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63 High Protein Vegetarian Recipes: Focused on Fitness

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Hi everybody,

In this post we’ve put together 63 high protein vegetarian recipes to help you get enough protein into your diet.

30 HIgh Protein Vegetarian Recipes - HurryTheFoodUp

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!

Free 7-day vegetarian meal plans

Make sure to check out our free meal plans, where all the calculations are done for you:

–> 7-Day High Protein Meal Plan
–> 7 Day Weight Loss Meal Plan

We created them with “protein in mind” 🙂

Let’s move on to our top High Protein Vegetarian Recipes

Now you know how to find out how much protein you need per day and what vegetarian foods are ideal to achieve this goal. Finally, below a list of our best recipes!

Since we’re thorough, you’ll find protein and calorie amounts next to the recipe.

Let’s go!

High Protein Vegetarian Breakfast Ideas

Smoked Tofu Breakfast Egg Muffins

Check out the recipe here
4.82 from 53 votes
Protein: 22g
Calories: 298kcal
Ready in:30 minutes

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!

Yogurt Breakfast with Raspberry Compote

Check out the recipe here
4.67 from 3 votes
Protein: 21g
Calories: 304kcal
Ready in:18 minutes
Recipe by: Abril Macías

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.

Farmer’s Breakfast

Check out the recipe here
4.73 from 43 votes
Protein: 25g
Calories: 540kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

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.

Cashew Milkshake – Chocolate Style

Check out the recipe here
4.78 from 44 votes
Protein: 17.2g
Calories: 431kcal
Ready in:5 minutes
Recipe by: HurryTheFoodUp

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 and Chickpea Bake

Check out the recipe here
5 from 5 votes
Protein: 23g
Calories: 330kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: many different protein sources

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!

Bread Pudding Breakfast

Check out the recipe here
5 from 4 votes
Protein: 23g
Calories: 421kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: great way to use up old bread

Looking for a new breakfast treat? Try our bread pudding breakfast – a healthy, high protein take on the classic dessert!

Vegan Tempeh Sandwich

Check out the recipe here
4.78 from 31 votes
Protein: 21g
Calories: 547kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: vegan, quick and something different

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.

Mint Pineapple and Spinach Smoothie

Check out the recipe here
5 from 1 vote
Protein: 20g
Calories: 319kcal
Ready in:7 minutes
Recipe by: Abril Macías

Bonus: flax seeds for some omega 3

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!

Couscous Kaiserschmarrn Recipe

Check out the recipe here
5 from 2 votes
Protein: 22g
Calories: 376kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: new take on pancakes

Love pancakes, but looking for something new? Try our couscous kaiserschmarrn recipe- healthy, delicious shredded pancakes!

Lentil Pancakes

Check out the recipe here
5 from 4 votes
Protein: 18g
Calories: 355kcal
Ready in:15 minutes
Recipe by: Abril Macías

Bonus: nutritionally rich and super quick

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.

Healthy Yogurt Parfait

Check out the recipe here
4.67 from 9 votes
Protein: 17g
Calories: 277kcal
Ready in:10 minutes
Recipe by: Hauke

Bonus: works nicely with any fresh fruit

This yogurt parfait is rich with fruits and nuts and is a deliciously quick way to start the day. Never get bored of breakfast again!

Breakfast Beans and Eggs

Check out the recipe here
4.80 from 5 votes
Protein: 24g
Calories: 406kcal
Ready in:15 minutes
Recipe by: Abril Macías

Bonus: eggs and beans for breakfast are an excellent weight loss dish

Try breakfast beans and eggs, for a hearty breakfast that will satisfy you until lunchtime, and quench the urge to snack!

Kat’s Vegan Overnight Oats in a Jar

Check out the recipe here
4.86 from 21 votes
Protein: 17g
Calories: 426kcal
Ready in:5 minutes
Recipe by: Kat

Bonus: chia seeds for some omega 3, perfect meal prep recipe

Oats, soy milk and nuts make for a powerful natural vegan protein punch! High in fiber, great against diabetes and heart disease.

Scrambled Eggs with Cheese

Check out the recipe here
4.63 from 103 votes
Protein: 22g
Calories: 327kcal
Ready in:5 minutes
Recipe by: HurryTheFoodUp

Bonus: very quick and nutritious, suitable any time of the day

Make the best scrambled eggs you’ve ever had with our quick & easy but simple to follow recipe – so good you’ll never look elsewhere again!

Blueberry Banana Protein Smoothie

Check out the recipe here
4.76 from 49 votes
Protein: 11g
Calories: 253kcal
Ready in:5 minutes
Recipe by: HurryTheFoodUp

Bonus: omega 3 kick due to the chia seeds!

