10+ High Protein Vegetarian Recipes to Power Up Your Meals

If you eat vegetarian, finding enough protein can feel like a bit of a puzzle sometimes.

High protein vegetarian recipes help you eat well and stay energized without using meat. These meals use plant-based ingredients to give you the protein your body needs.

You don’t have to stick to the same foods every day—seriously, there’s a lot more out there than tofu and beans.

There are plenty of tasty options that bring variety to your meals and keep cooking interesting.

You can enjoy dishes full of flavor and nutrition while still keeping your protein intake balanced.

1) Beluga Lentil Salad with Feta and Cucumber

This Beluga Lentil Salad is a solid high-protein meal that’s easy to throw together.

The lentils are tiny, black, and keep their shape after cooking, which gives your salad a nice bite.

You’ll get fresh flavors from the cucumber and a salty pop from the feta cheese.

Red onions and baby spinach add color and extra nutrition. It’s a simple dish that works for lunch or dinner—honestly, it’s good any time.

Dress the salad with olive oil and lemon juice, or try a light tahini dressing if you’re feeling it.

Roasted almonds on top add a satisfying crunch.

Ingredients

• 250g Beluga lentils
• 180g feta cheese
• 200g cucumber
• 1 red onion
• 100g baby spinach
• 30g roasted almond slivers
• Olive oil
• Lemon juice or tahini

Cooking Instructions

1. Rinse lentils and cook them in boiling water for 20-25 minutes until tender.
2. Drain and cool the lentils.
3. Chop cucumber, red onion, and baby spinach.
4. Crumble feta cheese.
5. Mix lentils, veggies, feta, and almonds in a bowl.
6. Drizzle with olive oil and lemon juice or tahini.
7. Toss gently and serve.

2) Soy Milk Protein Shake with Vegan Powder

This shake is quick to make and packed with protein.

Soy milk gives it a creamy texture and a protein boost, while your favorite vegan protein powder bumps up the nutrition.

Add a frozen banana for natural sweetness, and a spoonful of peanut butter for flavor and those healthy fats.

It’ll keep you full and energized—perfect for a fast breakfast or after a workout.

If you want to sneak in extra nutrients, throw in some chia seeds or spinach.

Blend everything until smooth, and you’ve got a delicious, plant-based protein shake.

Ingredients

• 1 cup soy milk
• 1 scoop vegan protein powder
• 1 frozen banana
• 1 tablespoon peanut butter

Cooking Instructions

1. Pour soy milk into a blender.
2. Add protein powder, frozen banana, and peanut butter.
3. Blend until smooth and creamy.
4. Pour into a glass and drink up.

3) Three Bean Salad with Kidney Beans and Chickpeas

You can make a tasty three bean salad that’s full of protein and only takes a few minutes.

This salad usually includes kidney beans, chickpeas, and green beans tossed in a tangy dressing.

It’s fresh, light, and works as a quick meal or a side dish.

The mix of beans gives you plenty of protein and fiber.

Add crunchy veggies like celery or green onions for extra texture.

The dressing usually has vinegar, oil, and mustard for a zesty kick.

This salad comes together fast, and you can prep it ahead of time.

Honestly, it tastes even better after chilling for a bit.

Ingredients

• 1 cup kidney beans, drained and rinsed
• 1 cup chickpeas, drained and rinsed
• 1 cup fresh green beans, trimmed and blanched
• 1/2 cup celery, chopped
• 1/4 cup green onions, sliced
• 1/4 cup apple cider vinegar
• 2 tablespoons olive oil
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Cooking Instructions

1. Blanch green beans in boiling water for 2-3 minutes, then drain and cool.
2. In a big bowl, toss together kidney beans, chickpeas, green beans, celery, and green onions.
3. In a small bowl, whisk vinegar, olive oil, mustard, salt, and pepper.
4. Pour dressing over the beans and veggies, then toss gently.
5. Chill in the fridge for at least an hour before serving.

4) Stuffed Zucchini with Quinoa and Cheese

Stuffed zucchini with quinoa and cheese is filling, tasty, and packs a good amount of protein.

Start by hollowing out zucchini and filling it with cooked quinoa, veggies, and cheese.

This dish makes a great healthy dinner.

You can use cream cheese or shredded mozzarella for extra creaminess.

Baking the zucchini brings everything together and melts the cheese perfectly.

It’s gluten-free and you can prep it ahead for busy nights.

