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15 High Protein Vegetarian Meals

Whether you’re fully vegetarian, plant-based, or just incorporating more meatless meals into your routine, these high protein recipes will keep you full and energized! I’ve rounded up my favorite high-protein vegetarian recipes with over 20 grams of protein per serving, including hearty salads, soups, and power bowls.

I’m not vegetarian, but I love incorporating high-protein, meatless meals into my routine. When done right, they’re packed with protein, fiber, and tons of nutrients from fresh veggies, legumes, and whole grains. 

Whether I’m meal prepping for the week or making dinner, these vegetarian recipes prove that you don’t need meat to get plenty of protein.

If your goal is muscle gain or weight loss, pairing a high-protein diet with a consistent workout routine will help you see the best results.

To reach my goals, I typically follow a high protein meal plan that divides my protein across three meals. For example, if my goal is 130 grams of protein per day, I aim for at least 30 grams of protein per meal. And I highly suggest front-loading your day with a high protein breakfast.

Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Your needs may vary; for personalized guidance, consult a nutritionist or dietitian.

How Can I Eat More Protein as a Vegetarian?

There are many ways to get more protein in as a vegetarian—here are some of the best sources.

• Eggs: My go-to protein source when I need a quick and easy option. With six grams of protein per egg, it’s a simple and nutritious choice. 
• Nuts: Nuts and nut butters are a delicious way to boost your protein intake while adding healthy fats to your diet. 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 tend to be relatively high in protein. Hemp seeds are a complete protein, and 1 cup is 53 grams of protein and 1/4 cup of pumpkin seeds is 11 grams of protein. Other seeds to add for extra protein include 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 versatile—it can be sliced, cubed, crumbled, or even blended into smoothies and sauces. It has a smooth, creamy texture and is a great protein source. 1 cup of tofu contains 20 grams of protein.
• Tempeh: Tempeh is a less processed, higher-protein alternative to tofu, offering 31 grams of protein per cup. While it has a stronger flavor, it is slightly less versatile than tofu.
• Beans: Beans are an amazing source of both protein and fiber. Here’s a breakdown of the protein content 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 come in various types—green, red, brown, and black— and are all packed with protein and nutrients. 1 cup of lentils has about 18 grams of protein. 
• Protein powder: While I don’t recommend relying solely on protein powder, it’s a super convenient way to increase your protein intake. Check out my full guide on the best protein powders.

High Protein Salads

1. No Lettuce Salad

Enjoy a refreshing No Lettuce Salad bursting with garbanzo beans, cherry tomatoes, cucumbers, and zesty seasonings. Topped with creamy cottage cheese, it’s a delightful twist on traditional salads, perfect for a quick and healthy meal.

Grams of Protein per Serving: 24 grams

Ingredients

• Garbanzo beans
• Cherry tomatoes
• Red onion
• Cucumbers
• Balsamic vinegar
• Olive oil
• Fresh lemon juice
• Salt, pepper, everything bagel seasoning
• Cottage cheese

2. Cashew Crunch Edamame Salad

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

Grams of Protein per Serving: 30 grams

Ingredients

• Cashews
• Chili crunch
• Honey
• Salt
• Cashew butter
• Rice vinegar
• Lime juice
• Soy sauce
• Fish sauce
• Garlic chili sauce
• Fresh ginger
• Quinoa
• Edamame
• Carrots
• Cucumbers
• Sugar snap peas
• Red onion
• Cilantro
• Mint
• Green onions

3. Quinoa Crunch Salad with Peanut Dressing

Crunchy rainbow veggies, juicy fresh mango, fluffy quinoa, chili lime cashews, and some creamy peanut dressing.

Grams of Protein per Serving: 20.5 grams

Ingredients

• Edamame
• Quinoa
• Cucumber
• Bell pepper
• Mango
• Carrot
• Purple cabbage
• Almonds, peanuts, cashews
• Peanut butter
• Soy sauce
• Vinegar
• Sesame oil
• Chili paste
• Honey
• Garlic
• Ginger

4. Noodle Salad with Rainbow Veggies

This noodle salad with rainbow veggies has rice noodles coated in a sweet and sour sauce and topped with refreshing vegetables and crispy tempeh nuggets.

Grams of Protein per Serving: 25 grams

Ingredients

• Edamame 
• Rice noodles 
• Peanut butter
• Garlic
• Tamarind paste or tamarind concentrate 
• Lime, lime juice
• Tamari or soy sauce
• Chili-garlic sauce 
• Coconut sugar
• Coriander
• Cinnamon
• Shredded red cabbage 
• Carrots
• Cilantro
• Tempeh
• Olive oil
• Kosher salt
• Agave nectar (or maple syrup)
• Sesame oil
• 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

Ingredients

• Coconut oil
• Tempeh
• Lemon
• Garlic
• Ginger
• Cumin
• Italian seasoning
• Stevia
• Kale
• Salt and pepper

High Protein Soups

6. Coconut Curry Ramen

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

Grams of Protein per Serving: 19.2 grams

Ingredients

• Extra firm tofu
• Cornstarch
• Soy sauce
• Hoisin sauce
• Shiitake mushrooms
• Bok choy
• Garlic
• Ginger
• Curry powder
• Vegetable broth
• Ramen noodles
• Coconut milk
• Salt
• Lime juice
• Sesame oil
• Chili paste
• Green onion
• Sesame seeds

7. Lentil Potato Soup

This lentil potato soup is filled with anti-inflammatory turmeric, fiber, protein-rich lentils, and potassium-packed potatoes, creating a soup that’s both healing and delicious.

