We vegetarians often run into the trap of turning into a “carbatarian” – someone who mostly eats foods high in (refined) carbohydrates. This often happens when we replace meat with the “wrong” stuff.
Simply put: too much white bread, pasta, rice and heavily processed foods like breakfast cereals, frozen pizzas and other snacks.
But fret no more!
Whether you’re on a weight-loss journey or building muscle programme, these well-tested recipes will help you achieve your goal. Breakfast, lunch, dinner, we’ve covered it all!
Before we dive into the recipes let’s quickly answer how much protein we actually need and what vegetarian foods provide a proper amount of protein.
How much protein do we need?
The RDA, recommended daily allowance, is at a minimum of 0.36g of protein per pound of body weight (0.8g per kg bodyweight).
By percentage that would be roughly 10% of your daily caloric income. Note that is the minimum requirement for a non-active sedentary person to avoid a protein deficiency and get sick as a result. That means a full-on couch potato would just get by on that daily intake.
But how much protein does an active person need?
Of course this depends on your goals. But in general you can safely say if you want to build muscle you need more protein than that basic daily recommended allowance.
A higher protein intake is also likely to be beneficial for weight loss.
So, if you’re an active person, who does sports regularly, a healthy recommendation would be between 0.75g-1g of protein per lb of bodyweight per day (about 1.6-2.2 grams of protein per kg bodyweight).
By percentage that would be roughly 20-30% of your daily caloric income.
This is based on studies that have investigated the rates of something called muscle protein synthesis (essentially, new muscle being created) and how it differs depending on protein intake.
How much protein per vegetarian meal is realistic?
For most people, reasonably sized healthy meals have around 600kcal, give or take 200kcal.
If we want to hit protein requirements and aim to eat a wide variety of foods (not just cheese and processed meat replacements), here are the protein amounts we believe a vegetarian meal should at least have to be considered “high protein”:
Meal size
Protein
~300kcal
12.5g+
~400kcal
16.5g+
~500kcal
21g+
~600kcal
25g+
NOTE: high-protein vegetarian meals can easily go up to 35g+ protein per 600kcal, if using cheese, eggs and processed meat replacements.
We purposefully took lower numbers per meal as a benchmark, because it allows for a wider variety of foods while still hitting protein goals even for sporty people.
And let’s be honest, to make protein account for 20%+ of your daily caloric intake, you have to make compromises as a vegetarian.
This means either a heavy focus on eggs, cheese, soy, seitan and other meat replacements or including protein shakes in your diet.
Make sure to check out our free meal plans, where all the calculations are done for you:
As you can see there are many protein rich vegetarian foods around. But notice that some foods also come with a high amount of calories, like seeds and nuts.
But this list should help as a rough guideline. So, if you’re prepping a meal without a recipe make sure to use one or more of these ingredients for a protein boost.
How can I add protein to my vegetarian meal?
To an already-finished meal think of sprinkling nuts, cheese or nutritional yeast over the top. To replace meat within the meal try tofu, seitan, lentils or different types of cheese.
You can also add chia seeds to virtually any pancake batter – you’ll get a nice omega-3 boost, too!
Of course, the recipes below can use all types of the food in this list.
Recipe by:HurryTheFoodUp Bonus: works as a breakfast or snack
Boasting 22 grams of protein per serving due to the smoked tofu, cheddar cheese and eggs. Ever had a French Tarte Flambee? That’s what these egg muffins taste like!
Bonus: Swap Greek yogurt for “skyr”, if you have it available in your location for an extra protein boost.
This yogurt dish is relatively low in calories at roughly 303 kcal per serving. That’s enough to make a filling breakfast and still leave you plenty of calories left for the rest of your meals, if you are on a weight loss diet.
Bonus: works well for breakfast, lunch or dinner ????
Hearty and filling Farmer’s Breakfast. Full of protein and energy to keep you going. Perfect any time of the day. Ready in 30 mins. Embrace your rustic side.
Bonus: very quick and easy, can be stored for a while in the fridge, sooo yummy ????
This deliciously smooth cashew milkshake can be made any way you like – just follow the simple instructions and you’ll be drinking a mega shake in five minutes!
Spinach, chickpeas, eggs and feta make this dish a premium protein source for vegetarians. On top it’s easy, delicious and super healthy- a breakfast your body will thank you for!
This tempeh sandwich is THE new vegan sandwich. Mega tasty and super nutritional, it sets the new bar for all sandwich lovers out there. Whole grain sandwich bread is a great option to increase protein a little more.