Feel free to swap in your favorite herbs or extra veggies.

Ingredients:

• 4 medium zucchinis
• 1 cup cooked quinoa
• 1/2 cup chopped bell peppers
• 1/4 cup chopped onions
• 1/2 cup cheese (cream cheese or shredded mozzarella)
• 1 tsp olive oil
• Salt and pepper to taste
• Fresh herbs (optional)

Cooking Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut zucchinis in half lengthwise and scoop out the centers.
3. Mix quinoa, peppers, onions, cheese, olive oil, salt, pepper, and herbs.
4. Fill zucchini halves with the mixture.
5. Place on a baking dish and bake 25-30 minutes until zucchini is tender and cheese is bubbly.

5) Lentil Meatballs in Tomato Sauce

Lentil meatballs are a fun way to get plant-based protein without missing out on comfort food.

You make them by mixing cooked lentils with herbs and spices, then shaping them into balls.

Cook the meatballs in a rich tomato sauce for a cozy, flavorful meal.

Serve them with pasta, rice, or even bread—whatever you’re craving.

They’re also great as finger food for parties.

The tomato sauce brings moisture and a fresh taste.

It’s easy to make with canned tomatoes, garlic, and herbs.

Ingredients

• 2 cups cooked lentils
• 1/2 cup breadcrumbs
• 1/4 cup onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1/4 cup fresh parsley, chopped
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 cups tomato sauce

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. In a bowl, mix lentils, breadcrumbs, onion, garlic, parsley, oregano, salt, and pepper.
3. Shape the mixture into small balls.
4. Place meatballs on a baking sheet and bake for 20 minutes.
5. Heat tomato sauce in a pan on medium.
6. Add baked meatballs to the sauce and let them simmer for 10 minutes.
7. Serve warm with your favorite side.

For more details, check this Lentil Meatballs in Tomato Sauce recipe.

6) Mung Bean Soup with Spinach

Mung bean soup with spinach is a simple, high-protein vegetarian dish.

Mung beans are a great source of plant protein, and spinach adds iron and extra nutrients.

Cook the mung beans until they’re soft.

Add fresh spinach, garlic, and a squeeze of lemon for a little brightness.

The flavors blend nicely, and it’s light but still filling.

Customize the soup with dill or coriander if you want to mix things up.

It’s especially good warm and goes well with a chunk of crusty bread.

Ingredients

• 2 cups dried mung beans
• 2 cups fresh spinach
• 3 cloves garlic, minced
• 1 small onion, minced
• 1 Roma tomato, chopped
• 6 cups vegetable broth
• 2 tablespoons cooking oil
• Salt to taste
• Lemon juice (optional)
• Fresh coriander or dill (optional)

Cooking Instructions

1. Rinse mung beans and soak for an hour if you have time.
2. Heat oil in a pot. Sauté onion and garlic until soft.
3. Add tomato and cook for 2 minutes.
4. Add mung beans and broth. Bring to a boil.
5. Lower the heat, cover, and simmer 40-50 minutes until beans are tender.
6. Stir in spinach and salt, and cook for 3 more minutes.
7. Finish with lemon juice and herbs if you like.

7) African Peanut Stew with Sweet Potatoes

This stew is a fantastic way to get protein and bold flavors—all in one pot.

It combines peanut butter, sweet potatoes, chickpeas, and tomatoes for a creamy, hearty meal.

Spices add warmth, but nothing too intense, so it’s easy to enjoy any time.

Just cook everything together, and you’ve got a simple meal with minimal cleanup.

It’s vegan and loaded with nutrients to keep you full.

This recipe is great for meal prep, and honestly, it tastes even better the next day.

Serve it with rice or bread to soak up that luscious sauce.

Ingredients

• 2 tablespoons oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 sweet potato, peeled and cubed
• 1 can (15 oz) chickpeas, drained
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1/3 cup peanut butter
• 1 teaspoon chili powder
• Salt to taste
• Fresh cilantro for garnish (optional)

Cooking Instructions

1. Heat oil in a large pot over medium.
2. Add onion, garlic, and ginger; cook until soft.
3. Stir in sweet potatoes, chickpeas, tomatoes, and broth.
4. Bring to a boil, then lower heat and simmer 20 minutes.
5. Mix in peanut butter, chili powder, and salt.
6. Cook another 10 minutes until thickened.
7. Garnish with cilantro if you want, then serve.

