Want to make sure you're getting enough protein in a day? Each of these high-protein vegetarian meals has at least 20 grams per serving.
36 High-Protein Vegetarian Meals
Updated on Jun. 22, 2025
1/36
Vegetable Lasagna
Total Time
1 hour 30 min
Servings
6 servings
From the Recipe Creator:
I cooked up this fresh lasagna for vegetarian customers at a local grocery store where I work part-time. It's absolutely packed with veggies. —Sam Hunsaker, Lawrence, Kansas
Nutrition Facts:
1 piece: 432 calories, 19g fat (7g saturated fat), 68mg cholesterol, 857mg sodium, 48g carbohydrate (22g sugars, 7g fiber), 20g protein.
2/36
Chiles Rellenos
Total Time
1 hour 30 min
Servings
4 servings
From the Recipe Creator:
These deliciously deep-fried, cheese-stuffed peppers are a classic in Mexican cuisine. Serve the dish with fresh cilantro and extra Cotija. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 serving: 550 calories, 44g fat (19g saturated fat), 129mg cholesterol, 1540mg sodium, 15g carbohydrate (6g sugars, 4g fiber), 27g protein.
3/36
Tofu Chicken Nuggets
Total Time
55 min
Servings
10 servings
From the Recipe Creator:
These tofu chicken nuggets can be made ahead to use throughout the week. To mimic the taste (and texture!) of chicken, we use a plant-based product called seitan. —Rashanda Cobbins, Milwaukee, Wisconsin
Nutrition Facts:
5 pieces: 268 calories, 11g fat (1g saturated fat), 0 cholesterol, 56mg sodium, 14g carbohydrate (0 sugars, 0 fiber), 26g protein.
4/36
Grilled Vegetable Pesto Sandwiches
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
Grilling isn’t just the pastime of meat eaters! Ask my non-meat family members who love this high-protein vegetarian dinner slathered with prepared pesto and stacked with char-kissed summer produce. —Tanya Mehta, Philadelphia, Pennsylvania
Nutrition Facts:
1 sandwich: 748 calories, 37g fat (15g saturated fat), 58mg cholesterol, 1476mg sodium, 91g carbohydrate (15g sugars, 9g fiber), 23g protein.
5/36
Feta Asparagus Frittata
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
Asparagus and feta cheese come together to make this frittata extra-special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
Nutrition Facts:
1/2 frittata: 425 calories, 31g fat (12g saturated fat), 590mg cholesterol, 1231mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 27g protein.
6/36
Coconut-Granola Yogurt Parfaits
Total Time
40 min
Servings
8 parfaits plus 2-1/2 cups granola
From the Recipe Creator:
I prepare homemade granola ahead of time—it makes these yogurt treats special.
—Julie Merriman, Seattle, Washington
Nutrition Facts:
1 parfait: 440 calories, 15g fat (8g saturated fat), 7mg cholesterol, 236mg sodium, 64g carbohydrate (45g sugars, 5g fiber), 20g protein.
7/36
Kidney Bean Casserole
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
I don’t recall its origin, but I've had this casserole recipe for many years. A Triscuit cracker crust makes it unique. —Karen Tjelmeland, Ely, Iowa
Nutrition Facts:
1 piece: 561 calories, 31g fat (10g saturated fat), 113mg cholesterol, 1103mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 25g protein.
8/36
Cheesy Egg Quesadillas
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Here's my fun spin on breakfast for dinner—or for breakfast! These egg quesadillas are so easy to make, full of protein and plain delicious any time of day. —Barbara Blommer, Woodland Park, Colorado
Nutrition Facts:
1 quesadilla: 738 calories, 38g fat (18g saturated fat), 344mg cholesterol, 1248mg sodium, 67g carbohydrate (3g sugars, 5g fiber), 30g protein.
9/36
Black Bean Rice Burgers
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
A salsa and sour cream sauce helps dress up these hearty vegetarian burgers. My fiance, who's a confirmed meat-and-potatoes man, loves these sandwiches and asks for them often. —Laura Wimbrow, Ocean City, Maryland
Nutrition Facts:
1 burger: 482 calories, 18g fat (6g saturated fat), 101mg cholesterol, 1070mg sodium, 55g carbohydrate (7g sugars, 6g fiber), 21g protein.
10/36
Seitan Chicken
Total Time
1 hour 20 min
Servings
4 servings
From the Recipe Creator:
It might look like a lot of steps, but this seitan chicken recipe is not hard to put together. Cooking the patties in foil makes for easy cleanup. If you are looking to save even more time, you can skip the dredging step and just fry the patties in oil. It may take a little bit longer to achieve a nice crust on the outside, but the result will still be crispy and golden brown. —Peggy Woodward, Shullsburg, Wisconsin
Nutrition Facts:
1 patty: 616 calories, 26g fat (2g saturated fat), 0 cholesterol, 1194mg sodium, 51g carbohydrate (2g sugars, 2g fiber), 41g protein.
