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    Home » Mains

    30 High Protein Vegetarian Meals

    Published: Jun 24, 2023 · by Nico Pallotta

    Jump to Recipe

    Looking to boost your protein intake while following a vegetarian diet? These high protein vegetarian meals pack a punch with fresh flavors and wholesome ingredients.

    From hearty lentil bowls to mouthwatering tofu stir-fries, discover how to fuel your body deliciously and with various plant-based protein sources.

    High Protein Vegetarian Meals

    These 30 recipes with vegetarian protein sources, such as lentils, chickpeas, and tofu, offer tasty and nutritious meal ideas.

    They are rich in essential amino acids, fiber, vitamins, and minerals, promoting satiety so you feel full for longer.

    Additionally, they are generally low in saturated fat and cholesterol, making them excellent choices for a balanced diet. Say hello to your next protein-packed veggie feast with these vegetarian recipe ideas.

    Our 30 Best High Protein Meals

    1. Stuffed zucchini

    stuffed zucchini with fork and knife

    Our first vegetarian high-protein meal choice is stuffed zucchini with ricotta and sundried tomato.

    Creamy ricotta, breadcrumbs, and flavorful sundried tomatoes add a burst of taste to the juicy zucchini boats. Packed with protein, this dish satisfies your taste buds and adds plenty of veggies to your plate.

    2. Spinach stew

    Chickpea Spinach Stew on rice with spoon

    Next on our list is this spinach and chickpea stew with toasted pine nuts.

    The tender spinach adds vitamins and minerals, while the chickpeas add a satisfying and wholesome texture to create a balanced and delicious mix.

    3. Black bean soup

    Black bean soup with parsley and lime juice

    Black beans are rich in protein, with approximately 15 grams of protein per cooked cup, making them an excellent plant-based source for meeting your daily protein needs.

    Their high protein content makes them a nutritious choice for vegans, vegetarians, and anyone looking to incorporate healthy protein into their diet.

    4. Buddha bowl

    Buddha bowl with brown rice and mango

    Grilled tofu boasts a high protein content, providing a plant-based protein source that satisfies hunger and supports muscle growth.

    This Buddha bowl is paired with a flavorful peanut sauce, creating a delicious combination that nourishes the body with wholesome nutrients.

    5. Lentil pasta

    pasta and lentils

    Ditalini pasta and dried lentils are a winning combination, providing a satisfying protein boost to your meals.

    Pasta offers around 8 grams of protein per serving, and dried lentils approximately 18 grams per half-cup. They form a nutritious duo that promotes satiety and delicious Italian flavor.

    6. Sesame noodles

    Sesame noodles with mango and tofu

    Linguine pasta, coated in a rich peanut sauce, pairs harmoniously with the smoky flavors of grilled tofu in this weekday dinner idea.

    This vegetarian sesame noodle recipe is a satisfying meal ready in about 30 minutes.

    7. Eggplant curry

    Eggplant curry with spoon

    Coconut milk, roasted eggplant, and chickpeas pair perfectly in this rich, creamy curry.

    Try this Indian-inspired dish for an indulgent plant-based protein source - it's a flavorful vegetarian dinner idea.

    8. White bean aglio e olio

    Aglio olio beans with a fork and chili

    White beans, a nutritious legume, contain an impressive protein content, making them a healthy choice for those seeking a vegetarian protein source.

    Combined with aglio e olio pasta, this 20-minute meal is family-friendly, especially for busy weeknights.

    9. Lentil Wellington

    mushroom wellington in slices

    Walnuts and lentils are excellent choices for those seeking healthy vegetarian sources of protein and fat.

    Try them both in this Thanksgiving and Holiday-friendly lentil Wellington with mushrooms and fresh herbs.

    10. Mediterranean bowl

    mediterranean bowl with hummus and tahini sauce

    You can enjoy an easy and colorful lunch or dinner by combining homemade or store-bought falafel and hummus in our Mediterranean bowl.

    This vegetable-packed meal offers a healthy dose of legumes, fresh veggies, and a velvety tahini sauce.

