20 Protein-Packed Vegetarian Meals

If you’re a vegetarian, you’re probably always looking for fresh, healthy, and delicious meatless meals. And by now you know that getting your vegetarian protein and varying your menu to ban boredom are two of the biggest challenges. That’s why we’ve found 20 awesome, high protein vegetarian meals from around the web and broken them up below into breakfast, lunch, dinner, and snacks.

See which ones you haven’t tried yet—and then plan out your healthy eating game plan with some Zero Belly Smoothies mixed in the rotation for an extra boost of waist-slimming superpowers.


1. Oatmeal Pancakes With Cinnamon Apples

Per 1 serving: 260 calories, 6 g fat (2.5 g saturated fat), 19 g sugars

Good old-fashioned pancakes are a staple breakfast food, but they’re not always known for being healthy. These pancakes are lighter and are made from oats and wheat flour, so they’ll give you a solid protein and fiber boost, too.

2. Fruit and Granola Greek Yogurt Parfait

Per 1 serving: 330 calories, 8 g fat (3.5 g saturated fat), 34 g sugars

Holy parfait. Breakfast doesn’t get much more simple than this. Just combine a yogurt of your choice (we recommend Greek) with fresh berries and granola for a sweet yet satisfying start to your day.

3. Chocolate-Coconut-Banana Smoothie Recipe

Per 1 serving: 183 calories, 6 g fat (5 g saturated fat), 37 mg sodium, 19 g sugar, 9 g protein, 3 g fiber

Perfect to kill that chocolate craving, this creamy smoothie is one you won’t forget. This recipe calls for a small carton of plain Greek yogurt, which is loaded in gut-healthy probiotics, packed with protein, and low in sugar. The majority of sugars occurring in this drink come from natural sources such as plain yogurt, dark chocolate, and banana, which makes it far healthier than most smoothies.

4. Oatmeal Superfood Breakfast Bars

Per 1 serving: 360 calories, 13.3 g fat (2.8 g saturated fat), 279 mg sodium, 50.3 g carbs, 7.6 g fiber, 14.6 sugars, 11.8 g protein

Just looking at these will make your mouth water. The vibrant colors from the variety of seeds and fruits make for a picture-perfect on-the-go breakfast, packed with superfood ingredients that will have you ready to take on any day. These bars are ideal to make ahead for an easy grab in the A.M. that will get you fueled to start the day and shedding those pounds in no time.

5. High Protein Vanilla Chia Pudding

Per 1 serving: 357 calories, 18.9 g fat (1.7 g saturated fat), 69 mg sodium, 38.7 g carbs, 10.1 g fiber, 15.8 g protein

Chia seeds, quinoa, and hemp hearts are all loaded with plant-based protein. A complete way to start out your day, this blend of superfoods is bumpin’ with nutrients. This is also a flat-belly dream with 0 grams of sugar and almost 16 grams of protein (without using maple syrup)!


6. Avocado and Heirloom Tomato Toast with Balsamic Drizzle

Per 1 serving: 419 calories, 22.5 g fat (4.7 g saturated fat), 327 mg sodium, 42.9 g carbs, 13.7 g fiber, 10.6 g sugars, 11.5 g protein

Here’s a satisfying lunch made with fresh avocado and juicy heirloom tomatoes; it doesn’t get much better than that! Avocados are a belly-fat killer and packed with healthy monounsaturated fats to leave you feeling fuller. So, when your stomach starts to rumble mid-day, reach for this easy 5-ingredient (plus seasoning) toast recipe to boost your energy and have you ready to take on the rest of the day.

7. Vegan Tempeh BLT Wrap

Per 1 serving: 382 calories, 26 g fat (5 g saturated fat), 722 mg sodium, 20.5 g carbs, 3.7 g fiber, 4.1 g sugars, 23 g protein

Tempeh is an awesome alternative when you’re looking to cut back or completely cut out the meat in your diet. Tempeh is a firmer version of its very close friend tofu. It actually contains more protein per gram and is a less processed form (Tofu’s getting jealous). Tempeh is new to us westerners but has been eaten in Asia for hundreds of years. The mild flavor allows you to season and dress it as you please to fit the taste you’re looking for.

