15 High-Protein Vegetarian Dinners with 30g+ Protein Per Plate

Ingredients (Serves 4)

• 1 block extra-firm tofu, cubed
• 2 tbsp cornstarch
• 3 cups cooked brown rice
• 2 cups shredded cabbage
• 1 cup shelled edamame
• 3 tbsp peanut butter
• 2 tbsp low-sodium soy sauce
• 1 tbsp lime juice
• 1 tsp sriracha
• 1 clove garlic, grated

Instructions

1. Press tofu 10 minutes, then toss with cornstarch.
2. Pan-fry tofu in a little oil until golden on all sides.
3. Whisk peanut butter, soy sauce, lime, sriracha, garlic, and 3 tbsp water into a sauce.
4. Steam edamame 4 minutes.
5. Divide rice, cabbage, and edamame among 4 bowls.
6. Top with tofu and drizzle generously with peanut sauce.

⏱️ Cook Time: 25 minutes

Ingredients (Serves 4)

• 1.5 cups red lentils
• 4 cups vegetable broth
• 1 can light coconut milk
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 2 tsp cumin
• 1 tsp turmeric
• 2 cups spinach
• ¾ cup plain Greek yogurt to serve

Instructions

1. Sauté onion, garlic, and ginger 3 minutes.
2. Add cumin and turmeric; toast 30 seconds.
3. Add lentils, broth, and coconut milk.
4. Simmer 18–20 minutes until lentils break down.
5. Stir in spinach until wilted.
6. Serve each bowl topped with Greek yogurt.

⏱️ Cook Time: 30 minutes

Ingredients (Serves 4)

• 2 cans chickpeas, drained
• 1 cup cottage cheese
• 2 cups cherry tomatoes
• 2 cups baby spinach
• 1 onion, diced
• 3 cloves garlic
• 2 tsp smoked paprika
• 1 tsp cumin
• 2 tbsp olive oil
• Salt and pepper

Instructions

1. Sauté onion and garlic in olive oil.
2. Add chickpeas and paprika; cook until slightly crisp.
3. Add tomatoes and cook until they burst.
4. Fold in spinach until wilted.
5. Divide into bowls and top each with cottage cheese.
6. Season and serve warm.

⏱️ Cook Time: 20 minutes

Ingredients (Serves 4)

• 8 oz tempeh, crumbled
• 1 can black beans
• 2 cups cooked rice
• 1 tbsp taco seasoning
• 1 cup corn
• 1 cup shredded cheese
• 1 avocado, sliced
• 1 lime
• Cilantro and salsa to serve

Instructions

1. Crumble and sauté tempeh with taco seasoning and ¼ cup water.
2. Warm black beans and corn.
3. Layer rice, beans, corn, and tempeh in bowls.
4. Top with cheese, avocado, and cilantro.
5. Squeeze lime over the top.
6. Finish with salsa.

⏱️ Cook Time: 20 minutes

Ingredients (Serves 4)

• 12 oz whole-wheat ziti
• 1 cup cooked green lentils
• 3 cups marinara
• 1.5 cups part-skim ricotta
• 1 egg
• 2 cups shredded mozzarella
• 2 cloves garlic
• 1 tsp Italian seasoning
• Fresh basil

Instructions

1. Cook pasta until al dente.
2. Mix marinara with lentils and garlic.
3. Combine ricotta with egg and Italian seasoning.
4. Toss pasta with sauce, then fold in ricotta mixture.
5. Transfer to a baking dish and top with mozzarella.
6. Bake at 400°F for 20 minutes until bubbly.

⏱️ Cook Time: 40 minutes

Ingredients (Serves 4)

• 3 cups cooked cold rice
• 1.5 cups shelled edamame
• 3 eggs, beaten
• 1 cup diced carrots
• 1 cup frozen peas
• 3 green onions
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 2 cloves garlic
• 1 tsp grated ginger

Instructions

1. Scramble eggs in a hot wok; set aside.
2. Sauté carrots, garlic, and ginger 3 minutes.
3. Add rice, edamame, and peas; stir-fry until hot.
4. Return eggs and add soy sauce and sesame oil.
5. Toss in green onions.
6. Serve immediately.

⏱️ Cook Time: 18 minutes

Ingredients (Serves 4)

• 4 bell peppers, halved
• 1.5 cups cooked quinoa
• 1 can black beans
• 1 cup corn
• 1 cup shredded cheese
• 1 tsp cumin
• 1 tsp chili powder
• 1 cup salsa
• Greek yogurt to serve

Instructions

1. Mix quinoa, beans, corn, salsa, and spices.
2. Stuff pepper halves with the filling.
3. Top with cheese.
4. Bake at 375°F for 25 minutes.
5. Cool 5 minutes.
6. Serve with a dollop of Greek yogurt.

