40 High-Protein Vegetarian Meals That Will Fill You Up
Delicious and satiating high-protein vegetarian meals are essential for anyone who doesn't eat meat—or is simply trying to cut back, even once in a while. And given the number of creative, convenient recipes out there today, incorporating high-protein, plant-packed dishes into your diet has never been easier or tastier.
What counts as high-protein? There's not a precise number, given everybody's daily protein needs differ depending on factors like body size and composition, activity level, and age. But you do want to include protein with every meal for sure, and a good rough target for most people who exercise and want to ensure they're getting plenty of protein to repair their muscles—or just stay full for the next few hours—is around 20 to 30 grams a sitting, as SELF has reported.
While a slab of meat will get you there in no time, vegetarian meals often rely on a combination of different protein sources to provide that amount. That includes animal products like eggs and dairy, as well as a wide variety of plant-based protein sources like lentils, beans, whole grains, tofu, tempeh, nuts, and seeds. So along with plenty of protein, you end up getting the other benefits of protein-rich plant foods (like fiber), as well as a nice variety of flavors and textures.
These 40 high-protein vegetarian meals enlist a wide array of ingredients to guarantee you'll feel full and fueled-up after eating. There are clever recipes to satisfy meaty cravings, like tacos with walnut “chorizo"), as well as fast and simple fare, like one-pan Cajun tempeh and rice. (For even more lightning-fast meat-free options, check out these vegetarian Instant Pot recipes.) You're sure to find a few satiating dishes here worth adding to your meatless rotation.
Shanika via Orchids and Sweet Tea1Vegan Spaghetti and Meatballs in Vodka Sauce from Orchids and Sweet Tea
The chickpea-quinoa meatballs in this hearty bowl of spaghetti are worth making in bulk to have on hand for all of your protein needs. They're great with sauce and noodles, but equally good over polenta, in a sandwich or wrap, or even in a brothy veggie soup. Pack up what you don't eat in an airtight container and they'll stay good in the freezer for at least a few months!
Get the recipe here.
Monique Volz via Ambitious Kitchen2Puerto Rican Rice and Beans from Ambitious Kitchen
Spicy and satisfying, this is the kind of dish that will warm you up from the inside out. Making it with dried beans is definitely worth the extra effort, but you can save time without losing much flavor by opting for canned beans instead. If you can't find the pigeon peas you need for the rice, swap them out for frozen green peas instead.
Get the recipe here.
Kristin Smith via Krisp x Kristin3Easy Shakshuka from Krisp x Kristin
Great for breakfast, lunch, and dinner, there is perhaps no dish more suited to any time of day than these saucy baked eggs. They're plenty hearty thanks to a mix of vegetarian protein sources like eggs and feta. Kick the protein count up yet another notch by simply adding a can of chickpeas.
Get the recipe here.
Eric Jones via Dude That Cookz4Spicy Black Bean Burger from Dude That Cookz
Black bean patties are a favorite for veggie burgers because of just how filling they can be. The right mix of spices and aromatics, like oregano, cayenne, and plenty of fresh garlic, makes them extremely flavorful too.
Get the recipe here.
Lee Hersh via Fit Foodie Finds5Savory Oats With Pepitas from Fit Foodie Finds
Savory oatmeal is here to stay, and this one doesn't skimp on the protein. Along with cooking the oats in bone broth rather than water, a generous amount of goat cheese and pepitas (plus one sumptuous fried egg) ensures you'll be satiated until your next meal.
Get the recipe here.
Layla Atik via Gimme Delicious6Creamy Spinach and Mushroom Pasta Bake from Gimme Delicious
Pasta bakes like this are great for meal prep because they're extremely easy to freeze and reheat—no need to worry about any issues with taste or texture. Beef up the protein count in this one by swapping in your favorite brand of whole grain or legume pasta.
Get the recipe here.
Erin Alderson via Naturally Ella7Halloumi Burrito Bowl With Roasted Potatoes from Naturally Ella
Halloumi is an especially great cheese to have on hand if you're vegetarian because of the way it cooks. Instead of melting like most cheeses, it keeps its form and becomes crispy, golden brown, and chewy—a little bit like meat. Paired with whole grains, guacamole, and potatoes, it makes for a very filling meal.
