15 High Protein Vegetarian Meals

Home > Recipes > 15 Excessive Protein Vegetarian Meals

Whether or not you’re absolutely vegetarian, plant-based, or simply incorporating extra meatless meals into your routine, these excessive protein recipes will preserve you full and energized! I’ve rounded up my favourite high-protein vegetarian recipes with over 20 grams of protein per serving, together with hearty salads, soups, and energy bowls.

I’m not vegetarian, however I really like incorporating high-protein, meatless meals into my routine. When completed proper, they’re filled with protein, fiber, and tons of vitamins from recent veggies, legumes, and entire grains. 

Whether or not I’m meal prepping for the week or making dinner, these vegetarian recipes show that you simply don’t want meat to get loads of protein.

In case your objective is muscle achieve or weight reduction, pairing a high-protein eating regimen with a constant workout routine will assist you see one of the best outcomes.

To achieve my objectives, I usually comply with a high protein meal plan that divides my protein throughout three meals. For instance, if my objective is 130 grams of protein per day, I intention for no less than 30 grams of protein per meal. And I extremely recommend front-loading your day with a high protein breakfast.

Personally, I don’t rely energy, however I do intention for no less than 2,000 energy per day. Your wants might fluctuate; for personalised steering, seek the advice of a nutritionist or dietitian.

Excessive Protein Vegetarian Recipes

An inventory of high-protein vegetarian meals to maintain you energized, together with salads, soups, and bowls.

Download List

How Can I Eat Extra Protein as a Vegetarian?

There are numerous methods to get extra protein in as a vegetarian—listed below are among the finest sources.

• Eggs: My go-to protein supply after I want a fast and straightforward possibility. With six grams of protein per egg, it’s a easy and nutritious alternative. 
• Nuts: Nuts and nut butters are a scrumptious method to enhance your protein consumption whereas including wholesome fat to your eating regimen. Right here’s the protein breakdown: 1 cup of peanuts has 38 grams, 1 cup of almonds has 30 grams, 1 cup of pistachios has 25 grams, 1 cup of cashews has 24 grams, and 1 cup of walnuts has 15 grams. 
• Seeds: Like nuts, seeds are usually comparatively excessive in protein. Hemp seeds are a whole protein, and 1 cup is 53 grams of protein and 1/4 cup of pumpkin seeds is 11 grams of protein. Different seeds so as to add for further protein embody chia seeds with 4 grams per tablespoon, flax seeds with 1.9 grams per tablespoon, and sunflower seeds with 2 grams per tablespoon.
• Tofu: Tofu is flexible—it may be sliced, cubed, crumbled, and even blended into smoothies and sauces. It has a easy, creamy texture and is a good protein supply. 1 cup of tofu incorporates 20 grams of protein.
• Tempeh: Tempeh is a much less processed, higher-protein various to tofu, providing 31 grams of protein per cup. Whereas it has a stronger taste, it’s barely much less versatile than tofu.
• Beans: Beans are a tremendous supply of each protein and fiber. Right here’s a breakdown of the protein content material per 1 cup: chickpeas have 14 grams, kidney beans have 14 grams, black beans have about 15 grams, and pinto beans have 15 grams. 
• Lentils: Lentils are available in numerous varieties—inexperienced, crimson, brown, and black— and are all filled with protein and vitamins. 1 cup of lentils has about 18 grams of protein. 
• Protein powder: Whereas I don’t suggest relying solely on protein powder, it’s a brilliant handy method to enhance your protein consumption. Take a look at my full information on the best protein powders.

Excessive Protein Salads

1. No Lettuce Salad

Take pleasure in a refreshing No Lettuce Salad bursting with garbanzo beans, cherry tomatoes, cucumbers, and zesty seasonings. Topped with creamy cottage cheese, it’s a pleasant twist on conventional salads, excellent for a fast and wholesome meal.

Grams of Protein per Serving: 24 grams

Components

• 15 oz. garbanzo beans, drained and rinsed
• 10 oz. cherry tomatoes, halved
• ½ small crimson onion, minced
• 5-6 mini cucumbers, sliced into half moons
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• 2 teaspoons recent lemon juice
• ½ teaspoon sea salt
• ½ teaspoon freshly floor pepper
• ½ teaspoon every little thing bagel seasoning
• 2 cups 2% cottage cheese

2. Cashew Crunch Edamame Salad

This cashew crunch edamame salad is filled with veggies and loaded with 30 grams of protein per serving. 

