50 Healthy Vegetarian Recipes – High-protein AND Low-fat
- Updated on Jun 03, 2021
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Eating vegetarian is definitely good for you (we’re sure!), but it’s not always easy to find healthy vegetarian recipes.
Sometimes the only vegetarian options are mac & cheese or a veggie burger on a big bun.
And while comfort food doesn’t hurt every once in a while, it should definitely be balanced out with some healthy vegetarian meals!
That’s where we come in with this fabulous compilation that covers everything from healthy vegetarian breakfast ideas, to healthy vegetarian dinner ideas (and if you need more, we’ve got healthy vegetarian lunch ideas for weight loss over here!).
You’ll find some HurryTheFoodUp classics like our breakfast egg muffins and black bean soup, plus some exciting new recipes for easy healthy vegetarian meals.
We’ve also included lots of healthy vegan recipes in here!
What makes a recipe healthy?
While I’m sure you all have some instincts about what constitutes a healthy vegetarian recipe, we have some more concrete info for you.
In fact, we got our nutritionist, James, to set up a list of requirements for us, so this isn’t all conjecture and guess work!
It’s important to look for meals and recipes that are balanced and nutritious.
This isn’t a weight loss recipe list, so if that’s what you’re looking for, go check out our list of vegetarian weight loss recipes!
If you’re just looking for a healthy vegetarian recipe, here’s what James says we should look out for.
How can I find healthy vegetarian recipes myself?
- At least 10g of protein per recipe (because protein contributes to muscle maintenance and keeps you full)
- Less than 25g of fat, less than 8g of saturated fat (because some fat is good but not too much)
- You should include whole-grain carbohydrates, like brown rice, pasta, buckwheat, or quinoa, or starchy vegetables, like sweet potatoes, or potatoes (so that you’re getting lots of nutrients with your carbs)
- Aim for non-starchy veggies along with the starchy ones above. The starchy ones give you the calories from carbohydrates and non-starchy ones (think courgettes, peppers, or broccoli) contain lots of other healthy nutrients.
So, you can follow these guidelines when you’re looking at other recipes so that you can find healthy vegetarian recipes all on your own (why not start with these healthy high calorie vegetarian meals?).
Or better yet, you can keep scrolling to read this list of healthy vegetarian meals that we’ve made based on his suggestions (if you like these, you should also check out our 79 best veggie meals that please everyone!)!
Coming up are our very best balanced vegetarian meals and nutritious vegetarian recipes.
Breakfast
1. Cottage Cheese Pancakes
Bonus: a classic with extra protein
441 calories per serving
34g of natural protein. Just three ingredients: Cottage cheese, eggs, and oats (a simple cottage cheese afternoon snack can’t be beat!). 12 minutes from start to finish. You won’t be disappointed!
2. Baked Eggs in Spinach & Tomato
Bonus: savory and delicious
416 calories per serving
Baked Eggs in Spinach and Tomato. A delicious breakfast to help combat hangovers by replenishing the most important nutrients and amino acids. Easy to make and very tasty. You know you wanna.
3. Mango Vanilla Protein Smoothie
Ready in: 6 minutes
Recipe by: FitMealIdeas
Bonus: so much protein for a smoothie!
253 calories per serving
This 4 ingredient creamy, sugar-free Mango Raspberry Vanilla Protein Smoothie is naturally dairy-free, gluten-free and can be made vegan.
4. Chickpea Pancakes with Onion & Feta
Bonus: a new take on breakfast
214 calories per serving
These easy chickpea pancakes are sweet and salty, and absolutely delicious. Be warned, breakfasts will never be the same again!
5. Greek Yogurt Fruit Salad
Ready in: 15 minutes
Recipe by: FitMealIdeas
Bonus: the perfect start to your day
213 calories per serving
Protein packed healthy Greek yogurt fruit salad with fresh fruits served with vanilla flavored greek yogurt sweetened with monk fruit. It is no sugar, without cream cheese and cool whip yogurt salad
6. Vegan IRONMAN Oatmeal
Recipe by: HurryTheFoodUp
Bonus: fuel for your busiest mornings
453 calories per serving
This power breakfast inspired by IRONMAN champion Patrick Lange is the perfect vegan way to smash your health targets!