For a similar approach, check out African peanut stew recipes.

8) Roasted Vegetable Pasta with White Beans

You’ll probably love this roasted veggie pasta—it’s packed with protein and flavor.

Roasting veggies like zucchini, peppers, and cherry tomatoes brings out their natural sweetness.

White beans bump up the protein and give the sauce a creamy vibe.

This dish is easy to pull together and makes a healthy, colorful meal.

Toss the veggies and beans with your favorite pasta and a sprinkle of fresh herbs.

If you want a creamy sauce without dairy, try pureeing some cooked white beans.

It’s a sneaky way to get a smooth texture and extra nutrients, no cream needed.

Ingredients

• 2 cups zucchini, chopped
• 1 cup yellow squash, chopped
• 1 cup cherry tomatoes
• 1 red onion, sliced
• 1 cup bell peppers, chopped
• 1 cup cooked white beans (cannellini or navy beans)
• 3 cups cooked pasta
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh basil or pesto (optional)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the zucchini, squash, tomatoes, onion, and peppers with olive oil, garlic, salt, and pepper.
3. Roast the veggies for about 20-25 minutes, or until they’re tender.
4. Puree the cooked white beans in a blender until smooth.
5. Mix the roasted veggies, pureed beans, and cooked pasta together in a big bowl.
6. If you’re feeling fancy, add some fresh basil or a spoonful of pesto. Serve it up warm.

For more ideas on roasted vegetable pasta, check out this balsamic roasted veggie and white bean pasta recipe.

9) Sabudana Khichidi with Peanut Powder

Sabudana Khichidi is a vegetarian dish made with soaked tapioca pearls—sabudana, if you want to sound like you know your stuff. It’s light but fills you up, and the peanut powder brings in a surprising protein kick.

You’ll start by soaking the sabudana to get it nice and soft. Then, cook it up with cumin seeds and green chilies for a little punch. Roasted peanut powder goes in next, giving the dish crunch and that nutty flavor that’s honestly hard to beat.

A squeeze of lemon juice at the end wakes up all the flavors. This dish works great for fasting days or just when you want something easy and healthy.

Ingredients

• 1 cup sabudana (tapioca pearls)
• 1/2 cup raw peanuts
• 2 green chilies, chopped
• 1 tsp cumin seeds
• 1 tbsp ghee or oil
• 1 tbsp lemon juice
• Salt to taste
• 1 tsp sugar (optional)

Cooking Instructions

1. Soak sabudana in water for 4-6 hours, or overnight if you remember. Drain it well.
2. Roast the peanuts until golden, then grind them coarsely into powder.
3. Heat ghee in a pan and toss in the cumin seeds and green chilies.
4. Add the soaked sabudana, salt, and sugar. Cook on low heat until the pearls turn translucent.
5. Stir in the peanut powder gently.
6. Turn off the heat, add lemon juice, and mix before serving.

For more details, check the sabudana khichdi recipe.

10) Dahi Idli with Coconut Chutney

Dahi Idli is a soft, fluffy steamed cake made from fermented batter and yogurt. The yogurt adds a tangy kick and bumps up the protein, so it’s a solid pick for vegetarians.

Pair it with coconut chutney for a fresh, flavorful side. Coconut chutney uses grated coconut, green chilies, and a quick tempering of mustard seeds or roasted dal. The mild spice and creamy texture go so well with the idli, it’s honestly a match made in breakfast heaven.

This combo is easy enough for a weekday morning or a lazy weekend brunch. You get protein from the lentils and yogurt, plus healthy fats and fiber from the chutney.

Ingredients

• Idli batter
• Yogurt (dahi)
• Fresh grated coconut
• Green chilies
• Roasted chana dal
• Mustard seeds
• Curry leaves
• Lemon juice
• Salt

Cooking Instructions

1. Mix the idli batter with yogurt. Make sure it blends evenly.

2. Pour the batter into the idli molds.

3. Steam for about 10-12 minutes. Check if they’re cooked through—sometimes it takes a minute more.

4. Grind coconut, green chilies, roasted dal, and salt. Aim for a smooth paste, but it’s okay if it’s not perfect.

5. Heat oil and toss in mustard seeds and curry leaves. Let them sizzle, then add this to the chutney.

6. Serve the idli warm. Coconut chutney on the side? Definitely.

For more details, check out the Idli with Coconut Chutney recipe.