Looking for high-protein plant-based meals that are both nourishing and satisfying? Yes, it is possible to get all nine essential amino acids from plants. Whether you follow a vegetarian or vegan diet, getting enough protein is key to feeling full, supporting muscle health, and maintaining steady blood sugar. After years of developing plant-forward recipes at my restaurant and in my own kitchen, I've found that protein-rich meals can be vibrant, comforting, and deeply satisfying-without feeling heavy or complicated.
This collection of easy high-protein vegetarian and vegan recipes is perfect for weeknight dinners, meal prep, lunches, or even breakfast. Each recipe includes at least 15 grams of protein per serving, with many offering 20 grams or more, using wholesome plant-based protein sources like lentils, beans, tofu, tempeh, quinoa, and nuts. These meatless meals deliver a balanced mix of protein, fiber, vitamins, and minerals to help keep you full and energized.
What are the Best Plant-Based Protein Sources?
Plant-based protein comes from a wide range of whole, nutrient-dense foods that also provide fiber, iron, and essential nutrients.
- Beans and Legumes: Lentils, chickpeas, split peas and beans offer 14-18 grams of protein per cooked cup and about the same in grams of fiber.
- Soy Protein: Tofu, tempeh, and edamame are complete proteins (containing all nine essential amino acids ) with tempeh providing about 20 grams per serving. Always opt for non-GMO and organic sources.
- Whole grains: Quinoa, farro, and oats contribute protein and complex carbs; quinoa is a complete protein, containing all 9 essential amino acids.
- Nuts & seeds: Hemp seeds, pumpkin seeds, almonds, and chia add protein, healthy fats, and texture.
- Seitan (vital wheat gluten) - offers 21-25 g protein per 3 oz. The most protein-dense plant food; very meaty texture. (Not gluten-free.)
Tofu & Tempeh Recipes
Spicy Jerk Tofu Bowl
Here is one of my favorite tofu bowl recipes! Spicy jerk tofu served over black beans and rice with a refreshing mango salad, topped with pickled onions and avocado. Vegan and GF.
Celery Tempeh Stir Fry
Crisp and tasty, this flavorful Celery Stirfry is a quick, easy meal that’s full of flavor and nutrients. Vegan, gluten-free, and ready in 30 minutes.
Bali Bowls with Peanut Tofu
Bali Bowl with Peanut Tofu, roasted sweet potatoes, black rice, shredded cabbage, radish and snow peas. Feel free to use almond butter!
Peanut Butter Ramen
Homemade Peanut Butter Ramen! A rich, flavorful peanut butter ramen broth topped with deliciously crispy Korean gochujang tofu. Vegan, Gluten-free adaptable. Video.
Sticky Glazed Tofu Bowl
This vegan Tofu Bowl is a protein-packed meal featuring sticky glazed tofu, edamame, cucumber, avocado, and sushi rice, topped with crispy onions and cilantro, drizzled with Yum Yum sauce. It’s customizable and nutrient-rich, perfect for meal prep.
Tempeh Salad
This healthy tempeh salad recipe is made with crispy blackened tempeh, avocado, kale and creamy vegan cajun ranch dressing. Vegan.
Bean Recipes
Mole Black Beans
Savory Black Beans baked in a quick and easy Mexican Mole Sauce topped with queso fresco cheese (optional)- serve this as a delicious side dish for your Mexican Fiesta or as a flavorful base for healthy bowls.
Spaghetti and Beetballs! (Vegan Meatballs)
A comforting plant-based version of a classic! Flavorful and tender vegan gluten-free beet balls (made with beets and black beans) pair perfectly with pasta. Topped with easy, delicious rustic tomato basil sauce.
Cozy Baked Beans with Butternut Sauce
A fall-inspired recipe for baked beans with creamy butternut sauce, kale, basil, and burrata cheese. A cozy vegetarian meal perfect for fall!
Smoky Black-Eyed Peas and Collard Greens
Just in time for New Year’s Day, here’s a tasty, lighter recipe for Black-Eyed Peas served up with Garlicky Collard Greens and Cornbread- a high-protein, vegetarian dinner.
Mediterranean Baked Feta with Harissa Chickpeas
This baked feta with harissa chickpeas is a quick, bold sheet pan dinner packed with Mediterranean flavor. Serve as a high-protein main or a vibrant appetizer.
Falafel Bowl
These high-protein Falafel Bowls are made with your choice of grain and lots of healthy veggies, and they are drizzled with tahini sauce. The falafels can be prepped ahead for the busy workweek. Vegan and Gluten-free!
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, plant-based meal!
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.
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.
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.
Split Pea & Lentil Recipes
Red Lentil Soup
This simple delicious Red Lentil Soup recipe will soon become your new favorite! Highly adaptable, with simple, wholesome ingredients, it is fast and easy. Vegan and Gluten-free.
Curried Split Pea Soup
This Curried Split Pea Soup is a fresh take on the traditional. Creamy and delicious, enhanced with yellow curry, coconut milk and fresh peas.
Lentil Meatballs with Indian Coconut Curry Sauce
Emerald Dal
Spinach Lentil Dal Recipe- an Indian lentil recipe with a flavorful spinach sauce that is full of flavor and nutrients and that can be made in 30 minutes. Serve with Basmati Rice, and naan bread!
Whole Grain Recipes
Vegetable Fried Rice
A simple recipe for Vegetable Fried Rice that can be made with almost any veggies you have on hand or need to use up. This recipe has more veggies than rice! Vegan-adaptable and GF.
Baked Quinoa with Corn, Zucchini, Feta & Fresh Tomato Relish
A simple Baked Quinoa with Charred Corn & Zucchini, topped with fresh tomato relish and an optional (but tasty) Smokey Yogurt Sauce.