7. Low Carb Egg Muffins
Bonus: the perfect grab and go breakfast
219 calories per serving
Delicious and Healthy Breakfast Egg Muffins. Simple recipe, great taste. Low carb and high in protein. Perfect as a full meal or filling snack.
8. Sweet Potato Kale Hash
Ready in: 25 minutes
Recipe by: BucketListTummy
Bonus: savory and nutritious
224 calories per serving
This Sweet Potato Kale Hash recipe is an easy way to add veggies to your breakfast. With sauteed kale and sweet potato and veggies, this vegan breakfast hash will be a morning favorite!
9. Quick Spanish Omelette
Bonus: a classic for a reason
299 calories per serving
A modern update to a Spanish classic with less time, less oil, and the same great taste. Clear and easy instructions mean you’ll nail this Spanish wonder in no time.
10. Curry Tofu Scramble
Ready in: 25 minutes
Recipe by: FitMealIdeas
Bonus: hearty and fortifying
185 calories per serving
Vegan, protein-rich and healthy breakfast tofu scramble, is easy to make in under 30 minutes (if that sounds good, you need try our top 10 quick breakfast ideas, all ready in under 20 mins!). Loaded with vegetables, seasoned with curry powder, and makes a perfect dish to include in meal planning. Also known as “Tofu Bhurji”.
Lunch
11. Curried Lentil Soup with Coconut
Bonus: hearty and protein packed
334 calories per serving
Follow our fool-proof simple cooking steps for the perfect coconut curry lentil soup. Packed with protein, fiber and a high-summer taste!
12. White Bean Salad
Bonus: light, colourful and easy
357 calories per serving
Speedy White Bean Salad – this tangy take on the classic is super-quick and super-tasty. It’s time to make lunch a thing to look forward to again.
13. Vegetarian Taco Salad
Ready in: 40 minutes
Recipe by: TheGourmetRD
Bonus: fresh and crunchy
460 calories per serving
If you’re looking for something delicious, healthy, and satisfying, look no further than this vegetarian taco salad (and if you are loving this, then try our 29 favorite vegetarian taco recipes too!)! It’s packed full of wholesome and nutritious ingredients from roasted sweet potatoes to creamy avocado to perfectly crunchy tortilla chips.
14. Pumpkin Lentil Soup with Ginger
Ready in: 20 minutes
Recipe by: MyGoodnessKitchen
Bonus: protein packed comfort food
200 calories per serving
Ready in around 20-minutes this 5-ingredient pumpkin lentil soup with ginger is a quick and delicious spiced bowl to warm the cockles (and if you like this, we have a list of 25 pumpkin soups that you will adore!).
15. Mediterranean Quinoa Salad
Ready in: 25 minutes
Recipe by: ChoosingChia
Bonus: perfect for summer
361 calories per serving
This recipe for Mediterranean Quinoa Salad will quickly become a staple in your kitchen. It’s perfect to enjoy on its own, bring to a potluck, or as a side!
16. Watermelon and Feta Salad
Bonus: surprisingly good flavour combos
381 calories per serving
This exceptionally quick and easy watermelon and feta salad is also incredibly tasty – and we even include a guide to picking the right watermelon!
17. Swiss Chard Soup with Lentils
Ready in: 30 minutes
Recipe by: TheCleverMeal
Bonus: perfect for summer
344 calories per serving
This scrumptious Swiss chard soup with red lentils takes one pot, it’s ready in 30 minutes and will surprise your taste buds! Hearty red lentils combined with green swiss chard, garlic, and broth infused with cumin, turmeric and cinnamon.
18. Roasted Broccoli & Cauliflower Salad
Bonus: awesome and totally vegan
428 calories per serving
Roasted Broccoli and Cauliflower Salad – forget fads and so-called superfoods, this is the real deal. Vegan, delicious and rammed with nutrients.
19. Spicy Black Bean Soup
Bonus: creamy, cozy and spicy
442 calories per serving
So comforting you want to sit in it. Only vegan ingredients, great taste and ready in 20 minutes. High in protein and fiber. You won’t be disappointed!
