21 High Protein Vegetarian Meals



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Trying to incorporate more protein into your diet as a vegetarian? Get inspired by these high protein vegetarian meals! Each lunch + dinner recipe offers over 20 grams of plant-based protein per serving.

Whether you follow a plant-based or vegetarian diet or just want to add in some meatless meals into your week, I wanted to share some high-protein recipes for you! These balanced recipes will help you meet your daily protein goal and keep you feeling full and satisfied.

Why Is Protein Important?

Protein is important for everyone, no matter what diet you follow! It’s highlighted for vegans and vegetarians because animal protein is considered “complete protein” (meaning it has all essential amino acids) and few plant-based sources are complete proteins.

Make sure you’re getting a variety of protein sources in your diet each day. Protein is necessary to maintain and repair tissues. It’s important for many body functions and can help with weight maintenance.

How Can I Eat More Protein as a Vegetarian?

There are plenty of ways to get more protein in as a vegetarian or vegan! Here are some great plant-based sources of protein.

  • Tempeh – tempeh is less processed and higher in protein than tofu but the flavor is stronger and a little less versatile than tofu. 1 cup of tempeh has 31 grams of protein. Check out my tempeh recipes for inspiration.
  • Tofu – tofu is smoother and creamier when compared to tempeh. It can be sliced, cubed, crumbled or pureed in recipes. It’s a bit more processed, but easy to digest, low in calories and high in protein. 1 cup of tofu has 20 grams of protein. Check out my tofu recipes here.
  • Beans – beans are such an awesome plant-based protein source and they’re rich in fiber too! 1 cup of chickpeas has 14 grams of protein, 1 cup of kidney beans has 14 grams of protein, 1 cup of black beans has about 15 grams of protein, and 1 cup of pinto beans has 15 grams of protein. I have a ton of bean recipes to choose from.
  • Lentils – lentils are packed with protein as well and there a quite a few varieties to choose from! 1 cup of lentils has about 18 grams of protein. Try my mediterranean lentil salad.
  • Eggs – eggs are my go-to protein source when I can’t think of anything else. Throw an egg on it and it’s a complete meal in my book. 1 egg has 6 grams of protein.
  • Nuts – nuts (or nut butters) are a great way to add protein and healthy fats to your diet! Curious to know which nuts have the highest protein? Peanuts are the highest! Here’s the breakdown. 1 cup of peanuts has 38 grams of protein, 1 cup of almonds has 30 grams of protein, 1 cup of pistachios has 25 grams of protein, 1 cup of cashews has 24 grams of protein and 1 cup of walnuts has 15 grams of protein.
  • Seeds – can’t forget about seeds! Like nuts, seeds tend to be relatively high in protein as well. Hemp seeds (also called hemp hearts) are a complete protein and 1 cup boosts a whopping 53 grams of protein! Other seeds to add into your diet for extra protein include chia seeds with 4 grams of protein per tablespoon, flax seeds with 1.9 grams of protein per tablespoon, and sunflower seeds with 2 grams of protein per tablespoon.
  • Protein powder – protein powder is such an easy way to add a boost of protein to meals and snacks. I don’t recommend relying solely on protein powder, but I think it’s a great option to fill in the gaps! Check out my post all about protein powder for the full details on what protein powders I use and love.

High Protein Vegetarian Breakfast Recipes

Start your day with these high protein vegetarian meals and you’ll stay energized all morning long!

Bird's eye photo of 6 different protein shakes.
4.56 from 50 votes

How to Make a Protein Shake

Protein shake 101! Everything you need to know about making a protein shake, the difference between shakes and smoothies, why protein shakes are good for weight loss and six protein shake flavors.
View How to Make a Protein Shake
Jar of protein overnight oats topped with berries, almonds and peanut butter.
4.19 from 282 votes

Protein Overnight Oats

With protein overnight oats you can have your oatmeal and get your protein in! Each serving has over 20 grams of protein! 
View Protein Overnight Oats
White bowl of oatmeal topped with almond butter, a fried egg with red pepper flakes, and scrambled egg whites. Black coffee next to the plate.
4.27 from 38 votes

Egg and Oat Combo Bowl

Having eggs and oats for breakfast? Put them in one bowl for a sweet + savory egg and oatmeal bowl that offers the perfect balance of protein, carbs and fat. Vegetarian and gluten-free.
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Wrap with eggs, spinach, sun-dried tomatoes and hummus.
4.58 from 26 votes

Egg, Spinach and Feta Breakfast Wrap

A quick and delicious breakfast wrap with eggs, spinach, hummus, feta and sun-dried tomatoes.
View Egg, Spinach and Feta Breakfast Wrap
Turmeric tofu scramble on a plate with avocado on top. Two slices of bread with jam on the side. Glass of orange juice and fork also on the side.
4.43 from 7 votes

