Looking to add more protein to your vegetarian diet? You're in luck because there are plenty of delicious and satisfying high-protein vegetarian recipes out there that will help you meet your nutritional needs. In this post, we'll share some of our favorite high-protein vegetarian recipes that are packed with flavor.
Protein is an essential nutrient that plays a crucial role in building and repairing tissues, as well as maintaining muscle mass and healthy bones. While many people associate protein with meat, there are plenty of high-protein vegetarian sources, such as legumes, nuts, seeds, and whole grains. In this article, we'll explore some delicious high-protein vegetarian recipes that are easy to make and packed with nutrients!
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High Protein Vegetarian Foods
Here are some high-protein vegetarian foods:
- Lentils: 1 cup of cooked lentils contains about 18 grams of protein.
- Chickpeas: 1 cup of cooked chickpeas contains about 15 grams of protein.
- Tofu: 1/2 cup of firm tofu contains about 10 grams of protein.
- Quinoa: 1 cup of cooked quinoa contains about 8 grams of protein.
- Seitan: 3 ounces of seitan contains about 20 grams of protein.
- Greek Yogurt: 1 cup of Greek yogurt contains about 23 grams of protein.
- Soy Milk: 1 cup of soy milk contains about 8 grams of protein.
- Edamame: 1 cup of cooked edamame contains about 17 grams of protein.
- Hemp Seeds: 1 ounce of hemp seeds contains about 9 grams of protein.
- Chia Seeds: 1 ounce of chia seeds contains about 4 grams of protein.
- Peanut Butter: 2 tablespoons of peanut butter contain about 8 grams of protein.
- Almonds: 1 ounce of almonds contains about 6 grams of protein.
- Spinach: 1 cup of cooked spinach contains about 5 grams of protein.
- Broccoli: 1 cup of cooked broccoli contains about 4 grams of protein.
- Cottage Cheese: 1/2 cup of cottage cheese contains about 14 grams of protein (Note: Cottage cheese is vegetarian, but not vegan).
- Black Beans: 1 cup of cooked black beans contains about 15 grams of protein.
- Tempeh: 3 ounces of tempeh contains about 15 grams of protein.
- Green Peas: 1 cup of cooked green peas contains about 8 grams of protein.
- Oats: 1 cup of cooked oats contains about 6 grams of protein.
- Sunflower Seeds: 1 ounce of sunflower seeds contains about 5 grams of protein.
- Pumpkin Seeds: 1 ounce of pumpkin seeds contains about 9 grams of protein.
- Brussels Sprouts: 1 cup of cooked Brussels sprouts contains about 4 grams of protein.
- Asparagus: 1 cup of cooked asparagus contains about 4 grams of protein.
- Artichokes: 1 medium artichoke contains about 4 grams of protein.
- Nutritional Yeast: 2 tablespoons of nutritional yeast contain about 8 grams of protein.
These are just a few examples of high-protein vegetarian foods, but there are many other plant-based protein options to choose from as well. It's important to vary your sources of protein to get all the essential amino acids that your body needs.
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High Protein Vegetarian Meals and Recipes
📖 Recipe
35 High Protein Vegetarian Recipes: Teriyaki Tofu & More!
Ingredients
- 1 8 oz package extra-firm tofu drained, pressed, and cubed
- 2 tbsp tapioca starch
- 3 tbsp coconut aminos teriyaki sauce
- 4 tbsp avocado oil
- 2 cups stir fry veggies frozen or raw
- 2 garlic cloves minced
- 3 green onion stalks chopped (for topping)
- 1 tbsp sesame seeds for topping
- salt and ground pepper to taste
Instructions
- In a bowl, coat the cubed tofu with tapioca starch. Toss the bowl to spread the starch evenly.
- Pour three tablespoons of avocado oil into your wok and place it over medium heat. Once the oil is heated, add the coated tofu cubes. Stir fry them until they turn light brown on all sides (for about 10 minutes). Remove the tofu from the wok and place it aside.
- Throw the veggies into the wok and stir fry them until desired tenderness. Once ready, place the tofu back into the wok.
- Pour the teriyaki sauce together with one tablespoon of olive oil into the wok. Add the minced garlic and stir. Stir fry for a few more minutes.
- Remove the wok from heat.
- Sprinkle with sesame seeds and chopped green onions over the tofu stir-fry. Serve immediately.
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