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       If you're looking for low-carb, high-protein dinners that don't require cooking for hours, these recipes got you covered. These dinner options are ready to serve in 3 steps or less so you can meet your nutrition goals easily. Each recipe l meets our nutrition parameters, with less than 14 grams of carbs and more than 15 grams of protein, without wasting on flavor. Recipes like 20-Minute Chicken Cutlets with Creamy Pesto Sauce and Cheesy Ground Beef Cauliflower Casserole are delicious options for you to get a healthy meal on your table in no time.  Read More
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  6. 24 High-Protein Vegetarian Dinners for Summer

24 High-Protein Vegetarian Dinners for Summer

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD July 06, 2020
Reviewed by Dietitian Jessica Ball, M.S., RD
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tofu Poke

Get plenty of protein with these hearty vegetarian dinner recipes. These dinners combine fresh summer produce with proteins like tofu and beans to make a nourishing, well rounded meal. Each dinner has at least 15 grams of protein per serving so you'll feel full and satisfied. Recipes like Tofu Poke and Spinach-Mushroom Frittata with Avocado Salad are fresh, healthy and a delicious choice for tonight's dinner.

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Spinach-Mushroom Frittata with Avocado Salad

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Frittatas are like omelets, only easier--and they taste great hot, warm or cold. This vegetable-packed version is spiked with Mediterranean flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for brunch, lunch or dinner! Source: Diabetic Living Magazine, Summer 2019

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Thai Tofu & Vegetable Curry with Zucchini Noodles

tofu veggie curry
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For this quick Thai curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Source: EatingWell.com, April 2019

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Spinach-Tomato Macaroni & Cheese

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An old-school classic gets a boost of nutrition and flavor from garlicky spinach and tomatoes in this healthy mac and cheese recipe. Source: Diabetic Living Magazine, Fall 2019

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Tofu Poke

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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Thai Spaghetti Squash with Peanut Sauce

Thai Spaghetti Squash with Peanut Sauce
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This gluten-free, vegan version of peanut noodles has a high protein content thanks to edamame and peanut butter. Spaghetti squash turns delicately sweet when roasted, which pairs wonderfully with the Thai-inspired peanut sauce. Source: EatingWell.com, July 2018

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Vegetarian Quinoa-Stuffed Peppers

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Chipotle chiles, black beans and pepper Jack cheese give a flavorful boost to this zippy vegetarian dinner. We've sped things up by steaming the peppers and using quick-cooking quinoa. We like the look of tri-colored quinoa, but any quinoa you have on hand will work. If possible, choose peppers that will stand upright. Source: EatingWell.com, June 2020

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Build-Your-Own Grilled Cheese

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It's called a grilled cheese, so why not make it on the grill? Multiply this recipe by the number of people you're serving, then set out all the toppings and let everyone make their own creations. Source: EatingWell Magazine, July / August 2020

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Mediterranean Egg and Tomato Skillet with Pita (Shakshouka)

Shakshuka (Eggs Poached in Spicy Tomato Sauce)
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Shakshouka is a North African dish that is usually eaten for breakfast or lunch. Made up of tomatoes, onions, pepper, eggs and spices; this recipe is tasty and simple to make. Source: Diabetic Living Magazine

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Basil-Chickpea Flatbread

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A flavorful combination of chickpeas, cashews, and garlic forms a protein-rich base for this homemade flatbread. Store-bought crust makes prep a breeze. Source: Diabetic Living Magazine, Summer 2020

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Lentil Bowls with Fried Eggs & Greens

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Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked. Source: Diabetic Living Magazine, Summer 2020

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Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

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Lighten up your burger! Bean patties have less saturated fat and more fiber than beef patties. They're also cheaper and easier to cook indoors--and we promise they're just as satisfying, especially with the mouthwatering creamy slaw on top. Source: Diabetic Living Magazine, Winter 2019

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Tempeh & Mushroom Tacos

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Tempeh is a vegetarian protein that crumbles easily; here it stands in for ground meat in this tempeh taco recipe. Source: Diabetic Living Magazine, Summer 2020

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Chinese Crispy Noodles with Tofu & Peanut Sauce

Chinese Crispy Noodles with Tofu & Peanut Sauce
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This peanut-tofu noodles dish is inspired by chow mein, a Chinese-American dish featuring fried noodles. Pan-crisping the noodles here mimics the crunch of the traditional dish, but limits the saturated fat. Look for Chinese noodles or lo mein noodles in the Asian or international aisle of major grocery stores. Source: Diabetic Living Magazine, Summer 2020

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Greek Summer-Squash Grilled Pizza

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Spreading roasted red pepper hummus on this easy grilled pizza makes a fast and easy base for tender summer squash and salty chunks of feta. Best of all? This healthy pizza is ready in 20 minutes. Source: EatingWell Magazine, May/June 2018

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Rice Patty Melts

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Lots of local ingredients show up on the menu at Tom Hanson's Duluth Grill in Duluth, Minnesota, like the wild rice in these rice patties, harvested by Bruce Savage of nearby Spirit Lake Farms. Source: EatingWell Magazine, June 2020

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Cacio e Pepe Pasta with Peas

