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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

20 High Protein Vegetarian Recipes

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These 20 high protein vegetarian recipes will keep you full and satisfied! Plus they’re packed with nutrients, vitamins and minerals. Whether you’re looking for a high protein breakfast, lunch, or dinner, you’re sure to find a mouth-watering meal you’ll want to make ASAP!

high protein vegetarian recipes collage: dal makhani, tofu skewers, lentil loaf, tofu scrambple, pav bhaji, chili stuffed peppers

One of the most frequent questions I get when I tell people I’m vegetarian is: But then where do you get your protein?”

It’s common knowledge that meat is a great source of protein, but you don’t actually need to eat meat to get enough protein

Somehow, being vegetarian has become synonymous with just eating leaves (which do have protein btw) — but it’s a myth that vegetarians don’t get enough protein.

Additionally, vegetarian sources of protein can be healthier for you in that they’re lower in bad fats and cholesterol.

When you’re looking for a high protein meal, you want it to fill you up, give you energy, and help build muscle. These recipes are simple, super filling, and use pantry ingredients!

Vegetarian meal prep containers with eggs and pasta with green pesto sauce and vegetables

Why Is Protein Important To Include In Your Diet?

  • It helps promote cell growth and repair. Hair and nails are mostly made of protein.
  • You need it to make enzymes, hormones and other body chemicals.
  • It is an important building block of bones, muscles, cartilage, skin, and blood.
  • It takes longer to digest than carbohydrates, helping you feel fuller longer and on fewer calories (a plus for anyone trying to lose weight).

You’d be surprised how much protein vegan and veggie friendly sources have: 5g of protein for 1 cup of spinach anyone?

There are 50 sources of plant-based protein, and that’s not even counting vegetarian-friendly protein sources like dairy and eggs!

Tofu and Garbanzo Beans

What Are The Highest Plant-Based Protein Sources?

Tofu, tempeh, and edamame are all sources of soy protein. Firm tofu contains 10g of protein per 1/2 cup. Edamame or soy beans have 8.5 g of protein per 1/2 cup. Tempeh has the highest amount of protein per 1/2 cup at 15 grams.

Lentils, chickpeas, and beans are legumes. In addition, they are high in fiber, iron, and potassium. Cooked lentils have 8.8 grams of protein per 1/2 cup. Chickpeas contain 7.25 grams of protein per 1/2 cup. Legume based pasta can have up to 15-20 grams of protein per serving!

Peanuts, almonds, and nuts are high in protein and healthy fats. I recommend a 1/4 cup serving of nuts (max) a day because they are high in calories. A 1/4 cup of peanuts contain 10 grams of protein, a 1/4 cup of almonds contain 8 grams of protein.

Quinoa is a high protein grain that is a complete protein. When cooked, quinoa has 8 grams of protein per cup. Quinoa is also a good source of magnesium, iron, fiber, and manganese.

Chia, hemp, and flax seeds are not only good sources of protein, but also fiber, and omega-3 fatty acids. Seeds are also a complete source of protein like quinoa. Chia seeds have 2 grams of protein per tablespoon. Hemp seeds have 5 grams of protein per tablespoon. Flax seeds have 2 grams of protein per tablespoon.

High Protein Green Vegetables - used in high protein vegetarian recipes

What Vegetables Are High In Protein?

Vegetables are also good sources of protein. Some vegetables have higher amount of proteins than other. These are the veggies with the highest protein content:

Green Peas are one of the vegetables with the highest amount of protein. One cup of peas has 9 grams of protein. Throw them on your salads, in your soups, on your pasta. They bring a bright fresh flavor to your recipes and will fill you up too!

Brussels Sprouts have about 6 grams of protein per cup. Enjoy them boiled, or roasted!

Potatoes have protein too! One medium baked potato has 4.5 grams of protein.

Asparagus has 4 grams of protein per cup. Steam or grill your spears for a delicious side dish!

Broccoli is a nutrient rich vegetable that contains fiber, vitamins K and C, and many more vitamins and minerals. It’s also high in protein, with 4 grams of protein per stalk. Add broccoli to soups, as a side dish, in casseroles, and more!

Avocado are an excellent source of healthy fats, but they also are a good source of protein. One avocado has 4 grams of protein. Enjoy your avocado diced on salads, as a dip with guacamole, or in your morning smoothie!

