Is it difficult to get enough protein on a vegetarian diet?

Not at all! Plenty of plant-based foods are packed with protein. By incorporating a variety of protein-rich ingredients like cheese, milk, legumes, tofu, tempeh, nuts, seeds, and quinoa into your meals, you can easily meet your daily protein needs.

Do I need to combine certain plant-based proteins to get all the essential amino acids?

While it's true that some plant-based proteins are not complete proteins (meaning they lack one or more essential amino acids), you don't need to worry about combining specific foods at each meal. As long as you eat a varied diet throughout the day, you'll get all the amino acids your body needs.

Are high-protein vegetarian meals expensive?

Many protein-rich vegetarian ingredients like lentils, beans, and tofu are quite affordable. Plus, by cooking at home and focusing on whole foods, you can save money compared to eating out or relying on processed vegetarian products.

25 High Protein Vegetarian Meals

Description

These delicious and satisfying high protein vegetarian meals work for meatless Mondays or any day of the week! These recipes are packed with vegetarian protein sources to keep you feeling full and energized. These lasagna roll ups are a fun way to serve this iconic dish: roll the noodles around the filling for tasty and fun dinner recipe!

Ingredients

Scale

12 lasagna noodles (10 ounces)
28-ounce can fire roasted crushed tomatoes*
1 garlic clove, grated
2 tablespoons olive oil
2 teaspoons dried oregano, divided
1 1/2 teaspoons kosher salt, divided
10 ounces frozen spinach
2 tablespoons fresh basil, chopped, plus more for garnish
15 ounces ricotta cheese
1/2 cup grated Parmesan cheese
2 cups whole milk mozzarella cheese, divided
1/2 teaspoon lemon zest
1 egg
Chopped parsley, for garnish (optional)

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Instructions

Preheat the oven to 400°F.
Boil the noodles: Bring a large pot of well-salted water to a boil. Boil the noodles until just al dente, according to the package instructions, stirring often. Drain the noodles, then drizzle a baking sheet with a bit of olive oil. Lay the noodles flat onto the sheet, then turn them over so they become coated with olive oil to prevent sticking.
Meanwhile, make the tomato sauce: In a medium bowl, mix the fire roasted tomatoes, grated garlic, olive oil, 1 teaspoon dried oregano, and 3/4 teaspoon kosher salt. Mix well until all the olive oil is incorporated.
Make the filling: Thaw the spinach following the package instructions, then squeeze out as much water as possible with your fingers (the spinach should feel dry and crumbly before using it). In a medium bowl, mix it with the basil, ricotta cheese, Parmesan cheese, 1/2 cup mozzarella cheese, lemon zest, egg, 1 teaspoon dried oregano, 3/4 teaspoon kosher salt, and fresh ground pepper.
Roll the noodles: Spread half the tomato sauce in the bottom of a 9 x 13-inch baking dish. On a baking sheet, place 4 noodles. Spread 1/4 cup cheese mixture down each noodle, then top with a bit of tomato sauce (see the photos). Gently roll up each noodle, then place the noodle roll into the baking dish. Repeat for each of the noodles.
Finish: Once all noodles are rolled and in the baking dish, pour the remaining tomato sauce on top, and sprinkle the remaining 1 1/2 cups mozzarella on top.
Bake: Cover the pan with foil (so it’s not touching the cheese) and bake for 20 minutes. Uncover the foil and bake for 10 minutes. If desired, broil 2 minutes until the cheese is browned. Garnish with chopped parsley or basil and serve. Leftovers last refrigerated for 4 days; reheat in a 375°F oven until warmed through. You can also freeze leftovers for up to 3 months.

Notes

*If desired, you can use purchased marinara sauce instead of making your own. If using purchased marinara, still add the 1 clove grated garlic and 1 teaspoon dried oregano to enhance the flavor.

Category: Main dish
Method: Baked
Cuisine: Italian inspired
Diet: Vegetarian