After a cool and refreshing summer drink that is healthy too? Try our pineapple and spinach smoothie with fresh mint! Greek yogurt, flax seeds and cashews give this smoothie a serious protein boost!
Not sure whether lentils really work in a pancake batter? We’ve tried and tested this recipe and can say these pancakes are not only delicious, but this is also a clever way to increase the amount of protein per serving.
Red lentils belong to the legumes with the highest amount of protein. They’re also super quick to cook making them one of the “most efficient” plant based protein sources out there. Luckily, this soup is a staple in the Turkish cuisine, not because of its high protein content, but because of its good taste.
Bonus: suitable for a quick lunch, nice party snack
If you are looking for a satisfying high protein alternative to hummus and give this recipe a bash. This dip is also very versatile. Out of black beans? Use white or kidney beans instead!
Bonus: works as a side, but excellent as a main dish for a quick lunch
With feta, spinach, and chickpeas, this salad features a few of the best high protein ingredients the vegetarian diet has to offer. But not only that, the dressing is the secret star of this recipe. I was hooked for months!
With some mozzarella, spinach and whole grain tortillas you’ll get in a proper amount of protein. Granted, not the healthiest of all dishes in this list, but delicious nonetheless.
This ramen soup comes with a proper amount of vegetarian protein (egg, tofu, edamame, sesame seeds). What I really like about it though is the versatile spicy Thai style broth. Try it out with any veggie combo you like! Delicious.
The real star of this recipe is the honey mustard dressing! It’s such a good fit for the red onion, red bell pepper and lentils. Make this dish vegan by using maple syrup instead of honey. Wanna add some carbs? I love adding some simple microwaved potatoes as a side!
Bonus: new, fresh, tangy, works as a side dish or main meal
With beets and oranges as main ingredients this dish is best eaten in autumn and winter. Chickpeas and sunflower seeds contribute as a protein source. But hey, a salad is only as good as its dressing and this parsley dressing kicks ass, if I may say so!
Bonus: quick and nutritious, easy to make, full of health benefits
Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more!
Bonus: amazingly tasty and nutritious, can be stored for a while in the fridge
This is the perfect vegetarian food for a busy weeknight dinner. 10 minutes prep time, then for 20 minutes in the oven. High in vitamins A, C and B6, protein and fiber.
Vegan stuffed peppers featuring tempeh, nutritional yeast and quinoa, three vegan sources high in protein. Quinoa is particularly cool, because it’s one of the few vegan foods that contain all nine essential amino acids!
Vegan Bolognese. It was about time we veganized the Italian classic. And we’re proud to say we were successful. Please welcome, the amazing Anti Bolognese!
These pizza pancakes are perfect for lunch or dinner – super simple and full of the most exciting base and taste combos make it the best of both worlds!
This traybake meal features two of my favorite ingredients, quinoa and halloumi. The latter is not only tasty but works as a pretty good meat replacement due to its consistency.
Dal khichdi is a very traditional Indian dish that works nicely as a weight loss dinner! It’s healthy, light but still filling, and a source of complete protein.
Bonus: Super versatile dish: don’t have kidney beans at home? Just use black beans.
Who said meat-free recipes can’t deliver? This meatless (aka vegan) chili proves that you can still enjoy your favourite meals, but in a new, animal friendly way.
Another healthy vegetarian traybake dinner with plenty of protein featuring broccoli, lentils and halloumi. So easy to make and 32 grams of protein each serving!
I think you should give this recipe a shot, how about writing the ingredients onto your shopping list right now? The recipe is right below! ????
Cut the broccoli into big florets and slice the red onion in half and then each half into four pieces lengthwise. Thinly slice the chilli pepper if using.
Seasoning
In the food processor add the cashews with 5 tbsp of water, basil, garlic, juice from ½ lime, ½ tsp salt, black pepper, and process until you have a pesto like texture (not fully smooth). Taste and add more salt per taste. If necessary add a little extra water too.
1 chili pepper,2 tbsp cashews,2 handful basil, fresh,2 clove garlic,½ lime,1 tsp salt,¼ tsp black pepper
Assembling
In a baking sheet place the lentils and thinly sliced chilli pepper if using. On top add the red onion, broccoli florets and halloumi.
Drizzle the pesto seasoning on top of the veggies and sprinkle remaining ½ tsp of salt + black pepper per taste. Brush the broccoli florets and halloumi with the olive oil.
Bake for 20 minutes or until the broccoli florets are tender. Turn on the grill or broiler of the oven at the highest temperature and bake for 3-5 minutes, until the veggies are golden brown.
