18 Delicious High-Protein Vegetarian and Vegan Recipes

Grain Bowl with Peanut Sauce
Enrique Díaz / 7cero / Getty Images

Many people who follow a vegetarian or vegan diet are concerned about adequate protein intake. The truth is that in a balanced, plant-based diet, hitting your daily protein quota isn't at all difficult. For those eating eggs and dairy, it's less of a problem. Legumes, nuts, grains, root vegetables, and, yes, fruits and vegetables have protein in varying quantities, so if you plan your meals and know their nutritional content this shouldn't be an issue.

By simply incorporating tofu, quinoa, barley, nuts, kamut, or beans, amongst other ingredients, into your vegetarian or vegan recipes, you will instantly increase the protein content in the dish and create a filling ​meal.

Our collection of recipes ranges from breakfast to dinner, with cooking times and protein content listed so you can browse depending on your needs.

  • 01 of 18

    Maple Cinnamon Breakfast Quinoa

    Maple Cinnamon Breakfast Quinoa

     Emily Hawkes

    This comforting warm cereal is flavored with maple and cinnamon and studded with raisins, which may remind you (or the kids) of your favorite instant oatmeal. Made with quinoa instead of oats, this breakfast has about 30 percent more protein than traditional oatmeal, with a healthy 7 grams per serving.

    Add berries or dried fruits like apricots or dates. For this breakfast to be ready, you need a total of 25 minutes, less if you're using leftover quinoa or instant quinoa.

    Serve it with a veggie smoothie for an extra 4 grams of protein.

  • 02 of 18

    Vegan Tofu Scramble With Spinach

    Tofu scramble
    Sohadiszno / Getty Images

    This breakfast dish, similar to a spinach omelet, has a bit of umami flavor, giving it an unexpected but delicious finish. Sautee tomatoes, garlic, mushrooms, and spinach until tender, add the tofu, and then drizzle everything with a bit of soy sauce and lemon juice. With 36 grams of protein per serving, this is more than you need to start your day with a boost of energy.

    Serve it with a tropical raspberry smoothie for an extra 4 grams of protein.

  • 03 of 18

    Vegetarian Breakfast Casserole

    Homemade Baked Egg Casserole
    bhofack2 / Getty Images

    Just because you don't eat meat doesn't mean you can't recreate a dish with the flavors of sausage. By using a vegetarian sausage substitute, you're making a dish with traditional sausage flavoring and adding a good 18 grams of protein to your morning.

    Plan on making the casserole the night before so the mixture of sausage, egg substitute, soy milk, sauteed onion, and soy cheese can rest and meld together. You need 2 hours to prep and 1 hour in the oven.

    Serve with a watermelon smoothie for an extra 3 grams of protein.

  • 04 of 18

    Vegan Apple Pancakes

    Pancakes with maple syrup
    Dave King / Getty Images

    These pancakes are flavorful and delicious. The soy milk, tofu, and pecans add protein to the recipe while the apples bring a healthy dose of fiber and vitamin C. If you have 20 minutes in the morning, simply blend all ingredients, but the pecans, gently fold those into the batter and pour onto a hot griddle. Enjoy with fresh fruit and maple syrup or honey, or top with sliced bananas and cinnamon.

    This tasty breakfast has 8 grams of protein per serving, but if you want more, have a glass of homemade almond milk for an extra 5 grams of protein.

    Continue to 5 of 18 below.
  • 05 of 18

    Vegan White Bean Salad

    Bowl of white bean salad
    Evan Sklar / Getty Images

    Colorful and fresh, this bean and vegetable salad has the flavors of garlic, onion, parsley, lemon juice, and red wine vinegar, making it ideal for a summer cookout side dish. Serve with 100 grams of quinoa (4 grams) or brown rice (2.6 grams) for extra nutrition.

    This salad takes 10 minutes to make and has 33 grams of protein per serving.

