25 High Protein Vegetarian Meals
These delicious and satisfying high protein vegetarian meals work for meatless Mondays or any day of the week! These recipes are packed with vegetarian protein sources to keep you feeling full and energized. Each one has been tested and approved by our family!
Looking to pack protein into your meals but don’t eat meat? As two vegetarian cookbook authors, Alex and I have learned that meat isn’t necessary for a filling, protein-packed meal!
Over the decade of writing this food blog specializing in vegetarian and vegan meals, we’ve found so many tricks to making filling high protein vegan and vegetarian recipes. Here’s a list of our top high protein vegetarian meals that our family loves! Each one has been tested by a real family (us!) and they are listed with protein amounts.
What is a high protein vegetarian meal?
Per Mayo Clinic, general recommendations are to consume 15–30 grams of protein at each meal. Each one of the recipes below has at least 15 grams of protein per serving for the main dish. You can add additional protein into the meal by serving with protein-packed side dishes.
Protein packed vegetarian ingredients
Before we get to the recipes, here are some powerhouse protein-packed ingredients you’ll see featured in these high protein vegetarian meals:
- Cheese, yogurt, and milk: Cottage cheese, ricotta cheese, Greek yogurt, other cheeses, and milk are excellent sources of vegetarian protein. See our top Cottage Cheese Recipes.
- Legumes: Lentils, chickpeas, black beans, kidney beans, and other legumes are protein superstars. Toss them in salads, soups, stews, or curries for a hearty dose of protein. See our top Lentil Recipes and Black Bean Recipes.
- Tofu and tempeh: Tofu and tempeh are high protein plant based foods. Scramble tofu for breakfast, grill tempeh for a satisfying sandwich, or add it to stir-fries for a protein boost. See our top Tofu Recipes.
- Nuts and seeds: Almonds, cashews, walnuts, pumpkin seeds, chia seeds, and hemp seeds are packed with protein and healthy fats. Sprinkle them on salads, yogurt, or oatmeal, or blend them into smoothies to amp the protein.
- Quinoa: This ancient grain is a complete protein, meaning it contains all nine essential amino acids. Use it as a base for grain bowls, stuff it in vegetables, or toss it in salads.
And now, our top 25 high protein vegetarian meals!
At the top of our high protein vegetarian meals are these lasagna roll ups! They're are a unique way to serve this iconic dish! Roll the noodles around the filling for tasty and fun dinner recipe.
Protein: 30 grams per serving
Broccoli florets and tofu cubes are tossed in a tangy, savory sauce for a vegetarian and vegan dinner everyone will love. Even better, it’s ready in just 30 minutes.
Protein: 17 grams per serving for stir fry, 2 grams per ½ cup cooked white rice
This mac and cheese recipe is all about balance: it’s got big flavor, a bit less cheese per serving than the standard recipe, and it’s loaded with broccoli for a dose of nutrients and fiber! This one’s on our regular rotation.
Protein: 20 grams per serving
This easy rice bowl is a high protein vegetarian meal that comes together in a flash! This fast dinner stars black beans and veggies with zingy zingy cilantro lime ranch that you’ll want to bathe in.
Protein: 20 grams per serving
This easy lentil soup is only 7 ingredients and simple to meal prep as a lunch or dinner recipe! It’s one of our top cheap and delicious healthy meal prep ideas that happens to be loaded with plant-based protein.
Protein: 15 grams per serving
This vegan meatballs recipe is easy to put together, full of protein, and packed with flavor! A perfect go-to plant based dinner.
Protein: 17 grams per serving
These vegan lentil sloppy joes are filling high protein vegetarian meal made with lentils, tomatoes, and seasonings! Serve on a bun with pickles for the true sloppy joe experience.
Protein: 15 grams per serving (without bun)
This eggplant rollatini recipe is a hearty Italian style dinner everyone will love! Bake the veggie stuffed with a three-cheese filling.
Protein: 28 grams per serving
Craving enchiladas without the fuss? This flavorful cheese enchiladas recipe is packed with melty cheese, warm tortillas, and a zingy enchilada sauce: an easy dinner idea for pleasing everyone!
Protein: 20 grams for 2 enchiladas
This Mediterranean bowl is bursting with fresh ingredients! Roasted vegetables, couscous and lemon tahini sauce make a satisfying meal.
Protein: 14 grams per serving (with quinoa)
Masoor dal is a spiced Indian lentil dish that’s equal parts flavorful and cozy; serve with rice or naan bread for dipping.
Protein: 29 grams (lentils only)
Marinating tempeh gives it bold savory flavor when cooked up with soy sauce, maple syrup, ginger and garlic. Give it a quick sear in a pan and it tastes deliciously meaty, great for serving with rice or in a bowl meal.
Protein: 15 grams per serving (tempeh only)
This protein-packed vegetarian meal is filled with stir fried broccoli, red pepper and onion, mix with a savory sauce with creamy peanut butter. To add even more protein, eggs are scrambled right into the mix (like fried rice, but with noodles!).
Protein: 20 grams per serving
This tofu bowl with rice stars crispy tofu, fresh veggies, spicy mayo and crunchy bits of fried onion! A deliciously healthy vegan dinner to fill your day with plant-based goodness.
Protein: 17 grams per serving
Need a meal in 5 minutes? This simple way to make a tasty lunch or dinner is incredibly satisfying every time. Spread this high-protein cheese onto a piece of toast, top with savory toppings, and enjoy!
Protein: 14 grams per toast
You’ll need just 5 minutes to cook two layers of eggs here: one chorizo-spiced and one cheesy! Take a bite and it’s irresistibly savory and delicious, with all the right cozy textures. It works as a breakfast burrito, but it makes a high protein vegetarian lunch or dinner too!
