10 High-Protein Vegetarian Meals For Muscle Building 

From tofu scramble to chickpea curry, discover 10 high-protein vegetarian meals that are delicious, easy to make, nutritious, and satisfying.

Getting enough protein to support muscle building can be challenging as a vegetarian. However, it is not impossible.

Plenty of other vegetarian recipes are high in protein and perfect for muscle building. Incorporating these foods into meals is key to providing your muscles with the nutrients they need to grow and become stronger.

Don’t let being a vegetarian keep you from reaching your muscle-building goals. You can fuel your muscles and passions with a little creativity and dedication.

To help with this, we have compiled a list of 10 simple and delicious vegetarian meals with recipes that are high in protein and perfect for building muscle.

High-Protein Vegetarian Meals For Breakfast

Breakfast is the most important meal of the day. It gives your body and brain the fuel to start the day right.

Eating a healthy breakfast can help regulate your blood sugar, improve your mood, and keep you full and satisfied until your next meal.

1. Greek Yogurt Parfait

Veg yogurt is a fantastic source of protein, with over 20 grams per cup. Layer it with granola, nuts, and fruit for a delicious and satisfying breakfast that will keep you full for hours.

Ingredients:

• 1 cup of vegan yogurt (you can use soy, almond, or coconut yogurt)
• 1/2 cup of granola (make sure it’s the vegan version)
• 1/2 cup of fresh fruit (such as berries, sliced bananas, or chopped mango)
• 1 tablespoon of chia seeds
• 1 teaspoon of maple syrup (optional)

Instructions:

1. Begin by assembling your ingredients.
2. Mix the chia seeds with 3 tablespoons of water in a small bowl and let them sit for a few minutes until they form a gel-like consistency.
3. Mix the vegan yogurt with the maple syrup (if using) in a separate bowl.
4. In a serving glass or bowl, layer the granola, yogurt, fruit, and chia seeds in any order you like.
5. Repeat the layering process until you’ve used all your ingredients.
6. Serve immediately and enjoy!

This Greek yogurt parfait is not only vegan, but it’s also loaded with protein, fiber, and healthy fats. It’s perfect for anyone who wants to start their day off on the right foot or needs a healthy snack to keep them going throughout the day.

If you want to get creative with your parfait, feel free to experiment with different types of fruit, nuts, or seeds. Add some cinnamon or vanilla extract to the yogurt for extra flavor.

2. Tofu Scramble

Tofu is an excellent vegetarian source of protein, with around 10 grams per half cup. Mix it with your favorite veggies and spices for a savory and filling breakfast scramble.

Ingredients:

• 1 block of extra firm tofu. firm tofu
• 1 tablespoon of olive oil
• 1/2 onion, chopped
• 1/2 red bell pepper, chopped
• 1/2 teaspoon turmeric
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Optional: spinach, mushrooms, kidney beans, crispy tofu, vegan cheese

Instructions:

1. You need to remove the excess water from the tofu. Wrap it in paper towels and place a heavy object on top (like a plate or a book) for about 10-15 minutes.
2. Heat the olive oil in a pan over medium heat. Add the onion and bell pepper and sauté until softened.
3. Crumble the tofu into the pan and stir to combine with the vegetables.
4. Add the turmeric and cumin and stir to coat the tofu mixture. This will give it a yellow color that resembles scrambled eggs.
5. Season with salt and pepper to taste.
6. If you add additional ingredients like spinach or mushrooms, add them now and cook until softened.
7. Optional: top with vegan goat cheese for added flavor.

One thing to note is that tofu can be quite bland on its own, so don’t be afraid to experiment with different spices and seasonings to create your unique flavor profile.

3. Protein Smoothie

Blend up a protein-packed smoothie with ingredients like plant-based protein powder, almond milk, peanut butter, and frozen fruit. You can easily get 20-30 grams of protein in one delicious smoothie!

Ingredients:

• 1 banana;
• 1/2 avocado;
• A scoop of vegan protein powder (vanilla or chocolate);
• 1 cup of unsweetened almond milk;
• 1 tablespoon of agave nectar (optional).