8. Golden Raisin Wheat Berry Arugula Salad

Per 1 serving: 484 calories, 31.9 g fat (8.7 g saturated fat), 110 mg sodium, 43 g carbs, 3.6 g fiber, 22 g sugars, 13.2 g protein

Wheat berries are the whole-grain form of wheat, this complete grain prior to undergoing any processing is full of protein. Pairing wheat berries with peppery arugula and sweet raisins lead to an explosion of flavor in your mouth. High protein grains are always a great swap when you’re looking to stay away from meat. This may sound like your average salad but once you taste it you’ll understand the difference.


9. Braised Lentils and Vegetables

Per 1 serving: 322 calories, 4.2 g fat, 102 mg sodium, 50.4 g carbs, 17.1 g fiber, 5.4 g sugars, 16.1 g protein

Lentils are a nutrition-packed member of the legume family. One of the main benefits lentils bring to the table is their high fiber content. They also give you tons of energy and stabilize blood sugar. These are a filling addition to any meal and when seasoned right, can lead to a perfect balance of savory flavors. No wonder they’re lentils are one of the best of the healthiest foods on the planet!

10. Spaghetti Squash Lasagna

Per 1 serving: 292 calories, 13.8 g fat (7 g saturated fat), 820 mg sodium, 23.4 g carbs, 3.2 g fiber, 12.1 g sugars, 17.2 g protein

One of my favorite carb swaps is the spaghetti squash. I don’t know about you, but I am a huge pasta fan since growing up in an Italian family. There were just so many ways to eat it—with marinara, butter and garlic, meatballs, carbonara sauce- and the list doesn’t stop there. Now, there’s a way to enjoy these Italian favorites without all the added carbs and calories. The spaghetti squash has a similar appearance and texture to angel hair pasta once it’s cooked and pulled from its outer shell. This healthy pasta tip is the ideal answer for when you’re looking for that hearty Sunday night dinner.

11. Mexican Zucchini Burrito Boats

Per 1 serving: 389 calories, 8.6 g fat (3.4 g saturated fat), 315 mg sodium, 61.8 g carbs, 11.8 g fiber, 5.7 g sugars, 19.7 g protein

These zucchini burrito boats put Chipotle to shame. Stuffed with rice, veggies, beans and melty cheese to hold it all together, this Mexican dish is one of the best high protein vegetarian meals that will have you forgetting you skipped the meat.

12. Peanutty Quinoa Bowls with Baked Tofu

Per 1 serving: 595 calories, 27.8 g fat (3.8 g saturated fat), 629 mg sodium, 51.9 g carbs, 10.2 g fiber, 10.3 g sugars, 42.8 g protein

Tofu is the perfect substitute to add to breakfast, lunch or dinner, especially if you are staying away from animal meat. It is filled with protein and brings a great amount of nutritional value to the table. Tofu is made from soybeans and can be cooked to taste similar to just about any other meat. It is super absorbent so depending on the way you cook it and what you cook it in will really define how it will turn out. Think of it as a blank canvas ready to be painted. Try it out a few different ways and find out how you enjoy it best, here’s a great place to start.

14. Coconut Curry Lentil Soup

Per 1 serving: 463 calories, 11.4 g fat (7 g saturated fat), 1029 mg sodium, 64.7 g carbs, 26.9 g fiber, 9.2 g sugars, 27.7 g protein

What’s better than an incredibly comforting warm soup on a cold winter day? Not much. Come home and snuggle up to this soup that is super high in fiber and blasting with flavor. It’s creamy texture and kicking spices come together to make the perfect balance of flavors. The ginger in this soup will also help aid sickness, nausea, and congestion. So beat those winter sniffles with this hearty dinner.

