Vegetarian Protein Guide: 10 Best Foods to Keep You Full (with Recipes You’ll Crave)

Protein without the meat? Easy. These 10 vegetarian recipes are packed with plant-based protein and serious flavor, so you’ll feel full, energized, and actually excited to meal-prep. We’re talking crispy tofu, creamy lentils, nutty quinoa, and chickpeas in more than one outfit change. You’ll get big bowls, quick lunches, grab-and-go breakfasts, and cozy dinners. Ready to eat like a hungry herbivore with standards?

1. Crispy Tofu Power Bowls With Ginger-Tahini Dressing

If you think tofu is bland, this bowl will fix that—fast. We’re roasting cubes until they’re shatter-crisp, then tossing them over quinoa with crunchy veggies and a tangy-sweet dressing that you’ll want to put on everything. It’s perfect for meal prep, post-workout dinners, or anyone who needs a high-protein lunch that won’t crash at 3 p.m.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 2 tbsp cornstarch
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tbsp neutral oil (avocado or canola)
• 1 cup dry quinoa, rinsed
• 2 cups water or veggie broth
• 1 cup shredded red cabbage
• 1 cup shredded carrots
• 1 avocado, sliced
• 2 green onions, thinly sliced
• 2 tbsp toasted sesame seeds

Ginger-Tahini Dressing:

• 3 tbsp tahini
• 1 tbsp grated fresh ginger
• 1 clove garlic, minced
• 2 tbsp rice vinegar
• 1 tbsp maple syrup or honey
• 2–3 tbsp warm water (to thin)
• Pinch of salt

Instructions:

1. Cook the quinoa: Add quinoa and water to a pot. Bring to a boil, reduce to low, cover, and simmer 15 minutes. Rest 5 minutes, then fluff.
2. Crisp the tofu: Toss tofu with soy/tamari, sesame oil, and cornstarch. Spread on a lined sheet, drizzle neutral oil, and bake at 425°F (220°C) for 25–30 minutes, flipping halfway, until golden and crisp.
3. Make the dressing: Whisk all dressing ingredients until smooth. Add water as needed.
4. Assemble: Divide quinoa into bowls. Top with cabbage, carrots, avocado, crispy tofu, green onions, and sesame seeds. Drizzle dressing generously.

Pro tip: Air fryer fans, cook tofu at 400°F (205°C) for 14–16 minutes, shaking halfway. Swap quinoa for farro or brown rice. Add edamame if you want extra protein power.

2. Creamy Red Lentil Coconut Curry (30-Minute Weeknight Hero)

Red lentils are the weeknight MVP—fast-cooking, creamy, and rich in protein and fiber. This curry is cozy without being heavy, thanks to coconut milk, warm spices, and a hit of lime. It’s pantry-friendly and shockingly satisfying over rice or with naan.

Ingredients:

• 1 tbsp coconut oil or olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 2 tbsp red curry paste or 1 tbsp curry powder + 1 tsp paprika
• 1 cup red lentils, rinsed
• 1 can (14 oz) crushed tomatoes
• 1 can (14 oz) full-fat coconut milk
• 2 cups vegetable broth or water
• 1 tsp salt, more to taste
• 1 tbsp lime juice
• Fresh cilantro, for garnish
• Cooked rice or naan, to serve

Instructions:

1. Sauté aromatics: Heat oil in a pot over medium. Add onion and cook 5 minutes. Stir in garlic and ginger for 1 minute.
2. Spice it up: Add curry paste (or powder and paprika) and stir 30 seconds until fragrant.
3. Simmer: Add lentils, tomatoes, coconut milk, broth, and salt. Bring to a simmer, cover partially, and cook 18–20 minutes until lentils are tender and creamy.
4. Finish: Stir in lime juice. Taste and adjust salt or acidity.

Serve with basmati rice, quinoa, or naan. Add spinach in the last 2 minutes for extra greens. For heat, add red pepper flakes. It reheats like a dream, so make extra.