Blueberry Banana Protein Smoothie. A superior blueberry and banana smoothie with a huge protein kick! Try it, love it. And thank us later.

High Protein Vegetarian Lunch Ideas

Arugula Lentil Salad From Heaven

Check out the recipe here
4.65 from 48 votes
Protein: 22g
Calories: 529kcal
Ready in:12 minutes
Recipe by: HurryTheFoodUp

Bonus: great way to use up old bread

This simple vegan recipe works very well as a quick lunch or dinner. It features cashews, lentils and whole grain bread, all great sources of protein!

Spiced Carrot and Red Lentil Soup

Check out the recipe here
4.72 from 52 votes
Protein: 28g
Calories: 534kcal
Ready in:25 minutes

Bonus: simple ingredients and quick to make

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.

High Protein Black Bean Lime Dip

Check out the recipe here
4.66 from 38 votes
Protein: 23g
Calories: 474kcal
Ready in:10 minutes

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!

Chickpea Spinach Salad

Check out the recipe here
4.63 from 170 votes
Protein: 23g
Calories: 579kcal
Ready in:7 minutes
Recipe by: HurryTheFoodUp

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!

Lentil Tabbouleh

Check out the recipe here
5 from 4 votes
Protein: 19g
Calories: 460kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: excellent time-protein-taste ratio

Looking for a high protein meal that’s easy and vegan? Try this tabbouleh with lentils – a protein packed take on the classic dish!

The Best High-protein Tangy Tempeh Salad – Quick & Vegan

Check out the recipe here
4.79 from 14 votes
Protein: 22g
Calories: 368kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: gluten-free and versatile

This tangy tempeh salad is quick, tasty and packed with protein. And better yet – use whatever you have in the fridge!

Chickpea Salad Sandwich

Check out the recipe here
4.84 from 6 votes
Protein: 20g
Calories: 481kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: great for any time of the day

Upgrade your vegetarian sandwich offerings with this chickpea salad sandwich! It’s simple and speedy with 20g of protein!

Wedge Salad with Creamy Cashew Dressing

Check out the recipe here
No ratings yet
Protein: 23g
Calories: 386kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: light, creamy and versatile

Fresh, easy and delicious vegetarian wedge salad with creamy cashew dressing makes a perfect high protein lunch in a jar.

Greek Pitas

Check out the recipe here
4.84 from 24 votes
Protein: 27g
Calories: 573kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: easy to make and flavourful

Greek Pitas Recipe. Ready in 10 minutes. High in vitamin A, C and iron. Bursting out with delicious ingredients, perfect as a snack or healthy meal.

Spinach Tomato Quesadilla

Check out the recipe here
4.55 from 22 votes
Protein: 28g
Calories: 458kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: very versatile lunch or dinner classic

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.

Vegetarian Banh Mi

Check out the recipe here
5 from 1 vote
Protein: 20g
Calories: 432kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: a recipe with history!

Need a tasty sandwich that’s healthy too? Try our vegetarian banh mi, a light and healthy take on the Vietnamese classic!

Easy Homemade Ramen in a Jar

Check out the recipe here
4.75 from 4 votes
Protein: 24g
Calories: 432kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: very simple, but very satisfying soup

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.

Healthy Egg Salad

Check out the recipe here
5 from 3 votes
Protein: 24g
Calories: 446kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: colourful, full of flavour and filling

Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch!

Vegan Lettuce Wraps

Check out the recipe here
5 from 3 votes
Protein: 15g
Calories: 370kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: light, colourful and easy

Looking for a light lunch or snack? Try our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu!

One Pan Mediterranean Couscous Bowl

Check out the recipe here
5 from 1 vote
Protein: 20g
Calories: 553kcal
Ready in:25 minutes
Recipe by: Abril Macías

Bonus: full of veggies, simple and tasty

Need a new couscous recipe? Try this Mediterranean couscous bowl with a soy yogurt dressing. The perfect lunch, side or dinner!

Turkish Lentil Salad

Check out the recipe here
4.85 from 20 votes
Protein: 19g
Calories: 444kcal
Ready in:7 minutes
Recipe by: HurryTheFoodUp

Bonus: very quick, tasty go-to lunch recipe

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!

Smoked Tofu and Hummus Buddha Bowl

Check out the recipe here
4.87 from 15 votes
Protein: 19g
Calories: 399kcal
Ready in:15 minutes
Recipe by: Hauke

Bonus: easy, healthy and flavourful

Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)

Vegan Chickpea Winter Salad – Ready in 15 mins

Check out the recipe here
4.83 from 23 votes
Protein: 17g
Calories: 398kcal
Ready in:15 minutes
Recipe by: Jansen & HurryTheFoodUp

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!