14. Baked Falafel Bowls

Per 1 serving: 618 calories, 38.8 g fat (6.5 g saturated fat), 476 mg sodium, 58.3 carbs, 16.8 g fiber, 5.5 g sugars, 17 g protein

It’s true: the more colors you eat, the more nutrients you put into your body. Sticking to bright colored fruits and vegetables are a great way to increase your vitamin intake and some major flavors. When looking to boost your iron, eat greens, like arugula. An entire 2 cups of arugula contains only 10 calories. (Go ahead, read that again, it’s not a typo!) These bowls are beaming with color and with fully packed fiber to keep your digestive system on track.

15. Avocado Couscous Grapefruit Salad with Honey Lime Dressing

Per 1 serving: 588 calories, 32 g fat (8 g saturated fat), 288 mg sodium, 68.4 g carbs, 15.4 g fiber, 11.3 g sugars, 18.1 g protein

Here is a quick, simple, throw-together high protein vegetarian recipe perfect for those nights that you just have too much going on! I don’t know about you but I am a huge fan of adding citrus to zest up a basic salad. Grapefruit is also an excellent source of vitamin C, the colds worst enemy. This cold-fighter is bright in color and in flavor; sure to pack a punch. The citrus will add a sweet and sour tang to the couscous and jazz up the creamy avocado. Opt out of the honey dressing if you’re looking to reduce the sugar count and just use a mix of fresh lime juice and olive oil.


16. Vegan Buffalo Cheddar Cheese

Per 1 serving: 339 calories, 29.7 g fat (16.6 g saturated fat), 278 mg sodium, 15.3 g carbs, 3.8 g fiber, 3 g sugars, 8.2 g protein

Spread this ‘cheese’ on some homemade crackers or eat it with a spoon, there’s no wrong way to enjoy this! The smoky, spicy combination is bold and hearty. The cashews are disguised as a cheese that make the perfect vegan alternative. Cashews are a great mineral source packed with copper, manganese, magnesium and vitamin K.

17. Chickpea Croutons

Per 1 serving: 182 calories, 3 g fat, 12 mg sodium, 30.3 carbs, 8.7 g fiber, 5.3 g sugars, 9.7 g protein

Whether you’re topping a soup or salad or just looking for healthy snack ideas, here’s an answer! Pack a handful or two in a baggy and pick at them all day long. With such great crunch and flavor, these one ingredient croutons are an ideal wholesome snack. Forget the processed pretzels and chips, bake these chickpeas at home for a quick 20 minutes to create these protein-packed treats.

18. No-Bake Oatmeal Protein Energy Balls

Per 1 serving: 176 calories, 7.4 g fat (1.4 g saturated fat), 64 mg sodium, 19.4 g carbs, 2.8 g fiber, 8.8 g sugars, 8.8 g protein

Whoever invented this latest ‘no-bake balls’ food trend needs to be recognized! The convenience and ease of making these no-bake energy balls pretty much beats out any other snack out there. Always so delicious and filled with the perfect amount of protein and nutrients to keep you going, these oatmeal protein balls will have you feeling some type of way. Their gooey and rich texture are munch-worthy in between meals or for a late night snack.

19. Banana Nut Quinoa Bars

Per 1 serving: 319 calories, 17.1 g fat (5.8 g saturated fat), 76 mg sodium, 35.7 g carbs, 4.4 g fiber, 14.1 g sugar, 9.7 g protein

Ever have a busy work week that sometimes calls for an unhealthy quick breakfast? NO MORE. With these easy, high protein bars that you can make ahead of time and have around for the whole week. They are chewy and crunchy with the perfect amount of sweetness added from the banana. Bananas are a potassium filled fruit that help lower blood pressure naturally, plus they have high levels of tryptophan which converts into serotonin and makes you happier.

20. Baked McTofu Nuggets

Per 1 serving: 72 calories, 6 g fat (1.1 g saturated fat), 184 mg sodium, 20 g carbs, 2.7 g fiber, 2.2 g sugar, 12 g protein

Who would have thought you could make this McDonald’s classic would land on a list of high protein vegetarian meals? Well, this twist on the McNuggets are a loaded source of protein and baked to perfection.

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