Simple High-Protein Vegetarian Recipes


The Vegetarian Taco

The vegetarian taco recipe is packed with muscle-building protein and lots of flavor. Perfect for fitness foodies.

15 ounce can of chickpeas;
2 teaspoons olive oil;
2 tablespoons reduced-sodium soy sauce;
1 teaspoon chipotle chili powder;
1 teaspoon garlic powder;
4 street taco corn tortillas;
1 lime, quartered;
1 tub prepared guacamole;
Prepared rice or quinoa, optional.


1. Drain and rinse chickpeas.
2. In a large non-stick skillet, heat olive oil over medium-low heat.
3. Sauté chickpeas, soy sauce, and seasonings until all the liquid is absorbed.
4. Add chickpeas to a corn tortilla and serve with the guacamole and lime wedges.
5. Enjoy with prepared rice or quinoa.

Serves 2.

Mediterranean Quinoa Salad

This high-protein salad is endlessly customizable. Perfect for on-the-go lunches and healthy dinners!

1 cup quinoa;
1 ½ cups water;
1 bunch scallions, diced;
1 container cherry tomatoes, quartered;
1 hothouse cucumber, peeled and diced;
1 lemon, freshly squeezed;
2-3 tablespoons olive oil;
½ cup low fat crumbled feta.


1. Prepare the quinoa according to package instructions (reduce the water to 1 ½ cups). Fluff with a fork when done and set aside.
2. Meanwhile, prepare the vegetables and combine them in a large bowl.
3. Whisk together the lemon juice and olive oil. Drizzle over the vegetables.
4. Add the quinoa to the vegetables and fold in the feta.

Serves 4.

One-Pot Pasta

This is the easiest — and maybe the most fun — one-pot pasta dish you’ll ever make, ideal for potlucks with vegetarians and non-vegetarians alike.

12 ounces protein spaghetti or your favorite spaghetti;
12 ounces cherry tomatoes, halved;
1 onion, thinly sliced;
4 cloves garlic, thinly sliced;
⅛ teaspoon red-pepper flakes;
2-3 sprigs of basil;
2 tablespoons extra-virgin olive oil;
2 teaspoons kosher salt;
4½ cups water;
Freshly grated parmesan cheese, for serving.


1. Combine spaghetti, tomatoes, onion, garlic, red-pepper flakes, basil, oil, salt, and water in a large Dutch oven.
2. Bring to a boil over high heat.
3. Once the water is boiling, reduce the temperature to medium-high and stir for about 10 minutes, or until water has absorbed into the pasta.
4. Serve with fresh parmesan.

Serves 4-6.

Chickpea Salad Sandwich

This quick and easy protein-packed sandwich tastes equally great with multigrain bread or on a bed of spinach leaves with your favorite dressing.

16-ounce can chickpeas, drained and mashed;
2 tablespoons mayonnaise;
2 teaspoons Dijon mustard;
1 tablespoon sweet pickle relish;
2 green onions, finely chopped;
Kosher salt and freshly ground pepper, to taste.


1. Combine mashed chickpeas, mayonnaise, mustard, relish, and chopped green onions in a medium bowl.
2. Season with salt and pepper, to taste.
3. Serve over toasted bread or as a salad.

Serves 2.

Split Pea & Barley Soup

Boasting fill-you-up fiber and fat-free protein, split peas are a nutritional superstar. The barley in this recipe adds a chunky texture. This also freezes well for once-a-month cooking.

1 pound dried split peas;
½ cup pearl barley;
8 cups of water;
2 bay leaves;
1 teaspoon salt;
1 tablespoon soy sauce;
2 teaspoons dried thyme;
2 teaspoons garlic, chopped;
1 teaspoon ground cumin;
2 cups carrots, diced*;
1 medium onion, diced*;
⅓ cup celery, diced*;
1 bunch green scallions, diced, for serving;
*Save time! Sub out the diced carrots, onions, and celery for a prepared “Mirepoix.”.


1. Combine all ingredients through cumin in a large stockpot; bring to a boil over high heat.
2. Reduce heat to a simmer, cover, and cook for 1 hour.
3. Add the carrots, onion, and celery and stir to combine; cook for 20 to 30 minutes more, until the vegetables are tender.
4. Remove the bay leaves.
5. Serve immediately, garnishing with the green scallions.

Serves 6-8.

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