Looking for high protein meatless meals? Prioritizing protein is key to feeling satiated and building muscle on a plant-based diet. Whether you are vegetarian or vegan, here is a selection of easy protein-packed, plant-based recipes for dinner, meal-prep, lunch or breakfast!
High Protein Vegetarian Dinners
These high protein meatless meals will keep you feeling full and satisfied while providing healthy fiber, vitamins, minerals, and healthy nutrients!
Italian Baked Beans
This protein-packed Italian Baked Beans recipe with kale, cannellini beans, melty mozzarella cheese, and marinara sauce couldn’t be easier to make. A high protein meatless meal!
Lentil Pasta
Rich and robust, this plant-based Lentil Bolognese is hearty, “meaty” and full of depth of flavor. Packed with protein, it satisfies!
High Protein Burrito Bowls
Better than Chipotle, this high-protein burrito bowl recipe uses tofu sofritas, black beans, fresh, healthy veggies, tasty toppings, and creamy avocado sauce.
Red Lentil Soup
This simple delicious Red Lentil Soup recipe will soon become your new favorite! Highly adaptable, with simple, wholesome ingredients, full of protein.
BBQ Tofu Sandwich
This crispy BBQ Tofu Sandwich is topped with avocado and a crunchy cilantro cabbage slaw- packed with protein and easy to make in 30 minutes.
White Bean Patties
Sagey Leek and White Bean Patties are full of healthy plant protein, a savory and delicious vegetarian meal.
Tempeh Reuben Sandwich
This high-protein meatless meal is so delicious! Toasty Tempeh Reuben Sandwich is made of protein-rich tempeh and sauerkraut, keep it vegetarian, or use vegan cheese for a vegan reuben!
Harira
This Moroccan Lentil and Chickpea Soup called Harira is hearty, full of protein ( both lentils and chickpeas) and loaded with nutrients.
Baked Enchilada Beans
A quick and easy dinner idea, Baked Enchilada Beans are made with homemade, 5-minute enchilada sauce and Mexican cheese, baked in the oven until warm and melty. Great for meal prep.
Falafel BurgerS
Crispy Falafel Burgers with tahini yogurt, pickled onions, microgreens, and zhoug sauce- a tasty, high-protein meatless meal that features chickpeas. So much flavor!
Blackend Tempeh
Blackened tempeh can be turned into a salad or a wrap with crispy, protein-rich tempeh, kale, avocado, pickled onions, and a creamy vegan cajun ranch dressing.
Black Bean Burgers
An easy, 30-minute recipe for Black Bean Burgers! This veggie burger is full of protein, hearty, and satisfying. Great for meal prep.
Mushroom Walnut Roast
This sagey Mushroom Walnut Roast is a savory, hearty vegetarian main dish full of healthy protein and fiber.
Lentil Dal
Spinach Lentil Dal is a high-protein Indian lentil recipe with a flavorful spinach sauce. It is full of flavor and nutrients and can be made in 30 minutes.
Chana Masala
This authentic Chana Masala is a quick and easy vegetarian dinner recipe that is full of amazing Indian flavor! Garnish with pickled red onions and herbs.
High-protein meatless Meals
Crispy Sesame Tempeh Bowl
This Crispy Sesame Tempeh recipe is easy, flavorful, and is packed with protein! Create healthy grain bowls with brown rice and veggies and dinner is good to go!
Lentil Meatballs
Mediterranean Split Pea Soup
Mediterranean Split Pea Soup is healthy and satisfying. Simple, clean ingredients create a hearty soup that tastes even better the next day!
Falafel Bowl
High protein Falafel Bowls are made with whole grains, healthy veggies, and tahini sauce. The falafels can be prepped ahead for the busy workweek.
Lentil Patties
Simple tasty vegan Lentil Patties topped with optional Zhoug Greek yogurt sauce and served with Everyday Kale Slaw! This high protein recipe is easy to make too!
Vegan Pozole
Bursting with flavor, this Vegan Pozole with black beans and hominy is richly spiced with deep, complex flavors. Top it with shredded cabbage, radishes, cilantro, and avocado.
Curried Split Pea Soup
This Curry Split Pea Soup is a fresh take on the traditional. It’s creamy and delicious, enhanced with yellow curry, coconut milk, and fresh peas.
Moo Shu Tofu
This Moo Shu tofu is loaded with tender-crisp vegetables and crispy tofu all tucked into a tortilla or rice pancake for a delicious vegan meal. Served with tangy hoisin sauce.
Lentil Curry
Infused with fragrant Indian spices, this Lentil Curry is delicious, vegan, and gluten free! Serve over a bed of spinach or basmati rice, or with homemade naan bread!
Tofu Paprikash
Rich, creamy Tofu Paprikash features seared tofu in a decadent Hungarian paprika sauce. Spoon it over noodles, rice, potatoes, or roasted cauliflower for a quick vegan dinner.
Eggplant Chickpea Tagine
Delicious, healthy Tagine recipe with Eggplant and Chickpeas is seasoned with Moroccan spices and served over couscous. A simple plant-based dinner recipe!