Top with chopped fresh parsley or dill and serve immediately. Serve with a side of ciabatta bread.
Nutrition
Nutrition Facts
63 High Protein Vegetarian Recipes: Focused on Fitness
Amount per Serving
Calories
561
% Daily Value*
Fat
17
g
26
%
Saturated Fat
7
g
44
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
7
g
Sodium
1830
mg
80
%
Potassium
1455
mg
42
%
Carbohydrates
78
g
26
%
Fiber
19
g
79
%
Sugar
11
g
12
%
Protein
32
g
64
%
Vitamin A
1649
IU
33
%
Vitamin C
247
mg
299
%
Calcium
447
mg
45
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.
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Alright, that’s it for this post!
If you’re still on the recipe hunt, check out even more high protein recipes over here.
Let us know how you liked this collection of high-protein vegetarian recipes! Was there anything you liked and want to see more of? Leave us a comment below ????
High Protein Tofu and Black Bean Enchilada Skillet
If you’re craving enchiladas, this easy Mexican-inspired dinner will surely hit the spot! This Tofu and Black Bean Enchilada Skillet is packed with about 30 grams of protein per serving. It’s budget friendly, made with simple ingredients and great for a vegetarian dinner that the whole family will love. Feel free to add extra veggies and serve with chips, fresh cilantro and plain greek yogurt for even extra protein.
We’ve been having unusually warm weather lately, but I’m still in winter mode, and even hoping for at least one more snow. Our whole family had the flu last week and it was brutal. There were a few days where no one even left the bedroom, and I certainly wasn’t doing much cooking. Now that I’m feeling better, I’m catching up on my favorite comfort foods, and this Tofu and Black Bean Enchilada Skillet is at the top of the list! Each serving is packed with about 30 grams of protein, it’s easy to make and freezer friendly.
Why You’ll Love This Vegetarian Enchilada Skillet
Hearty and filling – This enchilada skillet recipe is packed with tofu, black beans and cheese making it a filling dinner that the whole family can enjoy. Each serving has about 30 grams of protein, making it a great meat free balanced dinner. Serve with a side salad or chips and salsa.
It’s packed with flavor – If you like enchiladas, you will love the flavor of this easy skillet dinner. It gets loaded with warm seasonings and fire roasted tomatoes. Make sure to use a well seasoned enchilada sauce for maximum flavor.
Made in One Pot – This recipe can be made in one pot using an oven-safe skillet. If you don’t have a skillet that can go directly into the oven, you can transfer everything to a baking dish and then top with cheese before placing in the oven.
Why Your Body Will Love This Cozy Meal
Blood Sugar Regulation – Black beans are high in fiber and protein, giving them a low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes black beans a healthy choice for people with diabetes who need to control their blood sugar levels more. They also keep you feeling full for a longer period of time since they digest slowly.
Protein – Tofu is a complete protein. It contains all nine essential amino acids that your body needs to build muscle and repair tissues. Tofu contains 10 grams of protein per half a cup, making it a great plant-based ingredient to incorporate into your diet. Black beans are also a great source of plant based protein.
Bone Health – Tofu contains high amounts of calcium and magnesium, which play a huge role in ensuring you grow and maintain healthy bones. Tofu is also rich in isoflavones, which are compounds found in plants that can help decrease the risk of osteoporosis, among other things.
Tofu and Black Bean Enchilada Skillet Recipe Ingredients
Tofu – I like to use this high protein, super firm tofu that I get at Trader Joe’s. I think that both Sprouts and Walmart have similar kinds. If you can’t find super firm, extra firm will work great, just make sure to press as much liquid out of it as you can before using.
Black Beans – I used two cans of black beans, which equals about 3 cups total. Black beans can be substituted with pinto or kidney beans, if needed.
Enchilada Sauce – I used red enchilada sauce, but green can also be used. I like the Hatch brand of enchilada sauce, but any brand can be used. The more flavor the better!
Spices – I also like to add my own flavors to make sure the tofu isn’t bland. I added cumin, paprika, chili powder, garlic powder, onion powder, salt and pepper. If you don’t already have those spices on hand, you could use a couple tablespoons of taco or chili seasoning mix.
Corn Tortillas – Yellow or white corn tortillas can be used in this recipe. Flour tortillas can be used, but they tend to get soft and kinda slimy once mixed with the enchilada sauce. The corn tortillas mix in nicely and hold their texture a little bit better.
Cheese – I like to use colby jack but any kind of cheese will work. Add pepper jack cheese if you want some heat!