⏱️ Cook Time: 35 minutes

Ingredients (Serves 4)

• 12 oz paneer, cubed
• 1 can crushed tomatoes
• 1 cup plain Greek yogurt
• 1 onion
• 3 cloves garlic
• 1 tbsp garam masala
• 1 tsp turmeric
• 1 cup frozen peas
• 2 cups cooked rice
• Cilantro

Instructions

1. Sauté onion and garlic until soft.
2. Add spices and tomatoes; simmer 10 minutes.
3. Stir in yogurt off the heat to keep it smooth.
4. Add paneer and peas; warm through.
5. Serve over rice.
6. Garnish with cilantro.

⏱️ Cook Time: 30 minutes

Ingredients (Serves 4)

• 2 cans cannellini beans
• 4 cups chopped kale
• 4 eggs
• 1 onion
• 3 cloves garlic
• 2 cups cherry tomatoes
• 2 tbsp olive oil
• 1 tsp red pepper flakes
• ½ cup grated parmesan

Instructions

1. Sauté onion and garlic in olive oil.
2. Add tomatoes and cook until softened.
3. Stir in beans and kale until wilted.
4. Make four wells and crack in the eggs.
5. Cover and cook until whites set.
6. Top with parmesan.

⏱️ Cook Time: 22 minutes

Ingredients (Serves 4)

• 1 block firm tofu, crumbled
• 1 can pinto beans
• 2 cups cooked rice
• 1 tsp turmeric
• 1 tsp cumin
• 1 cup salsa
• 1 cup shredded cheese
• 1 avocado
• 2 green onions

Instructions

1. Crumble tofu and sauté with turmeric and cumin.
2. Warm pinto beans.
3. Build bowls with rice, beans, and tofu scramble.
4. Top with cheese, avocado, and salsa.
5. Sprinkle with green onions.
6. Serve warm.

⏱️ Cook Time: 18 minutes

Ingredients (Serves 4)

• 2 cans chickpeas
• 1 cup cooked farro
• 1 cup crumbled feta
• 1 cucumber, diced
• 1 cup cherry tomatoes
• ½ red onion
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp oregano
• Kalamata olives

Instructions

1. Roast chickpeas with 1 tbsp oil at 425°F for 20 minutes.
2. Whisk remaining oil, lemon, and oregano.
3. Combine farro, cucumber, tomatoes, and onion.
4. Add chickpeas and toss with dressing.
5. Top with feta and olives.
6. Serve at room temperature.

⏱️ Cook Time: 25 minutes

Ingredients (Serves 4)

• 1.5 cups green lentils, cooked
• 12 oz whole-wheat spaghetti
• 3 cups marinara
• 1 onion
• 2 carrots, grated
• 3 cloves garlic
• 1 tsp Italian seasoning
• ½ cup grated parmesan
• 2 tbsp olive oil

Instructions

1. Sauté onion, carrot, and garlic in olive oil.
2. Add lentils, marinara, and seasoning.
3. Simmer 15 minutes.
4. Cook pasta until al dente.
5. Toss pasta with the lentil sauce.
6. Top with parmesan.

⏱️ Cook Time: 30 minutes

Ingredients (Serves 4)

• 18 jumbo pasta shells
• 2 cups cottage cheese
• 2 cups chopped spinach
• 1 egg
• 2 cups marinara
• 1.5 cups mozzarella
• 2 cloves garlic
• 1 tsp Italian seasoning

Instructions

1. Cook shells until just tender.
2. Mix cottage cheese, spinach, egg, garlic, and seasoning.
3. Stuff each shell with the filling.
4. Spread marinara in a baking dish and arrange shells.
5. Top with mozzarella.
6. Bake at 375°F for 25 minutes.

⏱️ Cook Time: 40 minutes

Ingredients (Serves 4)

• 8 oz tempeh, diced
• 2 sweet potatoes, cubed
• 1 bell pepper
• 1 onion
• 4 eggs
• 2 tsp smoked paprika
• 1 tsp cumin
• 2 tbsp olive oil
• Hot sauce

Instructions

1. Roast sweet potatoes with 1 tbsp oil at 425°F for 20 minutes.
2. Sauté tempeh, pepper, and onion with spices.
3. Combine with roasted sweet potatoes.
4. Make wells and fry eggs directly in the hash.
5. Cover until eggs set.
6. Finish with hot sauce.

⏱️ Cook Time: 30 minutes

Ingredients (Serves 4)

• 1 block firm tofu, cubed
• 8 oz soba noodles
• 1.5 cups shelled edamame
• 2 tbsp white miso
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 2 cups shredded carrots
• 2 green onions
• 1 tbsp sesame seeds

Instructions

1. Cook soba noodles and rinse under cold water.
2. Pan-fry tofu until golden.
3. Whisk miso, soy sauce, vinegar, and sesame oil with 2 tbsp water.
4. Steam edamame 4 minutes.
5. Toss noodles, carrots, and edamame with the dressing.
6. Top with tofu, green onions, and sesame seeds.

⏱️ Cook Time: 25 minutes