20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (2024)

With 15 or more grams of protein per serving, these meat-free recipes provide easy meal inspiration to refuel from a workout, keep you full for longer or just give you a quick, high-protein meal option. As a bonus, all of these meals will be on your plate in 30 minutes or less to help you save time and meet your goals.

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Avocado & Kale Omelet

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (1)

Move over, avocado toast. Top a high-protein omelet with avocado and fiber-rich kale and you'll keep hunger at bay for longer. Source: EatingWell Magazine, September/October 2017

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Green Goddess Salad with Chickpeas

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (2)

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables. Source: EatingWell.com, June 2017

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Lemony Linguine with Spring Vegetables

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (3)

Instead of cooking pasta in a huge pot of water, here we use just 3 1/2 cups for this one-pot pasta recipe. When the pasta is al dente, most of the water has evaporated and the bit that's left is thickened with the starch that cooks off the pasta. With just a few add-ins like lemon and Parmesan cheese you have a delicious silky sauce. Want to use up your veggie stash in the freezer? Swap in 8 ounces frozen spinach for fresh. Source: EatingWell Magazine, March/April 2018

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Spanakopita Scrambled Egg Pitas

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (4)

This meatless dinner comes together in only 15 minutes, thanks to the convenience of frozen chopped spinach and crumbled feta. We've added a flavorful burst of sun-dried tomato tapenade to spread over the whole-wheat pita before nestling the scrambled eggs inside. If you can't find it, basil pesto or sun-dried tomato pesto also work well. Source: EatingWell.com, August 2018

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Chickpea & Quinoa Buddha Bowl

20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (5)

It seems Buddha bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies! Source: EatingWell.com, August 2017

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Stuffed Sweet Potato with Hummus Dressing

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (6)

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one! Source: EatingWell.com, October 2017

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Baked Eggs in Tomato Sauce with Kale

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (7)

You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping. Source: EatingWell.com, April 2018

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Tofu Poke

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (8)

This fast vegan version of poke (the traditional Hawaiian salad of diced raw fish tossed in a soy-sesame sauce) swaps in extra-firm tofu for fish while loading your bowl with vegetables and crunchy toppers like pea shoots and peanuts. Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber. Source: EatingWell Magazine, July/August 2018

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Easy Saag Paneer

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (9)

The paneer cheese in this fast and easy dinner doesn't melt when it cooks. It browns instead, giving a toothsome texture to this Indian classic packed with spinach and spices. Serve over brown basmati rice to round out this healthy meal. Source: EatingWell.com, February 2018

Avocado Egg Salad Sandwiches

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (10)

Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school. Source: EatingWell.com, February 2018

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Savory Oatmeal with Cheddar, Collards & Eggs

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (11)

Have you tried savory oats yet? It's a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired. Source: EatingWell Magazine, September/October 2018

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Spinach & Artichoke Dip Pasta

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (12)

If you've ever wanted to make a meal out of warm spinach and artichoke dip, this creamy pasta is for you. And here's what's almost as good as the flavor of this comforting dish: the fact that this healthy dinner takes just 20 minutes to prepare. Source: EatingWell.com, September 2019

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Mediterranean Ravioli with Artichokes & Olives

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (13)

Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well). Source: EatingWell.com, June 2019

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Polenta Bowls with Roasted Vegetables & Fried Eggs

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (14)

You really can't beat creamy polenta with a fried egg on top--unless you add some roasted veggies, as we've done in this hearty and healthy meal in a bowl. Serve these bowls for a satisfying brunch, lunch or dinner that comes together in just 30 minutes. Feel free to swap (or add) in other veggies, such as broccoli, to customize your bowls according to what's in season or what you have on hand. Source: EatingWell.com, April 2019

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Tofu & Snow Pea Stir-Fry with Peanut Sauce

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (15)

A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead. Source: Diabetic Living Magazine, Spring 2019

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White Beans & Tomatoes with Kale Pesto

White beans are full of fiber and protein, both of which help slow digestion and curb blood sugar spikes. Canned beans are both easy to use and inexpensive--a win-win! Source: Diabetic Living Magazine, Fall 2018

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Spring Green Frittata

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (16)

Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes. Source: Diabetic Living Magazine

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Mediterranean Veggie Wrap with Cilantro Hummus

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (17)

These healthy multi-grain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps. Source: Diabetic Living Magazine

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Quick Stovetop Butternut Squash Mac & Cheese

Precut butternut squash in your grocery store's produce section makes this healthy mac and cheese recipe come together in a flash. For extra flavor, try smoked Gouda cheese. Source: EatingWell Magazine, January/February 2018

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Rainbow Buddha Bowl with Cashew Tahini Sauce

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20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (18)

This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department. Source: EatingWell.com, October 2017

20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less (2024)

FAQs

What are the vegetarian food high in protein? ›

Fifteen best plant-based proteins
  • Tofu, tempeh, and edamame. Share on Pinterest Soy products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet. ...
  • Lentils. ...
  • Chickpeas. ...
  • Peanuts. ...
  • Almonds. ...
  • Spirulina. ...
  • Quinoa. ...
  • Mycoprotein.