Mushroom Loaf
This sagey mushroom loaf is savory, hearty, and so delicious! It’s a comforting vegetarian entree, perfect for fall gatherings or the holiday table. Serve it up with our mushroom gravy and garlic mashed potatoes!
Quick High-Protein Vegetarian Dinners
Crispy Sesame Tempeh Bowl
This Crispy Sesame Tempeh recipe is easy, flavorful, and has the best texture! Create a healthy vegan bowl with brown rice and veggies and dinner is good to go!
Szechuan Tofu (Kung Pao Tofu)
This Szechuan tofu recipe is loaded up with healthy veggies and bursting with authentic flavor! It’s an easy, high-protein vegetarian meal you can make in 30 minutes.
Pad See Ew
Pad See Ew is a delicious Thai stir-fried noodle dish using wide rice noodles, Chinese broccoli, eggs, tofu, and a flavorful sweet soy stir-fry sauce.
Lentil Bowls
These grain-free Lentil Bowls are so easy, nourishing and delicious! Made with seasoned lentils, fresh seasonal veggies, dark leafy greens, fresh herbs or microgreens, nuts or seeds, avocado, and our favorite tahini sauce! Vegan, gluten-free and grain-free!
Nasi Goreng (Indonesian Fried Rice)
A tasty recipe for vegetarian Nasi Goreng (Indonesian Fried Rice) loaded up with fresh, healthy veggies! Keep it vegetarian with Turmeric Tofu (or add chicken or shrimp!)-a fast and flavor-packed dinner recipe the whole family will love.
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.
Yogurt Parfait
I could honestly live on yogurt parfaits. They're effortless, beautiful, and hit every craving - creamy, crunchy, and bursting with fresh berry goodness. They're also endlessly customizable.
Breakfast Burrito
I’ve spent years perfecting the perfect breakfast burrito recipe! Filled with soft scrambled eggs, poblano peppers, roasted potatoes, avocado, melty cheese, and cilantro, this California-style burrito is vegetarian and flavorful!
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.
Chia Pudding
This Chia Pudding recipe with creamy Greek yogurt is high in protein, and can be made ahead for the busy week.
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.
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.
Crispy BBQ Tofu Sandwich with Slaw
We’ve been LOVING this BBQ Tofu Sandwich lately! Crispy tofu, slathered in BBQ sauce is topped with a cool, creamy cilantro cabbage slaw and avocado. Make it in under 30 minutes. Vegan & Delicious!
Tempeh Reuben Sandwich
This toasty Tempeh Reuben Sandwich is so delicious! Made with melty cheese, flavorful seared tempeh, and Sauerkraut, keep it vegetarian or use vegan cheese for a vegan reuben!
Chickpea Salad Sandwich
Peruvian Burritos with Aji Verde Sauce (Vegan!)
Peruvian Burritos with Aji Verde Sauce filled with roasted sweet potato, fresh corn, peppers, quinoa and creamy black beans, then drizzled with spicy Peruvian Green Sauce. A flavor bomb! Vegan and Delicious!
Halloumi Wrap
A delicious Halloumi Wrap recipe made with flavorful manoushe, pan-seared halloumi, fresh veggies, and a creamy tahini yogurt sauce.
Thai Burrito with Peanut Sauce
Delicious Thai Burritos with Peanut Sauce, baked peanut Tofu, black rice, spicy sriracha black beans and shredded crunchy veggies all wrapped up in a warm, whole wheat tortilla.
Delicious Vegan BLT Sandwich
This delicious vegan BLT sandwich features smoky tempeh bacon, ripe summer tomatoes, crisp lettuce, and toasted sourdough bread. Vegan.
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!
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!
High-protein recipes for meal prep!
These high-protein recipes are perfect for making ahead. Add them to salads, wraps, tacos, sandwiches, and bowls. While these recipes are below 15 grams of protein per serving, they are meant to boost the amount of protein to enhance your everyday meals!
How to Cook Black Beans
Learn how to cook dry black beans from scratch. This black bean recipe results in flavorful, creamy black beans, that hold their shape! Perfect as a side dish or use to create other meals. Includes both stovetop and Instant Pot instructions.
How to Cook Chickpeas
Learn how to cook dried chickpeas from scratch! We’ll show you how to soak them and cook them 3 ways: on the stovetop, in the Instant Pot (our favorite), or in a slow cooker. Batch-cook them ahead, for delicious, nutritious meals.
Fluffy Herbed Quinoa
Learn how to cook perfect fluffy quinoa every time! Use in bowls, salads, wraps, or make our herby quinoa side dish. Vegan & gluten-free.
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 keep at least one or two meatless protein options on hand. This will help with hunger emergencies! Think nut butters, sesame seeds, chia seeds, homemade snack bars, legumes, and beans.
- Protein first. Try to start your day with protein first. Whether this is breakfast or lunch, starting with plenty of protein will minimize blood sugar spikes throughout the day, keeping you feeling satiated.
- Prepare. I like to prep one protein-rich soup and salad per week just to have on hand, at the ready for when cravings strike. These are easy and last 4 days in the fridge – and make it easy to stay the course.
- Add extra protein to every meal. Add crispy tofu or baked tofu, tempeh bacon or baked tempeh, black beans, white beans, lentils, quinoa, or eggs to any meal for an extra boost of protein. Or add a tahini dressing or dollop of yogurt sauce!
- Keep ingredients on hand for a quick protein-rich meal. Have what you need to make a simple tofu stir-fry, Buddha bowls, or stews.
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, or 2 cups of cooked split peas.
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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
- Gently press tofu. Pat dry the tofu lightly with paper towels.
- Prep skillet. Heat the oil in a large nonstick pan or cast iron skillet over medium heat.
- Sear tofu. 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.
- Add spices. 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 adjust. 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. 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!