Looking for ways to boost your protein intake without relying on meat? Whether you’re a committed vegetarian or just looking to add more plant-based meals to your week, these 10 protein-packed vegetarian recipes are designed to keep you energized, satisfied, and inspired.
Packed with beans, lentils, tofu, tempeh, quinoa, nuts, and seeds, each dish is a delicious showcase of how easy and flavorful plant-based protein can be. Forget the myth that vegetarians struggle to get enough protein—these recipes prove you can enjoy hearty, nourishing meals that are just as substantial as their meaty counterparts.
From savory breakfasts to filling dinners and even snack ideas, you’ll discover a variety of global flavors and textures to keep your menu exciting. Ready to power up your plate?
Let’s dive into a world of flavor, nutrition, and plant-powered goodness!
Why You’ll Love This Recipe Collection
- Balanced and Satisfying: Each recipe is designed to deliver a satisfying amount of protein, helping you feel fuller longer.
- Easy to Prepare: Straightforward instructions and accessible ingredients make these recipes perfect for busy weeknights.
- Versatile Flavors: From Mediterranean classics to Asian-inspired bowls, there’s something for every palate.
- Great for Meal Prep: Many of these dishes can be made in advance, making healthy eating more convenient.
- Family-Friendly: These recipes are crowd-pleasers, appealing to vegetarians and non-vegetarians alike.
Ingredients
Here’s a master ingredient list for these 10 high-protein vegetarian recipes. Specific quantities are provided within each recipe below.
| Ingredient | Protein per 100g (approx.) |
|---|---|
| Chickpeas (cooked) | 8.9g |
| Lentils (cooked) | 9g |
| Quinoa (cooked) | 4.4g |
| Black beans (cooked) | 8.9g |
| Tofu (firm) | 14g |
| Tempeh | 19g |
| Greek yogurt (plain, nonfat) | 10g |
| Eggs | 13g |
| Edamame (cooked) | 11g |
| Nuts & Seeds (almonds, pumpkin seeds, chia, hemp) | 17-31g |
| Cottage Cheese | 11g |
| Peas (cooked) | 5g |
Equipment
- Large skillet or sauté pan
- Baking sheet
- Oven
- Blender or food processor
- Cooking pot
- Mixing bowls
- Chef’s knife and cutting board
- Measuring cups and spoons
- Spatula and ladle
Instructions
Below, you’ll find step-by-step instructions for each recipe. Feel free to mix and match based on your preferences!
Chickpea & Spinach Power Bowl
- Heat 1 tablespoon olive oil in a skillet over medium heat. Add 1 chopped onion and sauté until translucent.
- Add 2 cloves minced garlic, 1 can drained chickpeas, and 3 cups fresh spinach. Cook until spinach wilts.
- Season with salt, pepper, 1 teaspoon cumin, and a squeeze of lemon.
- Serve warm over cooked quinoa or brown rice. Top with chopped parsley and a sprinkle of pumpkin seeds.
Lentil & Vegetable Shepherd’s Pie
- Preheat oven to 400°F (200°C). Boil 4 cups peeled potatoes until fork-tender, then mash with 1/4 cup milk and 2 tablespoons butter.
- Sauté 1 diced carrot, 1 chopped onion, and 2 celery stalks in olive oil. Add 2 cups cooked lentils and 1/2 cup vegetable broth; simmer 5 minutes.
- Transfer lentil mixture to a baking dish, spread mashed potatoes on top, and bake 20 minutes until golden.
Tofu Stir-Fry with Broccoli & Cashews
- Press and cube 1 block (14 oz) firm tofu. Toss with 1 tablespoon cornstarch.
- In a hot skillet, add 2 tablespoons oil and fry tofu until golden. Remove and set aside.
- Sauté 2 cups broccoli florets and 1 red bell pepper. Add tofu back to the pan, stir in 2 tablespoons soy sauce, 1 tablespoon maple syrup, and 1/4 cup roasted cashews.
- Cook for another 2 minutes and serve over steamed brown rice.
Black Bean & Quinoa Chili
- In a large pot, heat 1 tablespoon olive oil. Add 1 diced onion, 2 garlic cloves, 1 diced bell pepper, and 2 teaspoons chili powder; sauté 5 minutes.
- Add 1 can black beans, 1 can diced tomatoes, 1 cup cooked quinoa, and 1 cup corn. Simmer 20 minutes.
- Season with salt, pepper, and a squeeze of lime. Serve topped with Greek yogurt and chopped cilantro.
Edamame & Pea Protein Salad
- Steam 1 cup shelled edamame and 1 cup green peas until bright green. Allow to cool.