Whole Grain Bread

What Grains Are High In Protein?

Whole wheat pasta, sprouted wheat bread, and whole grain bread have 8-10 grams of protein per serving. Pair with high protein vegetables and legumes for a protein packed meal.

Wild rice has 6 grams of protein in one cup, and brown rice has 5 grams of protein per cup. Pair with a veggie stir-fry and tofu.

Couscous has 6 grams of protein per cup. Top with an eggplant ratatouille.

Oats have 6 grams of protein per cup. Enjoy them in your morning oatmeal, make pancakes from oat flour, or put in your smoothie.

High Protein Vegetarian Breakfast Recipes

If you’re looking for a high protein vegetarian breakfast to get your day started, you won’t want to miss these! Oats and smoothies are two options that will fill you up and provide you with much needed protein in the morning. Especially when you add some high protein ingredients like nut butter, seeds, or protein powder.

peanut butter overnight oats in a mason jar with strawberries and bananas
Peanut Butter Overnight Oats
Peanut Butter Banana Overnight Oats are so delicious they taste like dessert. This easy to grab and go breakfast is packed with nutritious ingredients like steel-cut oats, yogurt, nut butter, flaxseed, fruit, cinnamon, and nuts. Prep time is just 5 minutes the night before, making this the perfect breakfast for busy mornings!
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Blueberry Banana Blast Smoothie
This smoothie packs an antioxidant punch from the frozen wild blueberries and spinach (or kale – your choice!), has natural sweetness from the bananas and pineapple, and added protein from some plain Greek yogurt.
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Healthy Pancakes with Oats and Sprouted Wheat
These pancakes are light, fluffy, perfectly chewy, slightly sweet, and so good for you! They are made with oat and sprouted wheat flour, which keeps you full much longer than white flour thanks to their fiber and protein.
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tofu scramble recipe topped with tomatoes, salsa, green onions in a blue bowl
Southwestern Tofu Scramble
This incredible Tofu Scramble is loaded with lots of healthy veggies, beans, warm spices, and cheese. It's the perfect 30-minute breakfast, brunch or dinner idea that the whole family will love. If you're looking for a vegan friendly alternative to scrambled eggs, this easy tofu scramble is for you! 
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pumpkin yogurt parfaits, with layers of pumpkin puree and yogurt, topped with granola in a glass cup
Pumpkin Yogurt Parfaits
These Pumpkin Yogurt Parfaits are incredible, and are just what you need this fall. Old fashioned oats, cinnamon, pumpkin spice, vanilla, pumpkin puree, and honey give you a perfect breakfast, snack or dessert!
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strawberries and cream oatmeal, strawberry oatmeal in a white bowl
Strawberries and Cream Oatmeal
Strawberries and Cream Oatmeal is a brilliant way to start the day! This healthy and satisfying breakfast is filled with rolled oats, ground flaxseed, cinnamon, coconut sugar, milk, and naturally sweet strawberries. It's hearty, vegan-friendly, ready in just 20 minutes, and sugar-free!
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Pumpkin Smoothie Bowl
With warm sweet spices, hidden veggies, and a dash of caffeine, this creamy, healthy, pumpkin spice latte smoothie bowl is the perfect way to start off your fall mornings! Ready in less than 10 minutes, and can be made kid-friendly too!
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High Protein Vegetarian Lunch and Dinner Recipes

Looking to add more plant protein to your dinners and lunches? Try adding some of the high protein ingredients mentioned above such as beans, lentils, tofu, and tempeh.

Then mix in some of your favorite high protein veggies like broccoli, asparagus, brussels sprouts, or green peas.

You can add more protein to your meals by using whole wheat, lentil, or chickpea pasta. Serve your vegetables with quinoa, brown rice, wild rice, or couscous.

