Who says you need meat or poultry to hit your protein goals? You don’t thanks to these delicious high protein vegetarian recipes under 500 calories.

You can skip the beef and chicken and get your protein through veggies and still know you’re eating a delicious, well-balanced meal.

Take a look at my 31 vegetarian recipes – they’re packed with protein, loaded with flavor, and are all under 500 calories. Plus, they’re budget-friendly and quick to make. A win all-round!

Whether you’re a full-time vegetarian or just looking to mix things up, these tasty, nutrient-packed dishes prove that plants have plenty of protein power.

1. Sweet Potato Black Bean Rice Bowl

Source: allnutritious.com

Let’s start with a zesty bowl that combines sweet potatoes, seasoned black beans, and lime-infused Basmati rice with a range of fresh toppings to create the ultimate meal.

It comes together in less than an hour and offers a delicious plate of protein-power, fiber, nutrients, and flavors.

If you want to vary it, add tofu, chickpeas, diced jalapeños for some heat or any of these high protein vegetables.

Per Serving:

• Calories: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

2. Berry Protein Overnight Oats

Source: allnutritious.com

I love make-ahead breakfasts, they make mornings so much easier and stress-free!

My Berry Protein Overnight Oats recipe takes only 5 minutes to make, and breakfast is served.

The whole fam will love this tasty bowl of chewy oats and filling chia seeds that complement the fresh tart raspberries and blueberries. For sweetness, I add maple syrup. Yum!

Check out these other delish vegetarian meal prep recipes.

Per Serving:

• Calories: 430
• Fats: 8.5g
• Protein: 29g
• Carbs: 63g
• Fiber: 12g
• Sugar: 24g

3. Sweet Potato Black Bean Casserole

Source: allnutritious.com

If you’re craving something spicy, filling, and cheesy, this high protein vegetarian dish is for you. It’s perfect for a vegetarian diet.

Sweet potato and black beans make a deliciously hearty combo, packed with fiber, protein, and natural sweetness. Because I make it so often, I like to vary the recipe by adding spinach, zucchini, or mushrooms.

Per Serving:

• Calories: 492
• Fats: 14g
• Protein: 23g
• Carbs: 71g
• Fiber: 15g
• Sugar: 9g

4. Chocolate Protein Overnight Oats

Source: allnutritious.com

Say ‘chocolate’ in my house and everyone comes running! But, let’s keep it healthy!

This fun recipe is high protein, healthy, and flavorful! The creamy oat bowls are packed with chocolatey goodness, sweet maple syrup, and topped with bananas.

You’ll think you’re eating dessert, but it’s actually a tasty breakfast.

Per Serving:

• Calories: 389
• Fats: 5.6g
• Protein: 33g
• Carbs: 54g
• Fiber: 8.1g
• Sugar: 14g

5. Healthy Egg Salad Bowls

Source: allnutritious.com

This egg salad bowl packs a whole lot of protein – 27g without any meat!

My non-boring eggs are jazzed up with Dojin mustard for some heat, lemon juice for zesty acidity, and cherry tomatoes, red onions, and avocado for color and freshness.

It’s a great meal to pack and eat at work, guaranteed to perk up your day.

Per Serving:

• Calories: 469
• Fats: 20.2g
• Protein: 27g
• Carbs: 23g
• Fiber: 10g
• Sugar: 9.5g

6. Strawberry Protein Overnight Oats

Source: allnutritious.com

Here’s another make-ahead breakfast that’s packed with protein and fiber.

For this recipe, I love how the sweetness of strawberries blends perfectly with creamy oats, nutrient-packed chia seeds, and refreshing Greek yogurt.

I feel healthier just reading this!

Per Serving:

• Calories: 378
• Fats: 8.6g
• Protein: 33g
• Carbs: 45g
• Fiber: 11g
• Sugar: 8.4g

7. Baked Eggs with Spinach

Source: allnutritious.com

Creamy, buttery, soft eggs for breakfast must be one of the best ways to start the day.

This Baked Eggs with Spinach breakfast is filling and utterly delicious! Think soft-set, oozing eggs, nutrient-packed spinach, baked in a dish with garlic yogurt and spice butter drizzled over the top.

Sounds delicious? Let me add more – it’s also high protein, low carb, and under 500 calories.

Per Serving:

• Calories: 236
• Fats: 18g
• Protein: 13g
• Carbs: 6.8g
• Fiber: 2.1g
• Sugar: 2.6g

8. Baked Enchilada Pasta

Source: eastewart.com

Do you struggle to get your kids to eat veggies?