3. Greek Chickpea Salad Wraps With Herby Yogurt Feta

Chickpeas bring the plant-protein punch, while feta and yogurt make it tangy and creamy. It’s crunchy, fresh, and perfect for lunches you actually want to eat. Wrap it, bowl it, or scoop it with pita chips—you do you.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1/4 red onion, thinly sliced
• 1/2 cup kalamata olives, sliced
• 1/2 cup crumbled feta
• 2 tbsp chopped fresh dill
• 2 tbsp chopped fresh parsley
• 4 large whole-grain tortillas or wraps

Herby Yogurt Sauce:

• 1/2 cup plain Greek yogurt
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 clove garlic, grated
• 1/4 tsp dried oregano
• Salt and black pepper, to taste

Instructions:

1. Make sauce: Stir yogurt, olive oil, lemon, garlic, oregano, salt, and pepper until smooth.
2. Mix salad: In a bowl, combine chickpeas, tomatoes, cucumber, onion, olives, feta, dill, and parsley. Add half the sauce and toss.
3. Assemble: Warm wraps briefly to soften. Spread remaining sauce, pile on salad, and roll tightly. Slice in half.

Variations: Add roasted red peppers or pepperoncini for zing. Want it vegan? Use a dairy-free yogurt and skip the feta—or try a vegan feta. Great as a mason jar lunch too.

4. High-Protein Quinoa Breakfast Bake With Berries And Almonds

Breakfast that keeps you full till lunch? This quinoa bake is lightly sweet, loaded with protein, and brilliant for meal prep. It’s like a cozy oatmeal casserole but with a nutty bite—and it reheats beautifully all week.

Ingredients:

• 1 cup dry quinoa, rinsed
• 2 cups unsweetened almond milk (or milk of choice)
• 2 large eggs (or 2 flax eggs for vegan)
• 1/3 cup maple syrup
• 1 tsp vanilla extract
• 1 tsp cinnamon
• Pinch of salt
• 1 cup mixed berries (fresh or frozen)
• 1/3 cup sliced almonds
• 2 tbsp chia seeds or ground flaxseed

Instructions:

1. Preheat oven to 350°F (175°C). Lightly grease an 8×8-inch baking dish.
2. Whisk milk, eggs, maple syrup, vanilla, cinnamon, and salt in a bowl. Stir in quinoa, chia/flax, and half the berries.
3. Pour into dish. Top with remaining berries and almonds. Bake 45–50 minutes until set and golden at edges. Rest 10 minutes before slicing.

Serve warm with a dollop of Greek yogurt or a drizzle of almond butter. For extra protein, stir in a scoop of unflavored protein powder to the batter and add 1/4 cup more milk to keep it moist.

5. Black Bean And Sweet Potato Skillet With Lime Crema

This one-pan wonder hits that smoky-sweet-savory note and delivers a big boost of plant protein and fiber. It’s hearty enough for dinner, fast enough for weeknights, and flexible for tacos, bowls, or stuffed in peppers.

Ingredients:

• 1 tbsp olive oil
• 1 large sweet potato, peeled and diced small
• 1 small red bell pepper, diced
• 1/2 red onion, diced
• 2 cloves garlic, minced
• 1 can (15 oz) black beans, rinsed and drained
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp chili powder
• Salt and pepper, to taste
• 1/4 cup water or broth
• 1/2 cup corn (frozen or canned), optional
• Fresh cilantro, chopped

Lime Crema:

• 1/2 cup plain Greek yogurt (or vegan sour cream)
• 1 tbsp lime juice
• Zest of 1/2 lime
• Pinch of salt

Instructions:

1. Heat oil in a large skillet over medium. Add sweet potato, onion, and bell pepper. Cook 8–10 minutes until sweet potato is almost tender, stirring occasionally. Add a splash of water if it sticks.
2. Add garlic, cumin, smoked paprika, chili powder, salt, and pepper. Stir 1 minute.
3. Stir in black beans, corn, and 1/4 cup water. Cover and cook 3–4 minutes until everything is hot and sweet potatoes are soft.
4. Mix crema ingredients in a small bowl.

Serve with lime crema, avocado slices, and cilantro. Spoon into tortillas, over rice, or onto greens. Add a fried egg for a brunchy protein upgrade—trust me, it slaps.

