Protein sources beyond meat: a local guide

Riyadh’s restaurants and supermarkets have seen a clear uptick in demand for plant-based proteins and non-meat options, with nutritionists and meal providers highlighting a city-wide shift in local eating habits.

That change matters now more than ever. Summer heat records—like last month’s string of 46°C days—and increased concern about diet-related health issues have sent many residents searching for lighter, more balanced eating options. As meat prices creep higher and health professionals sound the alarm on high saturated fat intake, alternative protein sources are drawing fresh attention across the capital.

Spotlight on Local Alternatives

In the heart of Al Olaya, the breakfast crowd at Foul El Sham has been swapping mixed grills for hearty bowls of foul mudammas, a fava bean staple that’s rich in protein and popular during Ramadan. Nearby, the Green Basket grocer on Tahlia Street now devotes a full aisle to lentils, chickpeas, and locally-grown quinoa. At Riyadh Season Park, the trend is clear: fitness influencers and families flock to new stalls serving chickpea protein bowls, classic Egyptian koshari, and grilled halloumi salads. Even upscale gyms such as Arena Fitness Innovation in U Walk are hosting monthly seminars focused on balancing protein needs using plant-based sources and dairy.

For many Riyadhis, these changes are about more than trend-following. Alya Al Nasser, a dietitian at the Prince Sultan Health Center, says the shift is practical—residents want to stay energized through hot afternoons without the heaviness of beef or lamb. Al Nasser’s clinic now fields weekly questions about cooking with lentils, how to prepare tofu, and what local fruits and nuts pack the most protein punch.

Numbers Behind the Shift

According to a 2025 report by the Riyadh Nutrition Council, 37% of residents surveyed last year said they had reduced their weekly meat intake in favour of plant or dairy protein. An ongoing study by King Saud University’s Public Health Department found that Riyadh’s supermarkets sold 27% more dried beans and pulses in the last eighteen months compared to 2023. Prices reflect the switch: 1 kg of Saudi-grown quinoa sells for about SAR 18 at Tamimi Markets, while Australian beef hovers closer to SAR 65 per kg.

Even food delivery platforms have adapted. Jahez reports a 41% rise in orders for chickpea-based or dairy-centric main courses—from hummus wraps to fatayer sabanekh and spicy grilled halloumi—since spring 2024. The Saudi Food and Drug Authority now spotlights local fava beans, low-sodium canned legumes, and dairy as healthy protein picks in its public advice, published each quarter.

For those looking to experiment, Riyadh’s options keep expanding. Home cooks can join monthly cooking classes at Noora Foundry Cafe in Al Nakheel, focusing on meatless protein recipes. Nutrition shops at Panorama Mall offer DIY kits for sprouting lentils and making homemade nut butters, both protein-rich and cost-effective. Many sports clubs now supply recipe cards using regional products—think mujaddara with brown lentils or protein smoothies with laban, dates, and sunflower seeds.

The combination of hotter summers, growing health literacy, and a lively wellness scene means non-meat proteins are here to stay in Riyadh kitchens. For residents ready to cut back on meat, local markets, restaurants, and clinics are already paving the way—one bowl of foul, hummus, or quinoa tabbouleh at a time. As always, for those with special dietary needs or existing health conditions, it’s wise to seek advice from a Riyadh-based medical professional before making big changes to your protein sources.