This easy-to-make cheesy baked pasta will tempt them with the tangy and sweet taste of Enchilada, and they won’t notice the veggies.

Leftovers keep well for a few days, so make a larger batch and you have dinner prepped for Friday night!

Per Serving:

• Calories: 473
• Fats: 18g
• Protein: 29g
• Carbs: 57g
• Fiber: 14g
• Sugar: 11g

9. Spicy Stir-Fried Tofu with Bok Choy

Source: theforkedspoon.com

Don’t spend money on Chinese take-outs when you can make your own much healthier versions at home.

Using tofu is a great alternative to meat and when paired with spicy bok choy, you have a delicious meal, topped with a decant sauce of soy, honey, garlic, fresh ginger, sesame oil, and gochujang sauce (if you really like the heat).

Per Serving:

• Calories: 271
• Fats: 10g
• Protein: 9g
• Carbs: 37g
• Fiber: 1g
• Sugar: 20g

10. Creamy Chickpea Wraps

Source: flavourstreat.com

Wraps are at the top of the list when I ask – ‘What’s for dinner?’ The kids are lovin’ them and I won’t complain, because they’re so easy to make.

This tasty recipe for Creamy Chickpea Wraps uses boiled chickpeas, spices, lettuce, fresh parsley, garlic, Greek yogurt, and tortilla.

For variations, you can add red onion, corn, cucumber, or spinach.

Per Serving:

• Calories: 347
• Fats: 8g
• Protein: 16g
• Carbs: 54g
• Fiber: 11g
• Sugar: 11g

11. Vegan Spaghetti Bolognese

Source: happykitchen.rocks

Spaghetti Bolognese is an all-time favorite that you don’t have to miss out on if you’re following a vegetarian diet.

By using crumbled tempeh as a plant-based meat alternative, you’ll still enjoy the savory flavor and delightful texture of vegan “meat”.

Simmer it gently with classic Italian herbs like oregano and thyme. Then add onions, fragrant garlic, and the secret ingredient – Marmite!

Per Serving:

• Calories: 367
• Fats: 10g
• Protein: 18g
• Carbs: 54g
• Fiber: 3g
• Sugar: 5g

12. Chickpea Avocado Sandwich

Source: flavourstreat.com

Are you looking for a tasty sandwich to pack for work, the school run, or a weekend picnic with the fam?

This Chickpea Avocado Sandwich is vegetarian, healthy, protein rich, and under 500 calories.

The recipe calls for thick wholewheat bread, fresh spinach leaves, lettuce, yogurt herb sauce, all with a filling of chickpeas and avocado. It’s bursting with flavor and summer vibes.

Per Serving:

• Calories: 82
• Fats: 2g
• Protein: 5g
• Carbs: 12g
• Fiber: 4g
• Sugar: 1g

13. Sweet Potato Wraps

Source: livinglou.com

I’m talking wraps again! And, these are perfect for easy back-to-school or work-from-home lunches.

Made with sweet potatoes, spinach, creamy hummus, smoky chipotle, cheese and crispy bell peppers, this is a hearty vegetarian sandwich.

The star of the dish is sweet potato, roasted in olive oil and salt to bring out their inherent sweetness and creaminess. Delish!

Per Serving:

• Calories: 441
• Fats: 19g
• Protein: 16g
• Carbs: 53g
• Fiber: 10g
• Sugar: 8g

14. Vegan Egg Muffins

Source: okonomikitchen.com

Imagine – a tasty vegan crustless quiche made in muffin cups, filled with tofu, bell pepper, broccoli, and corn. The eggy flavor comes from the nutritional yeast and black salt (also called kala namak salt).

I was so intrigued by this recipe that I tried it out for breakfast – the result – my family wanted more!

Per Serving:

• Calories: 94
• Fats: 4.1g
• Protein: 8.6g
• Carbs: 5.8g
• Fiber: 1.9g
• Sugar: 1.75g

15. Broccoli Cheddar Soup

Source: iheartvegetables.com

Nothing bonds a family more than sipping soup around the fire. So, when I found this scrumptious Broccoli Cheddar Soup recipe, I was super excited to make it.

Packed with goodness and flavor, it contains creamy cottage cheese, tangy cheddar cheese, onions, garlic, smoked paprika, rich broth, and loads of fresh broccoli. Serve it with an apple walnut kale salad or crusty freshly baked bread.