20. Tofu Panzanella Salad
Ready in: 15 minutes
Recipe by: FitMealIdeas
Bonus: perfect for summer
277 calories per serving
Try this spicy tofu Panzanella salad that is vegan, low-carb, protein-packed, and gluten-free. This spring Panzanella salad is a healthy twist to traditional Panzanella salad with cucumber, tomatoes, and oil-free lemon dressing.
21. African Peanut Soup
Bonus: full of nutrients and exciting flavours
436 calories per serving
Healthy African peanut soup with rice, based on a traditional West African recipe that’s packed with protein, vitamins and, best of all, flavour (for more high protein vegetarian soups try these).
22. Spiced Chickpea Salad
Ready in: 15 minutes
Recipe by: CaramelTintedLife
Bonus: crunchy and bursting with flavour
222 calories per serving
This delicious vegan chickpea salad is made with chickpeas, cucumber, cherry tomatoes and onions dressed in a fresh, light vinaigrette – perfect for summer (and if you like the sound of this, you’ll love our other vegan chickpea recipes!). You will love the hint of spice in the dressing!
23. Vegan Lentil & Potato Salad
Bonus: full of nutrients and exciting flavours
420 calories per serving
This protein packed vegan lentil and potato salad is a perfect weight loss recipe. It’s filling, healthy and nutritious, while still tasting amazing!
Dinner
24. Tomato Shakshuka
Recipe by: HurryTheFoodUp
Bonus: the darling of the food world for good reason
354 calories per serving
This easy vegetarian shakshuka recipe breaks everything down into simple steps for a great Shakshuka result every time!
25. Chili Garlic Tofu
Ready in: 30 minutes
Recipe by: ChampagneTastes
Bonus: garlicky, vegan and delicious
209 calories per serving
This easy vegan chili garlic tofu is made with extra-firm tofu, seared brussels sprouts and a sweet and spicy sauce. Serve with rice or cauliflower rice!
26. Easy Pasta with Lentils
Ready in: 55 minutes (just 10 min prep)
Recipe by: SkinnySpatula
Bonus: cozy and protein-packed
280 calories per serving
This easy pasta with lentils (pasta e lenticchie) is a simple one-pot recipe that’s bursting with flavour. Make it vegetarian or vegan for a delicious and healthy recipe that’s also budget-friendly.
27. Sweet Potato Feta Bake
Bonus: warm and cozy goodness
412 calories per serving
This sweet potato and feta bake (yams bake) recipe is the perfect comfort meal (and easily one of our favorite sweet potato bakes). Like casserole, but full of nutritious veggies for that delicious health kick!
28. Gnocchi With Roasted Vegetables
Ready in: 28 minutes
Recipe by: DancingThroughTheRain
Bonus: healthy, tasty, and easy
429 calories per serving
This delicious Sheet Pan Gnocchi with Roasted Vegetables is a fantastic dinner that you can have ready in less than half an hour! With mushrooms, leeks, kale and more, this flavorful dish is a complete meal in one pan!
29. Moroccan Spiced Carrot Chickpea Stew
Ready in: 40 minutes
Recipe by: OccasionallyEggs
Bonus: colourful, quick, and easy
220 calories per serving
A simple, pantry led Moroccan spiced carrot stew, with only five basic ingredients plus spices. Really easy and delicious, it’s a perfect weeknight option.
30. Tofu Sweet Potato Bowl
Ready in: 55 minutes (just 10 min prep)
Recipe by: VeggieChick
Bonus: bursting with protein and flavour
433 calories per serving
Warm up with this comforting Tofu Sweet Potato Bowl with Tahini Sauce. It’s FULL of amazing sweet and tangy flavors.
31. Vegan Shepherd’s Pie with Lentils
Ready in: 1 hour and 10 minutes
Recipe by: LittleSugarSnaps
Bonus: cozy and comforting
435 calories per serving
Vegan shepherd’s pie with lentils is pure comfort food. Loaded with nutritious ingredients all snuggled under creamy mashed potatoes. This is one hearty, comforting and easy to make veggie-loaded meal that is sure to delight your tastebuds.