6. Tempeh Bolognese Over Whole-Wheat Pasta

Tempeh is tofu’s nutty, higher-protein cousin with an amazing chew. Crumbled into a garlicky tomato sauce, it makes a legit bolognese that satisfies those pasta cravings while keeping it vegetarian and protein-rich.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 carrots, finely chopped
• 2 celery stalks, finely chopped
• 3 cloves garlic, minced
• 8 oz tempeh, crumbled by hand
• 1/2 cup dry red wine (optional, but recommended)
• 1 can (28 oz) crushed tomatoes
• 1 tbsp tomato paste
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (optional)
• Salt and black pepper, to taste
• 12 oz whole-wheat spaghetti or rigatoni
• Fresh basil and grated Parmesan (or vegan parm), to serve

Instructions:

1. Sauté base: Heat oil in a large pan. Cook onion, carrots, and celery 6–8 minutes until softened. Add garlic for 1 minute.
2. Brown tempeh: Add crumbled tempeh and cook 4–5 minutes until lightly browned.
3. Deglaze: Pour in red wine and simmer 2 minutes to reduce, scraping up bits.
4. Simmer sauce: Add tomatoes, tomato paste, oregano, red pepper flakes, salt, and pepper. Simmer gently 15–20 minutes.
5. Cook pasta: Boil in salted water until al dente. Reserve 1/2 cup pasta water, drain.
6. Toss: Combine pasta with sauce, loosening with pasta water if needed. Finish with basil and Parmesan.

Make it deeper: Add a splash of soy sauce or a teaspoon of miso for umami. For extra protein, stir in a can of lentils near the end—seriously satisfying.

7. Edamame Soba Noodle Salad With Spicy Peanut-Lime Sauce

Cold noodle salad that eats like a full meal. Edamame brings complete-plant-protein status, soba adds fiber, and the peanut-lime sauce is creamy-dreamy with a kick. It’s picnic-friendly and great for hot days when cooking motivation is low.

Ingredients:

• 8 oz soba noodles
• 1 1/2 cups shelled edamame (thawed if frozen)
• 1 red bell pepper, thinly sliced
• 1 cup shredded purple cabbage
• 2 carrots, julienned
• 3 green onions, sliced
• 1/2 cup cilantro, chopped
• 1/4 cup roasted peanuts, chopped

Spicy Peanut-Lime Sauce:

• 1/3 cup creamy peanut butter
• 2 tbsp soy sauce or tamari
• 1 tbsp maple syrup or honey
• 2 tbsp lime juice
• 1 tsp sesame oil
• 1–2 tsp sriracha or chili garlic sauce
• 2–4 tbsp warm water, to thin

Instructions:

1. Cook soba according to package. Rinse under cold water to stop cooking and remove starch. Drain well.
2. Whisk sauce ingredients until smooth, adding water until pourable.
3. Combine noodles, edamame, bell pepper, cabbage, carrots, and green onions. Toss with sauce.
4. Top with cilantro and peanuts. Chill 15 minutes if you like it extra refreshing.

Swap it: Use almond butter or sunflower seed butter if needed. Add baked tofu or tempeh for mega protein. Leftovers hold up surprisingly well for 2–3 days.

8. Cottage Cheese Spinach Lasagna Skillet (All The Comfort, Less Fuss)

All the cheesy, saucy lasagna goodness—without an afternoon of layering. Cottage cheese sneaks in big protein and a creamy texture, and the skillet method makes it a weeknight-friendly hug in a bowl.

Ingredients:

• 1 tbsp olive oil
• 3 cloves garlic, minced
• 2 cups marinara sauce
• 1/2 cup water
• 8 oz whole-wheat lasagna noodles, broken into large pieces
• 1 cup cottage cheese (2% or 4%)
• 1 cup part-skim ricotta (or use all cottage cheese)
• 2 cups baby spinach, chopped
• 1/2 cup shredded mozzarella
• 1/4 cup grated Parmesan
• 1/2 tsp Italian seasoning
• Salt and pepper, to taste
• Fresh basil, for topping

Instructions:

1. Sauté garlic in olive oil in a large, deep skillet over medium heat for 30 seconds.
2. Add marinara, water, and broken noodles. Stir to coat; bring to a simmer. Cover and cook 12–15 minutes, stirring occasionally, until noodles are al dente. Add a splash more water if needed.
3. Stir in cottage cheese, ricotta, and spinach. Season with Italian seasoning, salt, and pepper. Cook 2–3 minutes until creamy and spinach wilts.
4. Top with mozzarella and Parmesan. Cover 2 minutes to melt. Finish with basil.