11/36
Butternut Squash Mac and Cheese
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
I created this dish after my father had triple bypass surgery. He loves comfort food and I wanted him to be able to enjoy a rich and tasty dish like mac and cheese without all the fat and butter. It's also a great way to sneak in some veggies for children. —Megan Schwartz, New York, New York
Nutrition Facts:
1-1/4 cups: 422 calories, 13g fat (7g saturated fat), 36mg cholesterol, 750mg sodium, 60g carbohydrate (10g sugars, 12g fiber), 20g protein.
12/36
Sheet-Pan Yellow Bells & Eggs
Total Time
35 min
Servings
2 servings
From the Recipe Creator:
This recipe is healthful and versatile—just add your favorite veggies or even fruit. I love sweet potato and apple tossed into the mix. —Marina Castle-Kelley, Canyon Country, California
Nutrition Facts:
2 pepper rings with 1-1/2 cup vegetables: 373 calories, 26g fat (7g saturated fat), 379mg cholesterol, 626mg sodium, 16g carbohydrate (3g sugars, 3g fiber), 20g protein.
13/36
Spinach Manicotti
Total Time
1 hour
Servings
7 servings
From the Recipe Creator:
When I invite people to dinner, many have started requesting this pasta bake ahead of time because it's that good. Plus, the manicotti is stuffed before it's cooked, making it even more convenient. —Christy Freeman, Central Point, Oregon
Nutrition Facts:
2 stuffed manicotti shells: 363 calories, 16g fat (8g saturated fat), 68mg cholesterol, 822mg sodium, 35g carbohydrate (11g sugars, 4g fiber), 22g protein.
14/36
Three-Cheese Quiche
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
Try eggs and cheese at their best. Guests often comment on how tall, light and fluffy this crustless entree is. You'll love it! —Judy Reagan, Hannibal, Missouri
Nutrition Facts:
1 piece: 449 calories, 37g fat (21g saturated fat), 524mg cholesterol, 316mg sodium, 5g carbohydrate (3g sugars, 0 fiber), 22g protein.
15/36
Polenta Chili Casserole
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
This delicious vegetarian bake combines spicy chili, mixed veggies and homemade polenta. —Dan Kelmenson, West Bloomfield, Michigan
Nutrition Facts:
1 serving: 397 calories, 12g fat (6g saturated fat), 57mg cholesterol, 922mg sodium, 49g carbohydrate (7g sugars, 7g fiber), 21g protein.
16/36
Breakfast Tacos
Total Time
30 min
Servings
3 servings
From the Recipe Creator:
Unless you grew up in the Southwest or visit there often, you might be hearing of migas for the first time. Just think
of them as the best scrambled eggs ever. The secret ingredient is corn tortillas. They really make my migas tacos special! —Stephen Exel, Des Moines, Iowa
Nutrition Facts:
2 tacos: 424 calories, 21g fat (5g saturated fat), 295mg cholesterol, 821mg sodium, 39g carbohydrate (2g sugars, 1g fiber), 21g protein.
17/36
Chicken Broccoli Crepes
Total Time
1 hour
Servings
8 crepes
From the Recipe Creator:
When I organized food and nutrition training for our county 4-H’ers, we had cooking demonstrations representing different countries. We chose crepes for France, and everyone really loved these chicken broccoli crepes. —Deanna Naivar, Temple, Texas
Nutrition Facts:
2 each: 1104 calories, 73g fat (47g saturated fat), 409mg cholesterol, 1538mg sodium, 44g carbohydrate (10g sugars, 3g fiber), 60g protein.
18/36
Tofu Chow Mein
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is an easy recipe for a tofu beginner, as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap it well in a terry kitchen towel. Let it sit in the fridge for at least an hour so the towel absorbs the excess water. For a complete meal, serve the tofu chow mein with Chinese soup and egg rolls. —Autumn SinClaire, Gold Beach, Oregon
Nutrition Facts:
1-1/2 cups: 417 calories, 17g fat (2g saturated fat), 0 cholesterol, 588mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 fat, 2-1/2 starch, 2 lean meat, 1 vegetable.
19/36
Spanakopita Casserole
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
Spanakopita is the Greek name for this traditional dish featuring spinach and feta cheese. You can serve it as a side dish or meatless main dish. —Sharon Olney, Galt, California
Nutrition Facts:
1 serving: 262 calories, 13g fat (7g saturated fat), 178mg cholesterol, 838mg sodium, 14g carbohydrate (4g sugars, 3g fiber), 21g protein.