32. Rogan Josh with Aubergine
Ready in: 45 minutes
Recipe by: LittleSugarSnaps
Bonus: packed with protein and flavour
339 calories per serving
This vegetarian rogan josh curry is packed with wholesome ingredients – it’s healthy comfort food for chilly days. This curry is vegetarian/ vegan and a great way to satisfy a curry craving.
33. Sweet Potato Burritos
Bonus: bursting with colour and flavour
496 calories per serving
Sweet Potato Burritos – bursting with Mexican flair and tantalizing flavours, this authentic recipe is easy to make for one or the whole big family (and if you’re looking for more tasty dishes the kids will love, try our vegetarian kids meals now!)!
34. Vegan Sweet & Sour Chickpeas
Ready in: 15 minutes
Recipe by: MyPlantifulCooking
Bonus: perfect for weeknights
345 calories per serving
Skip the Chinese takeout and make your own vegan sweet and sour chickpeas instead (and many other vegan Chinese dishes on top of that!)! It is rich, flavorful yet healthy at the same time.
35. Sheet Pan Huevos Rancheros
Ready in: 30 minutes
Recipe by: FoodMeanderings
Bonus: quick and spicy
400 calories per serving
These Easy Sheet Pan Huevos Rancheros are made with instant rice, canned refried beans and a quick blender tomato sauce for an easy, spicy delicious vegetarian breakfast in 30 minutes (more amazing vegetarian breakfast recipes here)!
36. Kitchari
Ready in: 45 minutes
Recipe by: UrbanFarmie
Bonus: traditional Ayurvedic goodness
233 calories per serving
Kitchari is a rice-lentil porridge that follows Ayurvedic principles – an easy, healthy and convenient dish that comes together in just 45 minutes. Perfect for weeknight dinners and make ahead!
37. Vegan Tofu Bolognese
Bonus: vegan and awesome
596 calories per serving
It was about time we veganized the Italian classic (we do love a good vegan Italian recipe). And we’re proud to say we were successful. Please welcome the amazing Vegan Bolognese!
38. Saag Paneer
Ready in: 30 minutes
Recipe by: MyGoodFoodWorld
Bonus: nutritious and delicious
315 calories per serving
Spinach and paneer recipe that is easy, delicious and such a time saver without compromising on outcomes!
39. Sweet Potato & Asparagus Frittata
Ready in: 50 minutes (just 5 min prep)
Recipe by: EatTheGains
Bonus: creamy, easy, and healthy
303 calories per serving
Easy sweet potato frittata with asparagus, artichokes, and goat cheese packs protein, carbs, and healthy fats. Perfect for balanced breakfast, brunch, or meal prep.
40. Thai Noodle Salad
Ready in: 16 minutes
Recipe by: ThisThatMore
Bonus: fresh and colourful
461 calories per serving
Thai Noodle Salad is a perfect way to enjoy all the crunchy vegetables. It is served with amazing peanut sauce and that sauce makes this salad just too irresistible. This noodle salad are perfect for summertime as it only take just a few minutes to prepare.
41. Zucchini Tomato Eggplant Bake
Ready in: 50 minutes (just 10 min prep)
Recipe by: EverydayEileen
Bonus: comfort food that’s good for you
233 calories per serving
Super easy one pan vegetable bake with the addition of low-fat mozzarella and Parmesan Reggiano. Perfect on its own as an entree. Have this vegetable bake with a loaf of Italian bread to soak up the juices from the veggies.
42. Vegan Stuffed Zucchini Boats
Ready in: 45 minutes
Recipe by: DebraKlein
Bonus: bursting with flavour
228 calories per serving
Turn zucchini into a crave worthy meal with this easy recipe (find more plant-based zucchini recipes here!). The BEST plant-based filling EVER, with delicious meaty texture and tons of umami taste….topped with marinara sauce and baked to perfection.
43. 30 Minute Vegetarian Burrito Bowl
Ready in: 30 minutes
Recipe by: KnifeAndSoul
Bonus: smokey and delicious
479 calories per serving
A quick and easy Vegetarian Burrito Bowl recipe with brown rice, coriander/cilantro, smoky refried black beans, zingy corn salsa, and creamy guacamole (if you like this, why not try our Mexican-inspired veggie quesadilla ideas?).
