5 Healthy Vegetarian Protein Sources

By TMHQ | 15 August, 2019


Protein is a crucial part of any Mudder’s nutrition, and most people think “meat” when they think of protein. But there are plenty of plant-forward ways to work protein into your diet. These meals and snacks are the perfect options for meat-free Tough Mudders to get the vegetarian protein they need to crush it on course.

Shake It Up 

Blend up a shake or smoothie with multiple protein-rich ingredients for a powerful punch. Mix whey protein (15 to 25 grams of protein per serving) and a cup of plain Greek yogurt (23 grams of protein) with ice and some almond milk (bonus protein of 1 gram in 4 ounces!). Add in a frozen banana (1 gram of protein), your favorite berries, and a dash of cinnamon for extra flavor. Enjoy!

Fuel Your Workout With Plant-Powered Protein

Soy is a complete plant-based protein, which means it provides all nine essential amino acids for proper nutrition, and soy tofu offers a whopping 20 grams of protein per ½ cup serving. For vegetarians and vegans who want plant-powered protein, Chipotle Mexican Grill offers Sofritas, an organic Hodo Soy tofu marinated in a spicy sauce made from chipotle chilies, roasted poblanos, and Mexican spices. A Chipotle Vegan Lifestyle Bowl, made with Sofritas, brown rice, black beans, fresh tomato salsa, roasted chili-corn salsa, and lettuce, has 23 grams of protein to fuel Tough Mudders through even the toughest courses. (Find out more about vegetarian or vegan menu options at Chipotle Mexican Grill.)

Bean There, Done That

Dipping veggies or baked chips into bean dips is a delicious and easy way for vegetarians and vegans to get their protein. Black beans, chickpeas, and white navy beans all have about 4 grams of protein per ¼ cup, so experiment making your own hummus by mixing sesame paste with different beans to vary your snack options. Oh, and did we mention sesame paste has about 2½ grams of protein per tablespoon? Vegetarian protein sources are everywhere!

MORE: Perfect Post-Workout Recovery Bites

Go a Little Nuts

We all know nuts and seeds are high in protein, but they are also high in fat, making them a tricky nutrient source. Moderate your intake by sprinkling them on green salads or low-fat yogurts for a satisfying crunch that is also healthy. A handful of peanuts, almonds, pistachios, or sunflower seeds is generally about one serving (1 ounce) and provides about 6 grams of protein and 14 grams of fat. They are the “good” fats, though, so don’t stress about it too much— Mudders do burn through a lot of fuel.

Eggcellent Idea

A large egg has 6 grams of protein and cottage cheese has 14 grams per half cup, so whipping up an omelette with both is a no-brainer way to load up on the macronutrient. Add in kale, spinach, mushrooms, or red peppers for an extra nutrient boost, and season with salt, pepper, and your herbs of choice. Short on time before your morning workout? Hard-boil some eggs to keep in the fridge for a quick protein bomb.