High Protein Vegetarian Dinner Ideas

Spinach Feta Pancakes

Check out the recipe here
4.94 from 32 votes
Protein: 36g
Calories: 529kcal
Ready in:30 minutes
Recipe by: Sofia & HurryTheFoodUp

Bonus: easy and very healthy meal, simple ingredients

These feta and spinach pancakes are quick and easy – and cover a whole range of important nutrition and health topics!

Low-Carb Spinach and Cheese Pie

Check out the recipe here
4.74 from 45 votes
Protein: 20g
Calories: 315kcal
Ready in:40 minutes
Recipe by: HurryTheFoodUp

Bonus: super quick preparation, delicious and healthy, enjoy it 🙂
20 g protein per serving

This low-carb pie that’s keto-friendly is incredibly tasty – and the best thing – it takes only five minutes to prep! Seriously!

Heavenly Halloumi Salad

Check out the recipe here
4.83 from 23 votes
Protein: 24g
Calories: 474kcal
Ready in:25 minutes
Recipe by: HurryTheFoodUp

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!

Beetroot Pasta

Check out the recipe here
4.70 from 56 votes
Protein: 26g
Calories: 621kcal
Ready in:25 minutes
Recipe by: Lisa & HurryTheFoodUp

Bonus: healthy and tasty, super versatile meal, full of health benefits

The beets are bangin’ in this eye-catching dish. Highly nutritious, beetroots are an awesome addition to any pasta meal – including this beauty!

Vegetarian Toad in the Hole

Check out the recipe here
4.80 from 15 votes
Protein: 32.1g
Calories: 502kcal
Ready in:50 minutes
Recipe by: HurryTheFoodUp

Bonus: tasty and nutritious, can be stored for a while in the fridge

Vegetarian toad in the hole paves the way for a meat-free future – why eat meat when you can have this instead?

Easy Baked Feta with Veggies

Check out the recipe here
4.74 from 41 votes
Protein: 23g
Calories: 505kcal
Ready in:40 minutes
Recipe by: HurryTheFoodUp

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.

Lentil Tacos

Check out the recipe here
4.88 from 16 votes
Protein: 29g
Calories: 599kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: delicious meal for the whole family

These veggie lentil tacos are our new go-to meal. SO TASTY and stacked with lentil protein and fiber, it’s time to take dinner up to the next level.

Black Bean Burrito Bowl

Check out the recipe here
5 from 2 votes
Protein: 29g
Calories: 535kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: can easily be made vegan, just swap Greek yogurt for soy yogurt.

In this healthy burrito bowl we’ve got quinoa, black beans, avocado, pineapple, tofu and Adobo sauce for a sizzling taste bud fiesta!

Vegan Stuffed Peppers

Check out the recipe here
4.64 from 11 votes
Protein: 30g
Calories: 615kcal
Ready in:1 hour 20 minutes
Recipe by: Kat & HurryTheFoodUp

Bonus: filling and flavourful

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 Tofu Bolognese

Check out the recipe here
4.95 from 19 votes
Protein: 27g
Calories: 569kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: super healthy and interesting

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!

Kale and White Bean Soup

Check out the recipe here
5 from 2 votes
Protein: 23g
Calories: 458kcal
Ready in:45 minutes
Recipe by: Abril Macías

Bonus: comforting, filling and flavourful

Fill up and power up on our hot vegetarian kale and white bean soup. It’s an absolute pearl for your healthy slim down diet.

Bean and Pasta Vegetarian Casserole

Check out the recipe here
4.67 from 15 votes
Protein: 21g
Calories: 512kcal
Ready in:40 minutes
Recipe by: Abril Macias

Bonus: healthy, satisfying and low effort

A dump and bake dish that will please everyone, this bean and pasta vegetarian casserole makes a perfect healthy dinner.

Perfect Pizza Pancake Recipe

Check out the recipe here
4.68 from 28 votes
Protein: 25g
Calories: 405kcal
Ready in:25 minutes
Recipe by: Dave

Bonus: fun, versatile and creative

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!

Aubergine and Lentil Vegetarian Moussaka

Check out the recipe here
5 from 3 votes
Protein: 30g
Calories: 421kcal
Ready in:50 minutes
Recipe by: Abril Macías

Bonus: only one casserole dish needed to make this dish

This healthy high protein vegetarian moussaka is a true veggie delight with Greek soul and full of flavour and texture!

Roasted Asparagus and Tomato with Halloumi

Check out the recipe here
5 from 2 votes
Protein: 21g
Calories: 406kcal
Ready in:32 minutes
Recipe by: Abril Macías

Bonus: healthy and low effort

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.

Roasted Cauliflower Steak with Red Pepper Sauce

Check out the recipe here
4.50 from 6 votes
Protein: 18g
Calories: 383kcal
Ready in:45 minutes
Recipe by: Abril Macías

Bonus: juicy, flavoursome and healthy

After the perfect cauliflower steak? Try this simple & delicious roasted cauliflower steak with ricotta and pepper sauce!

