22 High-Protein Vegetarian Recipes for Muscle Building

Many people in America, about 37%, like to eat a little bit of everything, including meat and vegetables. They are called flexitarians. If you are one of them, you might be looking for yummy vegetable dishes that have lots of protein to help build strong muscles.

You're in luck because we have 22 super cool vegetarian recipes that are high in protein, like lentil curry and tasty tofu stir-fries. These recipes will help you achieve your muscle-building goals and make your taste buds happy. Let's explore them and start cooking your way to stronger muscles!

1. Lentil and Mushroom Curry

Hearty lentil and mushroom curry with aromatic spices.

Ingredients

• 1 cup lentils
• 2 cups water
• 2 tablespoons olive oil
• 1 onion
• 2 cloves garlic
• 8 oz mushrooms
• 1 teaspoon curry powder
• 1 teaspoon turmeric
• Salt and pepper to taste

Instructions

1. Rinse the lentils and soak them in water for 30 minutes.
2. Heat olive oil in a large pan over medium heat.
3. Add onion and garlic and sauté until the onion is translucent.
4. Add mushrooms and cook until they release their liquid and start to brown.
5. Add curry powder and turmeric, and stir for 1 minute.
6. Add the soaked lentils and their water to the pan, and bring to a boil.
7. Reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
8. Season with salt and pepper to taste, and serve hot.

2. Chickpea and Avocado Salad

A rejuvenating and healthy salad featuring chickpeas and avocado.

Ingredients

• 1 can chickpeas
• 1 ripe avocado
• 1/2 red onion
• 1/4 cup cherry tomatoes
• 2 tablespoons lemon juice
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions

1. Drain and rinse the chickpeas, then set them aside.
2. Cut the avocado into small pieces and place them in a bowl.
3. Dice the red onion and add it to the bowl with the avocado.
4. Halve the cherry tomatoes and add them to the bowl.
5. In a small bowl, whisk together the lemon juice and olive oil.
6. Pour the dressing over the avocado mixture and stir to combine.
7. Add the chickpeas to the bowl and toss to coat with the dressing.
8. Season with salt and pepper to taste, then serve.

3. Tofu and Spinach Stir Fry

Quick and easy stir fry with marinated tofu and spinach.

Ingredients

• 1 block of firm tofu
• 2 cups of fresh spinach
• 2 cloves of garlic
• 1 tablespoon of soy sauce
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions

1. Cut the tofu into small cubes and marinate in soy sauce for 30 minutes.
2. Heat olive oil in a pan and sauté the garlic until fragrant.
3. Add the marinated tofu and cook until golden brown.
4. Add the fresh spinach and stir fry until wilted.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy.

4. Vegetarian Quinoa Bowl

A nutritious and flavorful quinoa bowl filled with roasted vegetables.

Ingredients

• 1 cup quinoa
• 2 cups water
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup broccoli florets
• 1 cup diced bell peppers
• 1 cup chickpeas
• Salt and pepper to taste
• Optional: avocado, nuts, or seeds for topping

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a medium saucepan, bring the quinoa and water to a boil.
3. Reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is tender.
4. While the quinoa cooks, toss the onion, garlic, broccoli, and bell peppers with olive oil, salt, and pepper on a baking sheet.
5. Roast the vegetables in the oven for about 20-25 minutes or until tender.
6. In a large bowl, combine the cooked quinoa, roasted vegetables, and chickpeas.
7. Season with salt and pepper to taste.
8. Serve hot, topped with optional ingredients such as avocado, nuts, or seeds if desired.

5. Grilled Portobello Mushroom Burgers

Savory grilled portobello mushroom burgers perfect for vegetarians.

Ingredients

• 4 Portobello mushrooms
• 1/4 cup olive oil
• 2 cloves garlic, minced
• 1 tablespoon balsamic vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 4 hamburger buns
• Lettuce, tomato, and cheese (optional)

Instructions

1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, balsamic vinegar, and oregano.
3. Brush the mixture on both sides of the mushrooms.
4. Season with salt and pepper to taste.
5. Grill the mushrooms for 3-4 minutes per side, or until tender.
6. Assemble the burgers with lettuce, tomato, and cheese, if desired.
7. Serve immediately and enjoy.

6. High Protein Veggie Wrap

Delicious and healthy veggie wrap packed with high protein ingredients.