How To Make This Satisfying Vegetarian Enchilada Recipe
Pre-heat oven to 425 degrees F. If not using pre-pressed tofu, press as much liquid out of the tofu as you can, and then use your hands to tear the tofu into bite sized chunks. You can also use a knife and dice it into bite sized pieces. Chop the corn tortillas into about 1 inch sized pieces and set aside.
Heat a large, oven safe, skillet over medium heat and add the olive oil. Once oil is hot, add in the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic and onion powder, 1/4 teaspoon each of salt and pepper. Mix everything together until tofu is coated with all the spices. Cook until onion has softened and tofu is starting to brown, 5-7 minutes, stirring a few times.
Add in the diced corn tortillas and cook until tortillas are starting to soften, 2-3 minutes. You can add extra olive oil in if you want your tortillas to brown a little bit. Next, add in the black beans, diced tomatoes and enchilada sauce. Mix until everything is combined and allow enchilada mixture to come to a low simmer. Add any extra salt, as needed.
Add in the shredded cheese and mix until melted. Top with the remaining shredded cheese and either place the lid on until melted, or place entire skillet in a preheated oven until cheese on top is melted, about 5 minutes. Remove from oven, let cool a few minutes, garnish with fresh cilantro and enjoy with your favorite enchilada toppings.
Recipe Frequently Asked Questions
This recipe is already gluten free, just make sure that the enchilada sauce you use is certified gluten free.
Make this recipe vegan by using a vegan cheese substitute that melts well.
Is there a substitute for the tofu? If you’d rather not use tofu in this recipe, you can use crumbled tempeh, another meat substitute, or just double the amount of beans added.
Is this enchilada skillet freezer friendly? Yes, this meal can be frozen before or after it has been cooked. Use a freezer friendly, air-tight, container and freeze for up to 3 months. Thaw in the refrigerator or on the counter before heating, or heat from frozen.
How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
High Protein Tofu and Black Bean Enchilada Skillet
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Author:She Likes Food
Total Time:45 minutes
Yield:4-6
Diet:
Vegetarian
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Description
If you’re craving enchiladas, this easy Mexican-inspired dinner will surely hit the spot! This Tofu and Black Bean Enchilada Skillet is packed with about 30 grams of protein per serving. It’s budget friendly, made with simple ingredients and great for a vegetarian dinner that the whole family will love. Feel free to add extra veggies and serve with chips, fresh cilantro and plain greek yogurt for even extra protein.
Ingredients
2 tablespoons olive oil
1/2 medium sized yellow onion, diced
1 (16 oz) package super firm, or extra firm, tofu (pressed if needed)
2 teaspoons cumin
1 1/2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon granulated garlic
1 teaspoon onion powder
8 (6 inch) corn tortillas, yellow or white
2 (15 oz) cans black beans, drained and rinsed
1 (14.5 oz) can fire roasted diced tomatoes, with most of the liquid drained out
2 cups enchilada sauce, homemade or store-bought
2 cups shredded colby jack cheese
Salt and black pepper, to taste
Chopped fresh cilantro for garnish, if desired
Instructions
Pre-heat oven to 425 degrees F. If not using pre-pressed tofu, press as much liquid out of the tofu as you can, and then use your hands to tear the tofu into bite sized chunks. You can also use a knife and dice it into bite sized pieces. Chop the corn tortillas into about 1 inch sized pieces and set aside.
Heat a large, oven safe, skillet over medium heat and add the olive oil. Once oil is hot, add in the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic and onion powder, 1/4 teaspoon each of salt and pepper. Mix everything together until tofu is coated with all the spices. Cook until onion has softened and tofu is starting to brown, 5-7 minutes, stirring a few times.
Add in the diced corn tortillas and cook until tortillas are starting to soften, 2-3 minutes. You can add extra olive oil in if you want your tortillas to brown a little bit. Next, add in the black beans, diced tomatoes and enchilada sauce. Mix until everything is combined and allow enchilada mixture to come to a low simmer. Add any extra salt, as needed.
Add in the shredded cheese and mix until melted. Top with the remaining shredded cheese and either place the lid on until melted, or place entire skillet in a preheated oven until cheese on top is melted, about 5 minutes. Remove from oven, let cool a few minutes, garnish with fresh cilantro and enjoy with your favorite enchilada toppings.
Notes
If you want to add extra veggies to this recipe, add them in at the same time you are adding in the onion and tofu. Bell peppers, mushrooms or zucchini would be great additions.
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Prep Time: 15 mins
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