These are the vegetarian dinners I make when I need something that actually keeps me full—not a sad salad, not a protein bar, just real food with 20g+ protein per serving. Beans, lentils, tofu, eggs, cheese, pasta (aka what’s probably already in your house!)
I’ve been vegetarian my whole life and cooking vegetarian in a mixed-diet household for over a decade now, and the “but where do you get your protein?” question never gets old.
The answer? Everywhere, if you know what to reach for. A single can of black beans has 21g of protein. One block of tofu has 28g. Two eggs plus some cheese and you’re at 20g before you’ve even thought about it.
These are the recipes I come back to when I need dinner to do some heavy lifting—busy weeknights, meal prep Sundays, or nights when a salad just isn’t going to cut it. They’re organized by protein source so you can find what works with whatever’s already in your fridge.
Table of Contents
Tofu dinners
A 14 oz block of tofu has 28g of protein and costs about two dollars. Press it, cube it, get it crispy in a hot pan. It takes on whatever sauce you throw at it. Folks are often intimidated by tofu so I wrote a whole guide on how to marinate and cook tofu. Start there first if you want to learn a foolproof method to make tofu your own.
Marinated Tofu (+ 6 Marinades)
Want more high-protein tofu dinners? Check out my favorites below.
Tofu Bowl
Black Pepper Tofu
General Tso’s Tofu
Salt and Pepper Tofu
Tofu Lettuce Wraps
Korean Tofu Soup
Suya Tofu Skewers
Chili Garlic Silken Tofu
Asian-inspired noodles & rice bowls
Soba noodles have 24g of protein per 8 oz serving—more than most pasta. Add edamame, an egg, or some tofu and you’re pushing 35g without trying.
Spicy Soba Noodles
Spicy Edamame Peanut Noodles
Sheet Pan Bibimbap
Quick Fried Rice with Leftover Rice
Italian & pasta dinners
Pasta plus cheese, ricotta, or eggs adds up faster than you’d think. A cup of ricotta has 28g of protein. Parmesan has 10g per ounce. These are the Italian recipes I make on repeat.
Vegetable Lasagna
Eggplant Parmesan
Stuffed Shells (with Ricotta)
Paccheri al Forno
Vegan Bolognese
Authentic Cacio e Pepe
Lemon Butter Pasta (Pasta al Limone)
Cottage Cheese Alfredo
Hearty black bean recipes
One can of beans, 21g of protein. They’re cheap, shelf-stable, and I always have them on hand. These recipes make beans the main event.
Black Bean Stuffed Peppers
Black Bean Enchiladas
Cheesy Bean and Rice Burrito
The Best Beans and Cornbread Recipe
Chickpea dishes
Creamy when blended, crispy when roasted. Chickpeas work in curries, soups, salads, and wraps. One can gives you 21g of protein and enough heft to call it dinner.
Marry Me Chickpeas
Chickpea Peanut Butter Curry with Coconut Milk
Buffalo Chickpea Wrap
Greek Chickpea Soup
Lentil & dal dinners
Red lentils cook in 20 minutes and melt into creamy dals. One cup of dry lentils has 45g of protein. I make a big pot on Sunday and eat it all week.
Coconut Red Lentil Curry
Red Lentil Wraps
Slow Cooker Lentil Soup
Misir Wot – Ethiopian Red Lentil Stew
Egg-based dinners
Two eggs, 12g protein, five minutes. Eggs are the fastest high-protein dinner I know. These recipes put them front and center. Breakfast for dinner, all day.
Cilbir – Turkish Eggs
Moroccan Shakshuka
Asparagus Frittata
Cottage Cheese Egg Bake
Indian curries and mains
Paneer, dal, chickpeas—Indian cuisine has been doing high-protein vegetarian for centuries. These are the curries and mains I grew up eating and still cook weekly.
Indian Chili Paneer
Vegetable Korma (Veg Kurma)
Naan Pizza
Matar Masala
Mexican & Tex-Mex
Beans and cheese on a tortilla. It doesn’t have to be complicated. Mexican food is some of the easiest high-protein vegetarian cooking there is.
Halloumi Tacos with Cilantro Lime Crema
Vegetarian Enchiladas
Veggie Quesadilla
Fried Avocado Tacos
Mac and Cheese
A cup of shredded cheddar has 28g of protein. Mac and cheese is comfort food that actually fills you up. These are the versions I make when I want something warm and cheesy and done in 30 minutes or less.
Kimchi Mac and Cheese
Gouda Mac and Cheese
Easy Microwave Mac and Cheese
Slow Cooker Mac and Cheese
Casseroles
Make it Sunday, eat it all week. Casseroles are meal prep without the sad desk lunch vibes. These are loaded with cheese, eggs, beans, or all three.
Spaghetti Squash Casserole
Green Rice Casserole (Cheesy Green Rice Recipe)
Cheesy Green Bean Casserole
Spinach Casserole
Seitan & Vegan Meats
For holidays, special occasions, or when you want something with that meaty chew. Seitan is made from wheat gluten and packs more protein per ounce than most actual meat.