Tofu Scramble

This vegan tofu scramble is packed with flavor, has a great texture and easily lends itself to any additional veggies or spices you’d like to add in! Delicious served with sliced avocado and toast.
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A bowl of protein oatmeal topped with fresh berries, banana slices, and a drizzle of nut butter.
3.79 from 461 votes

Protein Oatmeal

This simple protein oatmeal recipe packs in over 25 grams of protein thanks to the addition of protein powder. It's easy to make and will keep you full all morning long!
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Baked egg and veggie cups on a wood cutting board.
4.42 from 86 votes

Baked Egg Muffins

These healthy baked egg cups are loaded with protein and veggies. Make them at the beginning of the week for a quick, on-the-go breakfast option for busy mornings.
View Baked Egg Muffins

Vegetarian Main Dishes With Over 20g of Protein

All of the recipes below have over 20 grams of protein per serving. Every meal is vegetarian and many are vegan as well!

Bowl of roasted butternut squash, tofu, chickpeas, and onion topped with cilantro and tahini sauce. A gold fork is on the side of the bowl.
4.75 from 52 votes

Tofu Sheet Pan Meal

This easy vegetarian sheet pan meal combines tofu, chickpeas, butternut squash and red onion on one sheet pan. Everything is roasted and served with a creamy tahini sauce!
View Tofu Sheet Pan Meal
Two plates of teriyaki tempeh and broccoli served over rice.
4.35 from 120 votes

Garlic Teriyaki Tempeh and Broccoli

A vegetarian version of beef and broccoli, this one-skillet teriyaki tempeh and broccoli is loaded with flavor and perfect for weeknights when you need to get a healthy meal on the table fast!
View Garlic Teriyaki Tempeh and Broccoli
A ladle holding a portion of minestrone soup over a large crock pot of the soup.
4.46 from 37 votes

Slow Cooker Minestrone Soup

This slow cooker minestrone soup is packed with fresh veggies, beans and seasonings. Pop everything in your slow cooker and come home to a warm and comforting meal.
View Slow Cooker Minestrone Soup
Plate with mattar tofu and peas served over a bowl of rice with a gold fork on the side of the bowl.
4.83 from 23 votes

Mattar Tofu

This mattar tofu is a healthy, vegan version of an Indian food classic, mattar paneer. Tofu works perfectly as a sub for the paneer cheese and makes this dish dairy-free. 
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A bowl of creamy, healthy protein packed mac and cheese made with chickpea pasta, broccoli and spinach. Macaroni is topped with extra cheddar.
4.45 from 81 votes

Protein Packed Healthy Mac and Cheese

A healthy mac and cheese recipe that is packed with protein, broccoli and spinach. Perfect as a full meal and a sneaky way to get your kids to eat more veggies.
View Protein Packed Healthy Mac and Cheese
Three tempeh tacos with avocado and tomatillo dressing on a plate.
4.67 from 3 votes

Tempeh Tacos

These easy tempeh tacos are loaded with flavor! Create a taco bar and let everyone load up the tacos with their favorite toppings.
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Falafel bowl with baked falafel, hummus, feta, pita, salad and rice.
4.10 from 40 votes

Falafel Bowls (Homemade Cava Bowls)

A plant-based Mediterranean meal that you can prep ahead of time for delicious meals all week long. 
View Falafel Bowls (Homemade Cava Bowls)
Wooden spoon stirring a pot of tempeh bolognese sauce that is topped with fresh basil.
4 from 7 votes

Tempeh Bolognese

This tempeh bolognese is made with crumbled tempeh and veggies. It’s packed with plant-based protein and a great vegetarian option to serve over pasta!
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Tempeh tikka masala with chickpeas on cauliflower rice on a white plate.
4.50 from 28 votes

Tempeh Tikka Masala

Vegan tempeh tikka masala made with coconut yogurt and milk. You’ll love this healthy spin on traditional Indian food.  
View Tempeh Tikka Masala
A white bowl with maple balsamic tempeh, broccoli, pumpkin seeds, and pumpkin rice.
4.60 from 45 votes

Maple Balsamic Tempeh Bowls

These maple balsamic tempeh bowls pair creamy pumpkin rice with maple balsamic tempeh and steamed broccoli for the perfect comforting fall meal. Vegan + gluten-free.
View Maple Balsamic Tempeh Bowls
Salad topped with blackened tempeh, tahini dressing, peppers, onions, avocado and quinoa.
4.75 from 4 votes

