Beyond the barbecue: protein sources beyond meat—a local guide

Whether you're cutting back on red meat for health reasons or simply exploring new options, Brisbane's multicultural neighbourhoods have quietly become a protein paradise. From South Bank's weekend markets to suburban delis, finding quality alternatives has never been easier—or more affordable.

Start with legumes. Brisbane's Indian grocers, particularly along Peel Street in South Brisbane and around Sunnybank, stock dried chickpeas and lentils at around $3–5 per kilogram. A cup of cooked lentils delivers roughly 18 grams of protein and costs mere cents to prepare. Local cafes like those in New Farm increasingly feature chickpea curries and lentil dals, making plant-based protein accessible at lunch time.

Tofu and tempeh deserve attention. Asian supermarkets in Sunnybank and Fortitude Valley stock fresh tofu for $2–3 per block, offering 15–20 grams of protein per 100-gram serving. Tempeh, a fermented soy product, packs even more—19 grams per 100 grams—and holds its texture beautifully in stir-fries. Many Brisbane home cooks overlook it entirely.

Nuts and seeds are protein-dense and readily available. Almonds, pumpkin seeds, and hemp seeds appear in most supermarkets now, though buying from bulk stores on Paddington's Given Terrace or Gregory Terrace cuts costs significantly. Two tablespoons of peanut butter deliver 8 grams of protein and cost around 50 cents.

Greek yogurt and cottage cheese remain underrated. Local delis throughout Newstead and Bulimba stock quality versions, and a 200-gram tub of Greek yogurt provides 20 grams of protein for $2–3. Eggs round out the dairy-adjacent category: six eggs cost around $3 and deliver 36 grams of protein, making them still one of Brisbane's best value proteins.

Don't overlook grains. Quinoa, available at South Bank farmers' markets most weekends, contains all nine essential amino acids—a rarity in plant foods. Nutritional yeast, a deactivated yeast product popular in vegan cooking, delivers 8 grams of protein per two tablespoons and costs $8–12 for a container that lasts months.

The key is variety. Brisbane's South Bank precinct and New Farm Park areas provide perfect settings for experimenting with new recipes and enjoying meals made from locally sourced ingredients. By rotating between legumes, tofu, nuts, eggs, and grains, you'll maintain balanced nutrition without defaulting to meat every meal.

Before making significant dietary changes, consult your local GP to ensure your nutrition plan suits your individual needs.

This article was compiled by AI from the sources linked above and screened before publishing. See our editorial standards.