bowl of lentil pasta with marinara sauce and parmesan cheese
Protein-Packed Lentil Pasta with Superfood Marinara Sauce!
This lentil pasta recipe is the ultimate easy vegetarian meal that is filled with protein and ready within minutes! Red marinara sauce is mixed with tender nutritious vegetables for a wholesome balanced meal that is bold in flavor.
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chipotle vegan sofritas in a white bowl on top of a wooden cutting board
The Ultimate Chipotle Inspired Sofritas
These Chipotle copycat Sofritas are a healthy, vegan-friendly protein alternative with tons of flavor. They’re low sugar, low sodium, spicy, and great for adding to tacos or veggie bowls! 
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Healthy Copycat Taco Bell Mexican Pizza
This vegetarian copycat Taco Bell Mexican Pizza is a real treat, and you wouldn't guess that it's healthy! Low in calories, made with whole foods, and ready in less than 30 minutes!
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top view of instant pot vegan dal makhani recipe, served in a white bowl with fresh herbs on top
Dal Makhani Recipe (Healthy, Vegan)
This easy vegan dal makhani is a perfect healthy and nutritious weeknight meal. Made with brown lentils and herbs and spices, this hearty main course is full of flavor and simple to make.
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vegetarian burrito bowl with black beans, tortilla chips, corn, cheese and lime
Vegetarian Burrito Bowl
This healthy and easy Vegetarian Burrito Bowl with black beans is packed with goodness and awesome flavors! Inspired by Chipotle's veggie bowl, it’s loaded with jalapeno peppers, black beans, onions, peppers, warm spices, hearty brown rice, sweet corn, and a secret ingredient that makes it extra filling and satisfying!
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black bean casserole with quinoa and cheese, in a white baking dish
Black Bean Casserole with Quinoa
A lightened-up, healthy black bean casserole that you can enjoy completely guilt-free. Reminiscent of enchiladas, slightly spicy and super satisfying, full of black beans, veggies, quinoa, and cheesy goodness.
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Black Bean Quinoa Cakes topped with salsa, served on a white plate
Crispy Black Bean Quinoa Cake Recipe
These crispy quinoa patties combine the creaminess of feta cheese with a distinct Mexican flair for the perfect blend of flavor and texture. Have leftover quinoa? This is a tasty, nutrient-dense way to reimagine it!
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tofu skewers on a blue plate
Tofu Skewers with Ginger Soy Marinade
These healthy Tofu Skewers are an easy meal that can be made in under 30 minutes! Each kabob has tofu, peaches, onions, zucchini, and a sweet and salty ginger soy marinade that pulls all the flavors together!
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vegan lentil meatloaf / vegan lentil loaf with tomato glaze served on a white plate
Best Vegan Lentil Loaf
Hearty and filling, this flavorful vegan lentil “meatloaf” is the perfect weeknight supper or special dish to serve vegan guests. Unlike other lentil loafs, it doesn’t get soggy, and it makes great leftovers for lunch the next day!
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Pav Bhaji (or Indian Spiced Vegetarian Sloppy Joes) served on a wooden cutting board with a wheat bun
Pav Bhaji (or Indian Spiced Vegetarian Sloppy Joes)
This Pav Bhaji is the perfect Indian inspired street food, but it has a healthy and nutritional twist that is insanely good. Munching on this Indian spiced vegetarian sloppy joe style sandwich will keep the entire family happy and makes for an easy dinner idea. 
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avocado quesadillas with poblanos mangos and black beans stacked on a wooden cutting board
Avocado Quesadillas with Poblanos, Mangos, and Black Beans
Easy, crispy, satisfying Avocado Quesadillas are filled with creamy avocados, protein-packed black beans, gooey cheese, spicy poblanos, and sweet mango. Ready in 30 minutes and the perfect weeknight meal!
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sweet potato dahl with kale, served in a white bowl
Sweet Potato Dahl with Kale
Comforting and delicious, this Sweet Potato Dahl is a fast and easy meal. Perfect for lunch or dinner, this dahl is filled with warm Indian spices, kale, sweet potatoes, and yellow split peas. It’s vegan, gluten-free, hearty, healthy, and nutrient rich!
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chili stuffed peppers with black beans and mushrooms, served on a white plate
Chili Stuffed Peppers with Black Beans and Mushrooms
These chili stuffed peppers are packed with fire-roasted tomatoes, black beans, mushrooms, jalapeño peppers, and the perfect amount of cheese in every bite. They’re a healthy, satisfying, totally delicious and easy weeknight meal!
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I hope you have found some high protein vegetarian recipes you’d like to try!

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Posted In…

Vegetarian ·

These vegetarian dishes are filled with protein and fresh ingredients. Family and friends will love my best vegetarian chili ever; it has all the flavor and smokiness of the traditional version, but it’s loaded with veggies and is totally meat-free.

Many of my vegetarian recipes can also be made into vegan versions with smart swaps and easy alternatives.

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