Instructions:

1. Peel and chop the banana.
2. Cut the avocado in half, remove the pit, and scoop out the flesh.
3. Add the banana, avocado, protein powder, almond milk, and agave nectar (if using) to a blender.
4. Blend until smooth.
5. Pour into a glass and enjoy!

This recipe is super easy to make and only takes a few minutes to prepare. Plus, it’s packed with healthy fats, fiber, and protein, keeping you full and satisfied for hours.

The banana adds natural sweetness to the smoothie, while the avocado gives it a creamy texture.

The vegan protein powder provides an extra protein boost for muscle repair and growth.

For on-the-go individuals, you should buy the best portable blender for an easy and ready-to-go smoothie.

4. Oatmeal With Nuts Or Seeds

Oatmeal is a great breakfast option for vegetarians, and you can boost the protein content by adding nuts or seeds. Almonds, walnuts, chia seeds, and flaxseeds are all great options.

Ingredients:

• 1/2 cup rolled oats;
• 1 cup water;
• A pinch of salt;
• 1/4 cup nuts or seeds of your choice (almonds, walnuts, pecans, pumpkin seeds, sunflower seeds);
• 1 tablespoon maple syrup (optional).

Instructions:

1. Bring water and salt to a boil in a small saucepan.
2. Add oats and reduce heat to medium-low, occasionally stirring for about 5 minutes or until the oats are cooked.
3. In a separate pan, toast the nuts or seeds over medium heat for 3-5 minutes or until fragrant and lightly browned.
4. Once the oats are cooked, pour them into a bowl and top them with the toasted nuts or seeds.
5. Drizzle with maple syrup if desired.

Tips:

To make this recipe gluten-free, use certified gluten-free oats.

For added flavor and nutrition, sprinkle some cinnamon or nutmeg on top.

Add fresh or dried fruit, such as berries or raisins, for extra sweetness.

High-Protein Vegetarian Meals For Lunch

Lunch is an important meal that provides the necessary nutrients to maintain energy levels, support cognitive function, regulate blood sugar levels, manage weight, and promote healthy digestion.

For vegetarians, it is crucial to make smart food choices to ensure adequate protein intake and a well-balanced vegetarian diet.

5. Quinoa Salad

Quinoa is a complete protein, meaning it contains all the essential amino acids our bodies need.

Combine cooked quinoa with vegetables like cherry tomatoes, cucumbers, and bell peppers for a refreshing and filling salad. Top with a homemade vinaigrette for added flavor.

Ingredients:

• 1 cup quinoa;
• 2 cups water;
• 1/2 red onion, diced;
• 1 red bell pepper, diced;
• 1 yellow bell pepper, diced;
• 1 cucumber, diced;
• 1/2 cup chopped fresh parsley;
• 1/2 cup chopped fresh cilantro;
• 1 tbsp olive oil;
• Juice of one lemon;
• Salt and pepper to taste.

Instructions:

1. Rinse the quinoa in a fine mesh strainer under cold water.
2. In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce heat and cover. Simmer for 15 minutes or until all the water is absorbed.
3. Remove from heat and let the quinoa cool to room temperature.
4. Combine the cooled quinoa, red onion, red and yellow bell peppers, cucumber, parsley, and cilantro in a large bowl.
5. Whisk the olive oil and lemon juice or lime juice in a small bowl. Pour over the quinoa salad and toss to combine.
6. Season with salt and pepper to taste.
7. Add some avocado or roasted sweet potatoes for extra flavor and nutrition.

6. Tofu Stir Fry

Tofu is an excellent source of protein for vegetarians and can be used in various dishes.

Cut up tofu into small pieces and stir fry with vegetables like broccoli, bell peppers, and onions. Serve over brown rice for a filling and nutritious meal.

Ingredients:

• 1 block of firm tofu;
• 2 cups of mixed vegetables (such as broccoli, carrots, bell peppers, and onions);
• 3 cloves of garlic, minced;
• 1 tbsp of ginger, minced;
• 2 tbsp of soy sauce;
• 1 tbsp of cornstarch;
• 1 tbsp of vegetable oil;
• Salt and pepper to taste.

