High-protein vegetarian meals can be made at home without having to worry about taste. However, those who transition to a vegetarian diet often feel clueless. Contrary to what is commonly thought, you don’t need to pack every meal with tofu and cheese to meet your protein needs. Here are 20 high-protein vegetarian meals made with a variety of ingredients that you can easily make.
20 High Protein Vegetarian Meals
1. Overnight Oats
No list of high-protein vegetarian meals that are tasty can miss the sweet old overnight oats, especially when it’s with chia Seeds and nut butter. All you need to do is combine rolled oats with chia seeds and your favorite nut butter. Pour some soy milk and let the mixture rest overnight as it is. You will get a creamy, protein-packed breakfast that is delicious and low in calories!
Protein = 10 to 15 grams
2. Stuffed Zucchini
Zucchini, when sliced in half and filled with ricotta, sundried tomato, Parmesan, breadcrumbs, and lemon zest, makes way for a hearty, high-protein meal. Cook the zucchini flesh in a mix of chopped scallions, onions, and spices, and then fill in the stuffing. Afterward, bake for 20 minutes until they turn golden and soft.
Protein = 20 grams
3. Greek Yogurt with Nuts and Berries
When Greek yogurt, which is a great source of protein, is mixed with almonds and fresh berries of choice, you get a delicious protein-packed meal. You can tailor this recipe according to the fruit and nuts you want to mix.
Protein = 17 to 22 grams
Related Post: Greek vs Regular Yogurt
4. Tofu Scramble
A great alternative to meat is tofu. Crumble and sauté it with turmeric and black salt, and toss your favorite veggies. You’ll get a low-calorie and savory breakfast with an eggy flavor.
Protein = 25 to 30 grams
5. Chickpea Scramble
This meal is not only rich in protein but also filling as it has loads of fiber. Smash some chickpeas into a pan and add oil. Put in some veggies and spices you prefer. Cook for 5 to 10 minutes and serve it with your favorite side, be it a bun or toast.
Protein = 25 to 30 grams
6. Chickpea and Bean Soup
High-protein vegetarian meals with chickpeas have a diverse variety. Blend a can of beans and chickpeas. Sauté onion, carrot, and celery, and then cook these vegetables in garlic and red pepper flakes for five minutes. Afterward, mix it with pureed beans and chickpeas. Season with parsley and lemon juice.
Protein = 11 to 15 grams
7. Whole Wheat Wraps with Beans and Cheese
Another meal that is a source of high protein is this wrap(s). Just stuff whole wheat tortillas with black beans, crumbled feta, and salsa. It gives you a quick, protein-rich lunch.
Protein = 13 to 15 grams
8. Legume and Grain Bowl
Vegetarian grain bowls are a great source of protein when made thoughtfully; preheat oven to 425°F. Cook quinoa, roast desired vegetables (parsnips, Brussels sprouts, cauliflower for 20-25 mins or broccolini for 10-12 mins), and blend sauce ingredients, like pepitas and garlic. Assemble bowls with quinoa, roasted veggies, chickpeas, and sauerkraut, then top with sauce and pepitas.
Protein = 20 grams
9. Beluga Lentil Salad
Beluga lentil salad gives you protein, fiber, and folates, all in as low as 200 calories! Toss cooked beluga lentils with tomatoes, cucumber, green onions, and feta. A garlicky lemon dressing will add a punch of flavor.
Protein = 15 grams
Read Also: High-Protein Snack
10. Lentil Chili
This is an underrated high-protein vegetarian meal among vegetarians. To make lentil chili, rinse dried lentils and sauté onion, red bell pepper, and minced garlic in a pan. Stir in lentils and balsamic vinegar. You’ll get a nice and filling high-protein lunch or dinner meal.
Protein = 28 grams
11. Tofu Stir-Fry
When you have tofu, cooking becomes extremely simple. Just stir-fry it with vegetables like broccoli, bell peppers, and the sauce you prefer. If needed, create a base of rice or noodles and call it a dinner.
Protein = 20 grams
12. Sweet Potato Grilled Cheese
This balanced meal offers heart-healthy fat and protein. Roast spiced sweet potatoes and onions at 400°F for about 18-20 minutes total. Assemble sandwiches with mayonnaise, mustard, cheese, and roasted vegetables. Then, grill until they turn golden and the cheese melts fully.
Protein = 18 grams
13. Stuffed Peppers
Beans and brown rice, or quinoa, are sources of protein in this power meal. Fill bell peppers with a mixture of finely cooked quinoa, black beans, and veggies, and spices like garlic, cumin, paprika, and pepper flakes. Bake for around 40 minutes. The leftovers from this meal can also be refrigerated.
Protein = 18 grams
14. Caramelized Cabbage Pasta
A satisfying protein-rich meal is slow-cooked cabbage mixed with cooked pasta and white beans. Garnish it with vegan Parmesan and toasted walnuts, and that’s it.
Protein = 20 grams
15. Spinach Stew
Spinach stew with a side of crusty bread is a perfect protein-rich meal for those desiring quick cooking. Sauté and drain a pound of fresh spinach and simmer it with chickpeas and ingredients like salt, cloves, and onion. Let the flavors meld, and finish it with a squeeze of lemon juice.
Protein = 15 grams
Read Also: Low-Carb Snacks
16. Lentil & Cauliflower Curry
Wherever there are lentils, consider your protein needs for a meal met. To make this delicious dish, sauté the onion, then stir in curry paste, spices, and lentils. Add stock and let the mix simmer for 20 minutes. Follow it up by adding cauliflower and potato, and cook for 12 minutes until tender. Give a finishing touch with yogurt, coriander, and lemon juice, and serve with brown rice.
Protein = 28 to 30 grams
17. Lemony Seitan Piccata
Seitan piccata tastes great over pasta or vegan mashed potatoes. Just sauté seitan in a lemon, wine, and broth jacuzzi. You will get a protein-rich main dish sans the bitterness of the lemon.
Protein = 30 grams
18. Tofu Meatballs
Before you ask, tofu meatballs do not consist of eggs. It fits the needs of both vegetarians and vegans. Preheat the oven to 200°C and line a baking sheet. Blend tofu, breadcrumbs, walnuts, onion, garlic, dried oregano, parsley, cornstarch, nutritional yeast, salt, and pepper. Now, just shape the mixture into 0.7 ounces or 20-gram balls and bake for 20 minutes.
Protein = 12 grams
19. Quinoa or Rice Edamame Bake
This meal takes only around 15 minutes to prepare. Add any grain, like quinoa or rice, along with veggies of your choice, into a baking dish and stir well. Bake for 40 minutes, open, and then stir. That’s all.
Protein = 29 grams
20. Cottage Cheese Alfredo
Blend cottage cheese with garlic, nutritional yeast, and a splash of almond, coconut, or oat milk for a creamy sauce. Cook pasta and combine it with this sauce for a hearty, protein-packed meal.
Protein = 15 grams
Concluding Words
These high-protein vegetarian meals are all you need for a balanced diet. Most of them require no more than 15 to 20 minutes of active cooking time. The more you engage in making them, the better they taste. You won’t need to go outside to have a flavourful meal.
