Low carb sources of protein for vegetarians

While the focus of a low carb lifestyle is keeping carbohydrates low and eating enough fat to feel satiated, it’s still important that we receive enough protein for our body to carry out repair and maintenance duties.

For those that don’t eat meat or dairy, it can be challenging to know which foods you can eat on a low carb lifestyle to make sure you receive an adequate amount of protein. So, we wanted to share with you some good sources of meat and dairy-free protein you can include on a low carb diet.

Meat Substitutes

There is now a large variety of high-protein meat substitutes available in supermarkets. Although some can be high in carbs, it is always best to check the nutritional label. Tofu is an example of a soy-based meat substitute that contains 12g protein and only 1g of carbs per 100g. Mycoprotein is also commonly used to make meat substitutes, although the carb content can vary per product.


Eggs are not only a popular choice for breakfast, but they’re also a good source of protein for vegetarians. One medium sized egg contains roughly 6g of protein and is relatively carb free. For some eggceptional breakfast inspiration, try our recipe for dippy eggs and halloumi soldiers from our low carb family cookbook.

Legumes and Pulses

Legumes and pulses such as lentils and beans are often recommended as a protein source for vegetarians. However, these types of foods can be high in carbs, so its suggested to enjoy them in moderation. Chickpeas for example, contain 7.2g of protein and 16.1g of carbs per 100g.


Seeds are a good source of healthy fats, a sprinkling on your salad is also a good way to increase your protein intake. Some good examples include sunflower seeds which contain 5g of protein per 100g and chia seeds which contain 4.1g per 100g.


 You can discover more low carb sources of protein when you join the Low Carb Program.

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