28 High-Protein Vegetarian Meals

Updated on January 3, 2018 by Allison Day

With so many alternative proteins available, from beans to eggs to tofu to cheese, going meatless (even for a day or two) is now more delicious than ever. Including options for both vegan and vegetarian dishes that will satisfy even the most steadfast carnivore, these main course recipes will keep your energy levels up and your tummy satisfied.

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Curried Falafel with Kale Salad

These homemade curried falafels put their store-bought counterparts to shame. Made from protein-rich chickpeas and chickpea flour, they pack a nutritional punch, too. Once baked, toss them in a kale salad for a healthy meal worth recreating. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/curried-falafel-with-kale-salad/18141/" target="_blank">Curried Falafel with Kale Salad</a>
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Edamame Mash Sandwiches

Now's the time to up your vegan sandwich game. The star of this delicious creation is a creamy edamame mash packed with flavour and protein. Pair it with a side of golden-baked fries for a lunch that can't be beat. Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/blog/edamame-mash-sandwiches-with-baked-fries-34229/ " target="_blank">Edamame Mash Sandwiches</a>
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Smoky Chickpeas on Grilled Toast with Poached Eggs & Zahtar

A protein double-header with chickpeas and eggs, this weeknight-friendly main will spice up your dinner rut with the bold taste of zahtar, a Middle Eastern spice blend. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/smoky-chickpeas-on-grilled-toast-with-poached-eggs-and-zahtar/15269/" target="_blank">Smoky Chickpeas on Grilled Toast with Poached Eggs & Zahtar</a>
4 of 28

Vegan Shepherd's Pie with Cauliflower Crust

Dig into this vegan shepherd's pie for a hearty meal that gives the classic comfort dish a nutritious twist. Stuffed with high-protein lentils and finished with a crispy cauliflower crust, you'll be craving this mighty meal all season long. Get the recipe for <a href="http://www.foodnetwork.ca/comfort-food/blog/vegan-shepherds-pie-with-crispy-cauliflower-crust/" target="_blank">Vegan Shepherd's Pie with Cauliflower Crust</a>
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Spicy Garlic Soy Tofu

With 10 grams of protein per half-cup, tofu is a soy-based, low-fat meat alternative and blank canvas that will absorb any flavour you throw at it. Enjoying tofu is a meat and dairy-free way to amp up your iron and calcium intake too. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/spicy-garlic-soy-tofu/17158/" target="_blank">Spicy Garlic Soy Tofu</a>.
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Black Bean & Corn Veggie Burger with Sweet Potato "Bun"

Looking for a grain-free bun alternative that isn't lettuce? Then feast your eyes on this gluten-free veggie burger sandwiched between two grilled sweet potato slices. The patty is crafted from black beans for a healthy hit of protein. Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/recipe/black-bean-and-corn-veggie-burger-with-sweet-potato-bun/20185/" target="_blank">Black Bean and Corn Veggie Burgers</a>
7 of 28

Hearty Vegetarian Chili with Butternut Squash

Beans and corn combine to make a complete, meat-free main that won’t have you missing the beef. Freezer-friendly and make-ahead, cook up a pot of this warming chili on the weekend for healthy lunches and dinners, all week long. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/hearty-vegetarian-chili-with-butternut-squash/15238/" target="_blank">Hearty Vegetarian Chili</a>
8 of 28

Vegan Sunflower Seed "Tuna" Salad

Expand your recipe repertoire with this inventive faux tuna salad made with sunflower seeds. Place the mixture in a wrap for a super nutritious meal on the go. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/vegan-sunflower-seed-tuna-salad/20870/" target="_blank">Sunflower Seed "Tuna" Salad</a>
9 of 28

Vegan Greek Salad with Mushroom Souvlaki

Mushrooms, combined with omega-3-rich walnuts and flaxseeds, creates a high-protein, fully vegan souvlaki alternative. Dairy-free tofu feta adds more meatless protein for a nod to the classic Greek meal — with a twist. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/vegan-greek-salad-with-mushroom-souvlaki/15207/" target="_blank">Greek Salad with Mushroom Souvlaki</a>.
10 of 28

Frittata with Asparagus, Tomato & Fontina

Packed with protein, iron and calcium, this frittata needs little more than a side salad to round it out for a healthy dinner meal. Pack leftovers for work the next day to enjoy cold or warm. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/frittata-with-asparagus-tomato-and-fontina/15443/" target="_blank">Giada De Laurentiis' Frittata with Asparagus, Tomato & Fontina</a>.
11 of 28

Vegan "Meatballs" with Oven Roasted Tomato Sauce

Textured vegetable protein (TVP), tofu and bulgur wheat create a flavourful, hearty “meatball” that rivals the protein content of the classic meat-based version. Enjoy these simply with tomato sauce, or toss with whole grain pasta. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/vegan-meatballs-with-oven-roasted-tomato-sauce/13672/" target="_blank">Anna Olson's Vegan “Meatballs” with Oven Roasted Tomato Sauce</a>
12 of 28

Phytosalad

If you’re looking to bump up your protein intake in a fully vegan, plant-based way, look no further than this complete main course. Vegetables, whole grains, tofu, nuts, sprouts and a flaxseed-based dressing, it’s a robust and beautiful meal in a bowl containing everything you need to power up you day. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/phytosalad/15436/" target="_blank">Phytosalad</a>.
13 of 28

Lentil & Vegetable Curry

There's nothing quite like a warm and comforting curry to get you through the cold season. This vegan version features red lentils and six cups of chopped veggies! Get the recipe for <a href="http://www.foodnetwork.ca/global-eats/blog/easy-lentil-vegetable-curry-34961/" target="_blank">Lentil and Vegetable Curry</a>
14 of 28

