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.
High Protein Vegetarian Recipes
A list of high-protein vegetarian meals to keep you energized, including salads, soups, and bowls.
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.
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.
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.
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.
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.
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.
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.
Tofu, tempeh, lentils, beans, chickpeas, Greek yogurt, hemp seeds, and legumes are all rich sources of protein. Grains, dairy, and various seeds and nuts also provide protein but often need to be combined with other sources to reach a substantial amount.
How Much Protein Do I Need Every Day?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (Harvard Health Publishing). To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator.
Love the collection of recipes––so much fiber, color, and texture!
Glad you enjoyed this post, Kelly! Thanks for following along! -Lindsey
Every single one of these look amazing!!! I cannot wait to work my way through all of them. Thanks for all the recipes, especially for Lent!
So glad this is helpful, Hannah! Thanks for following along! -Lindsey