Eating a vegetarian diet doesn’t mean sacrificing protein! In fact, there are plenty of delicious high-protein vegetarian meals that will keep you satisfied and energized. Whether you’re looking for a quick weeknight dinner or a filling lunch, these meals are packed with protein and flavor. Here are three diverse examples of high-protein vegetarian meals that you can easily whip up at home.
Stuffed peppers make for a colorful and nutritious meal that’s perfect for a weeknight dinner or meal prep. This recipe is not only high in protein thanks to the quinoa and black beans but also bursting with flavors.
Start by preheating your oven to 375°F (190°C). While the oven is heating, cook 1 cup of quinoa according to package instructions. In a large bowl, mix the cooked quinoa with 1 can of drained and rinsed black beans, 1 cup of corn, 1 diced tomato, 1 teaspoon of cumin, and salt and pepper to taste.
Cut the tops off 4 bell peppers and remove the seeds. Fill each pepper with the quinoa mixture and place them upright in a baking dish. Drizzle with olive oil and cover with foil. Bake for 25 minutes, then remove the foil and bake for an additional 10 minutes until the peppers are tender. Serve hot, garnished with fresh cilantro or avocado slices.
Notes: You can swap out black beans for kidney beans or add shredded cheese on top before the final baking for extra flavor.
Looking for a comforting dish that’s packed with protein? This chickpea and spinach curry is quick to make and pairs beautifully with rice or naan. It’s a fantastic option for a cozy dinner.
In a large pan, heat 1 tablespoon of olive oil over medium heat. Add 1 chopped onion and sauté until translucent. Stir in 2 minced garlic cloves and 1 tablespoon of grated ginger, cooking for another minute. Add 1 tablespoon of curry powder, 1 can of diced tomatoes, and 1 can of drained chickpeas, bringing it all to a simmer.
Once simmering, add 4 cups of fresh spinach and cook until wilted. Season with salt and pepper, and if desired, a splash of coconut milk for creaminess. Serve the curry over cooked rice or with warm naan bread.
Variations: For added protein, toss in some cubed tofu or serve it with a side of Greek yogurt. You can also adjust the spices according to your heat preference.
This vibrant lentil stir-fry is a quick and healthy meal option that’s perfect for lunch or dinner. Lentils are an excellent source of protein, and when combined with colorful vegetables, you have a nutritious powerhouse in one bowl.
Begin by cooking 1 cup of lentils according to package instructions. In a large skillet, heat 2 tablespoons of sesame oil over medium-high heat. Add 1 diced bell pepper, 1 cup of broccoli florets, and 1 cup of sliced carrots. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
Add the cooked lentils to the skillet along with 2 tablespoons of soy sauce and a teaspoon of garlic powder. Stir well to combine and cook for an additional 2-3 minutes. Serve the stir-fry over cooked brown rice or quinoa, garnished with sesame seeds and chopped green onions.
Notes: Feel free to add any of your favorite vegetables, such as snap peas or zucchini, and switch up the sauce with teriyaki or hoisin for a different flavor profile.
These examples of high-protein vegetarian meals show that eating meat-free can still be delicious and satisfying. Whether you’re a full-time vegetarian or just looking to incorporate more plant-based meals into your diet, these recipes will keep you fueled and happy!