Grams of Protein per Serving: 30 grams

Components

• 1.5 cups uncooked cashews
• 1 tablespoon chili crunch
• 2 teaspoons honey
• ½ teaspoon coarse salt
• ⅓ cup creamy all-natural cashew butter
• 2.5 tablespoons rice vinegar
• 1.5 tablespoons recent lime juice
• 2 tablespoons water
• 2 teaspoons soy sauce
• ¼ teaspoon fish sauce
• 1 teaspoon garlic chili sauce
• 1.5 teaspoon grated recent ginger
• 2 cups cooked white quinoa
• 2 cups shelled edamame
• 2 cups matchstick carrots
• 2 cups cucumbers, sliced into half-moons
• 2 cups sliced sugar snap peas
• ½ cup thinly sliced crimson onion
• ½ cup chopped recent cilantro
• ¼ cup chopped recent mint
• 3 inexperienced onions, chopped
• ½ teaspoon sea salt

3. Quinoa Crunch Salad with Peanut Dressing

Crunchy rainbow veggies, juicy recent mango, fluffy quinoa, chili lime cashews, and a few creamy peanut dressing.

Grams of Protein per Serving: 20.5 grams

Components

• 2–3 cups shelled edamame
• 2 cups quinoa
• 1 cucumber, diced
• 1–2 bell peppers, diced
• 2 ripe mangoes, diced
• 3 carrots, shredded
• half a head of purple cabbage, shredded
• sliced almonds, peanuts, cashews, and many others. 
• 1/2 cup peanut butter
• 1/3 cup soy sauce
• 1/3 cup vinegar (white distilled or rice vinegar)
• 1/4 cup sesame oil
• 1–2 tablespoons chili paste like sambal oelek
• 2 tablespoons honey
• 1 clove garlic
• 1 knob of recent ginger, peeled

4. Noodle Salad with Rainbow Veggies

This noodle salad with rainbow veggies has rice noodles coated in a candy and bitter sauce and topped with refreshing greens and crispy tempeh nuggets.

Grams of Protein per Serving: 25 grams

Components

• 6 ozfrozen shelled edamame 
• 3 to 4 bundles of skinny rice noodles 
• ¼ cup creamy peanut butter
• 1 fats garlic clove, grated or crushed with a press
• 1 tablespoon tamarind paste or tamarind focus 
• 1 giant lime, zested
• 1 ½ tablespoons tamari or soy sauce
• 1 tablespoon sambal oelek or chili-garlic sauce 
• 1 tablespoon coconut sugar
• ½ teaspoon floor coriander
• ⅛ teaspoon floor cinnamon
• 3 to 4 cups thinly sliced or shredded crimson cabbage 
• 4 medium carrots, grated or shredded
• 1 cup cilantro leaves and tender stems, chopped
• 1 8-oz.block of tempeh
• 2 tablespoons high-heat impartial oil
• Kosher salt
• ¼ cup + 2 tablespoons 
• 3 tablespoons tamari or soy sauce
• 2 tablespoons agave nectar (or maple syrup)
• 1 tablespoon toasted sesame oil plus a drizzle for the noodles
• 3 tablespoons roasted sesame seeds

5. Lemon Garlic Tempeh

Lemon Garlic Tempeh cooked in coconut oil and served with blanched kale.

Grams of Protein per Serving: 25 grams

Components

• 2 teaspoons coconut oil
• one 8 ozpackage tempeh, thinly sliced into strips
• 1 lemon, juiced
• 4 cloves of garlic, minced
• 1/4 teaspoon recent ginger, grated
• 1/4 teaspoon floor cumin
• 1/4 teaspoon dried Italian seasoning
• 4 drops of liquid stevia
• 2 cups blanched kale
• sprint of sea salt and recent floor pepper

Excessive Protein Soups

6. Coconut Curry Ramen

Coconut Curry Ramen with a creamy golden broth, pan-fried greens, cubes of golden brown tofu, and steamy scrumptious ramen noodles.

