If you’re vegetarian, someone has probably asked if you get enough protein. Many people assume that if you don’t eat meat, you can’t get protein. However, while meat is the most popular source of protein, it’s not the only source. And it might not even be best source!
Many staple ingredients in vegetarian diets are rich in lean protein, as well as fiber, vitamins, and minerals. Beans, for example, are high in lean protein and fiber. Even low-calorie veggies like broccoli and spinach contain a surprising amount of protein. An extra-large, 100-calorie serving of spinach actually provides 10 to 15 grams of protein! Similarly, a 100-calorie serving of broccoli has over 8 grams of protein. These veggies are filling because of their fiber content, and healthy because of their high concentration of nutrients.
This list has quinoa, lentils, eggs, and beans galore! Check out these delicious dinners for great meat-free options.If you’re looking to expand your archive of vegetarian recipes, we’ve put together a list of 10 of our tastiest protein vegetarian dinner recipes.
1. Cheesy Quinoa & Black Bean CasseroleQuinoa replaces rice and adds protein to this casserole. In addition, the filling fiber in the beans will make sure you’re not reaching for snacks later in the night. And this recipe isn’t just healthy, it’s also cheesy and creamy.
2. 6-Ingredient Caprese Pasta Salad
This recipe merges an easy pasta dinner with a traditional Italian Caprese salad. Simply toss whole grain pasta with fresh mozzarella, sliced tomatoes, and heart-healthy olive oil.
3. Hearty Lentil and Vegetable Soup
Try this recipe on a cold night, since those are perfect for warm soups. Lentils are one of our favorite superfoods because they’re a good vegan source of both protein and fiber. Combined with veggies and broth, lentils make a quick and tasty dinner.
Calories: 240, Protein: 15g
4. Broccoli and Cheese Egg Bake
Don’t let anyone tell you eggs are just for breakfast! This cheesy egg bake makes a great family dinner, loaded with protein and healthy fats.
Calories: 158, Protein: 12g
5. Zucchini Lasagna
Substitute pasta sheets for slices of veggies to make a low-carb lasagna! This recipe uses sliced zucchini and layers it with marinara sauce, low-fat cottage cheese, and creamy mozzarella.
Calories: 341, Protein: 24g
6. Spiral Vegetable Ricotta Pie
This vegetable ricotta pie looks like something crafted by a fine baker. This dazzling recipe combines spirals of puff pastry, colorful veggies, and layers of creamy ricotta and Parmesan.
Calories: 179, Protein: 13g
7. Egg Noodles and Chickpea Soup
This recipe’s roots come from the Mediterranean region. The chickpeas provide texture and heartiness, with rosemary and garlic to accentuate the flavors. Top with a little bit of parsley and you have a tasty, healthy, and high-protein meal.
Calories: 229, Protein: 13g
8. Zucchini Crusted Pizza
Use a vegetable-based crust instead of bread to slash carbs from your pizza. This healthy zucchini crust has a rich flavor thanks to rich Parmesan cheese, oregano, and heart-healthy olive oil. Top with veggies and more cheese for a great, healthy, vegetarian dinner experience.
Calories: 241, Protein: 17g
9. Skinny Quinoa Stir-Fry
This easy-to-make one-pot dish is a great option if you’re watching your calorie intake. At under 300 calories, it lets you indulge without going overboard. And it’s loaded with 10 grams of protein!
Calories: 269, Protein: 10g
10. Quinoa Mushroom Burgers
These veggie burgers are made with quinoa, shallots, portobello mushrooms, yam, and bread crumbs for texture and structure. Top with fresh sliced tomato and creamy guacamole for a delicious, high-protein meal.
Calories: 385, Protein: 18g