Buzz
Photo: Jen CauseyThere are numerous reasons to explore high-protein vegetarian options, such as embracing a plant-based diet or simply avoiding the feeling of hunger shortly after eating. According to the Mayo Clinic, plant-based protein sources are often more affordable and come with a wide range of health benefits. No matter your reason, we've curated a collection of recipes to make meal planning a breeze and ensure you and your family feel satisfied.
It's a common myth that meat is the only way to meet your protein needs. In reality, there are many plant-based and meat-free protein sources, such as one of our favorites: the egg.
1. Slow-Cooker Bean and Spinach Enchiladas
Marcus NilssonThis recipe shows a simpler approach to getting enchiladas onto the table: just roll a no-cook filling into corn tortillas, place them in the slow cooker, and cook for three hours. Thanks to the inclusion of black beans and cheese, this version is also rich in protein. If you're looking for a tasty twist on tacos, these easy, cheesy enchiladas are a great option.
2. Mole-Spiced Black Bean and Quinoa Bowl
Jen CauseyA jar of zesty mole sauce makes a flavorful dressing for this dish, featuring protein-packed ingredients like quinoa, black beans, arugula, pumpkin seeds, and cauliflower. It comes together in just 35 minutes, offering a quick solution for lunch or dinner.
3. Wild Rice and Mushroom Pilaf With Cranberries
Gentl + HyersThis protein-packed dish makes for a fantastic side, but it’s also hearty enough to serve as a main course alongside tofu or seitan and a vibrant green salad. The addition of herbs and a splash of white wine elevates the flavor, while cranberries bring a burst of seasonal taste.
4. Crispy Tofu Noodle Soup
Caitlin BenselThis one-bowl meal features crispy tofu paired with rice noodles and Swiss chard in a vegetable broth infused with ginger, garlic, tamari, and star anise for a nourishing, protein-packed experience. To enhance the tofu's flavor, it’s marinated in tamari before cooking, ensuring every bite is filled with umami.
5. Summer Squash Farro Bowl
Caitlin BenselRoasted chickpeas
6. Feta and Watermelon Grain Bowls
Caitlin BenselFeta and farro provide the necessary protein for this vibrant bowl. Sweet chunks of watermelon blend with creamy avocado and crunchy pumpkin seeds, offering a delightful contrast in both flavor and texture to keep this refreshing meal exciting.
7. Tofu Fried Rice
Fred HardyWhile most people expect their fried rice to have traditional East Asian flavors, this version offers a unique twist. It's flavored with garlic, ginger, and turmeric, enhanced with raisins, and topped with a creamy sauce that gives it more of a Middle Eastern influence. Like most fried rice dishes, it uses leftover cooked white rice and can easily incorporate extra leftover vegetables.
8. Avocado Grain Bowl With Beet Ginger Dressing
Greg DupreeGrain bowls are a fantastic way to add protein to a vegetarian meal, and this one is no different. The base is tri-color quinoa, which, unlike many whole grains, is a complete protein. It’s complemented by fennel, avocado, and microgreens, all dressed in a beet-ginger, kefir-based dressing.
9. Nutty Tofu Bowls
Caitlin BenselTofu cubes—coated in cornstarch and oil, baked to a crisp golden brown, and then drizzled with a rich peanut sauce—bring a hearty protein boost to this delicious rice bowl. They’re paired with crunchy, quick-pickled cucumbers for added zing and topped with chopped peanuts for a satisfying crunch.
10. Charred Broccolini With Tahini Caesar and Crispy Chickpeas
Jennifer CauseyThe majority of the protein in this salad comes from a can of chickpeas from your pantry. After being seasoned and roasted alongside broccolini and sourdough bread pieces, the chickpeas become crispy and packed with flavor. A creamy tahini dressing ties all the elements of this dinner salad together.
11. Roasted Root Veggie Quinoa Bowls
Victor ProtasioQuinoa serves as both the grain and the complete protein in this vegetarian grain bowl. It’s paired with root vegetables like parsnips and red onions, along with quartered Brussels sprouts, butternut squash cubes, and fresh spinach for a nutrient-packed meal. A tangy mustard vinaigrette and a spoonful of hummus complete the dish.