Green Goddess Chickpea Salad

Turn that humble can of chickpeas into a power meal by whipping up this savoury salad (its tangy pesto dressing will make you rethink your daily oil-and-vinegar regimen). Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/blog/1-can-of-chickpeas-5-simple-chickpea-salads/" target="_blank">Green Goddess Chickpea Salad</a>
15 of 28

Huevos Rancheros

Instead of bacon, add smoked paprika to this classic dish for a high-protein, meatless meal option that pleases everyone at the table. With eggs, cheese and black beans, it’s a protein-loaded main that sticks with you. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/huevos-rancheros/8939/" target="_blank">Anna Olson's Huevos Rancheros</a>.
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Super Easy Ramen Bowl

Trendy ramen gets a vegan makeover with tofu, which is high in protein and calcium. Boosted with nutrient-dense seaweed and broccoli, this is healthy comfort food at its best. Get the recipe for <a href="http://www.foodnetwork.ca/global-eats/blog/super-easy-ramen-noodle-bowl-35004/" target="_blank">Super Easy Ramen Bowl</a>
17 of 28

Pasta with Rapini, Broad Beans, Rosemary & Walnuts

Canned broad beans are combined with gluten-free brown rice pasta to create a complete vegetarian protein. This sophisticated pasta’s quick cooking time makes it doable even on a weeknight. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/pasta-with-rapini-broad-beans-rosemary-and-walnuts/13663/" target="_blank">Anna Olson's Pasta with Rapini, Broad Beans, Rosemary & Walnuts</a>
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Quinoa Burger with Feta & Black Olives

A complete vegetarian protein-packed patty with quinoa, feta and egg. Made with brown rice flour, it’s suitable for gluten-free diners too, as long as you make sure to use a wheat-free bun. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/quinoa-burger-with-feta-and-black-olives/14634/" target="_blank">Quinoa Burger with Feta & Black Olives</a>
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Barbecue Tempeh, Greens and Cauliflower Couscous

Tempeh is made of fermented soybeans, having a meatier, sturdier texture than tofu with even more nutritional value. Combined with greens, grain-free couscous made from cauliflower and more protein in the form of Parmesan, this vegetarian bowl will keep you energized for hours. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/barbecue-tempeh-greens-and-cauliflower-couscous/15794/" target="_blank">Barbecue Tempeh, Greens & Cauliflower “Couscous”</a>.
20 of 28

Fully Stuffed Sweet Potatoes

Swap your taco shells for healthy carb-filled sweet potatoes. Stuffed with pantry protein staple black beans, along with the sunny tastes of Mexico, this make-ahead meal is the perfect packable work lunch or post-yoga dinner that will keep you energized, without weighing you down. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/fully-stuffed-sweet-potatoes/12094/" target="_blank">Fully Stuffed Sweet Potatoes</a>.
21 of 28

Barley and Bean Soup

Whole grain barley, beans and lentils create a complete, plant-based protein, delivering fibre and iron too. Packed with veggies, this soup is at the ready for wholesome meatless meals all week long — just heat and eat. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/barley-and-bean-soup/17358/" target="_blank">Ricardo's Barley and Bean Soup</a>.
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Vegetarian Pad Thai

Take-out Pad Thai, while high in protein, is also high in additives and preservatives, and low on veggies. Try making a healthier, meatless version at home that skips the meat, not the taste. Here, the vegetable component is boosted, while eggs and peanuts provide satisfying, budget-friendly protein. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/vegetarian-pad-thai/14777/" target="_blank">Vegetarian Pad Thai</a>
23 of 28

Kale & Quinoa Salad

Hailed for its high protein content, quinoa is an all-star ingredient that needs no introduction. Use it to make this colourful kale salad – the perfect last-minute dish that's simple and satisfying. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/kale-and-quinoa-salad/17026/" target="_blank">Kale and Quinoa Salad</a>
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Spiced Red Lentil Vegetable Stew

Red lentils are protein, fibre and iron-packed, as well as economical and quick-cooking. With fennel, carrots, onion and tomatoes, this stew is rich in plant-based nutrition, and can be on the table in about 30 minutes. Make a big pot for the week to enjoy with whole grain pita or brown rice. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/spiced-red-lentil-vegetable-stew/14079/" target="_blank">Spiced Red Lentil Vegetable Stew</a>.
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Zucchini Paneer

Similar to cottage cheese, paneer provides calcium and protein to keep you fuller for longer. Instead of melting like other cheeses, paneer stays intact, lending a welcome meaty texture to any dish. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/zucchini-paneer/11352/" target="_blank">Zucchini Paneer</a>.
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Black Bean Veggie Burger

Some veggie burgers can taste like cardboard or have a laundry-list of ingredients, but these complete-protein black bean and quinoa patties keep it simple without skimping on great taste. Enjoy them year-round by pan frying. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/black-bean-veggie-burger/13643/" target="_blank">Anna Olson's Black Bean Veggie Burger</a>
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Stuffed Peppers

Potatoes are a lesser-known source of meatless protein, with a single baking potato reaching nearly 7 grams. Here, they’re made into a meal with brown rice and peppers. This main’s protein-fibre combination keeps blood sugar balanced and bellies full. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/stuffed-peppers/11357/" target="_blank">Stuffed Peppers</a>. Allison Day is a cookbook author, nutritionist (RHN) and the creator of the award-winning food blog <a href="http://yummybeet.com/" target="_blank">Yummy Beet</a>.
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Curried Lentil Soup with Spiced Cauliflower

Leave it to lentils to fulfill your protein needs, with 18 grams per cooked cup. Along with iron and fibre, lentils are an economical, versatile pantry protein that won’t leave you missing the meat. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/curried-lentil-soup-with-spicy-cauliflower/12785/" target="_blank">Curried Lentil Soup with Spiced Cauliflower</a>.
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