Dal Khichdi and Kachumber Salad

Check out the recipe here
4.72 from 7 votes
Protein: 15g
Calories: 337kcal
Ready in:1 hour
Recipe by: Gabriella English

Bonus: high in both protein and fibre, comforting

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.

Mouthwatering Meatless Chili Sin Carne (vegan)

Check out the recipe here
4.75 from 86 votes
Protein: 15g
Calories: 367kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

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.

Oven Roasted Broccoli Halloumi Traybake

Check out the recipe here
5 from 2 votes
Protein: 32g
Calories: 562kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: simple, healthy and delicious

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! 🙂

5 from 8 votes
Prep Time:10 minutes
Cook Time:25 minutes
Total Time:35 minutes
Servings:2 servings
Calories:561kcal

Ingredients

  • 1 lb broccoli
  • 1 red onion
  • 1 chili pepper optional
  • 2 tbsp cashews
  • 2 handful basil fresh
  • 2 clove garlic
  • ½ lime
  • 1 tsp salt divided
  • ¼ tsp black pepper
  • 1 ⅓ cup lentils, cooked
  • 2 oz halloumi cheese
  • ½ tbsp olive oil
  • 1 tbsp parsley or dill
  • 3.5 oz ciabatta bread

Instructions

  • Preheat the oven to 430 F / 220 C.
  • 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.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

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Vegetarian Protein FAQ

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 sizeProtein
~300kcal12.5g+
~400kcal16.5g+
~500kcal21g+
~600kcal25g+

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.

What vegetarian foods are high in protein?

Cheese, eggs, yogurt, lentils, seeds, nuts, quinoa, tofu and seitan are all high in protein and make excellent vegetarian choices.

Below is a table full of even more high protein veggie foods.

High Protein Veggie FoodsProtein per 100gKcal per 100g
Lentils, cooked9.02116
Chickpeas, cooked8.86164
Black beans, cooked8.86132
Oats16.9389
Quinoa, uncooked14.1368
Peanuts25.8567
Peanut butter24590
Almonds21.2579
Walnuts15.2654
Hazelnuts15628
Hemp seeds31.6553
Sunflower seeds20.8584
Flax seeds18.3534
Chia seeds16.5486
Seitan (vital wheat gluten)75.2370
Nutritional yeast60400
Tempeh20.3192
Firm tofu9.0880
Chicken egg, medium12.6143
Cheddar cheese23.3409
Mozzarella, whole milk22.2299
Feta cheese14.2265
Plain Skyr11.3373
Cottage cheese, lowfat, 2% milkfat1182
Greek yogurt8.7894
Whole milk yogurt, plain3.4761
Whole milk, 3.25% milkfat3.1561
Source: USDA

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.

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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 above can use all types of the food in this list.

Need even more high protein veggie recipes?

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 🙂

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20 comments
  1. 5 stars
    Wow, a really awesome variety of foods to try, I have made a couple of these and they were fantastic. I will make the others gradually and let you know how they came out. thanks for this.

    1. Woo, great to hear, Winona! I’m really glad you enjoyed the recipes. Enjoy the rest and thanks for writing!

  2. Thanks this is a very helpful article for vegetarian

  3. A cold pasta salad that’s actually somewhat healthy? Something I can use to trick myself into actually eating broccoli? Now THAT’S something I can get behind!

      1. You too.

    1. My understanding is that eggs and cheese are NOT vegetarian

      1. They’re not vegan, but they are vegetarian using the given standard ‘ovo-lacto vegetarian’, which is what we use on this site 🙂

  4. You guys realise salmon isn’t vegetarian right?

    1. We’ve heard it said. Where is the salmon? Thanks Callum.

      1. The Cajun tofu scramble is a recipe for blackened salmon tacos.

  5. 5 stars
    Thanks for sharing such a good and healthy list of food and its recipes. Nowadays we all need good food to improve our immunity to be healthy.

    1. You’re very welcome Sumit! 🙂

  6. It looks yummy, thank you for sharing amazing healthy foods and recipes. I will try to make it.

    1. Yep! The recipes are tasty and nutritious indeed! Glad you like the collection! 🙂

  7. my mom told me i need to get better eating since I’m the only vegetarian in the house so I looked it up and I’m gonna try at least half these

    1. Thank you for the feedback! Let us know which ones you enjoyed the most 🙂

  8. As someone who looks for vegetarian recipes often, I’m sure the recipes are great, but I really enjoy the format of the webpage! With the ratings and time frame right there. Very helpful thank you

    1. Thanks Allison, I’m glad to hear it’s useful! Enjoy! 🙂

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