  • 06 of 18

    Quinoa Salad With Pecans and Fresh Mint

    Quinoa pecan salad
    Sheri L Giblin / Getty Images

    Fluffy quinoa and crunchy pecans—two great sources of protein—work well together to create complementary textures in this brightly flavored salad. Batch cooking grains and keeping them in your fridge is a great way of having ready-to-use ingredients that will save you time and also help you make healthy choices.

    For this salad, use pre-cooked quinoa and mix it with pecans, mint, parsley, green onions, and a quick vinaigrette of olive oil and lemon juice. Only 15 minutes to prepare and 6 grams of protein per serving.

  • 07 of 18

    Vegetarian Black Bean and Hummus Wrap

    Black bean hummus wrap recipe

    ​The Spruce / Ahlam Raffii

    You get a double dose of protein in this healthy and delicious wrap—first from the roasted red pepper hummus and then from the black beans. Vegetables such as mushrooms and corn add texture and nutrition while the poblano pepper brings a bit of smokiness to the recipe.

    Each wrap has 13 grams of protein and you need 25 minutes total to serve this dish.

    Toss a quick salad and serve with avocado slices, which also contain protein at 2 grams per 100-gram serving.

  • 08 of 18

    Vegan Tempeh "Chicken" Salad

    Vegetarian tempeh chicken salad
    J. Hackett

    Tempeh is a fermented soy product that comes in cake form and that can be found in its plain form (just soy) or with added grains like fermented rice. It's very easy to cook and can be used as a meat substitute in any recipe you'd like. Just slice and cook as you'd cook tofu.

    Our salad uses tempeh as "chicken." Combined with vegan mayo, lemon juice, onion, celery, fresh parsley, and curry powder, it's the nucleus of a fresh and tasty salad. Place a scoop over a bed of lettuce, on an avocado half, or on a slice of toasted bread.

    This salad takes 20 minutes to make and has 7 grams of protein per serving.

    Continue to 9 of 18 below.
  • 09 of 18

    Easy Seitan Strips

    Seitan strip recipe

    The Spruce Eats / Anastasiia Tretiak

    Seitan is a wheat gluten product that's as high in protein as chicken. It has a meaty texture, making it a great vegetarian meat alternative. This recipe adds tons of flavor by sauteing seitan strips with soy sauce, barbecue sauce, and balsamic vinegar.

    Use the strips in stir-fries, sandwiches, tacos, or simply as a main dish paired with veggie sides.

  • 10 of 18

    Black Bean and Sweet Potato Chili

    Black bean vegetarian chili

    The Spruce

    For a twist on the traditional chili, try this hearty, vegan, and gluten-free dish. The sweetness of the sweet potatoes is a pleasant counterpoint to the cayenne pepper, cumin, and chili powder. The black beans add a nice texture and good dose of protein, making for a satisfying stew the whole family will love.

    Each serving of chili has 19 grams of protein and the stew cooks in just 25 minutes after 10 minutes of prep. Serve over brown rice, or crush tortillas on top. Use a dollop of vegan sour cream or cream cheese to add some creaminess to your chili.

  • 11 of 18

    Avocado Egg Salad

    avocado egg salad

     Leah Maroney

    Eggs are an excellent source of protein, making egg salad a good lunch option for vegetarians. This version swaps mayonnaise for heart-healthy, ripe avocado. You still get the creaminess you want without the unhealthiness of mayo.

    The eggs can be boiled ahead of time, but the salad should be consumed within a few hours to keep it from turning brown. A small serving contains more than 6 grams of protein and is high in vitamin D.

  • 12 of 18

    Vegetarian Lentil Soup

    Vegetarian Lentils

    The Spruce

    Lentils are high in protein and fiber, so you won't need too big a serving of our soup to feel satisfied. Carrots and onions add flavor to this healthy soup, while thyme and bay leaves bring a beautiful aroma.

    Prep time is 5 minutes, while cook time on the stove is 50 minutes. If you're batch cooking, double the amounts and freeze in individual portions for weekday lunches or dinners. Make quinoa, brown rice or baked potatoes for the week and you won't have to worry about what you're making for dinner.