Lentil Chili
This Lentil Chili is packed with nutrients and comforting flavor and is perfect for weeknight dinners. It saves well, and leftovers taste even better! Great for meal-prep.
Lentil Bowls
High-protein Lentil Bowls are easy, nourishing, and delicious! They’re served with seasonal veggies, dark leafy greens, herbs, nuts or seeds, avocado, and our favorite tahini sauce!
Szechuan Tofu and Veggies
Szechuan Tofu and Veggies! A flavorful vegan stir-fry with crispy tofu and szechuan sauce, loaded up with healthy vegetables! Quick, easy, and flavorful!!!
Protein-powered breakfast REcipes
When you start the day off with a protein-fueled meal, glucose is stabilized and regulated throughout the whole day. Many of these are great for meal prep.
Teff Porridge
Teff Porridge is packed with protein! Top with fresh fruit or berries and walnuts for a tasty vegan breakfast.
Mexican Breakfast Burrito Bowls!
These spicy, flavorful, Mexican Breakfast Bowls are packed full of plant protein. Made with sweet potatoes, black beans, vegan chorizo, avocado, cilantro, and an optional egg.
Breakfast Bowls
Make these breakfast bowls with quinoa or teff for a high-protein breakfast. Savory or sweet, you’ll love them!
Chia Pudding
This Chia Pudding recipe with creamy Greek yogurt is high in protein, and can be made ahead for the busy week.
Chickpea Scramble
Chickpea Scramble is soy-free! Packed with protein and nutrients, it’s perfect for a savory breakfast, a light and wholesome lunch, or a flavorful dinner side dish.
Scrambled Eggs with Asparagus & Leeks
This recipe for Scrambled Eggs is made with tender asparagus, melted leeks, chèvre, and fresh dill. A simple, easy breakfast inspired by spring!
Vegan “Eggs” Benedict
Vegan Benedict is a high-protein breakfast that features a sumptuous vegan hollandaise sauce, tofu bacon, and wilted spinach, all served atop a sourdough English muffin.
Tofu Scramble
Load up this 15-minute Tofu Scramble with seasonal veggies, or keep it plain and simple. Either way, you’ll love this high-protein vegan breakfast with turmeric and nutritional yeast.
Quick & Easy Egg Bites
These quick & easy egg bites are the perfect make-ahead breakfast. Make them in 35 minutes, and store them in the fridge for the busy work week, or freeze and reheat. Great for meal prep.
Vegetable Frittata
This baked Vegetable Frittata recipe is so simple and easy. Packed full of healthy veggies, like broccoli and spinach, and creamy goat cheese, it’s perfect for meal prep.
Vegan Frittata
This Vegan Frittata recipe celebrates the flourishing greenness of springtime. Stocked up with fresh herbs, leeks, asparagus, and a creamy chickpea flour filling, it’s delicious!
High protein lunches
Here is a selection of lunches that are packed with protein and fiber to keep hunger at bay while keeping you energized all day long.
Lentil Wrap
A quick and easy Lentil Wrap with avocado, carrots, cabbage, and the tastiest Sriracha Tahini Sauce. Healthy, nourishing, rich in protein, vegan, and delicious!
Lemony Quinoa Chickpea Salad
This Quinoa Chickpea Salad is made with chickpeas, cucumber, tomato, kalamata olives, dill, parsley, and Preserved Lemon Dressing. A healthy, Middle Eastern vegan salad!
Miso Tofu Wrap with Winter Squash and Furikake
A delicious vegan recipe for Miso Tofu Wrap with roasted butternut Squash, baked miso tofu, Asian slaw, avocado, furikake, and flavorful miso dressing.
Lentil Tabouli Salad
This simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling, high protein lentils are paired with tomatoes, lemon, and herbs. Perfect for midweek lunches or potlucks!
Curry Chickpea Salad
A simple vegan recipe for Curry Chickpea Salad, that can be turned into a wrap with spinach and sprouts. A healthy, high protein vegan lunch idea!
Moroccan Lentil Salad
The BEST Moroccan Lentil Salad! This healthy vegan lentil salad can be made ahead and keeps for 4 days, perfect for healthy midweek lunches.
Chickpea Salad
This Chickpea Salad is quick, easy, and full of fresh flavors and crunchy texture. Made in one bowl with a simple lemon olive oil dressing, everything comes together in 20 minutes!
Curry Tofu Wrap
Vegan Curry Tofu Wrap with cashews and apples can be enjoyed in a warm tortilla, stuffed into an avocado, or served over a bowl of baby spinach. Flavorful and healthy!
High-protein recipes for meal prep!
These high-protein recipes are perfect for making ahead. Add them to salads, wraps, tacos, sandwiches, and bowls for a boost of protein.
Easy Tofu Sofritas
My “go-to” quick, easy, protein boost! Savory, Mexican-spiced tofu crumbles are full of flavor and high in protein, and ready in 10 minutes flat! Perfect for meal prep.