- In a bowl, combine edamame, peas, 1/4 cup feta cheese, 2 tablespoons pumpkin seeds, 2 tablespoons chopped mint, and 2 tablespoons olive oil.
- Toss well and season with salt, pepper, and a splash of lemon juice. Serve chilled.
Tempeh Tacos with Avocado Slaw
- Slice 8 oz tempeh into strips. Sauté in 1 tablespoon olive oil with 1 teaspoon smoked paprika, 1 teaspoon cumin, and salt until browned.
- Mix 2 cups shredded cabbage, 1 diced avocado, 1/4 cup chopped cilantro, juice of 1 lime, and salt for the slaw.
- Warm corn tortillas, fill with tempeh and slaw, and top with salsa or hot sauce as desired.
Creamy Cottage Cheese & Herb Omelette
- Whisk 3 eggs with salt and pepper. Pour into a hot nonstick skillet.
- When eggs begin to set, sprinkle 1/2 cup cottage cheese and mixed fresh herbs (chives, parsley) over half the omelette.
- Fold and cook for another minute, then serve warm.
Greek Yogurt & Chia Parfait
- In a glass, layer 1/2 cup Greek yogurt, 1 tablespoon chia seeds, 1/4 cup granola, and fresh berries.
- Repeat layers if desired. Drizzle with honey and add a sprinkle of hemp seeds for extra protein.
Spicy Lentil Soup
- In a soup pot, sauté 1 chopped onion, 2 garlic cloves, and 1 diced carrot in 1 tablespoon olive oil until soft.
- Add 1 cup red lentils, 4 cups vegetable broth, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, and salt.
- Simmer 25 minutes until lentils are tender. Puree partially for a creamy texture. Serve with lemon wedges.
Quinoa & Almond Protein Bars
- Preheat oven to 350°F (175°C). In a bowl, mix 1 cup cooked quinoa, 1 cup rolled oats, 1/2 cup almond butter, 1/4 cup honey, 1/4 cup chopped almonds, and 2 tablespoons chia seeds.
- Press mixture into a lined baking tin. Bake 20-25 minutes until set.
- Cool completely, then cut into bars. Store in an airtight container.
Tips & Variations
- Mix up the veggies: Swap in your favorite seasonal vegetables for variety and added nutrition.
- Make it vegan: Substitute Greek yogurt and cottage cheese with plant-based alternatives. Try coconut yogurt or vegan cheese spreads.
- Spice it up: Add your preferred spices and herbs for a global flavor twist.
- Batch cook: Double recipes like chili and soup for easy meal prep throughout the week.
- Boost the protein: Top salads and bowls with roasted chickpeas, hemp seeds, or a sprinkle of nutritional yeast.
“Protein isn’t just for athletes! Plant-based sources can be just as powerful for building muscle, aiding recovery, and keeping you full and focused.”
Nutrition Facts
- Preheat oven to 400°F (200°C). Boil 4 cups peeled potatoes until fork-tender, then mash with 1/4 cup milk and 2 tablespoons butter.
- Sauté 1 diced carrot, 1 chopped onion, and 2 celery stalks in olive oil. Add 2 cups cooked lentils and 1/2 cup vegetable broth; simmer 5 minutes.
- Transfer lentil mixture to a baking dish, spread mashed potatoes on top, and bake 20 minutes until golden.
Tofu Stir-Fry with Broccoli & Cashews
- Press and cube 1 block (14 oz) firm tofu. Toss with 1 tablespoon cornstarch.
- In a hot skillet, add 2 tablespoons oil and fry tofu until golden. Remove and set aside.
- Sauté 2 cups broccoli florets and 1 red bell pepper. Add tofu back to the pan, stir in 2 tablespoons soy sauce, 1 tablespoon maple syrup, and 1/4 cup roasted cashews.
- Cook for another 2 minutes and serve over steamed brown rice.
Black Bean & Quinoa Chili
- In a large pot, heat 1 tablespoon olive oil. Add 1 diced onion, 2 garlic cloves, 1 diced bell pepper, and 2 teaspoons chili powder; sauté 5 minutes.
- Add 1 can black beans, 1 can diced tomatoes, 1 cup cooked quinoa, and 1 cup corn. Simmer 20 minutes.
- Season with salt, pepper, and a squeeze of lime. Serve topped with Greek yogurt and chopped cilantro.
Edamame & Pea Protein Salad
- Steam 1 cup shelled edamame and 1 cup green peas until bright green. Allow to cool.