Make ahead: This reheats beautifully. Add sautéed mushrooms or lentils for extra heft. For crispy top vibes, broil in an oven-safe skillet for 2–3 minutes till bubbly.

9. Crunchy Lentil And Walnut “Taco” Lettuce Cups

Everything you love about tacos—spice, crunch, saucy toppings—minus the meat and with a legit protein boost. Lentils + walnuts mimic that crumbled texture, and the spice blend makes it addictive. Lettuce cups keep it light, but tortillas totally welcome.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup cooked brown or green lentils (or canned, rinsed)
• 1/2 cup walnuts, finely chopped
• 2 tbsp tomato paste
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp oregano
• Salt and black pepper, to taste
• 1/4 cup water
• Butter lettuce or romaine leaves, for serving
• Optional toppings: diced tomato, avocado, pickled onions, hot sauce, shredded cheese

Instructions:

1. Sauté onion in olive oil over medium heat 4–5 minutes. Add garlic for 30 seconds.
2. Add lentils, walnuts, tomato paste, spices, salt, and pepper. Stir to coat, then add water and simmer 3–4 minutes until thick and fragrant.
3. Spoon into lettuce cups and pile on toppings.

Make it meal-prep: The filling keeps 4 days. Use in tacos, burrito bowls, or over baked sweet potatoes. Add black beans to stretch it further.

10. Creamy White Bean And Kale Soup With Lemon And Parmesan

White beans bring comforting creaminess without cream, and kale keeps things bright and earthy. A little Parmesan rind turns the broth luxurious, and a squeeze of lemon at the end wakes it all up. It’s hearty, protein-rich, and exactly what you want on a chilly day.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 tsp dried thyme
• 1 bay leaf
• 4 cups vegetable broth
• 2 cans (15 oz each) cannellini beans, rinsed and drained
• 1 Parmesan rind (optional but wonderful)
• 3 cups chopped kale (stems removed)
• Salt and black pepper, to taste
• Juice of 1/2 lemon
• Grated Parmesan and olive oil, for serving

Instructions:

1. Sauté onion, carrots, and celery in olive oil over medium heat for 6–8 minutes. Add garlic and thyme for 1 minute.
2. Add broth, 1 can of beans, bay leaf, and Parmesan rind. Simmer 10 minutes.
3. Blend briefly: Use an immersion blender to partially purée (or blend 1 cup and return). Add remaining beans and kale. Simmer 5–7 minutes until kale is tender.
4. Finish with lemon juice, salt, and pepper. Remove rind and bay leaf.

Serve with crusty bread, a drizzle of olive oil, and extra Parmesan. For a protein boost, stir in cooked farro or barley. Vegan? Skip the cheese and add 1 tsp white miso for umami.

Why These Keep You Full

– Protein + fiber tag-team: Beans, lentils, tofu, tempeh, quinoa, edamame—all bring both, which slows digestion and keeps you satisfied.

– Healthy fats: Tahini, avocado, coconut milk, nuts, and olive oil help you stay full and absorb fat-soluble nutrients.

– Volume and texture: Crunchy veg and hearty grains make these meals feel substantial, not “diet-y.”

Meal Prep Tips

– Batch your base: Cook a pot of quinoa, a tray of tofu, and a sauce or two on Sunday. Mix-and-match all week.

– Dress smart: Keep dressings separate until serving to avoid soggy salads.

– Freeze-friendly: The curry, tempeh bolognese, and white bean soup freeze like champs.

Ready to feel full, fueled, and happy about your next meal? Pick one of these and dive in tonight—you’ve got 10 delicious, protein-packed reasons to love vegetarian cooking.