20/36
Tomato-Garlic Lentil Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
An Ethiopian recipe inspired this high-protein vegetarian dinner that’s tangy, creamy and packed with hearty comfort. —Rachael Cushing, Portland, Oregon
Nutrition Facts:
3/4 cup: 294 calories, 3g fat (0 saturated fat), 0 cholesterol, 419mg sodium, 49g carbohydrate (5g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1/2 fat.
21/36
Artichoke Blue Cheese Fettuccine
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Store-bought Alfredo sauce speeds along this flavorful, meatless entree. I use dry pasta, but you can use refrigerated fettuccine to make this recipe even faster. —Jolanthe Erb, Harrisonburg, Virginia
Nutrition Facts:
1 cup: 499 calories, 14g fat (9g saturated fat), 33mg cholesterol, 770mg sodium, 74g carbohydrate (6g sugars, 4g fiber), 21g protein.
22/36
Manicotti Shells
Total Time
1 hour 20 min
Servings
6 servings
From the Recipe Creator:
These tender manicotti are easier to stuff than the purchased variety. People are always amazed when I tell them I make my own noodles. My son fixed the dish for his friends, and they were impressed. —Sue Ann Bunt, Painted Post, New York
Nutrition Facts:
3 manicotti: 480 calories, 22g fat (11g saturated fat), 201mg cholesterol, 1128mg sodium, 44g carbohydrate (17g sugars, 3g fiber), 27g protein.
23/36
Mexican Breakfast Casserole
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
Tomatoes and green chiles give color and zip to this extra-cheesy egg bake. It's a favorite for breakfast or brunch, but it can be enjoyed for lunch or supper too. —Mary Steiner, West Bend, Wisconsin
Nutrition Facts:
1 piece: 421 calories, 27g fat (15g saturated fat), 382mg cholesterol, 856mg sodium, 12g carbohydrate (4g sugars, 1g fiber), 31g protein.
24/36
Veggie Calzones
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
Bread dough makes it a breeze to assemble these savory turnovers. If you have a favorite pizza dough, use it instead. These freeze well and once they are frozen, they can be heated in half an hour. —Lee Ann Lowe, Gray, Maine
Nutrition Facts:
1 calzone: 503 calories, 15g fat (4g saturated fat), 45mg cholesterol, 953mg sodium, 67g carbohydrate (9g sugars, 6g fiber), 23g protein.
25/36
Vegetable Strata
Total Time
1 hour 55 min
Servings
12 servings
From the Recipe Creator:
We always serve food at our Bunco games, and since one of us is a vegetarian, we like to make fun meatless dishes we can all enjoy. This strata can easily be doubled and tastes fantastic hot or at room temperature. —Doris Mancini, Port Orchard, Washington
Nutrition Facts:
1 piece: 677 calories, 36g fat (15g saturated fat), 244mg cholesterol, 940mg sodium, 55g carbohydrate (8g sugars, 5g fiber), 35g protein.
26/36
Marty's Bean Burger Chili
Total Time
7 hours 15 min
Servings
6 servings
From the Recipe Creator:
My husband and I met while working the dinner shift at a homeless shelter that served my chili. I’ve revised the chili using bean veggie burgers. —Marty Nickerson, Ellington, Connecticut
Nutrition Facts:
1-1/2 cups: 348 calories, 6g fat (0 saturated fat), 0 cholesterol, 1151mg sodium, 58g carbohydrate (14g sugars, 19g fiber), 21g protein.
27/36
Artichoke and Potato Frittata
Total Time
1 hour
Servings
4 servings
From the Recipe Creator:
This potato frittata is delicious for brunch, but it’s also hearty enough for a weeknight dinner. If you’re a fan of Mediterranean or Greek cuisine, you’ll want to add this to your keeper files. —Sarah Newman, Harvest, Alabama
Nutrition Facts:
1 piece: 420 calories, 22g fat (6g saturated fat), 382mg cholesterol, 1039mg sodium, 35g carbohydrate (5g sugars, 3g fiber), 20g protein.
28/36
Italian Herb-Lentil Patties with Mozzarella
Total Time
1 hour 10 min
Servings
10 servings
From the Recipe Creator:
My family has requested this high-protein vegetarian dinner over and over again. It is simple to prepare and even meat lovers like it. —Geri Lucas, Oldsmar, Florida
Nutrition Facts:
1 patty: 416 calories, 12g fat (4g saturated fat), 74mg cholesterol, 517mg sodium, 54g carbohydrate (2g sugars, 9g fiber), 26g protein.