Grams of Protein per Serving: 19.2 grams

Components

• one 14-ounce bundle further agency tofu
• 1 teaspoon cornstarch
• drizzle of oil and soy sauce
• 2 tablespoons hoisin sauce
• 2 tablespoons oil
• 8 ozshiitake mushrooms (2-3 cups sliced)
• 2 bok choy, chopped (2–3 cups chopped)
• 3 cloves garlic, minced
• one 1-inch piece of peeled recent ginger, minced
• 1 teaspoon curry powder
• 6 cups vegetable broth
• 6–8 ozramen noodles
• one 14-ounce can coconut milk
• 1 teaspoon salt
• squeeze of lime juice
• 2 tablespoons sesame oil
• 2 tablespoons sambal oelek chili paste
• 1 stalk of a inexperienced onion, sliced
• 2 tablespoons sesame seeds

7. Lentil Potato Soup

This lentil potato soup is crammed with anti-inflammatory turmeric, fiber, protein-rich lentils, and potassium-packed potatoes, making a soup that’s each therapeutic and scrumptious.

Grams of Protein per Serving: 15 grams

Components

• 1 Tablespoon of medium-high warmth oil
• 1 Tablespoon of cumin seed entire
• 1 medium yellow onion diced
• 2 garlic cloves minced
• 1-inch of ginger chopped
• 2 cups of yukon or russet potatoes unpeeled and cubed
• 1 cup of crimson lentils
• 4 cups of vegetable broth
• 1 teaspoon of salt or extra to style
• ½ teaspoon of black pepper
• ½ teaspoon of turmeric
• 1 cup of canned coconut milk for added creaminess 
• Pinch cayenne pepper

8. Lentil and Candy Potato Soup

The lentil and candy potato soup is flavor-packed, filling, and loaded with good-for-you fiber and protein.

Grams of Protein per Serving: 20 grams

Components

• 2 tablespoons of olive oil
• 1 giant crimson onion, chopped
• 2 giant carrots, chopped
• 2 celery ribs chopped
• 1 giant crimson or inexperienced bell pepper 
• 5 garlic cloves, thinly sliced
• 2 teaspoon of paprika
• 1 tablespoon of cumin
• 2 teaspoons of coriander 
• 2 teaspoons of dry thyme 
• Salt and pepper, to style
• 1 can of diced tomatoes, of their juices
• 3 giant candy potatoes, cubed
• 1 cup of dry brown lentils
• 8 cups of water
• 3 cups of spinach or kale, chopped 
• 1 lemon
• ½ cup of parsley, chopped

Excessive Protein Bowls

9. Soba Noodle Bowl

This soba noodle bowl is a fast and straightforward dinner recipe, excellent for weeknights. It’s a filling vegetarian meal stuffed with wholesome veggies.

Grams of Protein per Serving: 20.9 grams

Components

• 10 ounces soba noodles (or zucchini noodles)
• 2 garlic cloves
• 1 medium onion (1 cup chopped)
• 1 crimson bell pepper (1 cup chopped)
• 1 giant head broccoli
• 3 tablespoons toasted sesame oil
• 2 teaspoons floor ginger
• 4 eggs
• ¼ cup coconut aminos or soy sauce
• ¼ cup nut butter 
• Sriracha sizzling sauce, to style
• Toasted sesame seeds, for the garnish

10. Crunchy Roll Bowls

A block of tofu, properly browned in teriyaki sauce, served on a mattress of sticky rice with edamame, cucumber, avocado and jalapeño below a thick drizzle of additional teriyaki and spicy mayo.

Grams of Protein per Serving: 23.5 grams

Components

• 1 block further agency tofu
• 1 cup rice, raw
• 2 cups frozen shelled edamame
• 1 cucumber, finely diced
• 1 avocado, reduce into chunks or slices
• 1 jalapeno, thinly sliced
• swish of impartial oil
• 1/2 cup teriyaki or savory-sweet Asian-inspired sauce
• 1/2 cup crunchy fried onions, crushed 
• spicy mayo

11. Candy Potato Quinoa Bowl

Candy potato quinoa bowl with roasted veggies is a wholesome, hearty, nutrient-dense, meat-free meal you may take pleasure in in below 45 minutes both heat or as a salad. 

