Busy schedule? Tired of complicated recipes? You’re not alone. One of the biggest challenges in healthy eating is finding fast, protein-rich meals that don’t take hours to prepare — and don’t rely on meat. The good news? You can fuel your body with plant-powered protein in just three simple steps.
Below are 9+ delicious, satisfying, high-protein dinner recipes that are entirely vegetarian and free of non-veg ingredients. Each one includes a smart mix of legumes, tofu, tempeh, whole grains, and veggies to keep you full and energized — without sacrificing flavor or nutrition.
1. Chickpea Spinach Curry
Protein per serving: ~17g
Ready in: 25 minutes
Steps:
- Sauté onions, garlic, and ginger in olive oil.
- Add canned chickpeas, diced tomatoes, coconut milk, curry powder, and simmer.
- Stir in baby spinach and cook until wilted.
This creamy, comforting curry packs serious plant-based protein from chickpeas and is perfect served over quinoa or brown rice. The iron-rich spinach and warming spices make this a nutrient-dense favorite.
2. Tofu Stir-Fry with Buckwheat Noodles
Protein per serving: ~20g
Ready in: 20 minutes
Steps:
- Cook buckwheat or soba noodles, rinse and set aside.
- Pan-fry cubed tofu until golden, then add bell peppers, carrots, and snap peas.
- Add soy sauce, sesame oil, and a splash of rice vinegar; toss with noodles.
High in protein, fiber, and flavor — this one-bowl dinner is ideal for weeknights. Buckwheat noodles and tofu deliver a complete protein profile with all essential amino acids.
3. Lentil Walnut Tacos
Protein per serving: ~18g
Ready in: 25 minutes
Steps:
- Cook lentils with cumin, paprika, and garlic until soft.
- Pulse walnuts in a food processor, then mix into lentils for texture.
- Fill taco shells and top with avocado, red cabbage, and lime juice.
These bold, meaty-textured tacos are 100% plant-based but incredibly satisfying. The combo of lentils and walnuts mimics traditional taco filling while offering protein, omega-3s, and crunch.
4. Vegan Tempeh Buddha Bowl
Protein per serving: ~22g
Ready in: 30 minutes
Steps:
- Roast tempeh cubes with tamari and smoked paprika.
- Cook quinoa and steam broccoli or kale.
- Assemble bowl with tempeh, grains, greens, avocado, and tahini drizzle.
Tempeh is one of the most protein-dense soy products out there. This hearty bowl balances flavors, textures, and macronutrients — ideal for post-workout recovery or clean eating.
5. White Bean & Sweet Potato Skillet
Protein per serving: ~16g
Ready in: 25 minutes
Steps:
- Sauté diced sweet potatoes with garlic and olive oil until soft.
- Add canned white beans and cherry tomatoes, season with herbs.
- Cook until heated through; top with nutritional yeast or vegan feta.
This one-pan dinner is cozy and vibrant. White beans bring protein and fiber, while sweet potatoes offer complex carbs and antioxidants. A budget-friendly staple.
6. Peanut Tofu Lettuce Wraps
Protein per serving: ~19g
Ready in: 20 minutes
Steps:
- Cube and crisp tofu in a skillet with sesame oil.
- Mix peanut butter, lime juice, soy sauce, and maple syrup for sauce.
- Toss tofu in sauce and spoon into romaine or butter lettuce leaves.
These wraps are crunchy, creamy, and high in protein. Perfect for light dinners or summer meals, and great with shredded carrots, sprouts, or crushed peanuts on top.
7. Vegan Chickpea “Meatballs” with Marinara
Protein per serving: ~20g
Ready in: 30 minutes
Steps:
- Blend chickpeas, oats, garlic, herbs, and flax meal in a food processor.
- Roll into balls, bake or pan-fry until golden.
- Simmer in marinara sauce and serve with whole-grain pasta or zoodles.
These chickpea meatballs are packed with protein and fiber — plus, they’re freezer-friendly! Pair them with a simple tomato sauce and pasta for a family-friendly dinner.
8. Edamame Fried Rice
Protein per serving: ~21g
Ready in: 15 minutes
Steps:
- Sauté garlic, green onions, and veggies in sesame oil.
- Add cold cooked rice and shelled edamame.
- Stir in tamari, black pepper, and a splash of lime juice.
Edamame (young soybeans) are protein superstars. Quick, colorful, and comforting, this takeout-style fried rice skips the egg and meat but keeps the protein punch.
9. Black Bean & Quinoa Stuffed Peppers
Protein per serving: ~18g
Ready in: 30 minutes
Steps:
- Cook quinoa and mix with black beans, corn, cumin, and tomato paste.
- Stuff halved bell peppers with mixture.
- Bake at 375°F for 20 minutes; top with avocado or vegan cheese.
These oven-baked peppers are bursting with flavor and color. Quinoa and black beans form a complete protein that keeps you full and nourished.
+ BONUS: High-Protein Vegan Chili
Protein per serving: ~22g
Ready in: 35 minutes
Steps:
- Sauté onion, garlic, and bell pepper in olive oil.
- Add canned tomatoes, kidney beans, lentils, and chili spices.
- Simmer 20 minutes and top with avocado, cilantro, or crushed tortilla chips.
This hearty chili is ideal for batch cooking and meal prep. It freezes well and delivers a high-protein punch without any meat or dairy.
Final Tips for High-Protein Plant-Based Dinners
- Pair legumes with whole grains (like rice + beans or lentils + quinoa) for a full amino acid profile.
- Don’t fear soy! Tofu and tempeh are complete proteins and easy to cook with.
- Sneak in seeds and nuts, like hemp, chia, sunflower, and walnuts, for added protein and healthy fats.
- Use nutritional yeast for cheesy flavor and bonus B12 (often fortified).
Eating high-protein, meatless meals doesn’t have to be complicated — or bland. With just 3 steps per recipe, you can enjoy flavorful, filling dinners that nourish your body and support your health goals.