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The sauce for this pasta dish is just cheese and pepper (aka cacio e pepe in Italian). Try this with kids as a simple yet sophisticated alternative to standard mac and cheese. Lots of black pepper adds a touch of heat, priming picky palates for spicier food. Source: EatingWell Magazine, May 2020

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Korean BBQ Tempeh Grain Bowl

Korean BBQ Tempeh Grain Bowl
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If you're a tempeh skeptic, you've probably never had the firm soy-based slabs slathered with a sweet-and-spicy barbecue sauce. We give this easy BBQ tempeh combo a punch of umami with tamari and add a little heat courtesy of gochujang. It's easy to put your own spin on this recipe; see Variations (below) for some riffs. Source: EatingWell Magazine, March 2020

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Plant-Based Smashed Burgers

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Learning how to make smashed burgers is as simple as its name. Smashing burgers into thin patties not only makes them quick-cooking, it also creates irresistible crispy edges. Topping them with the caramelized onion relish adds extra deliciousness. Source: EatingWell Magazine, March 2020

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Spinach Cannelloni with Cabbage & Smoked Mozzarella

<p>At Ristorante il San Pietro in the Piedmont of Italy, they use scamorza affumicata, an aged smoked mozzarella, but smoked fresh mozzarella works too in this healthy homemade vegetarian pasta recipe. You can substitute dry pasta, such as cannelloni or manicotti, for the fresh. Cook 12 noodles according to package directions, then stuff and sauce them. Source: EatingWell Magazine, March/April 2018</p>
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At Ristorante il San Pietro in the Piedmont of Italy, they use scamorza affumicata, an aged smoked mozzarella, but smoked fresh mozzarella works too in this healthy homemade vegetarian pasta recipe. You can substitute dry pasta, such as cannelloni or manicotti, for the fresh. Cook 12 noodles according to package directions, then stuff and sauce them. Source: EatingWell Magazine, March/April 2018

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Cherry Tomato & Garlic Pasta

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This easy and healthy pasta recipe takes just 20 minutes to prep so it's a perfect weeknight dinner. Cooking garlic cloves whole and then mashing them into the sauce not only saves time, it creates a mellow garlic flavor that melds seamlessly into the silky burst cherry tomatoes. Source: EatingWell Magazine, May 2019

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Falafel Pita Sandwiches with Tzatziki

Falafel Pita Sandwiches with Tzatziki
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This delightful vegetarian sandwich boasts tons of flavor from the yogurt sauce and quick-pickled veggies, and it's only 400 calories! You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for easy meal-prep lunches or dinner later in the week. Source: EatingWell.com, October 2018

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Cheesy Chipotle-Cauliflower Mac

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You'll barely notice the cauliflower in this comforting skillet pasta--it's pureed and mixed into the creamy cheese sauce. Source: Diabetic Living Magazine, Fall 2018

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Grilled Vegetable Quesadilla

<p>This classic quesadilla recipe uses a reduced-fat Mexican cheese blend and fat-free yogurt, making it a better-for-you lunch or dinner option. Source: Diabetic Living Magazine</p>
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This classic quesadilla recipe uses a reduced-fat Mexican cheese blend and fat-free yogurt, making it a better-for-you lunch or dinner option. Source: Diabetic Living Magazine

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Vegetable & Tofu Fried Rice

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Next time you're craving Chinese takeout, make this veggie-packed fried rice recipe in about the same time instead. Tofu and eggs give this vegetarian fried rice staying power from protein, and brown rice boosts fiber. Source: EatingWell.com, November 2017

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    1 of 24 Spinach-Mushroom Frittata with Avocado Salad
    2 of 24 Thai Tofu & Vegetable Curry with Zucchini Noodles
    3 of 24 Spinach-Tomato Macaroni & Cheese
    4 of 24 Tofu Poke
    5 of 24 Thai Spaghetti Squash with Peanut Sauce
    6 of 24 Vegetarian Quinoa-Stuffed Peppers
    7 of 24 Build-Your-Own Grilled Cheese
    8 of 24 Mediterranean Egg and Tomato Skillet with Pita (Shakshouka)
    9 of 24 Basil-Chickpea Flatbread
    10 of 24 Lentil Bowls with Fried Eggs & Greens
    11 of 24 Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
    12 of 24 Tempeh & Mushroom Tacos
    13 of 24 Chinese Crispy Noodles with Tofu & Peanut Sauce
    14 of 24 Greek Summer-Squash Grilled Pizza
    15 of 24 Rice Patty Melts
    16 of 24 Cacio e Pepe Pasta with Peas
    17 of 24 Korean BBQ Tempeh Grain Bowl
    18 of 24 Plant-Based Smashed Burgers
    19 of 24 Spinach Cannelloni with Cabbage & Smoked Mozzarella
    20 of 24 Cherry Tomato & Garlic Pasta
    21 of 24 Falafel Pita Sandwiches with Tzatziki
    22 of 24 Cheesy Chipotle-Cauliflower Mac
    23 of 24 Grilled Vegetable Quesadilla
    24 of 24 Vegetable & Tofu Fried Rice

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    24 High-Protein Vegetarian Dinners for Summer
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