    11. Black bean salad

    black bean salad with cilantro lime dressing

    With protein-rich black beans and quinoa, avocado, and bell pepper, this salad provides a complete and balanced meal.

    Sweet potato black bean salad is great for meal prepping and offers a wholesome combination of plant-based proteins, complex carbohydrates, and dietary fiber.

    12. Mango quinoa salad

    Mango Quinoa Salad with lime

    Try the refreshing flavors of our mango black bean salad combined with protein-rich quinoa for a nourishing summer lunch.

    Drizzled with a zesty cilantro lime dressing, this colorful bowl offers a perfect balance of tanginess and sweetness, making it a delicious choice for a midday meal.

    13. Tofu curry

    tofu curry

    Tofu curry is easy to make. You will enjoy a delightful blend of flavors and a protein-rich meal.

    This creamy curry is perfect for those seeking a satisfying and wholesome vegetarian or vegan dinner.

    14. Vegan orange chicken

    Orange Tofu on a plate with rice and a spoon

    Tofu is a versatile plant-based protein and provides essential amino acids, making it an excellent protein source for a well-rounded diet.

    Coated in a sticky orange sauce, it's a chewy and satisfying vegetarian meal and a good substitute for orange chicken.

    15. Fried tofu cubes

    Fried tofu with a silver fork

    Fried tofu adds a delightful crunch and chewy vegetarian protein to various dishes.

    It is a satisfying chicken substitute in many dishes, such as salads, grain bowls, soups, and pasta.

    16. Lentil curry

    lentil curry with basmati rice and yogurt

    Lentil curry is an indulgent and wholesome meal idea. Dried lentils simmered in a creamy curry sauce offer a delicious Asian meal idea.

    Lentils cooked this way provide a wholesome and satisfying protein source that leaves you feeling nourished and content.

    17. Vegetarian bolognese

    lentil bolognese with tagliatelle

    Lentils in a vegetarian bolognese sauce add a hearty texture and earthy flavor, providing a rich and nutritious substitute for minced meat.

    Serve it with your favorite pasta, and garnish with fresh basil for a restaurant-worthy meal.

    18. Zucchini fritters

    Zucchini fritters with tzatziki and lemon

    Zucchini fritters with red onions are a delicious and nutrient-packed vegetarian meal.

    These golden-brown delights are rich in protein and provide a healthy dose of vitamins and veggies. We love serving fritters with marinara sauce and tzatziki.

    19. Chickpea curry

    chickpea curry on a plate with rice

    Chickpeas are incredibly versatile and serve as an easy-to-cook source of plant-based protein.

    Their nutty texture and mild flavor make them a perfect addition to a rich and flavorful curry, creating a satisfying meal paired with rice.

    20. Frittata

    vegan frittata with sautéed zucchini

    Chickpea flour serves as a nutrient-rich protein source in this zucchini frittata recipe.

    In just 20 minutes, you can create a delicious and protein-packed frittata using this versatile ingredient.

    21. Pasta e fagioli

    pasta fagioli in a white pot

    Pasta e Fagioli is a tomato-rich meal of pinto beans, veggies, and kidney beans.

    This Italian dish combines the heartiness of protein-rich legumes with the comforting embrace of al dente pasta.

    It's a healthy vegetarian one-pot dinner idea that satisfies both body and soul.

    22. Chickpea soup

    Chickpea soup with spoon and bread

    This tomato chickpea soup is a healthy comfort food where tender chunks of potato and rich tomato dance perfectly meld together.

    Chickpea soup is a nourishing and vegetable-packed idea for your vegetarian dinner table.

    23. Grilled tofu

    Turning the tofu on a pan

    Grilled tofu, the smoky savior of vegetarian BBQs, offers a protein-packed alternative to grilled meats.

    It's an easy way to accommodate all eaters in the summer season, especially when paired with peanut sauce or barbecue sauce.

    24. Falafel

    Tahini salad with falafel

    Falafel offers a delicious vegetarian dinner option; you can even make it in an air fryer.