Grams of Protein per Serving: 15 grams

Ingredients

• Cumin
• Yellow onion
• Garlic
• Ginger
• Yukon or russet potatoes
• Red lentils
• Vegetable broth
• Salt, pepper
• Turmeric
• Coconut milk
• Cayenne

8. Lentil and Sweet Potato Soup

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

Grams of Protein per Serving: 20 grams

Ingredients

• Olive oil
• Red onion
• Carrots
• Celery
• Red or green bell pepper
• Garlic
• Paprika
• Cumin
• Coriander
• Thyme 
• Salt and pepper
• Diced tomatoes
• Sweet potatoes
• Brown lentils
• Water
• Spinach or kale
• Lemon
• Parsley

High Protein Bowls

9. Soba Noodle Bowl

This soba noodle bowl is a quick and easy dinner recipe, perfect for weeknights. It’s a filling vegetarian meal full of healthy veggies.

Grams of Protein per Serving: 20.9 grams

Ingredients

• Soba noodles (or zucchini noodles)
• Garlic
• Onion
• Bell pepper
• Broccoli
• Sesame oil
• Ginger
• Eggs
• Coconut aminos or soy sauce
• Nut butter 
• Sriracha
• Sesame seeds

10. Crunchy Roll Bowls

A block of tofu, nicely browned in teriyaki sauce, served on a bed of sticky rice with edamame, cucumber, avocado and jalapeño under a thick drizzle of extra teriyaki and spicy mayo.

Grams of Protein per Serving: 23.5 grams

Ingredients

• Extra firm tofu
• Rice
• Edamame
• Cucumber
• Avocado
• Jalapeno
• Oil
• Teriyaki or savory-sweet Asian-inspired sauce
• Crunchy fried onions
• Spicy mayo

11. Sweet Potato Quinoa Bowl

Sweet potato quinoa bowl with roasted veggies is a healthy, hearty, nutrient-dense, meat-free meal you can enjoy in under 45 minutes either warm or as a salad. 

Grams of Protein per Serving: 28 grams

Ingredients

• Red onion
• Rice vinegar
• Lemon
• Garlic powder
• Salt and black pepper
• Tahini
• Brown sugar or agave 
• Quinoa
• Sweet potato
• Vegetable broth
• Bell pepper
• Chickpeas
• Carrot
• Oil
• Kale or spinach
• Parsley
• Avocado

12. Butternut Squash Tofu Sheet Pan Meal

This easy vegetarian sheet pan meal combines tofu, chickpeas, butternut squash, and red onion on one sheet pan. Everything is roasted and served with a creamy tahini sauce.

Grams of Protein per Serving: 22 grams

Ingredients

• Extra-firm tofu
• Coconut aminos
• Maple syrup
• Garlic powder
• Butternut squash
• Chickpeas
• Red onion
• Oil
• Salt, pepper
• Tahini sauce
• Cilantro

13. Falafel Bowls (Homemade Cava Bowls) 

A plant-based Mediterranean meal that you can prepare ahead of time for delicious meals all week long. 

Grams of Protein per Serving: 20 grams

Ingredients

• Baby spinach
• Brown rice or cauliflower rice
• Purple cabbage
• Falafel
• Israeli salad
• Hummus
• Tzatziki
• Harissa
• Feta
• Pickled onions
• Tahini
• Pita bread or pita chips

14. Tempeh Taco Salad Meal Prep Bowls

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

Grams of Protein per Serving: 22 grams

Ingredients

• Tempeh
• Olive oil
• Chili powder, onion powder, garlic powder, paprika, oregano, crushed red pepper, salt and pepper
• Tomato sauce
• Romaine lettuce
• Cherry tomatoes
• Red onion
• Cilantro
• Black beans
• Lime
• Avocado
• Fresh salsa, hot sauce and tortilla chips for serving

15. Tofu Stir Fry 

This tofu stir fry is a simplified way to enjoy all your favorite Asian flavors in the comfort of your own home. It’s crispy, chewy, savory, a little sweet, and full of flavor.

Grams of Protein per Serving: 24 grams

Ingredients

• Firm or extra firm tofu
• Cornstarch
• Salt
• Avocado oil
• Green onions
• Sesame oil
• Rice vinegar
• Sesame seeds
• Cilantro
• Soy sauce
• Chili garlic sauce
• Ginger
• Fish sauce
• Garlic
• Brown sugar
• Coconut oil
• White mushrooms
• Red bell peppers
• Ramen noodles

FAQs

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