Get the recipe here.
Lori Yates via Foxes Love Lemons8Garlicky Greek Yogurt Pasta With Lentils and Chickpeas from Foxes Love Lemons
If you don't have spaghetti in your pantry, that's okay. You can still make this dish with whatever you do have, because the protein- and fiber-rich chickpeas and lentils pair well with noodles of all shapes and sizes. And the lemon-garlic Greek yogurt sauce is creamy, a little tangy, and full of even more protein.
Get the recipe here.
Lisa Lin via Healthy Nibbles and Bits9Vegan Mapo Tofu from Healthy Nibbles and Bits
Mapo tofu is a fiery Chinese dish that typically includes ground pork as well, but this vegan version keeps the focus entirely on the tofu. It's full of flavor and spice from ingredients like black bean paste, gochugaru (Korean chili pepper flakes), and Sichuan peppercorns. Serve over rice.
Get the recipe here.
Alanna Taylor-Tobin via The Bojon Gourmet10Crispy Tofu, Roasted Squash, and Miso Butter Grain Bowl from The Bojon Gourmet
Always choose extra-firm tofu for all of your crispy tofu needs, and be sure to press it for at least 10 minutes before cooking to prevent excess moisture from ruining the results. It's a bit of a process but worth it. And it's super easy to re-crisp leftover fried tofu—just pop it in the oven at a high heat for about 10 minutes.
Get the recipe here.
Lindsay Ostrom via Pinch of Yum11Walnut Chorizo Tacos With Pineapple Salsa from Pinch of Yum
When mixed with the right blend of spices, ground walnuts can make an excellent, creative substitute for chorizo in all kinds of recipes. Eat them in tacos like these with plenty of crunchy veggies, or use that filling to add a bit of spice (and fat) to other lunchtime favorites like rice bowls or wraps.
Get the recipe here.
Marisa Moore via Marisa Moore12Black-Eyed Pea Fritters from Marisa Moore
A fritter is basically a savory pancake that can be made with just about any ingredient. This recipe is excellent when made with black-eyed peas, but totally adaptable to whatever bean you already have on hand. Using black beans or pinto beans, for example, will work equally well.
Get the recipe here.
Beth Moncel via Budget Bytes13Vegetable Tofu Scramble from Budget Bytes
When it comes to the best plant-based substitutes for eggs, classic tofu can't be beat. Opt for an extra-firm variety, and use a fork to shred off bits that will be perfectly sized for a scramble. This recipe also uses a bit of protein-packed nutritional yeast to give the dish a more cheesy, egglike flavor.
Get the recipe here.
Dianne Bibby via Bibby's Kitchen14Spinach and Chickpea Pasta from Bibby's Kitchen
Made mostly with canned and jarred ingredients, this one-pot pasta is a saving grace on busy days. It's full of fiber and plant protein, and the sauce is packed with flavor-rich ingredients like sun-dried tomato pesto and balsamic vinegar.
Get the recipe here.
Cathy Erway via Not Eating Out in New York15Broccoli Seitan Stir-Fry from Not Eating Out in New York
This recipe walks you through the fun, hands-on process of making seitan, a gluten-based protein source. It's a lot like making bread in that you start by combining flour and water, and knead the dough until long, chewy gluten strands form. When cooked properly, the resulting product tastes uncannily like meat!
Get the recipe here.
Michelle Blackwood via Healthier Steps16Jamaican-Style Kidney Bean Curry from Healthier Steps
While there are tons of recipes out there for black, pinto, and garbanzo beans, it's harder to come across ones devoted to the humble kidney bean. This recipe takes advantage of the less-loved legume's creamy texture to create a spicy curry that's as filling as it is aromatic.
Get the recipe here.
Alex Overhiser via A Couple Cooks17Three-Bean Chili from A Couple Cooks
This vegetarian chili quadruples down on the protein with quinoa and not one but three different varieties of beans: black, kidney, and pinto. There's also a healthy dollop of Greek yogurt, and a smattering of crunchy pepitas delivers a crunch you never realized chili needed.
Get the recipe here.