Ingredients

• 1 whole wheat tortilla
• 1/2 cup cooked chickpeas
• 1/2 cup cooked black beans
• 1/4 cup hummus
• 1 cup mixed greens
• 1/2 cup sliced bell peppers
• 1/4 cup sliced avocado
• 1/4 cup crumbled feta cheese

Instructions

1. Preheat a panini press or grill to medium heat.
2. Spread the hummus on the tortilla, leaving a 1-inch border around the edges.
3. Arrange the mixed greens, chickpeas, black beans, bell peppers, and avocado on one half of the tortilla.
4. Sprinkle the crumbled feta cheese on top of the vegetables.
5. Fold the tortilla in half to enclose the filling.
6. Place the wrap in the panini press or grill and cook for 3-4 minutes, or until the tortilla is crispy and the filling is heated through.
7. Slice the wrap in half and serve immediately.

7. Spinach and Feta Stuffed Bell Peppers

Colorful bell peppers filled with spinach and feta make a delicious vegetarian dish.

Ingredients

• 4 bell peppers
• 1 package frozen spinach, thawed
• 1/2 cup feta cheese, crumbled
• 1/2 cup cooked rice
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a bowl, mix together spinach, feta cheese, cooked rice, olive oil, onion, and garlic.
4. Stuff each bell pepper with the spinach mixture and top with additional feta cheese if desired.
5. Place the stuffed bell peppers in a baking dish and bake for 25-30 minutes or until tender.
6. Season with salt and pepper to taste.
7. Serve warm and enjoy.

8. Black Bean and Sweet Potato Enchiladas

Delicious and nutritious black bean and sweet potato enchiladas.

Ingredients

• 2 large sweet potatoes
• 1 can black beans
• 1 onion
• 2 cloves garlic
• 1 red bell pepper
• 1 can enchilada sauce
• 6 tortillas
• 1 cup shredded cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Peel and dice the sweet potatoes, then bake for 20 minutes.
3. In a pan, heat olive oil and sauté the onion and garlic until softened.
4. Add the red bell pepper and cook for an additional 2 minutes.
5. Stir in the black beans and cook for 1 minute.
6. In a separate pan, warm the tortillas over medium heat for 30 seconds on each side.
7. To assemble the enchiladas, lay a tortilla flat and spoon the sweet potato and black bean mixture onto the center of the tortilla.
8. Roll the tortilla and place seam-side down in a baking dish, repeat with the remaining tortillas and filling.
9. Pour the enchilada sauce over the rolled tortillas and top with shredded cheese.
10. Bake for 20-25 minutes or until the cheese is melted and bubbly.
11. Serve hot and enjoy.

9. Tempeh and Broccoli Stir Fry

Tempeh and broccoli stir fry is a high-protein vegetarian dish.

Ingredients

• 1 package tempeh
• 3 cups broccoli florets
• 2 tablespoons vegetable oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 tablespoon oyster sauce (vegetarian)
• Salt and pepper to taste

Instructions

1. Cut the tempeh into small pieces and set aside.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the chopped onion and cook until it is translucent.
4. Add the minced garlic and cook for 1 minute.
5. Add the broccoli florets and cook until they are tender.
6. Add the tempeh and cook until it is lightly browned.
7. In a small bowl, whisk together the soy sauce and oyster sauce.
8. Pour the sauce over the tempeh and broccoli mixture.
9. Season with salt and pepper to taste.
10. Serve hot over rice or noodles.

10. Roasted Chickpea and Quinoa Bowl

A hearty bowl filled with roasted chickpeas and quinoa.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can chickpeas
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste
• 1 cup mixed vegetables

Instructions

1. Preheat oven to 400°F (200°C).
2. Rinse quinoa and cook according to package directions.
3. Drain and rinse chickpeas, then toss with olive oil, cumin, smoked paprika, salt, and pepper.
4. Spread chickpeas on a baking sheet and roast for 30-40 minutes.
5. Toss mixed vegetables with olive oil, salt, and pepper, and roast for 20-25 minutes.
6. Combine cooked quinoa, roasted chickpeas, and mixed vegetables in a bowl.
7. Serve hot and enjoy.

11. Seitan and Vegetable Skewers

Grilled seitan and vegetable skewers make a delicious high-protein vegetarian dish.

Ingredients

• 1 package of seitan
• 1 red bell pepper
• 1 yellow bell pepper
• 1 onion
• 2 cloves of garlic
• 2 zucchinis
• 2 tablespoons of olive oil
• 1 tablespoon of lemon juice
• Salt and pepper to taste

Instructions

1. Preheat the grill to medium-high heat.
2. Cut the seitan into 1-inch cubes and set aside.
3. Cut the bell peppers, onion, and zucchinis into 1-inch pieces.
4. Thread the seitan and vegetables onto skewers, leaving a little space between each piece.
5. In a small bowl, mix together olive oil, lemon juice, garlic, salt, and pepper.
6. Brush the mixture onto the skewers, making sure everything is well coated.
7. Grill the skewers for 10-12 minutes, turning occasionally, until the seitan is golden brown and the vegetables are tender.
8. Serve hot and enjoy.

