22 High-Protein Vegetarian Meals

Posted by Allison Day on February 11, 2016

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.

1 of 22

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>.
2 of 22

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>.
3 of 22

Warm Spiced Cauliflower and Chickpea Salad with Pomegranate Seeds

A meal-sized salad with everything you need to keep hunger levels at bay, with protein and fibre-packed chickpeas, along with cauliflower, greens and sweet pomegranate. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/warm-spiced-cauliflower-and-chickpea-salad-with-pomegranate-seeds/17739/" target="_blank">Nigella Lawson's Warm Spiced Cauliflower and Chickpea Salad with Pomegranate Seeds</a>.
4 of 22

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>
5 of 22

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>.
6 of 22

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>.
7 of 22

Chuck's Vegetarian Shepherd's Pie

Comfort food both vegetarians and carnivores won’t be able resist. Mushrooms and lentils lend earthy flavour, protein (yes, mushrooms have protein too!) add a satisfying chew to the base, while a mashed potato top keeps it classic. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/chucks-vegetarian-shepherds-pie/11310/" target="_blank">Chuck Hughes' Vegetarian Shepherd’s Pie</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>.
8 of 22

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>.
9 of 22

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 22

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>
11 of 22

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>
12 of 22

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>.
13 of 22

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>.
14 of 22

Hearty Vegetarian Chili

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/14326/" target="_blank">Hearty Vegetarian Chili</a>
15 of 22

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>
16 of 22

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>.
17 of 22

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>
18 of 22

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>.
19 of 22

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>
20 of 22

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>
21 of 22

Barbecue Tempeh, Greens & 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>.
22 of 22

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>.
Start Over

Next Gallery
13 of the Healthiest Foods to Enjoy This Fall
More Galleries