Instructions:

1. Start by pressing the tofu to remove any excess water. To do this, place the tofu on a plate lined with paper towels, cover it with more paper towels, and place a heavy object on top (such as a book or a pot). Let it sit for 10-15 minutes.
2. While pressing the tofu, chop the vegetables into bite-sized pieces.
3. Whisk the soy sauce and cornstarch in a small bowl until smooth.
4. Heat the vegetable oil in a large pan over medium-high heat. Once hot, add the garlic, ginger, and sauté for about 30 seconds until fragrant.
5. Add the vegetables to the pan and sauté for about 5-7 minutes until tender but still crisp.
6. Add the tofu to the pan and sauté for another 2-3 minutes until heated.
7. Pour the soy sauce mixture over the vegetables and tofu and stir until everything is coated evenly.
8. Season with salt and pepper to taste.
9. Serve hot with rice or noodles.

Tips:

You can use any vegetables you like in this recipe, so feel free to get creative with your choices.

If you prefer a spicier stir fry, add chili flakes or hot sauce to the soy sauce mixture.

To make this recipe even healthier, use a low-sodium soy sauce or substitute it with tamari sauce for a gluten-free option.

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

7. Black Bean Burrito Bowl

Black beans are a great source of protein and can be used in various Mexican-inspired dishes.

Combine black beans with brown rice, avocado, tomato, and salsa for a delicious burrito bowl high in protein.

Ingredients:

• 1 can of black beans;
• 1/2 cup of chopped onion;
• 1/2 cup of chopped bell pepper;
• 2 cloves of garlic, minced;
• 1 tablespoon of olive oil;
• 1 teaspoon of cumin;
• 1/2 teaspoon of chili powder;
• Salt and pepper to taste;
• 4 whole wheat tortillas;
• Optional toppings: diced avocado, salsa, vegan cheese, cilantro, or hot sauce.

Instructions:

1. Drain and rinse the black beans and set them aside.
2. Heat the olive oil over medium heat in a pan. Add in the chopped onion and bell pepper and cook until they soften.
3. Add the minced garlic and spices (cumin, chili powder, salt, and pepper) and cook for another minute until fragrant.
4. Add in the black beans and stir until everything is well combined. Cook for a few more minutes until the beans are heated through.
5. Warm up the tortillas in the microwave or on a pan until they are soft and pliable.
6. Spoon the black bean mixture onto each tortilla and add any desired toppings. Roll up the burritos tightly and serve immediately.

Tips:

Add some diced tomatoes or corn to the black bean mixture to make this recipe even more flavorful.

If you don’t have whole grains of wheat tortillas on hand, regular tortillas or even lettuce leaves can be used as a wrap.

If you want a spicier burrito, add some red pepper flakes or hot sauce to the bean mixture.

High-Protein Vegetarian Meals For Dinner

Dinner is the meal that comes at the end of the day after you’ve spent a lot of energy at work or school. You must replenish your body with the necessary nutrients to help it recover and prepare for the next day.

A well-balanced dinner can give you the energy boost you need to tackle any tasks that may come your way.

8. Black Bean Chili

Black beans are packed with protein and fiber, making them an excellent choice for a hearty chili. Add in some spices like chili powder and cumin for some extra flavor.

Ingredients:

• 2 cans of black beans, drained and rinsed;
• 1 can of diced tomatoes;
• 1 onion, diced;
• 3 cloves of garlic, minced;
• 1 green bell pepper, diced;
• 1 red bell pepper, diced;
• 1 jalapeño pepper, seeded and diced;
• 1 tablespoon of chili powder;
• 1 tablespoon of cumin;
• 1 teaspoon of smoked paprika;
• Salt and pepper to taste;
• 2 cups of vegetable broth.