Grams of Protein per Serving: 28 grams

Components

• 1 small crimson onion
• 2 tablespoons of rice vinegar
• 1 lemon
• 1 teaspoon garlic powder
• Pinch of salt and black pepper
• ⅓ cup of tahini
• ⅓ cup of water
• 1 teaspoon of brown sugar or agave 
• 1 cup of raw quinoa, rinsed
• 3 cups of candy potato, diced
• 2 cups of vegetable broth
• 1 giant bell pepper, sliced into wedges
• 1 can of chickpeas, drained and rinsed
• 1 giant carrot, sliced
• 3 tablespoons of oil, divided
• 1 tablespoon of garlic powder
• Salt and pepper to style
• 3 cups child kale or child spinach
• Parsley, garnish 
• Avocado, sliced

12. Butternut Squash Tofu Sheet Pan Meal

This simple vegetarian sheet pan meal combines tofu, chickpeas, butternut squash, and crimson onion on one sheet pan. The whole lot is roasted and served with a creamy tahini sauce.

Grams of Protein per Serving: 22 grams

Components

• 1 lb extra-firm tofu
• 2 Tablespoons liquid aminos, coconut aminos
• 1 Tablespoon maple syrup
• ½ teaspoon garlic powder
• 1 medium butternut squash
• 1 can chickpeas, drained and rinsed
• 1 medium/giant crimson onion, roughly chopped
• 2 Tablespoons olive or avocado oil
• ½ teaspoon sea salt
• ½ teaspoon floor pepper
• tahini sauce
• ¼ cup coarsely chopped cilantro leaves, for garnish

13. Falafel Bowls (Selfmade Cava Bowls) 

A plant-based Mediterranean meal you can put together forward of time for scrumptious meals all week lengthy. 

Grams of Protein per Serving: 20 grams

Components

• 4 cups chopped child spinach
• 2 cups cooked brown rice or cauliflower rice
• 1 cup chopped purple cabbage
• 1 batch baked falafel
• 2 cups Israeli salad
• 1/2 cup hummus
• 1/2 cup tzatziki
• 1/4 cup harissa
• 1/4 cup crumbled feta
• 1/4 cup pickled onions, non-compulsory
• zesty tahini dressing, to style
• pita bread or pita chips, for serving

14. Tempeh Taco Salad Meal Prep Bowls

The combo of protein-packed tempeh taco meat, black beans, and veggies makes for a scrumptious and satisfying plant-based meal.

Grams of Protein per Serving: 22 grams

Components

• one 8 ounce-package tempeh, any selection
• 1 Tablespoon olive oil, or avocado oil
• 1 ½ Tablespoon chili powder
• ½ teaspoon onion powder, garlic powder, paprika, oregano, crushed crimson pepper, salt and pepper
• ¼ cup canned tomato sauce
• 1 Tablespoon water
• 6 cups chopped romaine lettuce
• 1 cup cherry tomatoes, diced
• 1/4 cup crimson onion, chopped
• 2 Tablespoons recent cilantro, chopped
• ¼ teaspoon sea salt
• ¾ cup cooked black beans
• 1 lime, segmented into three items
• 1 avocado, sliced
• recent salsa, sizzling sauce and tortilla chips for serving

15. Tofu Stir Fry 

This tofu stir fry is a simplified method to take pleasure in all of your favourite Asian flavors within the consolation of your individual house. It’s crispy, chewy, savory, a little bit candy, and stuffed with taste.

Grams of Protein per Serving: 24 grams

Components

• 16 ozfirm or further agency tofu, drained
• 2 tablespoons cornstarch
• 1 teaspoon kosher salt
• 3 tablespoons avocado oil
• 7 inexperienced onions, thinly sliced lengthwise into 3-inch items
• ½ tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon white sesame seeds
• ½ teaspoon kosher salt
• ½ cup chopped recent cilantro
• ½ cup soy sauce
• ¼ cup rice vinegar
• 2 tablespoons water
• 2 teaspoons chili garlic sauce
• 2 tablespoons recent grated ginger
• 1 teaspoon fish sauce
• 4 cloves garlic, minced
• 1 tablespoon cornstarch
• 3 tablespoons gentle brown sugar
• 2.5 tablespoons coconut oil
• 8 ozwhite mushrooms, sliced
• 1 teaspoon kosher salt
• 2 crimson bell peppers, chopped
• 8 ozramen noodles
• ½ -1 cup starchy pasta water

FAQs

Pin This Excessive Protein Vegetarian Meals