21 High Protein Vegetarian Meals
10
Published Aug 20, 2021, Updated Feb 07, 2024
This post may include affiliate links. Thank you for your support.
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!
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 Recipe
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 Recipe
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.
View Recipe
Egg, Spinach and Feta Breakfast Wrap
A quick and delicious breakfast wrap with eggs, spinach, hummus, feta and sun-dried tomatoes.
View Recipe
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.
View Recipe
Protein Powder Oatmeal
Add protein powder to your morning oats for a protein-packed breakfast that will keep you full all morning.
View Recipe
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 Recipe
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!
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 Recipe
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 Recipe
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 Recipe
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.
View Recipe
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 Recipe
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.
View Recipe
Falafel Bowls (Homemade Cava Bowls)
A plant-based Mediterranean meal that you can prep ahead of time for delicious meals all week long.
View Recipe
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!
View Recipe
Tempeh Tikka Masala
Vegan tempeh tikka masala made with coconut yogurt and milk. You’ll love this healthy spin on traditional Indian food.
View Recipe
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 Recipe
Blackened Tempeh Salad
Plant-powered blackened tempeh salad with fresh romaine, quinoa, red onion, bell pepper, avocado and a creamy orange tahini dressing.
View Recipe
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 Recipe
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 Recipe
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 Recipe
More Collections You Might Enjoy
- 21 Healthy Casseroles
- 50+ Vegetable Side Dishes
- 12 Almond Milk Recipes
- 30 High Protein Snack Recipes
- 18 Hearty Vegan Salads
- How to Cook Tempeh + Tempeh Recipes
- 30+ High-Protein Breakfast Recipes
- 16 Tofu Recipes That You’ll Crave
- The Best Breakfast Drinks
- Healthy Valentine’s Day Recipes
- 30+ High Protein Lunch Recipes
- 20 High Protein Cottage Cheese Recipes
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!
Ingredients
- 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
Instructions
- 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.
Nutrition
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.
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!
I am a vegetarian and struggle to get enough protein.
Please put me on your mailing list!
Hey Kris! If you click on the “subscribe” button on the top left of my homepage you can get added to the mail list 🙂
Brittany,
I would like to subscribe, but your “subscribe” link, is too covered by your peach banner, making it inactive.
Thanks,
Donna Olson
Oh! Thank you so much for letting me know. I will look into this!
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
Oh no! It definitely should not be mushy – you’re right, it might have been an issue of needed it to cook longer.
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.
Hi Rachael – Which recipe are you talking about specifically?
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?
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!