44. Bell Peppers in Mediterranean Sauce
Bonus: literally stuffed with protein
529 calories per serving
Easy Stuffed Bell Peppers baked in a delicious tomato sauce – foolproof instructions and packed with vitamins and nutrients – bring the health back!
45. Vegetarian Bibimbap Recipe
Ready in: 50 minutes (just 10 mins prep)
Recipe by: IHeartUmami
Bonus: the original bowl meal
229 calories per serving
Vegetarian Bibimbap Recipe with bibimbap sauce, made gluten-free and soy-free (more veggie Asian recipes this way). This Korean bibimbap rice bowl is filled with vegetables that you can pick-and-choose what you want to make.
46. Kathi Roll with Paneer
Ready in: 40 minutes
Recipe by: GoHealthyEverAfter
Bonus: street food made at home
173 calories per serving
Paneer kathi roll recipe with an easy paneer masala filling, crunchy veggies and yummy mango chutney. A healthy, delicious paneer recipe that can be eaten as a snack, brunch or quick dinner.
47. Vegan Mushroom Risotto
Bonus: creamy, delicious, and totally vegan
404 calories per serving
Follow Kat’s simple instructions for the creamiest vegan mushroom risotto this side of an animal product.
48. Vegan Ramen
Ready in: 1 hour (just 15 min prep)
Recipe by: VeganHuggs
Bonus: warm, cozy, and good for you
465 calories per serving
This Vegan Ramen recipe is a soul-warming dish that the whole family will love. It’s made with silky noodles, meaty shitake mushrooms, crunchy fried tofu, crisp veggies, and a deeply-flavored ginger-miso broth.
49. Vegetarian Enchilada Casserole
Ready in: 40 minutes
Recipe by: ChefSavvy
Bonus: the perfect blend of spices and cheesiness
396 calories per serving
This Easy Vegetarian Enchilada Casserole is layered with black beans, corn, green chilies, enchilada sauce and corn tortillas! This is an easy vegetarian meal the whole family will love (and you can find more simple vegetarian meals right here!)!
50. Lentil Patties
Bonus: full of protein and nutrients
360 calories per serving
These awesome high-protein vegetarian lentil patties can be used as lentil burgers or fritters, and even made vegan, too!
Ingredients
- ⅓ cup wholegrain flour
- 1 tsp coriander seeds, ground
- 1 tsp paprika powder
- ½ tsp salt
- 2 eggs (or mix 1 tbsp ground flaxseed with 3 tbsp hot water, stir and let rest for a min to create a ‘flax egg’)
- 4-6 tbsp water
- ½ medium red onion
- 1 heaped cup lentils, cooked
- 2 tsp olive oil
Optional
- ½ cup low fat Greek Yogurt (½ cup = 120g)(you could also use sour cream)
- 2 handful baby leaf salad
Instructions
- In a bowl add flour, coriander seeds, paprika, salt, eggs (or flax eggs) and some water if needed. Start 4 tbsp water, then add a couple more if the batter is still super-sticky. Mix to a batter.
- Finely dice the red onion and rinse and drain the lentils. Mix in both to the batter.
- Add the olive oil to a pan, wipe it around and and set to medium-high heat.
- Now, ideally with a big spoon, take a burger-sized amount of the batter and place it into the pan. If needed adjust slightly with the spoon to make the patties look nice.
- Fry flat in the pan 4 minutes each side or until golden brown.
- If wanted, serve with a salad/potatoes/rice and your Greek yoghurt or sour cream or vegan mayonnaise. Enjoy 🙂
NOTES
Nutrition
Whether you came looking for high protein vegetarian recipes, low fat vegetarian recipes, or healthy vegetarian dinner recipes, I hope you found what you were looking for!
We know that a vegetarian diet can trick you into thinking you’re eating healthy but that’s not always the case. This list of healthy vegetarian recipes (btw, cheap vegetarian recipes are over here!) should be the guidance you need to stay healthy and stay vegetarian.
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
Comments
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3 comments
Such a wonderful roundup of healthy vegetarian recipes. Just pinned it.
Am going to bookmark this. Such a handy collection of recipes! Thank you so much for including my saag paneer recipe here. Padma
That’s great Padma! That’s exactly what we want to hear. Yes, definitely healthy, tasty and comfortable recipes