- In a bowl, combine edamame, peas, 1/4 cup feta cheese, 2 tablespoons pumpkin seeds, 2 tablespoons chopped mint, and 2 tablespoons olive oil.
- Toss well and season with salt, pepper, and a splash of lemon juice. Serve chilled.
Tempeh Tacos with Avocado Slaw
- Slice 8 oz tempeh into strips. Sauté in 1 tablespoon olive oil with 1 teaspoon smoked paprika, 1 teaspoon cumin, and salt until browned.
- Mix 2 cups shredded cabbage, 1 diced avocado, 1/4 cup chopped cilantro, juice of 1 lime, and salt for the slaw.
- Warm corn tortillas, fill with tempeh and slaw, and top with salsa or hot sauce as desired.
Creamy Cottage Cheese & Herb Omelette
- Whisk 3 eggs with salt and pepper. Pour into a hot nonstick skillet.
- When eggs begin to set, sprinkle 1/2 cup cottage cheese and mixed fresh herbs (chives, parsley) over half the omelette.
- Fold and cook for another minute, then serve warm.
Greek Yogurt & Chia Parfait
- In a glass, layer 1/2 cup Greek yogurt, 1 tablespoon chia seeds, 1/4 cup granola, and fresh berries.
- Repeat layers if desired. Drizzle with honey and add a sprinkle of hemp seeds for extra protein.
Spicy Lentil Soup
- In a soup pot, sauté 1 chopped onion, 2 garlic cloves, and 1 diced carrot in 1 tablespoon olive oil until soft.
- Add 1 cup red lentils, 4 cups vegetable broth, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, and salt.
- Simmer 25 minutes until lentils are tender. Puree partially for a creamy texture. Serve with lemon wedges.
Quinoa & Almond Protein Bars
- Preheat oven to 350°F (175°C). In a bowl, mix 1 cup cooked quinoa, 1 cup rolled oats, 1/2 cup almond butter, 1/4 cup honey, 1/4 cup chopped almonds, and 2 tablespoons chia seeds.
- Press mixture into a lined baking tin. Bake 20-25 minutes until set.
- Cool completely, then cut into bars. Store in an airtight container.
Tips & Variations
- Mix up the veggies: Swap in your favorite seasonal vegetables for variety and added nutrition.
- Make it vegan: Substitute Greek yogurt and cottage cheese with plant-based alternatives. Try coconut yogurt or vegan cheese spreads.
- Spice it up: Add your preferred spices and herbs for a global flavor twist.
- Batch cook: Double recipes like chili and soup for easy meal prep throughout the week.
- Boost the protein: Top salads and bowls with roasted chickpeas, hemp seeds, or a sprinkle of nutritional yeast.
“Protein isn’t just for athletes! Plant-based sources can be just as powerful for building muscle, aiding recovery, and keeping you full and focused.”
Nutrition Facts
- In a large pot, heat 1 tablespoon olive oil. Add 1 diced onion, 2 garlic cloves, 1 diced bell pepper, and 2 teaspoons chili powder; sauté 5 minutes.
- Add 1 can black beans, 1 can diced tomatoes, 1 cup cooked quinoa, and 1 cup corn. Simmer 20 minutes.
- Season with salt, pepper, and a squeeze of lime. Serve topped with Greek yogurt and chopped cilantro.
Edamame & Pea Protein Salad
- Steam 1 cup shelled edamame and 1 cup green peas until bright green. Allow to cool.
- In a bowl, combine edamame, peas, 1/4 cup feta cheese, 2 tablespoons pumpkin seeds, 2 tablespoons chopped mint, and 2 tablespoons olive oil.
- Toss well and season with salt, pepper, and a splash of lemon juice. Serve chilled.
Tempeh Tacos with Avocado Slaw
- Slice 8 oz tempeh into strips. Sauté in 1 tablespoon olive oil with 1 teaspoon smoked paprika, 1 teaspoon cumin, and salt until browned.
- Mix 2 cups shredded cabbage, 1 diced avocado, 1/4 cup chopped cilantro, juice of 1 lime, and salt for the slaw.
- Warm corn tortillas, fill with tempeh and slaw, and top with salsa or hot sauce as desired.
Creamy Cottage Cheese & Herb Omelette
- Whisk 3 eggs with salt and pepper. Pour into a hot nonstick skillet.
- When eggs begin to set, sprinkle 1/2 cup cottage cheese and mixed fresh herbs (chives, parsley) over half the omelette.
- Fold and cook for another minute, then serve warm.
Greek Yogurt & Chia Parfait
- In a glass, layer 1/2 cup Greek yogurt, 1 tablespoon chia seeds, 1/4 cup granola, and fresh berries.