Per Serving:

• Calories: 343
• Fats: 15.4g
• Protein: 20.9g
• Carbs: 32.7g
• Fiber: 4.6g
• Sugar: 15.9g

16. Black Bean Soup

Source: canadiancookingadventures.com

Still on the topic of soup, here’s another heart-warming dish that will have you feeling cozy and comforted.

This rich, satisfying Black Bean Soup can be served with tortilla or cornbread, avocado and a dab of sour cream or plain yogurt. For kids, top it with loads of gooey, melty cheese!

Per Serving:

• Calories: 255
• Fats: 6g
• Protein: 13g
• Carbs: 41g
• Fiber: 13g
• Sugar: 5g

17. Vegetarian Veggie Burrito Bowls

Source: cookeatlivelove.com

When you have friends over for dinner who aren’t vegetarian, it can be a challenge to serve up something that everyone will like.

Here’s a guaranteed winner that will even have meat-eaters asking for seconds.

It’s a tasty combo of cauliflower rice, refried beans, salsa, red bell pepper, sour cream, and fresh corn, served in a bowl.Add tortilla chips on top for some crunch.

Per Serving:

• Calories: 274
• Fats: 12g
• Protein: 12g
• Carbs: 33g
• Fiber: 12g
• Sugar: 12g

18. Bean Salad

Source: hauteandhealthyliving.com

When I’m stuck for a healthy summer lunch dish, this is the recipe I pull out – it’s a favorite every time.

Inspired by flavors of Mexico, it uses three different types of beans –  canned black beans, dark red kidney beans, and white cannellini beans. All marinated in a tangy, delicious dressing.

For extra color and freshness, it includes sweet corn, creamy avocado, and cilantro.

Per Serving:

• Calories: 290
• Fats: 11g
• Protein: 11g
• Carbs: 38g
• Fiber: 12g
• Sugar: 6g

19. Lasagna Soup

Source: flavormosaic.com

Transport your taste buds to Italy! Who can resist a warm bowl of Lasagna soup on a cold evening?

Using lentils instead of beef and no ricotta, it’s a great vegetarian option, packed with protein.

The soup is made in an Instant Pot, which I love because it’s effortless and locks in all the delicious flavors.

Per Serving:

• Calories: 264
• Fats: 3g
• Protein: 12g
• Carbs: 49g
• Fiber: 9g
• Sugar: 3g

20. Black Bean Tomato Soup

Source: alittleandalot.com

Next up is a delicious dish that every Mom needs to streamline a hectic weekday dinner.

Imagine – tomatoes and black beans simmered in a wine and vegetable broth, flavored with onions, garlic, jalapeño, cumin, oregano, lime, and cilantro, all made in well under 30 minutes!

To make it even more appealing, top with fresh avocado and cilantro, a dollop of vegan sour cream, and some crispy tortilla strips.

Per Serving:

• Calories: 298
• Fats: 6g
• Protein: 14g
• Carbs: 48g
• Fiber: 16g
• Sugar: 13g

21. Quinoa Edamame Salad

Source: yellowthyme.com

If you love salads, here’s an awesome high protein, vegetarian recipe that can be served as a side or a large, healthy meal.

It’s a great way to vary your quinoa and edamame game. The recipe uses cabbage, cherry tomatoes, and cucumber, but you can add peppers, carrots and steamed beans – all of these work well.

Per Serving:

• Calories: 303
• Fats: 12g
• Protein: 12g
• Carbs: 40g
• Fiber: 7g
• Sugar: 14g

22. Halloumi Couscous Salad

Source: thedizzycook.com

Are you heading to a BBQ and need to bring a side dish? Don’t let your vegetarian, high protein diet stand in your way.

This delicious halloumi couscous salad combines grilled crispy-melty halloumi cheese with fluffy couscous, tons of vegetables and a mellow, creamy Dijon vinaigrette.

Let your cooking skills impress the guests!

Per Serving:

• Calories: 357
• Fats: 22g
• Protein: 18g
• Carbs: 27g
• Fiber: 2g
• Sugar: 4g

23. Tortilla Soup

Source: razzledazzlelife.com

Serve up Mexico in a bowl when you make this delicious, healthy tortilla soup.

It contains black beans, rice, Chayote squash, corn, and carrots, all in a soup base made with Guajillo chiles, Arbol chiles, Roma tomatoes, garlic cloves, bay leaves, oregano, ground cumin, ground cinnamon, salt and limes.

Sounds tempting? Give it a try! It’s a nutrient-packed bowl with a hint of Mexican spice.