Andrea Bemis via Dishing Up the Dirt18Curried Lentils With Sweet Potatoes and Hazelnuts from Dishing Up the Dirt
To cut down on the cooking time for this dish, use a quick-cooking lentil (like French or red lentils) or prepare a large batch of the legume ahead of time. For speedy lunches in general, you'll never regret having lentils ready to go.
Get the recipe here.
Denise Bustard via Sweet Peas and Saffron19Overnight Breakfast Casserole from Sweet Peas and Saffron
Any recipe that can be mostly prepared during sleeping hours is worth keeping bookmarked. Take this eggy casserole, which is great on its own, or as a filling for on-the-go breakfast sandwiches or wraps. (It's not bad for dinner or lunch either.) Think of it as an extra low-maintenance frittata.
Get the recipe here.
LaKita Anderson via Simply LaKita20Spicy Chickpea Gyros from Simply LaKita
Seasoned with fiery spices (chili powder, paprika, and cayenne pepper) and topped with fresh, crunchy veggies (tomatoes, lettuce, and onions), these crispy chickpea wraps are up to the task of satisfying your gyro cravings. Making your own pita is a plus, but store-bought will work just fine.
Get the recipe here.
Teri Lyn Fischer and Jenny Park via Spoon Fork Bacon21Spicy Roasted Cauliflower Over Hummus from Spoon Fork Bacon
Though we often think of hummus as being an excellent dip for veggies or chips, or spread for sandwiches or wraps, it's also great as a base for veggie-forward recipes like this one. It's the perfect creamy, starchy counterpart to all that caramelized, roasted cauliflower.
Get the recipe here.
Sommer Collier via A Saucy Kitchen22Spinach and Feta Stuffed Sweet Potatoes from A Saucy Kitchen
Some sautéed spinach, sun-dried tomatoes, and feta cheese are all you need to add a bit of Mediterranean flare to just about anything, even baked sweet potatoes. Feel free to use the filling elsewhere, like as a pasta sauce or pita pocket filling.
Get the recipe here.
Dana Schultz via Minimalist Baker23One-Pot Chickpea Noodle Soup from Minimalist Baker
Many of us have a soft spot for chicken noodle soup. Relying on chickpeas is a simple way to keep the dish meat-free but protein-rich— and just as heartwarming.
Get the recipe here.
Becca Pusey via Easy Cheesy Vegetarian24Ricotta Gnocchi With Mushrooms and Pesto from Easy Cheesy Vegetarian
Though making gnocchi from scratch may seem daunting, this recipe proves that it definitely doesn't have to be. Since you're using ricotta and flour instead of mashed potatoes, the process goes much faster—and the final product has more protein too.
Get the recipe here.
Alyssa Rimmer via Simply Quinoa25Buffalo Tempeh Salad Bowls from Simply Quinoa
Tempeh is another vegetarian protein alternative that deserves a spot in your fridge. This salad is spicy, crunchy, smoky, and tender all at once, with all of the buffalo chicken flavors you're looking for.
Get the recipe here.
Chungah Rhee via Damn Delicious26Kale Pesto Avocado Grilled Cheese from Damn Delicious
This sandwich is definitely one of the greenest and cheesiest ways to fill up in a jiff. Mozzarella and whole grain bread deliver the protein, while avocado and lots of leafy kale guarantee your veggie quota is more than met. Add a fried egg for an extra protein boost.
Get the recipe here.
Brittany Mullins via Eating Bird Food27One-Pan Tempeh Butternut Squash Bake from Eating Bird Food
One pan, one package of tempeh, and a bit of chopping is all it takes to get this simple meal ready to go into the oven. Make things even easier on yourself by using a food processor to do most of the chopping for you.
Get the recipe here.
Erin Clarke via Well Plated28Vegetarian Pot Pie from Well Plated
Though pot pie is traditionally made with meat, plenty of vegetarian alternatives have popped up to fill the need. This one is worth trying because it uses a mix of mushrooms and beans to ensure a rich flavor and hearty texture, without skimping on protein.
Get the recipe here.
Sarah Bond via Live Eat Learn29Chickpea Tuna Melt from Live Eat Learn
The moral of this recipe is that you can pretty much use chickpeas wherever you would normally use canned tuna to extremely similar results. When combined with plenty of mayonnaise, cheese, and veggies, it's a formula that's almost always convincing.