Blackened Tempeh Salad

Plant-powered blackened tempeh salad with fresh romaine, quinoa, red onion, bell pepper, avocado and a creamy orange tahini dressing.
View Blackened Tempeh Salad
A glass dish with tempeh salad, including tempeh, black beans, lettuce tomatoes, and lime. Salsa, tempeh, and chips on the table on the side.
4.10 from 11 votes

Tempeh Taco Salad Meal Prep Bowls

These tempeh taco salad meal prep bowls are an easy on-the-go option for lunch or quick dinner. The combo of protein-packed tempeh taco meat, black beans and veggies makes for a delicious and satisfying plant-based meal. Vegan and gluten-free.
View Tempeh Taco Salad Meal Prep Bowls
Lemon garlic tempeh slices over a bed of cooked kale.
4.22 from 32 votes

Lemon Garlic Tempeh

Lemon Garlic Tempeh cooked in coconut oil and served with blanched kale. This meal is 21 Day Fix approved and counts for 1 red container, 1 green container and 1 teaspoon of oil.
View Lemon Garlic Tempeh
Slice of zucchini noodle tofu lasagna on a plate with salad.
4.89 from 9 votes

Skinny Tofu Zucchini Lasagna

Low carb, healthy lasagna made with zucchini noodles and tofu. This vegetarian main is packed with protein and loaded with Italian flavor!
View Skinny Tofu Zucchini Lasagna

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If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

4.50 from 10 votes

Tofu Sheet Pan Meal + 21 High Protein Vegetarian Meals

This high protein vegetarian sheet pan meal uses tofu, chickpeas, butternut squash, and red onion. Everything is roasted and served with a creamy tahini sauce!
Prep Time: 20 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 30 minutes
Servings: 4


  • 1 lb extra-firm tofu, pressed, drained and chopped into 1-inch pieces
  • 2 Tablespoons liquid aminos, coconut aminos or low-sodium tamari
  • 1 Tablespoon maple syrup
  • ½ teaspoon garlic powder
  • 1 medium butternut squash, about 6 cups peeled, seeded and cut into 1-inch pieces
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 medium/large red onion, roughly chopped
  • 2 Tablespoons olive or avocado oil
  • ½ teaspoon sea salt
  • ½ teaspoon ground pepper
  • tahini sauce
  • ¼ cup coarsely chopped cilantro leaves, for garnish


  • Add chopped tofu, aminos, maple syrup, and garlic powder in a large bowl. Toss and let marinate for at least 30 minutes. Prep tahini sauce while tofu is marinating.
  • Preheat oven to 375°F.
  • Add chopped butternut squash, chickpeas, and onion to a large sheet pan. Drizzle on the oil, sprinkle with salt and pepper and toss to coat. Add tofu to the pan and toss once more.
  • Place sheet pan in the oven and roast for 30 minutes, toss ingredients and place back in the oven for  40 minutes or until chickpeas are crisp, tofu is golden and butternut squash is fork-tender.
  • Portion butternut squash, chickpea, tofu mixture onto plates, garnish with cilantro and drizzle with tahini sauce. Serve with extra tahini sauce.


Serving: 0.25of recipe | Calories: 518kcal | Carbohydrates: 56g | Protein: 22g | Fat: 25g | Fiber: 12g | Sugar: 10g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: Middle Eastern
Keyword: vegetarian sheet pan dinner
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Chicken fajita filling on a sheet pan with a wooden spoon. Tortillas are resting on the bottom of the sheet pan.
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Recipe Rating


  1. 3 stars
    Can you tell me where you find beans with that much protein?? I can’t find anywhere that sells beans with as much protein as you say. Most I see is 7g 1/2cup. I’d love more information.

      1. Hi, it’s on this page under “How can I eat more protein as a vegetarian?” You list different protein sources and how much protein they contain. One item is beans, and you have protein amounts listed for different types of beans. The chickpeas in my pantry say 7g protein per 1/2 cup (14g per cup), whereas you have chickpeas listed at 39g per cup which is almost 3x more than my label says. A mistake, perhaps?

        1. You’re right! That is definitely a mistake. I’m not sure how that happened. Just updated this to reflect the correct amount of protein. Thanks for catching that, Emily!

  2. 2 stars
    Followed the recipe exactly – and this butternut squash is soggy and mushy. Should have cooked at a higher temp for a shorter amount of time

    1. Oh no! It definitely should not be mushy – you’re right, it might have been an issue of needed it to cook longer.

  3. Brittany,
    I would like to subscribe, but your “subscribe” link, is too covered by your peach banner, making it inactive.
    Donna Olson

    1. Hey Kris! If you click on the “subscribe” button on the top left of my homepage you can get added to the mail list 🙂