Falafels
This authentic Falafel recipe is great for meal prepping! Falafels are full of plant protein and can be made ahead and frozen or kept in the fridge for up to four days.
Braised French Lentils
This braised French Lentil recipe is incredibly nourishing and comforting! Make a batch for the week to serve up as a protein-rich side.
Vegan Chorizo
Smoky, savory, spicy Vegan Chorizo made with walnuts, lentils, and Mexican Spices- a tasty, high-protein, plant-based addition to bowls, burritos, nachos, tacos, and more!
Tofu Bacon
This smoky, crispy Vegan Bacon is made with tofu and is perfectly chewy and savory. A delicious plant-based protein, perfect for breakfast, BLTs, wraps, sandwiches, pasta, and buddha bowls.
Cuban Black Beans
Full of savory flavor, these protein-packed, Cuban Black Beans are made with dry black beans ( or canned black beans) and simple seasonings.
Baked Tofu (with 3 Marinades)
Baked tofu with 3 different marinades: Sesame Ginger Miso, Spicy Mexican Tofu and BBQ Tofu. High in protein, great for meal prep.
Crispy Tofu
Here’s an easy recipe for Crispy Tofu. It can be made on the stovetop in 20 minutes with minimal ingredients and provides a huge protein boost.
What to serve with high-protein meatless meals
Serve high-fiber veggies and leafy greens, and make ahead salads and soups with your high protein meatless meals. Here are some options.
Chef’s Tips
- Stock your pantry with protein! Always try to have at least one-two meatless protein options on hand. This will help with hunger emergencies!
- Protein first. Try to start your day with protein first. Whether this is breakfast or lunch, starting off with protein will minimize blood sugar spikes throughout the day, keeping you feeling satiated.
- Prepare. I like to prep ahead one protein-rich soup and salad per week just to have on hand, at the ready. These are easy and last 4 days in the fridge – and make it easy to stay the course.
Faqs
Plant-based foods with the highest amount of protein include tofu, tempeh, lentils, beans, split peas, and nuts. Grains like teff and quinoa are also high in protein. Vegetarians can include eggs and yogurt.
30 grams of protein in a vegetarian meal looks like 1 ½ cups of tofu, 1 cup of cooked lentils, 1 cup of tempeh, and 2 cups of cooked split peas.
High Protein Meatless Meals
- Prep Time: 2
- Cook Time: 8
- Total Time: 10 minutes
- Yield: 4 1x
- Category: vegan, tofu, protein
- Method: sauteed
- Cuisine: Mexican
- Diet: Vegan
Description
Keep hunger at bay with these High-Protein Vegetarian Meals! Meal prep this recipe for Tofu Sofritas to add to bowls, tacos, burritos and more! Sofritas
Ingredients
- 1–2 tablespoons olive oil
- 16 ounces tofu- use high-protein tofu, super firm tofu, or extra firm tofu, for the best texture. Organic whenever possible.
- 1/2 teaspoon salt, more to taste
- 1/2 teaspoon pepper
- 2 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1 teaspoon granulated garlic powder, or use onion powder
- 1 teaspoon cumin
- 1/2 teaspoon coriander
- 1/2 teaspoon dried oregano
- 1/4–1/2 cup water
- 2 tablespoons tomato paste (or sub 1/4–1/2 cup enchilada sauce and skip the water)
- splash soy sauce or gluten-free liquid aminos
- optional- hot sauce, a pinch of cayenne or ground chipotle. If you have canned chipotle, a few teaspoons of the adobo sauce give depth and smoky heat.
Instructions
- Pat dry the tofu lightly with paper towels.
- Heat the oil in a large nonstick pan or cast iron skillet over medium heat.
- Break the tofu apart into the pan with your fingers, then break it into small pea-sized crumbles with a spatula. Place in the hot skillet and season with the salt and pepper. Sear the tofu, letting it get some crispy bits, about 5 minutes.
- Sprinkle in all the spices—smoked paprika, chili powder, garlic powder, cumin, coriander, and oregano—mixing to coat well. If it seems dry, add a little more olive oil. Saute 2-3 more minutes.
- Add the water and tomato paste, stirring well to combine.
- Taste, and add a tiny little sprinkling of soy sauce, for added depth of flavor. Adjust salt and heat adding ground chipotle powder if you like.
- Serve warm in tacos or bowls, or add to burritos, salads, and nachos, etc.
Notes
Sofritas will keep up to 4 days in an airtight container up to 4 days in the refrigerator. Reheat gently on the stovetop, or microwave. Sofritas can be frozen for up to 3 months and thaw overnight in the fridge before reheating.
Nutrition
- Serving Size: 4 ounces
- Calories: 164
- Sugar: 1.7 g
- Sodium: 488.2 mg
- Fat: 12 g
- Saturated Fat: 1.7 g
- Carbohydrates: 5.1 g
- Fiber: 2.1 g
- Protein: 10.8 g
- Cholesterol: 0 mg
Thanks for Sharing. I’m gonna try make it. It looks delicious 😋
Great!