High Protein Vegetarian Meals recipes are crafted without meat or fish but are rich in proteins, essential nutrients that help our bodies repair cells and make new ones. If you find joy in whipping up delicious vegetarian cuisine and are on a mission to pack a protein punch into every meal.
High Protein Vegetarian Meals
With a sprinkle of creativity and a pinch of fun, your kitchen becomes a haven for healthy, protein-packed, vegetarian feasts. You're all about keeping things vibrant and exciting on the plate while ensuring you're getting all the nourishment you need. You can turn lentils, beans, tofu, and quinoa into culinary masterpieces, proving that skipping meat doesn't mean skipping flavor or the important muscle-building blocks of protein.
White Bean Aglio Olio
Ingredients
White bean aglio olio sauce
- ⅓ cup extra virgin olive oil
- 3 cloves garlic minced
- 1 small red chili finely chopped, or 1 – 2 teaspoons red pepper flakes. Adjust to your liking.
- 2 handfuls parsley finely chopped
- 1 can (15 ounces) cannellini beans
- ¼ teaspoon salt
Pasta
- 12 ounces spaghetti
- ¾ gallon boiling water to cook the pasta
- 1½ tablespoon salt for the pasta water
Mushroom Wellington
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium leek cut in half and thinly sliced
- 1 large onion chopped
- 1 large carrot chopped
- 1 rib celery chopped
- 4 cloves garlic minced
- 2 tablespoons tomato paste
- 1 teaspoon rosemary dry or fresh chopped
- 1 teaspoon sage dry or fresh chopped
- ½ teaspoon thyme
- 1 pound mushrooms
- 1½ cans (15 oz each) lentils or 2 cups cooked lentils
- 1 cup walnuts chopped
- 2 tablespoons soy sauce
- 4 tablespoons rolled oats
- 1½ teaspoons salt more or less to taste
- ⅛ teaspoon black pepper
- 10 to 14 ounces puff pastry refrigerated or frozen and thawed
Breakfast Frittata Sandwich
- 4 eggs
- ¼ cup parmesan - grated (optional)
- Sea salt
- Black pepper
- 4 cups baby spinach
- 1 tablespoon extra virgin olive oil
- 1 Avocado
- 2 tablespoons lemon juice
- 8 sun-dried tomatoes
- Lettuce leaves
- 2 pieces ciabatta bread - toasted
Cottage Cheese Banana Oatmeal Protein Pancakes
Ingredients
- ½ cup old-fashioned rolled oats, gluten free if desired
- ½ medium banana
- ½ teaspoon vanilla extract
- 1 teaspoon baking powder
- ½ teaspoon cinnamon
- 1 egg
- ¼ cup low fat cottage cheese
- Optional add-ins/toppings: Fresh berries, chocolate chips, peanut butter
Farmer’s Market Veggie Quesadillas
INGREDIENTS
Quesadilla Filling:
-
- 2 tablespoons olive oil
-
- ½ an onion, diced (1 cup)
- 4 garlic cloves, rough chopped
- 4 cups finely chopped veggies: bell pepper, zucchini, summer squash, mushrooms, broccoli, sweet potato, corn, etc. ( Chop the veggies small, so they cook faster!)
- ½ teaspoon salt
- 1 teaspoon dried oregano
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon chili powder
- 1–2 cups chopped greens- beet greens, turnip greens, spinach, chard, etc.
- 1 cup black beans (cooked or canned)
- 2 tablespoons water
- ¼ cup cilantro, chopped- optional
- 1 teaspoon lime zest- optional
4 x 10-12 inch tortillas (I used sundried tomato tortillas)
6 ounces shredded cheese- Oaxacan string cheese, mozzarella, pepper jack, etc. (or sub vegan cheese)
Spicy Sour Cream:
- ¼ cup sour cream (or yogurt)
- 2–3 tablespoons hot sauce (fermented hot sauce is great here)
Mexican Breakfast Burrito Bowls
INGREDIENTS
- ½ an onion- diced
- 1 sweet potatoes (or yams) – diced into ½ inch cubes -about 2 cups
- 2 tablespoons oil
- generous pinch salt, pepper, chili powder
- 1 ½ cups cooked black beans ( or one can drained), heated and seasoned with 1 teaspoon cumin, chili powder and a pinch of salt.
- 2 cups Turkey Chorizo ( optional) or sub regular chorizo or vegan chorizo
- 4 Eggs
- Garnish: Avocado, cilantro, scallions, hot sauce, sour cream
- Other toppings: diced tomato, sautéed bell pepper or zucchini or other veggies
Asparagus Mushroom Gluten Free Quiche
INGREDIENTS
- 1 small onion, chopped
- 2 cups asparagus, trimmed and cut into 1" pieces. (about 8 ounces)
- 1 cup mushrooms, sliced
- 1 teaspoon fresh thyme, chopped
- 1 ½ cups large eggs, beaten. (About 5-6 eggs)
- 2 cups Jarlsberg cheese, grated. (About 8 ounces)
- 1 Tablespoon olive oil
- 1 Tablespoon unsalted butter
- ½ teaspoon kosher salt,
- ¼ teaspoon ground black pepper
- pinch white pepper
- pinch nutmeg
Spinach Frittata Recipe
Ingredients
- 1 tablespoon olive oil
- 1 small leek white and light green parts only, halved and sliced into half moons; sub with your favorite onion
- 1 clove garlic minced
- 4-5 ounces baby spinach see notes for frozen spinach
- 8 large eggs
- ½ cup half and half sub with your favorite dairy or non-dairy milk
- ½ cup crumbled feta cheese
- 2 tablespoons chopped fresh dill
- Salt and pepper to taste
Vegan Lo Mein With Tofu
Ingredients
Tofu, Noodles, & Veggies:
- 10 ounces udon wheat noodles any noodle works including rice noodles
- 14 ounces firm or extra firm tofu
- 2 Tablespoons cornstarch
- 2 Tablespoons oil for stir frying, I used sesame oil
- 1 Tablespoon soy sauce for tofu
- 1 ½ cups thinly sliced mushrooms
- 1 cup shredded/sliced carrot about 1 large carrot,
- 1 cup shredded/sliced red pepper about 1 pepper
- 1 cup thinly sliced purple cabbage
- 1 ½ cups snow peas
Stir fry sauce:
- 4 Tablespoons soy sauce
- 1 Tablespoon dark soy sauce
- 1 Tablespoon rice wine vinegar
- 1 Tablespoon brown sugar
- ½ teaspoon white pepper or ground black pepper
- 1-2 teaspoon sriracha optional, for more spice
Toppings (optional):
- green onions
- sesame seeds
Spicy Baked Peanut Tofu
Ingredients
- 14 ounces firm tofu must be firm or extra firm, not soft
- 1.5 Tablespoons cornstarch
Peanut Sauce:
- 3 Tablespoons unsalted peanut butter creamy not crunchy- unsalted is very important or sauce will be too salty
- 4 Tablespoons tamari or soy sauce/ coconut aminos
- 1 Tablespoon sriracha
- 1 Tablespoon black vinegar or rice wine vinegar/lime juice
- 1-2 Tablespoons brown sugar add more or less depending on preference
- 1 teaspoon ginger fresh or ½ teaspoon ground
- 1-2 Tablespoons water optional- I prefer for a thinner sauce
Toppings
- 2-3 diced scallions optional
- 1-2 Tablespoons crushed peanuts optional
