8 fast and easy vegetarian dinners that don’t skimp on protein
I was vegetarian for years before adding chicken back into my diet, and honestly, I’m still not totally convinced. Chicken is the only animal protein I’ll eat, and even then, some nights I open the fridge and get the ick just looking at it.
But here’s where being a senior millennial gets complicated—I finally got the memo that protein is the holy grail for building muscle and improving bone density. If I want to keep kicking ass as an old lady, I need to make sure I get plenty of it, which means meals and snacks are built around protein–dinner included. Every single night. This presents a problem when you’re working with only one meat option.
So I’ve been gathering up high protein vegetarian dinner recipes to add back into our rotation, and turns out, past-me knew what she was doing. Black beans, lentils, chickpeas, tofu, quinoa, eggs—these things pack serious protein without the weird texture issues or existential moments over dinner prep.
Plus, they’re significantly less expensive than buying chicken every week, and I never have to stress about whether I’ve cooked them to the exact right temperature. Nobody’s getting food poisoning from undercooked chickpeas.
These meals aren’t backup options or compromises. They’re legitimate protein powerhouses that help me hit my goals without requiring me to make peace with poultry every night. My body (and my family’s!) needs protein to stay strong. It doesn’t particularly care where that protein comes from, and neither does my grocery budget. The bonus? Most come together in less than 30 minutes. (The quiche is the exception, but that’s just bake time you can be using to do something else!)
Here are some of our current favorite high protein vegetarian dinner recipes.
Broccoli Quiche with Cherry Tomatoes
Start with a store bought pie crust (no one’s trying to be a homemade hero on a Monday night, thankyouverymuch), add eggs, coconut milk, sour cream, some spices, wisk in two kinds of cheese and plop in your veggies then bake for 50 minutes. Dude That Cookz says the coconut milk and sour cheese combo makes a lighter quiche than your typical heavy cream versions–and I have to agree.
Loaded Vegetarian Burritos
This simple recipe from Averie Cooks comes together in just 25 minutes, from start to finish–but thanks to some sautéed sweet onion, bell pepper, and garlic, they taste like you spent all afternoon. It’s a great one to make ahead (just prep and wait to pop into the oven 15 minutes before you’re ready to serve) and perfect for feeding a crowd.
Hearty Vegetarian Chili
I love pretty much any veggie chili, but this hearty version from All the Healthy Things is a favorite thanks to the delicious addition of sweet potatoes. It’s also super customizable to your family’s liking. In our house we add corn and bell peppers for some varied textures and serve with sour cream and sliced avocado. (I also use chicken broth instead of veggie to increase the protein, but you do you!)
Quinoa Veggie Fried Rice
Packed with quinoa, eggs and veggies, this protein-rich “fried rice” from Damn Delicious is a simple and satisfying 30-minute meal that always gets devoured. I like to add in some shelled edamame for some extra grams.
Homemade Black Bean Burgers
You’re going to want to bust out the food processor for this Budget Bytes recipe, but my hot tip is to double the recipe and freeze half of them for next time. That way you only have to clean the mess up once. Dress them up like your typical burger, or go for a southwest style with chipotle mayo and some jalapeños!
Thai Chickpea and Kale Curry
The combination of chickpeas, curry, and coconut milk is always a personal favorite, but it’s the 15 minute magic of this one from Averie Cooks that has me hooked. We always have it over rice and the leftovers are often better than the first time.
Crispy Orange Tofu
You’ll need to factor in about 20 minutes to drain the tofu, but otherwise this meal is pretty straightforward and delicious. The glazed crispy tofu sprinkled with sesame seeds gives total restaurant vibes that never fail to impress.
Lemony White Bean Stew
She’s bright, she’s hearty, and she’s got at least dinner, lunch and maybe another dinner covered. This lemon-laced white bean stew from Averie Cooks combines cannelini and garbanzo beans with a bouquet of herbs and your standard soup veggies. A sprinkle (ok, handful) of parmesan on top is the pièce de résistance.
source https://www.mother.ly/food/high-protein-vegetarian-dinner-recipes/
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