What I eat in a day high protein vegetarian? ›

High-Protein Vegetarian Foods to Focus On:
  • Beans and lentils.
  • Nuts, including natural nut butters.
  • Seeds (chia, flax, hemp, pumpkin and more)
  • Peas.
  • Dairy (such as cheese, unsweetened yogurt, kefir and cottage cheese)
  • Whole grains (such as oats, quinoa, bulgur, brown rice, freekeh and whole wheat)
  • Soy, tofu, edamame.
  • Seitan.
Jan 14, 2024

How to get 30 grams of protein per meal vegetarian? ›

3 meal options with 30 grams of protein
  1. Quinoa and lentil salad. Both quinoa and lentils are loaded with protein. ...
  2. Scrambled tofu and veggie bowl. This vegan meal option can also offer a variety of nutrients along with enough protein. ...
  3. Masoor dal kebabs. Masoor dal is commonly used in Indian households.
Oct 27, 2023

How to get 40g protein per meal vegetarian? ›

You can easily obtain 40 grams of protein without consuming meat by incorporating a variety of plant-based and dairy protein sources into your diet. Here are some options: Legumes: Beans, lentils, and chickpeas are excellent sources of protein. A cup of cooked lentils, for example, provides about 18 grams of protein.

What is the best easy protein for vegetarians? ›

Beans and legumes are two of the best sources of protein for vegetarians because you can use them in place of almost any meat in curries, salads, soups, tacos, and similar dishes. They come in many varieties, including: Lentils. Black beans.

How to get 100 grams of protein on a vegetarian diet? ›

For vegetarians, 100 grams of protein might look like:
  1. Four eggs (24 grams of protein)
  2. ½ cup of rolled oats (5 grams)
  3. Two tablespoons of peanut butter (7 grams)
  4. One tablespoon of hemp seeds (4 grams)
  5. ¼ cup of protein granola (10 grams)
  6. One scoop of plant-based protein powder (20 grams)
  7. Two snack cheeses (10 grams)
Apr 6, 2024

How to get 50 gm protein daily vegetarian? ›

How to get protein without the meat
  1. Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
  2. Soya beans. ...
  3. Quinoa. ...
  4. Nuts. ...
  5. Seeds. ...
  6. Cereals and grains. ...
  7. Quorn™ ...
  8. Dairy.

Which vegetarian food has highest protein per 100g? ›

Whole grains
  • Broccoli. ...
  • Mushrooms. ...
  • Lentils. ...
  • Chickpeas. ...
  • Peanuts. ...
  • Chia seeds. Chia seeds are very protein-rich, containing 18.29g per 100g . ...
  • Almonds. Raw, unsalted almonds are another protein-rich food, containing 20.33g per 100g , and 5.76g per ounce.
  • Hemp seeds. Hemp seeds are a good source of protein, with 31.56g per 100g .

How to get 20g of protein vegetarian? ›

12 vegan-friendly sources of protein to add to your shopping list
  1. Beans and lentils. (Approx. 20g protein per 100g) ...
  2. Nuts and seeds. (Pumpkin seeds: 24.4g protein per 100g) ...
  3. Chickpeas. (Approx. ...
  4. Soya foods. (Approx. ...
  5. Seitan. (Approx. ...
  6. Nut butter. (Approx. ...
  7. Algae. (Approx. ...
  8. Wild rice. (Approx.
Jan 23, 2024

How to get 20 grams of protein per meal vegetarian? ›

If you're considering a vegetarian diet, here are 20 high-quality sources of protein to get you started.
  1. Lentils. Lentils may be red, green, black, or brown. ...
  2. Edamame. Edamame are soybeans harvested before they mature. ...
  3. Beans. Beans are a delicious plant source of protein. ...
  4. Split peas. ...
  5. Tofu. ...
  6. Peanut butter. ...
  7. Oats. ...
  8. Quinoa.
Mar 14, 2024

What is the healthiest protein to eat? ›

Generally, poultry (chicken, turkey, duck) and a variety of seafood (fish, crustaceans, mollusks) are your best bet. Eggs can be a good choice, too.

What plant-based food has the most protein? ›

20 best vegan protein sources chart
FoodServing (g)Protein (g)
1. Tempeh10020.3
2. Seitan10017.9
3. Edamame12017.2
4. Tofu160 (half block)16.3
16 more rows

How to eat 100 grams of protein a day vegetarian Indian? ›

It may sound a daunting goal to eat 100gm of protein a day but once you understand simple tricks to this, it will become an easy habit to practice. Include at least one these foods in every meal – paneer, tofu, soya chunk, soybean. Lentils and Legumes are a great source of protein and complex carbohydrate.

How do you get 100g of protein a day as a vegetarian? ›

For vegetarians, 100 grams of protein might look like:
  1. Four eggs (24 grams of protein)
  2. ½ cup of rolled oats (5 grams)
  3. Two tablespoons of peanut butter (7 grams)
  4. One tablespoon of hemp seeds (4 grams)
  5. ¼ cup of protein granola (10 grams)
  6. One scoop of plant-based protein powder (20 grams)
  7. Two snack cheeses (10 grams)
Apr 6, 2024

How to get 120g protein a day vegetarian? ›

7 Vegetarian Foods That Fulfill Your Protein Intake
  1. 1) Soybean. Cooked soybean provides 28 grams of protein per cup, roughly the same amount as that can be found in 150 grams of chicken. ...
  2. 2) Lentils or Dals. ...
  3. 3) Cottage Cheese or Paneer. ...
  4. 4) Pumpkin Seeds. ...
  5. 5) Milk. ...
  6. 6) Greek Yogurt. ...
  7. 7) Whey Protein.
Nov 9, 2017

What are the top 10 protein foods? ›

Top 10 Protein Foods
  • Fish.
  • Seafood.
  • Skinless, white-meat poultry.
  • Lean beef (including tenderloin, sirloin, eye of round)
  • Skim or low-fat milk.
  • Skim or low-fat yogurt.
  • Fat-free or low-fat cheese.
  • Eggs.
Mar 6, 2022

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