    The recipe offers 21 grams of protein per bowl. Serve this soup with slices of avocado (2 grams of protein per 100 grams) and pepitas on top (5 grams of protein per 30 grams).

    Continue to 13 of 18 below.
  • 13 of 18

    Vegetarian Indian Yellow Split Pea Dal

    Vegetarian Indian Yellow Split Pea Dal

    The Spruce

    This famous spiced Indian soup can be made with split peas or lentils. Our version features yellow split peas cooked in water or broth along with turmeric and cayenne. Top the soup with onions sauteed in cumin and clove, and garnish with cilantro or parsley for a colorful bowl.

    Cook the soup in 40 minutes for 4 grams of protein per serving and barely 78 calories. Serve with brown rice or homemade naan.

  • 14 of 18

    Vegetarian Mexican Casserole

    Black Bean and Cheese Nachos in a Baking Dish
    Quentin Bacon / Getty Images

    This tortilla pie has cheese and optional sour cream, but it can be veganized by using vegan cheese and vegan cream cheese in the same amounts. Cook the beans with onion, pepper, garlic, salsa, and cumin. Layer tortillas with bean sauce and top with cheese. Bake until cheese is melted.

    When topped with tomatoes, olives, avocado, and sour cream, this high-protein dish is hearty, nutritious, and satisfying enough for even the meat-eaters at the table. With 33 grams of protein per serving, this casserole takes 10 minutes to prep and 15 minutes to bake.

  • 15 of 18

    Vegan Sweet and Sour Tempeh

    Sweet and Sour Tempeh
    triocean / Getty Images

    You don´t have to miss out on Chinese sweet and sour flavors if you're vegan. This tempeh recipe has all the best of those flavors without the meat and fats. Cook this high-protein soy ingredient with pineapple and bell peppers in a sweet and sour sauce of soy sauce, pineapple juice, vinegar, brown sugar, and cornstarch.

    Prep in 10 minutes, cook in 20, and sit down to a Chinese-inspired meal with 10 grams of protein per serving. Make brown rice or serve your tempeh alongside rice noodles to keep up with the "Chinese take-out" theme.

  • 16 of 18

    Black Bean Burgers

    Vegan Black Bean Burger

    The Spruce

    Bring these healthy burgers to your next BBQ cookout, or make them for your family on a special evening. Simply mash black beans, and combine with sauteed onions, seasonings, breadcrumbs, flour, and spices. Make patties and pan fry for 3 minutes on each side. The total prep and cooking time is just 20 minutes.

    Serve a burger bar with warm rolls, fresh vegetables, salsa, avocado, vegan cheese, hot sauce, cassava chips, and guacamole. Let each guest make his own burger with the different toppings.

    Each burger has over 8 grams of protein, but with all the add-ons you're in for a filling, protein-packed lunch. Replace breadcrumbs for quinoa or brown rice, and flour for chickpea flour for a gluten-free version.

    Continue to 17 of 18 below.
  • 17 of 18

    Easy Vegetarian "Meat" Loaf

    Vegetarian meatloaf recipe

    The Spruce Eats / Julia Hartbeck 

    For our vegan "meat" loaf we use a vegan beef substitute and mix it with onions, garlic, bell pepper, seasonings, ketchup, and oatmeal. This becomes a dough that you bake for 30 minutes and then cover with a sauce of ketchup, sugar, dry mustard and nutmeg to give moisture and a chewy texture.

    Each serving has 5 grams of protein, but serve it with a bulgur salad for an extra 5 grams.

  • 18 of 18

    Kid-Friendly Vegan Tofu Nuggets

    Easy Breaded Tofu Nuggets

    The Spruce

    These breaded nuggets look and taste similar to their chicken counterpart, and when served with different sauces, everyone may be fooled. Great sides for these tasty, crunchy pieces of tofu include homemade ketchup, white bean hummus, vegan pesto, BBQ sauce, and pink sauce.

    After pressing the tofu for 30 minutes, you prep in 15 and cook for a few minutes of frying, or bake for 25 minutes if using the oven. Each serving offers 17 grams of protein.