Get the recipe here.
Ali Ebright via Gimme Some Oven30Roasted Broccoli and Farro Bowls from Gimme Some Oven
This protein-rich grain bowl is infinitely riffable. Don't have almonds? Swap in whatever nut you do have. Try substituting broccoli for cauliflower or brussels sprouts, and don't bother making farro fresh. Whichever grain you already have meal-prepped, whether that be quinoa or bulgar, will make an ideal base.
Get the recipe here.
Rosalynn Daniels via Rosalynn Daniels31BBQ Lentils Over Cheese Grits from Rosalynn Daniels
This saucy, cheesy bowl of goodness is a good opportunity to use up any old, meal-prepped lentils that have been in your fridge for a while (we've all been there). The strong barbecue flavor will easily overpower any of the spices or flavorings you may have already added to them (and any weird fridge flavors that may have started clinging to them).
Get the recipe here.
Kat Gröber, Dave Bell, Hauke Fox via Hurry the Food Up32Chickpea Pancakes With Fennel and Olives from Hurry the Food Up
Using chickpea flour instead of refined white flour is a quick and easy way to beef up the protein content of any starchy, homemade dish like pancakes or waffles. This chickpea pancake is paired with crunchy fennel and zesty olives, but you can really use whatever you filling you like. Whether sweet or savory, you can't go wrong.
Get the recipe here.
Lindsay Landis via Love and Olive Oil33Cheese and Caramelized Onion Quiche from Love and Olive Oil
Packed with eggs and cheese, quiche is always a great way to get a delicious and protein-heavy meal on the table. In general, it's a good vehicle for any veggies that are about to go off in your crisper drawer. Just be sure to avoid adding anything super watery, like tomatoes, as that can negatively affect the texture of the final dish.
Get the recipe here.
Sue Pressey via My Korean Kitchen34Cucumber Soba Noodles from My Korean Kitchen
With about 5 grams of protein per 100 gram serving, soba noodles are by far one of the most protein dense pastas. Prep the chili sauce and the hard-boiled egg ahead of time so all you have to do is boil the noodles and put it all together when you're ready to eat.
Get the recipe here.
Stephanie Le via I Am a Food Blog35Vegan Taiwanese Popcorn Chickpea Chicken from I Am a Food Blog
While tofu and cauliflower are the most common fried chicken substitutes, this recipe is making a strong argument for using chickpeas above all else. Not unlike falafel, the results are crunchy, tender, and almost as protein-rich as actual wings!
Get the recipe here.
Richa Hingle via Vegan Richa36Lentil, Apple, and Pecan-Stuffed Butternut Squash from Vegan Richa
Take advantage of the last few butternut squash of the winter season by making this showstopping centerpiece—even if it's just for yourself (heck, you deserve it!). Full of protein from lentils and pecans, it's as satisfying to the stomach as it is to the eyes.
Get the recipe here.
Kathryne Taylor via Cookie and Kate37Vegetarian Stuffed Peppers from Cookie and Kate
While many stuffed pepper recipes rely on a filling made of meat, this one opts for a mix of pinto beans, rice, tomatoes, and plenty of onions. Not to mention, it also gets a healthy dose of melted cheese to top it all off.
Get the recipe here.
Emilie Herbert via Emilie Eats38Cajun Tempeh Rice Skillet from Emilie Eats
Made all in one pan, this spicy tempeh skillet dinner is somewhere between a risotto and a paella. Just pop all your ingredients in one pan, stir occasionally, and dinner will be ready before you know it.
Get the recipe here.
Aimee via Living Vegan39Tofu Sloppy Joes from Living Vegan
Aimee from Living Vegan is constantly on the hunt for the best vegan sloppy joe—and swears this recipe is by far the most like the real deal. You toss thin, crispy, shredded tofu in a sweet and spicy sauce to get the texture and flavor just right.
Get the recipe here.
Sue Moran via The View From Great Island40Beans Puttanesca from The View From Great Island
Instead of being hot and cozy like most bean dishes, this zingy recipe is super fresh thanks to juicy cherry tomatoes, briny olives and capers, and a bright vinaigrette. Eat it with a side of bread or over a grain (like farro) for a complete meal.
Get the recipe here.
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