Per Serving:

• Calories: 241
• Fats: 3g
• Protein: 10g
• Carbs: 49g
• Fiber: 11g
• Sugar: 9g

24. Tofu Sandwich

Source: kiipfit.com

Are the kids tired of PB&J sammies for lunch?

Why not try this innovative tofu sandwich made with whole grain bread, baked tofu baby spinach, tomato, avocado, and vegan Thousand Island Dressing?

It’s fresh, delicious, packed with goodness, and you can prep everything ahead and quickly assemble before leaving for school.

Per Serving:

• Calories: 389
• Fats: 19g
• Protein: 30g
• Carbs: 50g
• Fiber: 5g
• Sugar: 1g

25. Savory Cottage Cheese Burrito Bowl

Source: healthyfoodiegirl.com

Let’s jump right in – this Savory Cottage Cheese Burrito Bowl is made with a base of cottage cheese mixed with salsa for a creamy texture and delicious flavor. It’s topped with black beans, sweet corn, diced onions, juicy tomatoes, and fresh cilantro.

Want more? You can top it with more salsa (for an extra kick), sliced avocado, light shredded cheese, a squeeze of fresh lime, chopped jalapeño, or Tortilla chips.

Lunch is ready!

Per Serving:

• Calories: 304
• Fats: 0.9g
• Protein: 35.8g
• Carbs: 41.6g
• Fiber: 8.2g
• Sugar: 16.4g

26. Spicy Chickpea Mash

Source: reallifenutritionist.com

This meat-free dish is perfect for sandwiches, wraps, toast, rice cakes, or dips. Who would’ve thought that smashed beans could be so delicious?

Use canned chickpeas for healthy fiber, Sriracha for spice, Greek yogurt for freshness, green onions for flavor, mayonnaise for a creamy element, and lemon juice for a zesty finish.

Mix it all in a bowl and serve.

Per Serving:

• Calories: 306
• Fats: 15g
• Protein: 13g
• Carbs: 32g
• Fiber: 10g
• Sugar: 1g

27. Smoked Tofu Sandwich

Source: theveganlarder.com

Planning a weekend picnic? This Smoked Tofu Sandwich is quick-to-make, super-healthy, and delicious.

All you need – rye or sourdough bread, smoked tofu, baby dill pickled cucumbers, vegan herb cream cheese, crunchy veggies, and seasoning.

If you make dainty little crustless versions, they’re perfect for a fancy afternoon tea!

Per Serving:

• Calories: 447
• Fats: 10g
• Protein: 20g
• Carbs: 72g
• Fiber: 5g
• Sugar: 8g

28. Veggie Chili

Source: wholesomemadeeasy.com

Even meat eaters won’t miss the meat when you serve up this hearty, protein-loaded veggie chili bowl of goodness.

It uses three types of beans, loads of veggies, and a blend of spices to create a spicy, deep, soul-warming meal.

If the kids are at grandma’s, add some oomph by replacing the vegetable broth with a dark Mexican beer!

Per Serving:

• Calories: 349
• Fats: 8h
• Protein: 16g
• Carbs: 59g
• Fiber: 17g
• Sugar: 10g

29. Vegan Chicken Salad

Source: theveganlarder.com

Turn a classic chicken salad into a vegan treat that the whole family will love.

This recipe features vegan ‘chicken’ and brings a creative twist with crunchy almonds and juicy grapes!

It’s perfect as a salad, on an open sandwich, or in a wrap.

Per Serving:

• Calories: 137
• Fats: 6g
• Protein: 11g
• Carbs: 12g
• Fiber: 2g
• Sugar: 5g

30. Garlic Teriyaki Tofu

Source: thegreenloot.com

This sticky and crispy Japanese-style Teriyaki Tofu is better than takeout!

Serve over rice for a delicious, high protein weeknight dinner. It has a wonderful combination of Asian sauces making it sticky, and you can add peanuts as a crunchy topping.

Per Serving:

• Calories: 411
• Fats: 26g
• Protein: 25g
• Carbs: 20g
• Fiber: 3g
• Sugar: 12g

31. Vegan BLT Tempeh Sandwich

Source: happykitchen.rocks

Last up, how about a crisp sandwich with a smoky kick mixed with the smooth, nutty taste of avocado? It’s high protein, under 500 calories, and scrumptiously delish!

It uses tempeh, made from fermented soybeans, a nutritious, protein-rich food, perfect as a bacon replacement for a vegetarian diet.

Get out the picnic basket and whip up a batch!

Per Serving:

• Calories: 304
• Fats: 13g
• Protein: 16g
• Carbs: 34g
• Fiber: 8g
• Sugar: 5g