12. Lentil and Vegetable Stew

Hearty and comforting lentil stew packed with vegetables and protein.

Ingredients

• 1 cup dried green or brown lentils
• 2 medium onions
• 3 cloves garlic
• 2 medium carrots
• 2 medium potatoes
• 1 large red bell pepper
• 2 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions

1. Rinse the lentils and drain well.
2. Chop the onions, garlic, carrots, potatoes, and red bell pepper into bite-sized pieces.
3. In a large pot, sauté the onions, garlic, carrots, potatoes, and red bell pepper in a little water until tender.
4. Add the lentils, vegetable broth, diced tomatoes, and thyme to the pot.
5. Bring the stew to a boil, then reduce the heat and let simmer for 30-40 minutes, or until the lentils are tender.
6. Season the stew with salt and pepper to taste.
7. Serve hot, garnished with fresh herbs if desired.

13. Protein Packed Veggie Smoothie

A revitalizing blend of fruits and vegetables packed with protein.

Ingredients

• 1 cup frozen berries
• 1/2 cup plain Greek yogurt
• 1/2 cup spinach
• 1/2 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 scoop vanilla protein powder
• 1/2 teaspoon honey

Instructions

1. Combine all the ingredients in a blender and mix until smooth.
2. Add ice cubes if you want a thicker consistency.
3. Blend the mixture again until the ice is crushed and the smoothie is the desired consistency.
4. Pour the smoothie into a glass and serve immediately.
5. Garnish with fresh fruits or nuts, if desired.

14. Grilled Tofu and Vegetable Skewers

Grilled Tofu and Vegetable Skewers, a healthy and flavorful vegetarian dish.

Ingredients

• 1 block of firm tofu
• 1 bell pepper
• 1 onion
• 1 zucchini
• 1 cup of mushrooms
• 2 cloves of garlic
• 2 tablespoons of olive oil
• 1 teaspoon of soy sauce
• Salt and pepper to taste

Instructions

1. Preheat the grill to medium-high heat.
2. Cut the tofu and vegetables into bite-sized pieces.
3. Thread the tofu and vegetables onto skewers.
4. In a small bowl, whisk together olive oil, soy sauce, garlic, salt, and pepper.
5. Brush the mixture onto the skewers.
6. Grill the skewers for 10-12 minutes, turning occasionally.
7. Serve hot and enjoy.

15. Quinoa and Black Bean Salad

A nutritious and flavorful salad made with quinoa and black beans.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 small red onion, diced
• 1/4 cup chopped fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• Salt and pepper to taste

Instructions

1. Rinse the quinoa in a fine mesh strainer and cook according to package instructions using 2 cups of water.
2. In a large bowl, combine the cooked quinoa, black beans, red bell pepper, and red onion.
3. In a small bowl, whisk together the olive oil and lime juice.
4. Pour the dressing over the quinoa mixture and toss to combine.
5. Stir in the chopped cilantro and season with salt and pepper to taste.
6. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
7. Serve chilled or at room temperature.

16. Spinach and Mushroom Risotto

Creamy spinach and mushroom risotto made with Arborio rice and vegetarian broth.

Ingredients

• 1 cup Arborio rice
• 4 cups vegetarian broth
• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 2 cups mixed mushrooms, sliced
• 2 cups fresh spinach leaves
• 1/2 cup white wine
• 1/4 cup grated Parmesan cheese
• Salt and pepper, to taste

Instructions

1. Heat the olive oil in a large skillet over medium heat and sauté the chopped onion until translucent.
2. Add the sliced mushrooms and cook until they release their moisture and start to brown.
3. Add the Arborio rice and cook for 1-2 minutes, stirring constantly, until the rice is coated in oil and slightly toasted.
4. Add the white wine and cook until the liquid is almost completely absorbed, stirring constantly.
5. Add 1/2 cup of the vegetarian broth to the rice and cook, stirring constantly, until the liquid is mostly absorbed.
6. Repeat step 5, adding the broth in 1/2 cup increments, and waiting for it to be absorbed before adding more.
7. When the rice is cooked and creamy, stir in the fresh spinach leaves and cook until wilted.
8. Season the risotto with salt and pepper to taste, then serve hot, topped with grated Parmesan cheese.

17. Chickpea and Spinach Curry

Chickpea and Spinach Curry is a flavorful and nutritious vegetarian dish.