    These crispy chickpea balls, packed with flavors from herbs and spices, make a perfect filling for pita bread or a tasty topping to a salad drizzled with tahini sauce.

    25. Split pea soup

    Split peas soup with baguette

    Try this hearty bowl of split pea soup enriched with leafy green spinach - it's a vegetarian dinner idea with wholesome proteins.

    Each spoonful delivers a blend of creamy textures and earthy flavors and pairs perfectly with toasted bread.

    26. Zucchini boats

    Zucchini boats with parmesan

    These lentil and walnut zucchini boats are delicious and nutritious, packed with healthy proteins and fats.

    The lentils provide a plant-based protein source, while the walnuts contribute heart-healthy omega-3 fatty acids.

    27. Hummus pasta

    Hummus Pasta and fork

    Try this delightful combination of creamy hummus and al dente pasta, enhanced by the earthy richness of sautéed mushrooms.

    Our 20-minute creamy hummus pasta offers an indulgent blend of flavors and works well as a vegetarian lunch or dinner idea.

    28. Peanut noodles

    Peanut noodles with broccoli and fork

    Our next vegetarian meal is creamy peanut noodles with blanched broccoli.

    You will enjoy a velvety peanut sauce that coats the perfectly cooked linguine pasta, while the tender broccoli adds a refreshing balance to every bite.

    29. Tofu stir fry

    tofu stir fry with noodles

    Here is a flavorsome vegetarian Asian feast with a perfect blend of tofu, tender broccoli florets, and slurp-worthy noodles.

    The tofu's velvety texture complements the crisp broccoli, while the noodles tie it all together in a mouthwatering stir-fry sauce.

    30. Tahini tofu salad

    Tofu salad with tahini dressing

    This flavorful tofu salad combines the creamy goodness of avocado with crispy tofu and the nutty richness of tahini sauce.

    It's an easy way to increase your vegetarian protein intake, as it takes just 20 minutes to prepare.

    What to serve with high protein vegetarian meals?

    • 45 easy salads (raw, roasted, marinated, grated, creamy salad ideas)
    • Vegetable sides (roasted, grilled, steamed, microwaved vegetable side dishes)
    • Creamy and easy soup ideas (with toppings, chunky, creamy, healthy soups)
    • 40 amazing appetizers (spreads, dips, nibbles, and starters for a crowd)
    • 30 easy tofu recipes (soups, baked, fried, grilled, marinated, air fried, etc.)
    • 45 best salad recipes including green beans
      45 Best Salad Recipes
    • Vegetable sides with salad and mashed veggies
      40 Best Vegetable Sides
    • Easy appetizers with mini pizza and dips
      40 Easy Appetizers
    • 30 tofu recipe ideas
      30 Easy Tofu Recipes

    For many more tofu ideas, check out our tofu category page.

    Recipe

    High Protein Vegetarian Meal ideas

    30 High Protein Vegetarian Meals

    Author: Nico Pallotta
    These easy high protein vegetarian meals are perfect for weeknight dinners when you are looking for plant-based protein sources.
    Grilled tofu is a quick and easy protein-packed recipe you can make in 10 minutes on a grill pan or grill and season with your favorite sauces and condiments.
    Print Recipe Pin Recipe Share Recipe
    5 from 1 vote
    Prep Time 4 minutes mins
    Cook Time 6 minutes mins
    Total Time 10 minutes mins
    Course Basic, Main-protein
    Cuisine American
    Servings 3 - 4 people
    Calories 210 kcal

    Equipment

    • Grill pan or grill

    Ingredients
     
     

    • 16 ounces tofu firm or extra-firm
    • 2 tablespoons olive oil or avocado oil
    • 1 teaspoon salt
    • ¼ teaspoon black pepper

    SERVE IT WITH

    • Peanut sauce, Sesame sauce, Chimichurri, or BBQ sauce instructions in "serving suggestions" chapter above
    Keep screen on

