20 High Protein Vegetarian RecipesThis post may contain affiliate links. Please read my disclosure.
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!
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!
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!
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.
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!
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.
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.
I hope you have found some high protein vegetarian recipes you’d like to try!
Check Out These Other Healthy Vegetarian Resources And Recipes!
- 20 High Protein Vegan Breakfast Ideas
- Crispy Air Fryer Tofu with Vegan Ranch Dressing
- Vegetarian Grocery List: A Complete Guide
- 45 Healthy and Delicious Pizza Toppings