29/36
Lasagna Cups
Total Time
30 min
Servings
1 dozen
From the Recipe Creator:
This is a super fun way to serve lasagna for make-ahead lunches, potlucks or other fun get-togethers. My daughter took some of these to work and by noon was emailing me for the recipe. —Sally Kilkenny, Granger, Iowa
Nutrition Facts:
2 mini lasagnas: 414 calories, 19g fat (9g saturated fat), 83mg cholesterol, 970mg sodium, 36g carbohydrate (8g sugars, 2g fiber), 22g protein.
30/36
Cheesy Vegetable Egg Dish
Total Time
55 min
Servings
10 servings
From the Recipe Creator:
I’m a cook at a Bible camp, and this is one of my most popular high-protein meals. Everyone who tries it raves about it. The one that touched me the most was when a 10-year-old boy asked me for the recipe so he could have his mom make it at home. —Elsie Campbell, Dulzura, California
Nutrition Facts:
1 piece: 407 calories, 30g fat (17g saturated fat), 287mg cholesterol, 759mg sodium, 10g carbohydrate (4g sugars, 1g fiber), 24g protein.
31/36
Miso Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Curl up with a steamy bowl of miso soup. It's a comforting meatless Monday meal when you need something delicious and lightning fast. You'll love the flavorful broth made with dashi powder, gingerroot and miso for its bold pop of savory goodness. —Taste of Home Test Kitchen
Nutrition Facts:
1-1/4 cup: 233 calories, 3g fat (1g saturated fat), 0 cholesterol, 3733mg sodium, 29g carbohydrate (7g sugars, 2g fiber), 22g protein.
32/36
Penne all’Arrabbiata
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
Feed a crowd with this Italian al dente pasta dish featuring a fiery tomato sauce. The red pasta sauce gets a pinch of heat from red pepper flakes and plenty of flavor from onions, garlic, sugar and salt, making it a beloved go-to recipe. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1-1/2 cups: 500 calories, 13g fat (4g saturated fat), 50mg cholesterol, 745mg sodium, 69g carbohydrate (11g sugars, 6g fiber), 28g protein.
33/36
Pesto Ravioli
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This easy pesto ravioli comes together in minutes with just a few ingredients. Instead of plum tomatoes, you could use whole grape tomatoes or drained diced tomatoes. If you'd like a bit of extra flavor and crunch, top it with toasted pine nuts or walnuts. —Taste of Home Test Kitchen
Nutrition Facts:
about 6 ravioli: 609 calories, 32g fat (8g saturated fat), 77mg cholesterol, 1166mg sodium, 62g carbohydrate (4g sugars, 6g fiber), 21g protein.
34/36
Avocado Grilled Cheese
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Who doesn’t love a grilled cheese sandwich? This version kicks it up a notch with avocado, tons of cheese and extra-crispy bread. —Josh Rink, Taste of Home Food Stylist
Nutrition Facts:
1 sandwich: 773 calories, 60g fat (28g saturated fat), 122mg cholesterol, 1023mg sodium, 36g carbohydrate (3g sugars, 6g fiber), 26g protein.
35/36
Grilled Flatbread Veggie Pizza
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
We pile veggies onto flatbread for a fun way to eat healthier. Our go-to recipe for weeknights easily changes with different veggies or meats. —Darla Andrews, Lewisville, Texas
Nutrition Facts:
1/2 pizza: 426 calories, 28g fat (11g saturated fat), 47mg cholesterol, 1005mg sodium, 25g carbohydrate (6g sugars, 3g fiber), 20g protein.
36/36
Garden Veggie Egg Bake
Total Time
1 hour 5 min
Servings
6 servings
From the Recipe Creator:
Looking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish. —JoAnne Wilson, Roselle Park, New Jersey
Nutrition Facts:
1 piece: 202 calories, 10g fat (5g saturated fat), 197mg cholesterol, 478mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
High-Protein Vegetarian Meal FAQs
What vegetarian food is highest in protein?
Vegetarian foods high in protein include eggs, cheese, cottage cheese, yogurt, chickpeas, lentils, beans, tofu, tempeh, edamame, quinoa, and various nuts and seeds.
What are the best high-protein vegetarian meals?
The best high-protein vegetarian meals are vegetarian chili, tofu chicken nuggets, frittatas, vegetarian casseroles, homemade veggie burgers filled with beans and rice, and cheesy pasta dishes.
How do I add more protein to vegetarian recipes?
You can add more protein to vegetarian recipes by adding beans, cheese and legumes to almost any recipe. You can also serve quinoa as a side to the main meal for a protein boost. Garnish each serving with chopped nuts or seeds. There are many ways to use cottage cheese, sour cream and Greek yogurt, and they all add a ton of protein to a meal.