Protein: 25 grams per serving
Here’s an easy lunch or dinner idea! This basic recipe makes perfectly seasoned brown lentils to eat as a fast meal, or use in tacos, salads, and more.
Protein: 18 grams per serving
These cottage cheese breakfast bowls are a healthy and easy protein packed vegetarian breakfast or lunch! Top them with berries or apple, cinnamon and a hint of honey.
Protein: 21 grams per bowl
This high protein vegetarian meatloaf is made entirely of nuts, rice, mushrooms, onions, herbs, and cheese. Somehow, it all melds into an appearance and texture just like a meatloaf!
Protein: 25 grams per slice
This easy tofu scramble has the same texture as scrambled eggs, but it’s 100% plant based! It’s a high protein breakfast or lunch idea you’ll want to make again and again.
Protein: 14 grams for tofu only (serve with multi-grain toast)
This cottage cheese mac and cheese is a protein-packed, delicious twist on the classic comfort food that’s surprisingly satisfying! It’s easy to whip up this creamy spin in a blender.
Protein: 22 grams per serving
You won’t believe the flavor in these fast and easy egg tacos! The vegetarian “taco meat” filling works for any meal of the day.
Protein: 15 grams per serving
This classic bean soup recipe is smoky and irresistibly satisfying! It’s quick and easy in just over 30 minutes. Serve with bread or a salad for a hearty meal.
Protein: 16 grams per serving
This tofu fried rice recipe is bursting with flavor! Tender tofu takes center stage with fluffy rice, colorful veggies, and a savory sauce in this hearty vegan dinner.
Protein: 18 grams per serving
This tofu curry recipe is a family favorite! Coconut milk and red curry paste pack a punch in this fast and healthy dinner idea.
Protein: 14 grams per serving, additional 2 grams per ½ cup cooked white rice
Frequently asked questions
Not at all! Plenty of plant-based foods are packed with protein. By incorporating a variety of protein-rich ingredients like cheese, milk, legumes, tofu, tempeh, nuts, seeds, and quinoa into your meals, you can easily meet your daily protein needs.
While it’s true that some plant-based proteins are not complete proteins (meaning they lack one or more essential amino acids), you don’t need to worry about combining specific foods at each meal. As long as you eat a varied diet throughout the day, you’ll get all the amino acids your body needs.
Many protein-rich vegetarian ingredients like lentils, beans, and tofu are quite affordable. Plus, by cooking at home and focusing on whole foods, you can save money compared to eating out or relying on processed vegetarian products.
25 High Protein Vegetarian Meals
Prep Time: 30 minutes- Cook Time: 30 minutes
- Total Time: 1 hour
Yield: 6
Print RecipeDescription
These delicious and satisfying high protein vegetarian meals work for meatless Mondays or any day of the week! These recipes are packed with vegetarian protein sources to keep you feeling full and energized. These lasagna roll ups are a fun way to serve this iconic dish: roll the noodles around the filling for tasty and fun dinner recipe!
Ingredients
- 12 lasagna noodles (10 ounces)
- 28-ounce can fire roasted crushed tomatoes*
- 1 garlic clove, grated
- 2 tablespoons olive oil
- 2 teaspoons dried oregano, divided
- 1 ½ teaspoons kosher salt, divided
- 10 ounces frozen spinach
- 2 tablespoons fresh basil, chopped, plus more for garnish
- 15 ounces ricotta cheese
- ½ cup grated Parmesan cheese
- 2 cups whole milk mozzarella cheese, divided
- ½ teaspoon lemon zest
- 1 egg
- Chopped parsley, for garnish (optional)
Instructions
- Preheat the oven to 400°F.
- Boil the noodles: Bring a large pot of well-salted water to a boil. Boil the noodles until just al dente, according to the package instructions, stirring often. Drain the noodles, then drizzle a baking sheet with a bit of olive oil. Lay the noodles flat onto the sheet, then turn them over so they become coated with olive oil to prevent sticking.
- Meanwhile, make the tomato sauce: In a medium bowl, mix the fire roasted tomatoes, grated garlic, olive oil, 1 teaspoon dried oregano, and ¾ teaspoon kosher salt. Mix well until all the olive oil is incorporated.
- Make the filling: Thaw the spinach following the package instructions, then squeeze out as much water as possible with your fingers (the spinach should feel dry and crumbly before using it). In a medium bowl, mix it with the basil, ricotta cheese, Parmesan cheese, ½ cup mozzarella cheese, lemon zest, egg, 1 teaspoon dried oregano, ¾ teaspoon kosher salt, and fresh ground pepper.
- Roll the noodles: Spread half the tomato sauce in the bottom of a 9 x 13-inch baking dish. On a baking sheet, place 4 noodles. Spread ¼ cup cheese mixture down each noodle, then top with a bit of tomato sauce (see the photos). Gently roll up each noodle, then place the noodle roll into the baking dish. Repeat for each of the noodles.
- Finish: Once all noodles are rolled and in the baking dish, pour the remaining tomato sauce on top, and sprinkle the remaining 1 ½ cups mozzarella on top.
- Bake: Cover the pan with foil (so it’s not touching the cheese) and bake for 20 minutes. Uncover the foil and bake for 10 minutes. If desired, broil 2 minutes until the cheese is browned. Garnish with chopped parsley or basil and serve. Leftovers last refrigerated for 4 days; reheat in a 375°F oven until warmed through. You can also freeze leftovers for up to 3 months.
Notes
*If desired, you can use purchased marinara sauce instead of making your own. If using purchased marinara, still add the 1 clove grated garlic and 1 teaspoon dried oregano to enhance the flavor.
Category: Main dish
Method: Baked
Cuisine: Italian inspired
Diet: Vegetarian
from A Couple Cooks
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Sonja Overhiser
July 30, 2024 at 03:39PM
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