16 High Protein Vegetarian Recipes for Weight Loss (Delicious & Easy)
One of the biggest myths about vegetarian diets is that they don’t provide enough protein—especially if your goal is losing weight. And let’s be honest: when you’re in a calorie deficit, the last thing you want is to feel constantly hungry or to lose muscle along with fat. That’s where high protein vegetarian recipes come in. They keep you full, stabilize blood sugar, and give your body what it needs to recover, build lean muscle, and keep your metabolism humming.
If you’ve ever felt stuck making the same old salads or carb-heavy meals, this list will change the game. We’ve pulled together 16 delicious, satisfying recipes from some of the best food bloggers and nutrition creators online. They’re easy to make, use simple ingredients, and most importantly—they’re loaded with plant-based protein.
For more inspiration, check out our roundup of vegetarian weight loss recipes and our science-backed guide on the best protein sources for weight loss. You’ll have endless meal ideas to keep your diet interesting, balanced, and sustainable.
1. High Protein Lentil Soup — from Minimalist Baker
This hearty soup is a vegetarian classic for a reason. Red lentils provide 18–20g of protein per serving while delivering plenty of fiber to keep you full. It’s warming, comforting, and makes a perfect meal prep option for busy weeks.
Meal tip: Freeze half for quick, ready-to-go lunches.
2. Tofu Scramble with Vegetables — from Love & Lemons
If you miss scrambled eggs, this tofu scramble is the answer. Packed with protein, flavored with turmeric and garlic, and bulked out with veggies, it’s a satisfying breakfast that rivals any traditional scramble.
Meal tip: Wrap it in a whole-grain tortilla for a grab-and-go option.
3. Black Bean & Quinoa Burgers — from Cookie + Kate
Forget store-bought veggie burgers. These homemade patties are hearty, protein-rich, and freezer-friendly. Black beans and quinoa combine to deliver around 14g of protein per burger while keeping calories moderate.
Meal tip: Top with avocado or Greek yogurt for added creaminess.
4. Chia Seed Protein Pudding — from Simple Vegan Blog
Chia seeds pack a surprising punch of protein and fiber. When made with soy milk or a protein-fortified alternative, chia pudding becomes a high-protein breakfast or snack that also satisfies sweet cravings.
Meal tip: Add hemp seeds or almond butter for an extra protein boost.
5. Tempeh Stir-Fry — from Feasting At Home
Tempeh delivers ~19g of protein per 100g and has a nutty flavor that works perfectly in stir-fries. Pair it with crisp vegetables and a simple sauce for a balanced dinner that feels indulgent while staying macro-friendly.
Meal tip: Serve over cauliflower rice to keep carbs lighter.
6. Protein Overnight Oats with Greek Yogurt — from Eating Bird Food
Overnight oats are a breakfast staple, but this version uses Greek yogurt and optional protein powder for a morning meal that hits 25–30g of protein. It’s quick, customizable, and keeps you full until lunch.
Meal tip: Use unsweetened almond milk to keep sugar content low.
7. Vegetarian Chili with Beans — from The Full Helping
This bean-loaded chili proves that comfort food can be healthy. With lentils, kidney beans, and black beans, each bowl delivers over 20g of protein plus tons of fiber for satiety.
Meal tip: Top with diced avocado or a spoon of Greek yogurt.
8. Paneer Tikka — from Veg Recipes of India
Paneer is one of the most protein-rich vegetarian foods (~25g per serving). This Indian-inspired recipe is smoky, spicy, and incredibly satisfying. A great option if you’re craving something different.
Meal tip: Pair with a cucumber and tomato salad for freshness.
9. Edamame Buddha Bowl — from Well Plated
Edamame provides ~17g of protein per cup, and when combined with quinoa, roasted veggies, and tahini dressing, it creates a powerhouse bowl. It’s colorful, nutrient-dense, and ideal for meal prep.
Meal tip: Store dressing separately to keep everything crisp.
10. Lentil & Spinach Dal — from Rainbow Plant Life
Dal is a staple in many vegetarian kitchens. This lentil and spinach version is rich in protein, iron, and flavor. It’s budget-friendly and easy to batch cook for the week.
Meal tip: Add a squeeze of lemon for brightness.
11. Chickpea Salad with Tahini Dressing — from The Mediterranean Dish
Chickpeas are protein-packed, versatile, and affordable. Tossed with vegetables and tahini dressing, this salad is refreshing and filling—perfect for lunches that won’t weigh you down.
Meal tip: Add hemp seeds on top for an extra boost.
12. Seitan Tacos — from Olive Magazine
Seitan is one of the most concentrated protein sources in a vegetarian diet (~25g per 100g). These tacos are flavorful, satisfying, and a fantastic substitute for traditional meat tacos.
Meal tip: Use lettuce wraps instead of tortillas to save calories.
13. Quinoa & Black Bean Salad — from Two Peas & Their Pod
Quinoa is a complete protein and when paired with black beans, it makes a nutrient-dense, high-protein meal. This salad is bright, fresh, and perfect for summer meal prep.
Meal tip: Add avocado or a light vinaigrette for creaminess.
14. Vegetarian Protein Pasta — from Bon Appétit
Chickpea pasta delivers nearly double the protein of regular pasta. Paired with a legume-based sauce, you’ll have a balanced meal that feels indulgent without derailing your goals.
Meal tip: Mix in spinach or zucchini noodles for extra volume.
15. High Protein Smoothie Bowl — from Eating Bird Food
Smoothie bowls can be sugar bombs—but not this one. Using Greek yogurt, protein powder, and nut butter, it packs 30g+ of protein while still tasting like dessert. A great way to refuel after a workout.
Meal tip: Keep toppings simple to avoid calorie creep.
16. Tempeh Tacos — from Simple Vegan Blog
Tempeh makes an excellent taco filling—hearty, smoky, and rich in protein. This recipe is versatile, allowing you to customize toppings while keeping protein intake high.
Meal tip: Add salsa and avocado for flavor and healthy fats.
Frequently Asked Questions About Vegetarian Protein & Weight Loss
Can you get enough protein on a vegetarian diet?
Absolutely. Combining legumes, soy products, dairy, and seeds easily provides the 70–120g of protein most people need for weight loss and muscle preservation.
What are the highest protein vegetarian foods?
Seitan, tempeh, tofu, paneer, lentils, chickpeas, and Greek yogurt are some of the best. Many deliver 15–25g of protein per serving.
Are eggs considered vegetarian?
It depends on your definition. Lacto-ovo vegetarians include eggs in their diets, while vegans avoid them. Eggs are one of the most complete and bioavailable protein sources.
Do I need protein powder as a vegetarian?
Not necessarily, but it can help. Powders like pea, hemp, or soy protein make it easier to hit daily goals—especially if you’re busy or don’t enjoy cooking.
What’s the best time to eat protein for weight loss?
Spread protein intake evenly across meals. Aim for ~25–35g per meal to maximize satiety and support muscle recovery.
Final Thoughts
Getting enough protein on a vegetarian diet doesn’t have to be complicated or boring. From lentil soups and tempeh tacos to smoothie bowls and seitan tacos, the recipes above prove that you can eat meals that are both delicious and weight-loss-friendly. The key is variety—mixing legumes, soy, dairy, and seeds ensures you get all the amino acids your body needs.
Remember, it’s not about being perfect—it’s about being consistent. Try adding one or two of these recipes into your weekly rotation, experiment with flavors, and find what works best for your body. That’s how you create a diet you can actually stick with long-term.
For more ideas, check out our vegetarian weight loss roundup and our guide to the best protein sources. Together, they’ll give you everything you need to fuel your journey and hit your goals.
