fiber, vitamins, and minerals. Plus, they're easy to add to your meals in a variety of ways:
- Eat them raw or roasted for a quick snack
- Add sliced or slivered almonds to salads for a crunchy topping
- Use almond flour as a baking alternative
- Blend them into homemade almond butter for spreads or recipes
- Store raw, unsalted almonds in an airtight container in the fridge to keep them fresh
- Soak them overnight, then drain and pat dry to make them easier to digest
Next: Chicken breast, a lean and protein-packed option.
11. Chicken Breast
A 3.5 oz (100 g) serving of skinless, boneless chicken breast packs 31 g of complete protein (including all nine essential amino acids) with just 3.6 g of fat.
Why Choose Chicken Breast?
- High-quality protein: Contains all essential amino acids your body needs.
- Low-fat option: Especially when skinless and boneless.
- Versatile cooking options: Grill, bake, sauté, or poach - it works for almost any dish.
- Great for meal prep: Reheats well and stays juicy.
Cooking and Storage Tips
- Cook to an internal temperature of 165°F (74°C) for safety.
- Let it rest for a few minutes after cooking to keep it juicy.
- Store raw chicken in the fridge and use it within a few days.
- Freeze extra portions in airtight containers to keep them fresh longer.
Meal Ideas with Chicken Breast
Chicken breast is a meal-prep favorite and works in countless dishes:
- Slice it for salads.
- Dice it for stir-fries.
- Shred it for sandwiches or wraps.
- Cube it for soups and stews.
It's a reliable way to hit your protein goals while keeping your meals flavorful and satisfying.
Next up: Turkey, another lean protein option you'll want to consider.
12. Turkey
A 3.5 oz (100 g) portion of skinless turkey breast packs 29 g of complete protein with just 2 g of fat. It’s also a great source of B6, B12, zinc, selenium, and phosphorus.
Best Cuts for Protein
Opt for skinless turkey breast, thigh, tenderloin, or lean ground turkey for a high-protein option.
Cooking Tips
You can roast, grill, or smoke turkey. Ground turkey works well in dishes like burgers, meatballs, and chili.
Storage Guidelines
- Raw turkey: Keep in the refrigerator for up to 2 days.
- Cooked turkey: Store in the refrigerator for 3–4 days or freeze for longer storage.
Meal Ideas
- Turkey avocado wraps
- Mediterranean-style turkey meatballs
- Turkey taco bowls
Next: Tuna provides 20 g of protein per 3 oz serving, along with omega-3 fatty acids for heart health.
13. Tuna
A 3 oz (85 g) serving of tuna packs 20 g of protein along with omega‑3s (DHA, EPA), vitamin D, selenium, B12, and iron.
Protein content differs slightly depending on the type: yellowfin (25 g), albacore (22 g), skipjack (21 g), and light tuna in water (20 g per 3 oz/85 g).
Tuna is versatile and works well in salads, Mediterranean bowls, grilled steaks, melts, pasta dishes, rice bowls, or even stuffed into avocados.
For storage, keep fresh tuna in the refrigerator for 1–2 days, cooked tuna for up to 3 days, and canned tuna in a cool, dry spot for up to 3 years.
When buying, look for fresh tuna with bright, translucent flesh. For canned options, choose low-sodium, water-packed varieties and check for MSC certification.
Next up: Eggs, another protein-rich, dairy-free option.
14. Eggs
Each large egg contains 6 grams of complete protein, offering all nine essential amino acids your body needs. They're versatile and easy to prepare - enjoy them hard-boiled, scrambled, poached, or baked into meals like salads and breakfast bowls. A quick and portable way to add protein to your day. Next up: Plant-based protein shakes.
15. Plant-Based Protein Shakes
Need a quick protein boost without cooking? A plant-based protein shake is a simple and effective option.
Each serving (30 g of powder) provides 20-25 g of protein. Look for powders made from pea, soy, hemp, or brown rice to get a complete amino acid profile. Just mix it with 8 oz of water or unsweetened almond milk, shake for 30 seconds, and you're good to go - perfect for post-workout recovery or a snack between meals.
Quick Tips:
- Keep the powder stored in a cool, dry spot.
- Use a shaker bottle with a mixing ball for a smoother texture.
- Pair with fruit or oats for a more balanced recovery option.
- Blend into smoothies for an extra protein punch.
For optimal benefits, have your shake within 30 minutes after working out or enjoy it anytime as a convenient, protein-packed snack.
Protein Content Quick Reference
Here's a handy guide to protein amounts, serving sizes, and preparation times for various foods.
| Food Item | Protein per Serving | Portion | Prep Time | Diet |
|---|---|---|---|---|
| Chicken Breast | 31g | 3.5 oz (100g) | 20-25 min | Gluten-free |
| Tempeh | 19g | 3.5 oz (100g) | 10-15 min | Vegan (check labels for gluten) |
| Tuna | 20g | 3 oz (85g) | 0-5 min | Gluten-free |
| Turkey | 29g | 3.5 oz (100g) | 20-25 min | Gluten-free |
| Tofu | 8g | 3.5 oz (100g) | 10-15 min | Vegan, Gluten-free |
| Plant-Based Protein Shake | 20-25g | 1 scoop (30g) | 1-2 min | Vegan |
| Eggs | 6g | 1 large egg | 5-10 min | Vegetarian, Gluten-free |
| Edamame | 17g | 1 cup (155g) | 5-7 min | Vegan, Gluten-free |
| Lentils | 18g | 1 cup (198g) | 20-30 min | Vegan, Gluten-free |
| Pea Protein Products | 25g | 1 scoop (30g) | Varies | Vegan, Gluten-free |
| Black Beans | 15g | 1 cup (172g) | 45-60 min | Vegan, Gluten-free |
| Chickpeas | 14.5g | 1 cup (164g) | 45-60 min | Vegan, Gluten-free |
| Pumpkin Seeds | 7g | 1 oz (28g) | 0 min | Vegan, Gluten-free |
| Quinoa | 8g | 1 cup (185g) | 15-20 min | Vegan, Gluten-free |
| Almonds | 6g | 1 oz (28g) | 0 min | Vegan, Gluten-free |
Summary
Getting enough protein without dairy can be both tasty and healthy. There are plenty of options, including plant-based complete proteins like quinoa, tempeh, and tofu; legumes and beans such as lentils, chickpeas, and black beans; seeds and nuts like pumpkin seeds and almonds; lean animal proteins such as chicken, turkey, tuna, and eggs; and convenient supplements like pea protein or plant-based shakes.
For those dealing with lactose intolerance mentioned earlier, milktab's vegan, non-GMO lactase pills (containing 27,000 FCC lactase, 22,000 FCC protease, and 1,000 FCC lipase) can help improve dairy digestion. These pills are FODMAP-free and third-party tested for quality.
Protein requirements depend on factors like weight, activity level, and personal goals. By combining these options, you can create meals that work for vegan, vegetarian, or flexitarian diets.