Instructions:

1. Heat a large pot over medium heat and add in the diced onion, garlic, and peppers. Sauté for about 5 minutes until the vegetables are tender.
2. Add chili powder, cumin, smoked paprika, salt, and pepper. Stir well to coat the vegetables in the spices.
3. Pour in the vegetable broth and diced tomatoes. Bring the mixture to a boil and then reduce the heat to low.
4. Add in the black beans and stir well to combine. Let the chili simmer for about 20 minutes until it thickens up.
5. Taste the chili and adjust the seasoning as needed.
6. Serve the black bean chili hot with your favorite toppings, such as avocado slices, chopped cilantro, or vegan sour cream.

9. Spinach And Feta Stuffed Portobello Mushrooms

Portobello mushrooms are a great vegetarian option for a meaty texture; stuffing them with spinach and feta cheese adds extra protein and flavor.

Ingredients:

• 4 large Portobello mushrooms;
• 1/2 cup diced onion;
• 2 cloves garlic, minced;
• 3 cups fresh spinach, chopped;
• 1/2 cup crumbled vegan feta cheese;
• Salt and pepper to taste;
• Olive oil for cooking.

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Remove the stems from the Portobello mushrooms and clean the caps with a damp cloth. Brush both sides of each mushroom cap with olive oil and place them on a baking sheet.
3. Heat a tablespoon of olive oil over medium heat in a large skillet. Add the diced onion, and minced garlic, and sauté for about 5 minutes or until the onion is translucent.
4. Add the chopped spinach to the skillet and cook until it’s wilted, about 2-3 minutes.
5. Remove the skillet from the heat and add the crumbled vegan feta cheese. Stir until the cheese is evenly distributed.
6. Divide the spinach and feta mixture between the four mushroom caps, filling them generously.
7. Bake in the oven for about 20 minutes or until the mushrooms are tender and the filling is hot and bubbly.
8. Serve immediately, garnished with fresh herbs or a sprinkle of nutritional yeast if desired.

These Spinach and Feta Stuffed Portobello Mushrooms are not only delicious, but they’re also packed with nutrients like fiber, vitamins, and minerals.

Plus, they’re gluten-free, dairy-free, and low in calories!

10. Chickpea Curry

Chickpeas are another excellent source of protein, and they’re perfect for making a flavorful curry. Add in some spices like cumin, turmeric, and coriander for an extra flavor boost.

Ingredients:

• 2 tbsp olive oil;
• 1 onion, chopped;
• 3 garlic cloves, minced;
• 2 tsp grated fresh ginger;
• 1 tsp ground cumin;
• 1 tsp ground coriander;
• 1 tsp turmeric powder;
• 1/2 tsp cayenne pepper;
• 2 cups cooked chickpeas (or one 15-ounce can of chickpeas, drained and rinsed);
• 1 can diced tomatoes (14.5 ounces);
• 1 can coconut milk (13.5 ounces);
• Salt and pepper to taste.

Instructions:

1. Heat the olive oil over medium heat in a large skillet. Add the chopped onion and cook until soft and translucent, stirring occasionally.
2. Add the minced garlic powder and grated ginger to the skillet and stir until fragrant, about 30 seconds.
3. Add the ground cumin, coriander, turmeric powder, and cayenne pepper to the skillet and stir until well combined.
4. Add the cooked chickpeas, diced tomatoes, and coconut milk to the skillet and stir until everything is well combined.
5. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes or until the tomato sauce has thickened slightly.
6. Season with salt and pepper to taste.
7. Serve with rice or naan bread for a complete meal.

Conclusion

Incorporating high-protein vegetarian meals into your diet can be a game changer when building muscle.

While many people assume that meat is the only way to get the protein needed to build muscle, plenty of plant-based protein sources can provide the same benefits.

Whether you’re a vegetarian or simply looking to add more plant-based high-protein meals to your diet, there are various delicious and nutrient-dense options.

By prioritizing high-protein vegetarian meals, you can fuel your body with the nutrients it needs to build and maintain muscle, all while supporting your overall health and well-being.

So don’t be afraid to get creative in the kitchen and experiment with different vegetarian protein sources, from tofu to tempeh to lentils, beans, and beyond.

With dedication, consistency, and the right nutrition, you can achieve your muscle-building goals and live your best, healthiest life.