    Instructions
     

    • Take tofu from the package, pat it dry with kitchen paper, and cut it into ¼ inch (7 mm) slices.
      Tip: there's no need to press the tofu.
      hands and tofu block
    • Transfer the tofu slices onto a plate and toss with olive oil, salt, and black pepper.
      Make sure the tofu is fully coated in the oil on all sides.
      Tip: there's no need to marinate. It's best to add a tasty sauce later.
      Tofu slices on a plate
    • Ensure your grill is clean, then warm it up.
      Grill the tofu on medium heat for 3 minutes without touching it.
      Turn the slices around with the help of a flat spatula and grill for 3 more minutes on the other side till golden and slighlty charred outside.
      Tip: At this stage you can sprinkle with your favorite spices like smoke paprika, za'atar, cayenne pepper, or other.
      Grilled Tofu with paprika
    • The best way to add flavor to grilled tofu is to serve it with a tasty sauce.
      Our favorites are peanut sauce, sesame sauce, BBQ sauce, and Chimichurri sauce. Instructions in the serving suggestions chapter above.
      Sesame noodles with extra peanut sauce

    Video Recipe

    Grilled Tofu and how to serve it

    Notes

    Nutrition information is an estimate for 1 large serving of grilled tofu out of 3 servings.
    STORAGE
    Storage: keep leftovers in an airtight container in the fridge for up to 3 days.
    Reheat: warm in the microwave for 60 seconds.
    Freezer: you can freeze grilled tofu for up to 3 months and thaw in the microwave.
    ALSO ON THIS PAGE
    • No pressing and no marinade? Why?
    • Variations
    • Serving Suggestions
    • More recipes to serve with grilled tofu
    • Tips
    • Questions
    • More tofu recipes
    • More grilled recipes

    Nutritional Values

    Nutrition Facts
    30 High Protein Vegetarian Meals
    Amount per Serving
    Calories
    210
    % Daily Value*
    Fat
     
    16
    g
    25
    %
    Saturated Fat
     
    2
    g
    13
    %
    Trans Fat
     
    0
    g
    Polyunsaturated Fat
     
    5
    g
    Monounsaturated Fat
     
    9
    g
    Cholesterol
     
    0
    mg
    0
    %
    Potassium
     
    2
    mg
    0
    %
    Carbohydrates
     
    4
    g
    1
    %
    Dietary Fiber
     
    1
    g
    4
    %
    Sugar
     
    0.5
    g
    1
    %
    Protein
     
    13
    g
    26
    %
    Vitamin A
     
    1
    IU
    0
    %
    Vitamin E
     
    1
    mg
    7
    %
    Vitamin K
     
    6
    µg
    6
    %
    Calcium
     
    190
    mg
    19
    %
    Folate
     
    0.03
    µg
    0
    %
    Iron
     
    2
    mg
    11
    %
    Manganese
     
    0.02
    mg
    1
    %
    Magnesium
     
    0.3
    mg
    0
    %
    Zinc
     
    0.01
    mg
    0
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?Leave us a comment below or find us on Instagram, YouTube, Pinterest, TikTok, and Facebook.

    If you liked these high protein vegetarian meal ideas, you might also enjoy:

    • Vegan eggplant recipes
      25 Easy Vegan Eggplant Recipes
    • Vegan Italian recipes such as ricotta and focaccia
      65 Vegan Italian Recipes
    • Tasty vegetarian meal ideas
      30 Tasty Vegetarian Recipes
    • Vegan breakfast recipes including nutella, oats, cookies
      40 Vegan Breakfast Recipes

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico Pallotta and Louise Vestergaard, and we love cooking! Welcome to our blog.

    Here we share veggie-packed recipes for the whole family.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME!

    More about us →

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico Pallotta and Louise Vestergaard, and we love cooking! Welcome to our blog.

    Here we share veggie-packed recipes for the whole family.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME!

    More about us →

    Trending

    • lentil curry with basmati rice
      Lentil Curry
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      Creamy Pasta Salad
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    Seasonal

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