Do your body good with high-protein vegetarian meals that have more than 15 grams per serving.
38 Protein-Packed Vegetarian Meals
1/37
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 also 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.
2/37
Vegetarian Enchiladas
Total Time
55 min
Servings
6 enchiladas
From the Recipe Creator:
I created this recipe one night when we were in the mood for enchiladas but didn't want the fat and calories of the traditional ones. I used ingredients I had on hand that day, and now this recipe's a family favorite! —Nicole Barnett, Northville, Michigan
Nutrition Facts:
1 each: 292 calories, 8g fat (2g saturated fat), 10mg cholesterol, 759mg sodium, 43g carbohydrate (4g sugars, 6g fiber), 13g protein.
3/37
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.
4/37
Saucy Tempeh Sloppy Joes
Total Time
40 min
Servings
10 servings
From the Recipe Creator:
I grew up eating sloppy joe sandwiches and can’t get enough of the messy deliciousness. But, I wanted to transform the dish into a high-protein vegetarian dinner. I use tempeh here, which is a fermented soy product that is high in protein and has a savory, nutty, earthy flavor. Its taste and texture work well in dishes that usually feature ground beef, making these tempeh sloppy joes a dinner winner. —Trisha Kruse, Eagle, Idaho. Next, learn how to make vegan sloppy joes.
Nutrition Facts:
1 sandwich: 273 calories, 10g fat (2g saturated fat), 0 cholesterol, 674mg sodium, 34g carbohydrate (9g sugars, 2g fiber), 15g protein.
5/37
Feta Asparagus Frittata
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
Asparagus and feta cheese come together to make this high-protein meal 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. Don’t forget to check out our collection of high-protein lunch ideas.
Nutrition Facts:
1/2 frittata: 425 calories, 31g fat (12g saturated fat), 590mg cholesterol, 1231mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 27g protein.
6/37
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.
7/37
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 high-protein meal 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.
8/37
Pinto Bean Zucchini Boats
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Zucchini shells take center stage in this high-protein vegetarian dinner when filled with vegetables, beans and sauce. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
2 zucchini halves: 377 calories, 11g fat (4g saturated fat), 24mg cholesterol, 1310mg sodium, 55g carbohydrate (22g sugars, 9g fiber), 17g protein.
9/37
Cheesy Egg Quesadillas
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Here’s my fun spin on breakfast for dinner—or breakfast! This high-protein meal is so easy to make 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.
10/37
Black Bean Rice Burgers
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
A salsa and sour cream sauce help dress up this high-protein vegetarian dinner. “My fiance, who’s a confirmed meat-and-potatoes man, loves these sandwiches and asks for them often,” relates Laura Wimbrow of 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.
11/37
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. If you are looking to save time, you can skip the dredging step and just fry the patties in oil. The results can be used in a variety of high-protein meals. —Peggy Woodward, Taste of Home Senior Food Editor
Nutrition Facts:
1 patty: 616 calories, 26g fat (2g saturated fat), 0 cholesterol, 1194mg sodium, 51g carbohydrate (2g sugars, 2g fiber), 41g protein.
12/37
Butternut Squash Mac and Cheese
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
I created this high-protein meal 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 & cheese without all the fat and butter. It’s also a smart 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.
13/37
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.
14/37
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.
15/37
One-Pot Enchilada Pasta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I love this cozy high-protein vegetarian dinner because it is ready in less than 30 minutes and is full of healthy ingredients—just what a busy weeknight meal calls for. —Nora Rušhev, Reitnau, Switzerland.
Nutrition Facts:
1-3/4 cups: 444 calories, 5g fat (2g saturated fat), 9mg cholesterol, 1289mg sodium, 84g carbohydrate (8g sugars, 8g fiber), 18g protein.
16/37
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.
17/37
Polenta Chili Casserole
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
Our Test Kitchen created this delicious high-protein vegetarian dinner that combines spicy chili, mixed veggies and homemade polenta. It’s a warm and comfy casserole that is sure to please everyone, vegetarian or not.
Nutrition Facts:
1 serving: 397 calories, 12g fat (6g saturated fat), 57mg cholesterol, 922mg sodium, 49g carbohydrate (7g sugars, 7g fiber), 21g protein.
18/37
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.
19/37
Eggplant Parmesan
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
Because my recipe calls for baking the eggplant instead of frying it, it’s much healthier than other versions of this dish! The prep time is a little longer than for some recipes, but the Italian flavors and rustic elegance are well worth it. —Laci Hooten, McKinney, Texas
Nutrition Facts:
1 serving: 305 calories, 12g fat (5g saturated fat), 102mg cholesterol, 912mg sodium, 32g carbohydrate (12g sugars, 9g fiber), 18g protein.
20/37
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.
21/37
Tofu Chow Mein
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is an easy, high-protein vegetarian dinner 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 well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve 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.
22/37
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 each: 262 calories, 13g fat (7g saturated fat), 178mg cholesterol, 838mg sodium, 14g carbohydrate (4g sugars, 3g fiber), 21g protein.
23/37
Eggplant Sandwich
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Grill this eggplant, tomato and goat cheese sandwich to perfection...it makes a delicious meatless meal. —Jennifer Jaras, Corona, California
Nutrition Facts:
1 sandwich: 538 calories, 21g fat (5g saturated fat), 19mg cholesterol, 958mg sodium, 81g carbohydrate (10g sugars, 7g fiber), 15g protein.
24/37
Chickpea Burger
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
These chickpea burgers are totally awesome. I think I’d rather have one than any cheeseburger at a restaurant. They really rock! —Berea Rider, East Point, Kentucky
Nutrition Facts:
1 burger: 447 calories, 16g fat (3g saturated fat), 50mg cholesterol, 807mg sodium, 60g carbohydrate (10g sugars, 9g fiber), 17g protein.
25/37
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.
26/37
Artichoke Blue Cheese Fettuccine
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Store-bought Alfredo sauce speeds along this flavorful, high-protein vegetarian dinner. 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.
27/37
Asparagus & Cheese Frittata
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This rich and creamy frittata begins in the skillet and ends in the oven. We like this melty, cheesy dish with salad on the side. —Gilda Lester, Millsboro, Delaware
Nutrition Facts:
1 wedge: 325 calories, 22g fat (9g saturated fat), 263mg cholesterol, 779mg sodium, 12g carbohydrate (3g sugars, 2g fiber), 21g protein.
28/37
Manicotti Shells
Total Time
1 hour 50 min
Servings
6 servings
Nutrition Facts:
3 manicotti: 480 calories, 22g fat (11g saturated fat), 201mg cholesterol, 1128mg sodium, 44g carbohydrate (17g sugars, 3g fiber), 27g protein.
29/37
Mexican Egg Casserole
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
Tomatoes and green chiles give color and zip to this extra-cheesy high-protein meal. 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.
30/37
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.
31/37
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 high-protein meal 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.
32/37
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.
33/37
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.
34/37
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.
35/37
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.
36/37
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.
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