- Repeat layers if desired. Drizzle with honey and add a sprinkle of hemp seeds for extra protein.
Spicy Lentil Soup
- In a soup pot, sauté 1 chopped onion, 2 garlic cloves, and 1 diced carrot in 1 tablespoon olive oil until soft.
- Add 1 cup red lentils, 4 cups vegetable broth, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, and salt.
- Simmer 25 minutes until lentils are tender. Puree partially for a creamy texture. Serve with lemon wedges.
Quinoa & Almond Protein Bars
- Preheat oven to 350°F (175°C). In a bowl, mix 1 cup cooked quinoa, 1 cup rolled oats, 1/2 cup almond butter, 1/4 cup honey, 1/4 cup chopped almonds, and 2 tablespoons chia seeds.
- Press mixture into a lined baking tin. Bake 20-25 minutes until set.
- Cool completely, then cut into bars. Store in an airtight container.
Tips & Variations
- Mix up the veggies: Swap in your favorite seasonal vegetables for variety and added nutrition.
- Make it vegan: Substitute Greek yogurt and cottage cheese with plant-based alternatives. Try coconut yogurt or vegan cheese spreads.
- Spice it up: Add your preferred spices and herbs for a global flavor twist.
- Batch cook: Double recipes like chili and soup for easy meal prep throughout the week.
- Boost the protein: Top salads and bowls with roasted chickpeas, hemp seeds, or a sprinkle of nutritional yeast.
“Protein isn’t just for athletes! Plant-based sources can be just as powerful for building muscle, aiding recovery, and keeping you full and focused.”
Nutrition Facts
- Slice 8 oz tempeh into strips. Sauté in 1 tablespoon olive oil with 1 teaspoon smoked paprika, 1 teaspoon cumin, and salt until browned.
- Mix 2 cups shredded cabbage, 1 diced avocado, 1/4 cup chopped cilantro, juice of 1 lime, and salt for the slaw.
- Warm corn tortillas, fill with tempeh and slaw, and top with salsa or hot sauce as desired.
Creamy Cottage Cheese & Herb Omelette
- Whisk 3 eggs with salt and pepper. Pour into a hot nonstick skillet.
- When eggs begin to set, sprinkle 1/2 cup cottage cheese and mixed fresh herbs (chives, parsley) over half the omelette.
- Fold and cook for another minute, then serve warm.
Greek Yogurt & Chia Parfait
- In a glass, layer 1/2 cup Greek yogurt, 1 tablespoon chia seeds, 1/4 cup granola, and fresh berries.
- Repeat layers if desired. Drizzle with honey and add a sprinkle of hemp seeds for extra protein.
Spicy Lentil Soup
- In a soup pot, sauté 1 chopped onion, 2 garlic cloves, and 1 diced carrot in 1 tablespoon olive oil until soft.
- Add 1 cup red lentils, 4 cups vegetable broth, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, and salt.
- Simmer 25 minutes until lentils are tender. Puree partially for a creamy texture. Serve with lemon wedges.
Quinoa & Almond Protein Bars
- Preheat oven to 350°F (175°C). In a bowl, mix 1 cup cooked quinoa, 1 cup rolled oats, 1/2 cup almond butter, 1/4 cup honey, 1/4 cup chopped almonds, and 2 tablespoons chia seeds.
- Press mixture into a lined baking tin. Bake 20-25 minutes until set.
- Cool completely, then cut into bars. Store in an airtight container.
Tips & Variations
- Mix up the veggies: Swap in your favorite seasonal vegetables for variety and added nutrition.
- Make it vegan: Substitute Greek yogurt and cottage cheese with plant-based alternatives. Try coconut yogurt or vegan cheese spreads.
- Spice it up: Add your preferred spices and herbs for a global flavor twist.
- Batch cook: Double recipes like chili and soup for easy meal prep throughout the week.
- Boost the protein: Top salads and bowls with roasted chickpeas, hemp seeds, or a sprinkle of nutritional yeast.
“Protein isn’t just for athletes! Plant-based sources can be just as powerful for building muscle, aiding recovery, and keeping you full and focused.”
Nutrition Facts
- In a glass, layer 1/2 cup Greek yogurt, 1 tablespoon chia seeds, 1/4 cup granola, and fresh berries.
- Repeat layers if desired. Drizzle with honey and add a sprinkle of hemp seeds for extra protein.
Spicy Lentil Soup
- In a soup pot, sauté 1 chopped onion, 2 garlic cloves, and 1 diced carrot in 1 tablespoon olive oil until soft.