Ingredients

• 1 can chickpeas
• 2 cups fresh spinach
• 1 onion
• 2 cloves garlic
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1/2 teaspoon cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 2 cups vegetable broth

Instructions

1. Heat oil in a large pan over medium heat.
2. Add onion and cook until softened, about 5 minutes.
3. Add garlic, curry powder, turmeric, cumin, salt, and pepper, and cook for 1 minute.
4. Stir in chickpeas and vegetable broth, and bring to a boil.
5. Reduce heat to low and simmer for 10 minutes.
6. Add spinach and cook until wilted, about 2-3 minutes.
7. Serve hot and enjoy.

18. Vegetarian Protein Pancakes

Delicious and fluffy protein-packed vegetarian pancakes.

Ingredients

• 1 cup rolled oats
• 1/2 cup almond milk
• 1/2 cup plain Greek yogurt
• 1 scoop vanilla protein powder
• 1 large egg
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1 tablespoon honey
• 1/4 cup chopped walnuts

Instructions

1. In a large bowl, combine oats, almond milk, Greek yogurt, and vanilla protein powder.
2. Add the egg, baking powder, and salt to the bowl and mix until smooth.
3. Heat a non-stick pan over medium heat and grease with cooking spray.
4. Drop the batter by 1/4 cupfuls onto the pan.
5. Cook the pancakes for 2-3 minutes, until bubbles appear on the surface.
6. Flip the pancakes and cook for another 1-2 minutes, until golden brown.
7. Serve the pancakes hot with honey and chopped walnuts on top.

19. Tofu and Mixed Vegetable Stir Fry

Tofu and mixed vegetables cooked in a savory stir fry sauce.

Ingredients

• 1 block of firm tofu
• 2 cups of mixed vegetables (broccoli, carrots, bell peppers)
• 2 tablespoons of vegetable oil
• 2 cloves of garlic
• 1 tablespoon of soy sauce
• 1 tablespoon of oyster sauce
• 1 teaspoon of grated ginger
• Salt and pepper to taste

Instructions

1. Cut the tofu into small cubes and season with salt and pepper.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the garlic and ginger and stir fry for 1 minute.
4. Add the mixed vegetables and stir fry for 3-4 minutes.
5. Add the tofu and stir fry for another 2-3 minutes.
6. In a small bowl, whisk together the soy sauce and oyster sauce.
7. Pour the sauce over the tofu and vegetables and stir fry for another minute.
8. Serve hot over rice or noodles.

20. High Protein Lentil Soup

Hearty and nutritious, this lentil soup is packed with protein and fiber.

Ingredients

• 1 cup dried green or brown lentils
• 4 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper, to taste

Instructions

1. Rinse the lentils and pick out any debris or stones.
2. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until the vegetables are tender.
3. Add the lentils, vegetable broth, diced tomatoes, thyme, and rosemary to the pot.
4. Bring the mixture to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
5. Season the soup with salt and pepper to taste.
6. Serve the soup hot, garnished with chopped fresh herbs if desired.

21. Stuffed Bell Peppers With Quinoa and Black Beans

Stuffed bell peppers with quinoa and black beans make a nutritious and flavorful vegetarian dish.

Ingredients

• 4 bell peppers
• 1 cup quinoa
• 2 cups water
• 1 can black beans
• 1 onion
• 2 cloves garlic
• 1 cup corn kernels
• 1 teaspoon cumin
• Salt and pepper to taste
• Shredded cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove the seeds and membranes.
3. In a medium saucepan, bring the quinoa and water to a boil, then reduce the heat and simmer for 15-20 minutes.
4. In a large skillet, sauté the onion and garlic until softened.
5. Add the black beans, corn kernels, and cumin to the skillet and cook for 2-3 minutes.
6. Fluff the cooked quinoa with a fork and add it to the skillet, stirring to combine.
7. Stuff each bell pepper with the quinoa mixture and top with shredded cheese (if using).
8. Place the stuffed bell peppers in a baking dish and bake for 25-30 minutes, until the peppers are tender.

22. Vegetarian Chickpea and Spinach Scramble

A protein-packed vegetarian breakfast option with chickpeas and spinach.

Ingredients

• 1 can chickpeas
• 2 cups fresh spinach
• 1/2 cup diced bell peppers
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon turmeric
• Salt and pepper, to taste

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add diced onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Add chickpeas, turmeric, salt, and pepper, and stir to combine.
5. Add diced bell peppers and cook until tender, about 4-5 minutes.
6. Stir in fresh spinach and cook until wilted.
7. Serve hot and enjoy.

Conclusion

You've accessed a treasure trove of high-protein vegetarian recipes, paving a golden path to muscle building. With each dish, you're constructing a robust framework, brick by brick, to support your fitness goals. Legumes, grains, and tofu blend together in a vibrant tapestry, weaving a narrative of strength and growth, empowering you to reach new heights.