12. Red Lentil Soup With Lemon and Dill
Victor ProtasioLentils make this meat-free dish a rich source of protein. The soup also features fire-roasted tomatoes, carrots, lemon, sumac (a Middle Eastern spice), and Greek yogurt, combining health benefits with delicious flavors.
13. Farro Bowl With Pomegranate Vinaigrette
Caitlin BenselFarro definitely earns its place in this dish as a grain bowl, but it's the fresh spinach, thinly sliced fennel, and the warm vinaigrette that really bring it into salad territory. Whether you call it a grain bowl or a salad, this recipe offers a great source of protein from the farro and feta, making it one you'll likely return to often.
14. Green Chile Enchiladas
Caitlin BenselRather than using meat, these hearty enchiladas are filled with a mixture of corn, cheese, and black beans, which are some of the highest protein-packed legumes. They're rolled in corn tortillas, smothered in a homemade sauce (based on your preferred tomatillo salsa), topped with cheese, baked for an hour, and served with a side of sour cream and cilantro.
15. Slow-Cooker Squash Lasagna
Romulo YanesThis vegetarian lasagna might just become your new favorite once you discover its perks: 1) It's full of protein thanks to its mozzarella-ricotta cheese layer, 2) squash puree and spinach bring in a nutritional boost, and 3) everything is made in one pot (or slow-cooker, in this case) for simple cleanup. Put it together at lunch for a no-fuss dinner later.
16. Chickpea Veggie Burgers
Caitlin BenselSkip the frozen veggie burgers and opt for making your own! These burgers are packed with protein and bold flavors, featuring chickpeas, spicy harissa, panko, lemon juice, fresh herbs, and a variety of spices. Serve them on soft brioche buns topped with lettuce, avocado slices, tomatoes, and red onions.
17. Hearty Winter Lentil Soup
Kana OkadaThis vegetarian soup brings warmth, comfort, and the convenience of one-pot cooking. Brown lentils, which provide a healthy dose of protein, cook to a perfect tenderness in just 30 minutes. Their subtle earthy taste pairs wonderfully with sweet potatoes, kale, leeks, and canned tomatoes to create a nourishing and satisfying bowl.
18. Stir-Fried Eggplant and Tofu
JOSÉ PICAYOTofu provides the protein in this quick 30-minute vegan stir-fry. The dish includes sautéed eggplant, a touch of chili pepper for some heat, and a savory hoisin-vinegar sauce with an Asian flair. This recipe is versatile, allowing you to add any vegetables you like and swap white rice for brown or even noodles!
19. Slow Cooker Vegetarian Chili with Sweet Potatoes
Con PoulosBlack beans and kidney beans provide the protein in this variation of the classic chili, made effortlessly in a slow cooker. After as little as five hours, you'll have tender sweet potatoes and a rich, thick chili. Even without meat, this veggie-filled dish is sure to satisfy!
20. Black Bean-Oat Veggie Burger
:max_bytes(150000):strip_icc():format(webp)/black-bean-oat-burger_0-819292cae60144cdbc907cb9b27e3ae0.jpg)
Greg DuPreeEach of these plant-based burgers offers the protein power of half a can of black beans. It also includes oats, garlic, soy sauce, and chili powder, all blended together in the food processor and ready to be shaped. Want to make it gluten-free? The recipe will guide you through the steps.
21. Black Bean and Sunny-Side-Up Egg Tostadas
Fred HardyIn this traditional Mexican dish, black beans take center stage, partnering with fried eggs for a protein-packed combo. The beans are seasoned and sautéed with soft onions, mashed up, and spread on a corn tortilla, creating a hearty base for all the tasty toppings. Top it off with a fried egg, avocado, radish slices, chopped romaine, and a drizzle of sour cream.
22. Tofu and Cabbage Salad with Coconut Dressing
Jen Causey, Food Stylist; Emily Nabors Hall, Prop Stylist; Julia BaylessThis quick, no-cook vegetarian dish is made even easier with a few convenient store-bought ingredients, but it doesn’t sacrifice on protein. The marinated tofu provides the necessary nutritional boost without the need for meat. Fresh herbs, vibrant scallions, crispy fried onions, and crunchy peanuts add a delightful mix of flavors and textures to each bite. The recipe includes fish sauce, but you can easily substitute soy sauce or tamari to make it vegan-friendly.