- Add 1 cup red lentils, 4 cups vegetable broth, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, and salt.
- Simmer 25 minutes until lentils are tender. Puree partially for a creamy texture. Serve with lemon wedges.
Quinoa & Almond Protein Bars
- Preheat oven to 350°F (175°C). In a bowl, mix 1 cup cooked quinoa, 1 cup rolled oats, 1/2 cup almond butter, 1/4 cup honey, 1/4 cup chopped almonds, and 2 tablespoons chia seeds.
- Press mixture into a lined baking tin. Bake 20-25 minutes until set.
- Cool completely, then cut into bars. Store in an airtight container.
Tips & Variations
- Mix up the veggies: Swap in your favorite seasonal vegetables for variety and added nutrition.
- Make it vegan: Substitute Greek yogurt and cottage cheese with plant-based alternatives. Try coconut yogurt or vegan cheese spreads.
- Spice it up: Add your preferred spices and herbs for a global flavor twist.
- Batch cook: Double recipes like chili and soup for easy meal prep throughout the week.
- Boost the protein: Top salads and bowls with roasted chickpeas, hemp seeds, or a sprinkle of nutritional yeast.
“Protein isn’t just for athletes! Plant-based sources can be just as powerful for building muscle, aiding recovery, and keeping you full and focused.”
Nutrition Facts
- Preheat oven to 350°F (175°C). In a bowl, mix 1 cup cooked quinoa, 1 cup rolled oats, 1/2 cup almond butter, 1/4 cup honey, 1/4 cup chopped almonds, and 2 tablespoons chia seeds.
- Press mixture into a lined baking tin. Bake 20-25 minutes until set.
- Cool completely, then cut into bars. Store in an airtight container.
Tips & Variations
- Mix up the veggies: Swap in your favorite seasonal vegetables for variety and added nutrition.
- Make it vegan: Substitute Greek yogurt and cottage cheese with plant-based alternatives. Try coconut yogurt or vegan cheese spreads.
- Spice it up: Add your preferred spices and herbs for a global flavor twist.
- Batch cook: Double recipes like chili and soup for easy meal prep throughout the week.
- Boost the protein: Top salads and bowls with roasted chickpeas, hemp seeds, or a sprinkle of nutritional yeast.
“Protein isn’t just for athletes! Plant-based sources can be just as powerful for building muscle, aiding recovery, and keeping you full and focused.”
Nutrition Facts
Each recipe is designed to provide between 15-25g of protein per serving, depending on the dish and portion size. Here’s an overview of approximate nutrition per serving for a few recipes:
| Recipe | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Chickpea & Spinach Power Bowl | 420 | 19 | 58 | 12 |
| Lentil Shepherd’s Pie | 380 | 18 | 55 | 9 |
| Tofu Stir-Fry | 350 | 20 | 22 | 17 |
| Tempeh Tacos | 330 | 21 | 29 | 13 |
| Quinoa & Almond Protein Bars | 190 | 8 | 27 | 7 |
Values will vary based on exact measurements and ingredients used. For more nutrition-packed meal inspiration, check out Vegan Recipes for Athletes: Power Your Performance.
Serving Suggestions
- Pair the Chickpea & Spinach Power Bowl with a side of roasted sweet potatoes or a dollop of Lipton Vegetable Soup Mix Recipes for Easy Family Meals for extra comfort.
- Serve the Tofu Stir-Fry with brown rice, buckwheat noodles, or steamed quinoa for added protein and fiber.
- Enjoy Tempeh Tacos with a side of quick pickled onions or a fresh corn salad.
- The Quinoa & Almond Protein Bars make a perfect pre-workout snack or grab-and-go breakfast.
- Try the Greek Yogurt & Chia Parfait as a nourishing dessert or afternoon snack.
- For more creative dinners, explore Smoked Vegetarian Recipes for Flavorful Meatless Meals.
Conclusion
Embracing a vegetarian lifestyle doesn’t mean sacrificing protein or flavor. These 10 protein-packed vegetarian recipes prove that wholesome, satisfying meals can be crafted with nothing but plants, grains, legumes, and a dash of creativity.
Whether you’re fueling up for a workout, prepping meals for the week, or simply craving a hearty dinner, these recipes have you covered.
Remember, variety is key—don’t hesitate to experiment with different ingredients, flavors, and cuisines to keep things exciting in your kitchen. For even more delicious ideas, check out Recipes Dehydrated Vegetables: Easy Meals and Snacks or explore global inspiration with Turkish Veg Recipes: Easy & Flavorful Dishes to Try.
Happy cooking, and enjoy every protein-powered bite!
