9 plant-based protein swaps dietitians recommend for new vegetarians

When I first became vegetarian, I’ll admit—protein was my biggest worry.
I grew up hearing that protein came from chicken breasts and steaks, not chickpeas and tofu. So when I made the shift, I had a moment of panic.

But here’s the thing: with a little creativity (and some help from dietitians who know what they’re talking about), I discovered that plant-based protein is not only doable—it can be delicious.

If you’re just starting out, here are nine smart swaps that can help you feel confident about hitting your protein needs without leaning on meat.

1. Swap chicken breast for lentils

Ever noticed how versatile chicken is? That’s the exact role lentils can play in a vegetarian diet.

I love tossing cooked lentils into tacos, pasta sauces, or even sloppy joe-style sandwiches. They soak up spices beautifully, which makes them a go-to stand-in for ground chicken.

As registered dietitian Sharon Palmer has noted, “Lentils are one of the most affordable and sustainable protein sources you can find.” And honestly, she’s right—they’re budget-friendly, filling, and packed with iron and fiber on top of protein.

Plus, lentils come in varieties that serve different purposes. Red lentils break down easily into creamy soups and curries, while green or brown lentils hold their shape and add a meaty bite to salads and pasta. If you’re trying to replicate that hearty texture of chicken, start with brown or green lentils.

2. Swap ground beef for crumbled tempeh

Tempeh doesn’t get as much attention as tofu, but it should. It’s made from fermented soybeans, which gives it a nutty flavor and more protein per bite than tofu.

Crumble it, season it, and sauté it—suddenly you’ve got taco filling, chili base, or a hearty shepherd’s pie topping.

When I first served tempeh chili at a dinner party, no one noticed it wasn’t beef until I mentioned it. That’s the beauty of tempeh—it’s filling and satisfying without being heavy.

What I also love is how digestion-friendly it is. Because tempeh is fermented, some of the carbohydrates that usually cause bloating are already broken down. That means your gut may thank you after a big tempeh meal compared to other protein sources.

3. Swap scrambled eggs for tofu scramble

Breakfast can feel tricky when you cut back on eggs, but tofu scramble is the solution. Mash up firm tofu, toss it in a pan with turmeric (for that golden color), nutritional yeast, and your favorite veggies—and you’ve got a high-protein, savory breakfast.

It’s also toddler-approved in my house. My little one eats it right off my plate, which is saying something.

Dietitian Julieanna Hever has said that “tofu is a complete protein with all nine essential amino acids,” making it a simple, nutrient-dense swap for eggs.

Here’s the trick I’ve learned: press your tofu before scrambling so it doesn’t water down your pan. And don’t skimp on seasoning—garlic, cumin, or smoked paprika take it from plain to crave-worthy.

4. Swap deli meat for hummus and bean spreads

Let’s be real: sandwiches are lifesavers. But deli meats? Not so much if you’re going vegetarian.

This is where hummus (or any bean spread) comes in. Spread it thick on whole-grain bread, layer with crunchy veggies, and suddenly your lunch feels just as hearty as a turkey sandwich.

I’ll often mix hummus with mashed white beans, lemon, and herbs for a protein-packed spread that feels a little more elevated. If you like variety, try black bean dip for a smoky profile or edamame hummus for an extra protein boost.

The beauty of these spreads is that they double as snacks. Pair them with crackers or sliced cucumbers, and you’ve got a quick, protein-rich bite that holds you over between meals.

5. Swap cow’s milk for soy milk

Not all plant milks are created equal when it comes to protein. Almond, oat, and rice milk usually fall short. Soy milk, however, holds its own—about 7 grams per cup, which is on par with dairy.

I use it in smoothies, lattes, and even baking. The bonus? Most brands are fortified with calcium and vitamin D.

As dietitian Whitney English has pointed out, soy is “one of the most studied plant proteins—and consistently shows benefits for heart health and longevity.” It’s an easy upgrade with real nutritional punch.

If you’re not big on soy milk, pea milk is another solid choice with similar protein content. But soy tends to win on taste and availability, especially when you’re just starting out.

6. Swap pork sausage for seitan

Ever tried seitan? It’s often called “wheat meat” because it’s made from gluten, the protein in wheat. The texture is chewy, savory, and remarkably close to meat.

Seasoned the right way, seitan makes an amazing sausage alternative. I’ve used it in breakfast burritos, pasta bakes, and even on homemade pizza.

The protein content is impressive too—about 25 grams per 3-ounce serving. Just keep in mind it’s not for the gluten-sensitive crowd.

One tip: buy pre-seasoned seitan sausages if you’re new to cooking with it. Once you’re comfortable, you can try making your own with spices like fennel, garlic, and smoked paprika to get that classic sausage vibe.

7. Swap tuna salad for chickpea salad

Here’s one I lean on weekly: mashed chickpeas mixed with a little mayo, celery, red onion, and lemon juice. It scratches the itch for tuna salad without needing the fish.

Serve it on toast, in wraps, or scooped onto crackers. Bonus: chickpeas bring fiber and minerals that tuna doesn’t.

This swap also hits that comfort-food note. It’s creamy, tangy, and totally satisfying.

And if you’re feeling adventurous, add capers or a splash of soy sauce for a briny flavor that mimics tuna even more closely. Chickpea salad also lasts a few days in the fridge, which makes it perfect for meal prep.

8. Swap whey protein powder for pea protein

If you’ve been used to whey shakes, you might worry that plant-based powders won’t measure up. But pea protein powders are surprisingly smooth and offer about the same protein per scoop.

I add mine to smoothies with frozen bananas, spinach, and a spoonful of peanut butter—it keeps me full through a busy morning of chasing my little one around.

Many dietitians recommend pea protein because it’s hypoallergenic and easy to digest. Plus, it’s a great option if you’re trying to avoid soy.

The market for plant-based powders has exploded, so experiment with blends that include hemp, brown rice, or pumpkin seed proteins. Some taste earthy, others more neutral—you’ll find your match with a little trial and error.

9. Swap cheese for nutritional yeast or nut-based cheese

Cheese cravings are real. And while there are endless vegan cheese products on the market, not all are high in protein. Nutritional yeast, however, delivers a cheesy flavor along with B vitamins and a modest hit of protein.

Sprinkle it on pasta, popcorn, or roasted veggies—it’s magic.

For a creamier alternative, I’ll make cashew-based “cheese” at home by blending soaked nuts with lemon juice, garlic, and salt. It doesn’t exactly mimic cheddar, but it hits that savory, umami spot beautifully.

And here’s the fun part: nut cheeses are endlessly customizable. Blend in roasted red peppers for a smoky spread, or add herbs for a fresh, tangy flavor. It feels gourmet without being complicated.

Final thoughts

Transitioning to vegetarian eating doesn’t mean you’ll struggle to get enough protein. It just means you have to rethink your go-tos.

What I’ve found is that once you start experimenting, these swaps become second nature. You’ll catch yourself craving lentil tacos instead of chicken, or tofu scrambles instead of eggs.

And along the way, you’ll realize that plant-based proteins aren’t just “alternatives”—they’re delicious, nourishing foods in their own right.

So the next time someone asks you, “But where do you get your protein?”—you’ll have nine tasty answers at the ready.