20 High-Protein Vegetarian Meals You Can Make in 30 Minutes or Less

February 20, 2020

With 15 or more grams of protein per serving, these meat-free recipes provide easy meal inspiration to refuel from a workout, keep you full for longer or just give you a quick, high-protein meal option. As a bonus, all of these meals will be on your plate in 30 minutes or less to help you save time and meet your goals.

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Avocado & Kale Omelet

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Move over, avocado toast. Top a high-protein omelet with avocado and fiber-rich kale and you'll keep hunger at bay for longer. Source: EatingWell Magazine, September/October 2017

 

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables. Source: EatingWell.com, June 2017

 

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Lemony Linguine with Spring Vegetables

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Instead of cooking pasta in a huge pot of water, here we use just 3 1/2 cups for this one-pot pasta recipe. When the pasta is al dente, most of the water has evaporated and the bit that's left is thickened with the starch that cooks off the pasta. With just a few add-ins like lemon and Parmesan cheese you have a delicious silky sauce. Want to use up your veggie stash in the freezer? Swap in 8 ounces frozen spinach for fresh. Source: EatingWell Magazine, March/April 2018

 

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Spanakopita Scrambled Egg Pitas

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This meatless dinner comes together in only 15 minutes, thanks to the convenience of frozen chopped spinach and crumbled feta. We've added a flavorful burst of sun-dried tomato tapenade to spread over the whole-wheat pita before nestling the scrambled eggs inside. If you can't find it, basil pesto or sun-dried tomato pesto also work well. Source: EatingWell.com, August 2018

 

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Chickpea & Quinoa Buddha Bowl

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It seems Buddha bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies! Source: EatingWell.com, August 2017

 

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Stuffed Sweet Potato with Hummus Dressing

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Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one! Source: EatingWell.com, October 2017

 

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Baked Eggs in Tomato Sauce with Kale

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You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping. Source: EatingWell.com, April 2018

 

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Tofu Poke

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This fast vegan version of poke (the traditional Hawaiian salad of diced raw fish tossed in a soy-sesame sauce) swaps in extra-firm tofu for fish while loading your bowl with vegetables and crunchy toppers like pea shoots and peanuts. Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber. Source: EatingWell Magazine, July/August 2018

 

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Easy Saag Paneer

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The paneer cheese in this fast and easy dinner doesn't melt when it cooks. It browns instead, giving a toothsome texture to this Indian classic packed with spinach and spices. Serve over brown basmati rice to round out this healthy meal. Source: EatingWell.com, February 2018

 

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Avocado Egg Salad Sandwiches

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Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school. Source: EatingWell.com, February 2018

 

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Savory Oatmeal with Cheddar, Collards & Eggs

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Have you tried savory oats yet? It's a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired. Source: EatingWell Magazine, September/October 2018

 

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Spinach & Artichoke Dip Pasta

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If you've ever wanted to make a meal out of warm spinach and artichoke dip, this creamy pasta is for you. And here's what's almost as good as the flavor of this comforting dish: the fact that this healthy dinner takes just 20 minutes to prepare. Source: EatingWell.com, September 2019

 

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Mediterranean Ravioli with Artichokes & Olives

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Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well). Source: EatingWell.com, June 2019

 

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Polenta Bowls with Roasted Vegetables & Fried Eggs

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You really can't beat creamy polenta with a fried egg on top--unless you add some roasted veggies, as we've done in this hearty and healthy meal in a bowl. Serve these bowls for a satisfying brunch, lunch or dinner that comes together in just 30 minutes. Feel free to swap (or add) in other veggies, such as broccoli, to customize your bowls according to what's in season or what you have on hand. Source: EatingWell.com, April 2019

 

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Tofu & Snow Pea Stir-Fry with Peanut Sauce

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A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead. Source: Diabetic Living Magazine, Spring 2019

 

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White Beans & Tomatoes with Kale Pesto

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White beans are full of fiber and protein, both of which help slow digestion and curb blood sugar spikes. Canned beans are both easy to use and inexpensive--a win-win! Source: Diabetic Living Magazine, Fall 2018

 

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Spring Green Frittata

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Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes. Source: Diabetic Living Magazine

 

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Mediterranean Veggie Wrap with Cilantro Hummus

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These healthy multi-grain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps. Source: Diabetic Living Magazine

 

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Quick Stovetop Butternut Squash Mac & Cheese

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Precut butternut squash in your grocery store's produce section makes this healthy mac and cheese recipe come together in a flash. For extra flavor, try smoked Gouda cheese. Source: EatingWell Magazine, January/February 2018

 

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Rainbow Buddha Bowl with Cashew Tahini Sauce

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This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department. Source: EatingWell.com, October 2017

 

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