13 High Protein Low Calorie Vegetarian Meals That Keep You Satisfied

Eating healthy as a vegetarian doesn’t mean sacrificing satisfaction or flavor. These 13 high-protein, low-calorie meals are designed to fill you up without weighing you down. Perfect for any meal of the day, they’re packed with nutrients and taste, making it easy to stick to your goals while enjoying every bite.

Protein-Packed Quinoa And Black Bean Salad

This quinoa and black bean salad is a colorful and nutritious dish that’s perfect for any meal. The vibrant mix of ingredients, including sweet corn, bell peppers, and fresh cilantro, makes it visually appealing and delicious. Quinoa serves as a fantastic base, providing a good source of protein and fiber, while black beans add even more protein to keep you feeling full.

The combination of flavors is refreshing, with a hint of lime that brightens everything up. This salad is not just filling; it’s also versatile. You can enjoy it as a main dish or as a side. Plus, it’s easy to prepare, making it a great option for meal prep or a quick weeknight dinner.

Here’s how to make this tasty salad:

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup lime juice
• 2 tablespoons olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a pot, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until water is absorbed. Fluff with a fork and let it cool.
2. Mix Ingredients: In a large bowl, combine the cooled quinoa, black beans, corn, bell pepper, and cilantro.
3. Make the Dressing: In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
4. Toss and Serve: Pour the dressing over the salad and toss gently to combine. Adjust seasoning if needed. Serve chilled or at room temperature.

Creamy Chickpea And Avocado Toast

Creamy Chickpea and Avocado Toast is a delightful combination that packs a punch of flavor and nutrition. The image shows a beautifully arranged toast topped with a vibrant green avocado spread, complemented by slices of radish and small yellow fruits, possibly chickpeas or another type of garnish. This dish is not just visually appealing; it’s also high in protein and low in calories, making it a perfect choice for a filling vegetarian meal.

The creamy texture of the avocado pairs perfectly with the hearty chickpeas, creating a satisfying spread that’s great for breakfast or a light lunch. The radish adds a nice crunch, while the bright colors make the dish pop. It’s a simple yet effective way to enjoy a healthy meal that keeps you full.

Ingredients

• 1 ripe avocado
• 1 cup canned chickpeas, rinsed and drained
• 2 slices whole-grain bread
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Radishes, thinly sliced
• Fresh herbs (like cilantro or parsley) for garnish

Instructions

1. Toast the Bread: Start by toasting the slices of whole-grain bread until they are golden brown and crispy.
2. Prepare the Avocado Spread: In a bowl, mash the ripe avocado with lemon juice, salt, and pepper until creamy.
3. Add Chickpeas: Gently fold in the rinsed chickpeas into the avocado mixture, leaving some whole for texture.
4. Assemble the Toast: Spread the creamy chickpea and avocado mixture generously over the toasted bread.
5. Garnish: Top with sliced radishes and sprinkle fresh herbs for an extra burst of flavor.
6. Serve: Enjoy your delicious and filling Creamy Chickpea and Avocado Toast immediately!

Hearty Vegetable And Tofu Stir-Fry

This hearty vegetable and tofu stir-fry is a colorful and nutritious dish that’s perfect for any meal. The vibrant mix of broccoli, bell peppers, and tofu not only looks appealing but is also packed with protein and fiber. It’s a great option for those seeking high protein, low calorie vegetarian meals that are filling.

To make this stir-fry, you’ll want to start with fresh vegetables. Broccoli adds a nice crunch, while bell peppers bring sweetness and color. Tofu is a fantastic protein source and absorbs the flavors of the sauce beautifully. You can customize this dish by adding your favorite veggies or adjusting the sauce to your taste.

Stir-frying is a quick cooking method that helps retain the nutrients in the vegetables. Plus, it’s a fun way to get creative in the kitchen. Serve this stir-fry over brown rice or quinoa for a complete meal that will keep you satisfied.

Ingredients

• 1 block firm tofu, drained and cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 tablespoon sesame seeds
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture, then cut it into cubes.
2. Heat the Oil: In a large skillet or wok, heat olive oil over medium-high heat.
3. Cook the Tofu: Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
4. Add Vegetables: In the same skillet, add broccoli and bell peppers. Stir-fry for about 5 minutes until they are tender-crisp.
5. Combine Ingredients: Add garlic and ginger to the vegetables and stir for another minute. Return the tofu to the skillet.
6. Add Sauce: Pour in soy sauce and sesame oil, mixing well to coat everything. Cook for an additional 2-3 minutes.
7. Serve: Sprinkle with sesame seeds and season with salt and pepper. Enjoy your stir-fry hot!

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Zucchini Noodles With Pesto And Chickpeas

Zucchini noodles, often called zoodles, are a fantastic low-calorie alternative to traditional pasta. They’re light, refreshing, and perfect for a quick meal. In this dish, they are paired with vibrant pesto and protein-packed chickpeas, making it both filling and nutritious.

The bright green color of the zucchini noodles contrasts beautifully with the rich green of the pesto and the golden chickpeas. Cherry tomatoes add a pop of color and sweetness, while a sprinkle of cheese on top gives it a delightful finish. This meal is not just easy on the eyes; it’s also a satisfying option for anyone looking to enjoy a vegetarian dish that doesn’t skimp on flavor or nutrition.

Making zucchini noodles is simple. You can use a spiralizer or a julienne peeler to create those perfect noodle shapes. Toss them in a pan with some olive oil, add the pesto, and mix in the chickpeas. It’s a quick and easy meal that can be ready in under 30 minutes!

Ingredients

• 4 medium zucchinis
• 1 cup chickpeas, drained and rinsed
• 1 cup fresh basil pesto
• 1 cup cherry tomatoes, halved
• 1/4 cup grated Parmesan cheese (optional)
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Spiralize the zucchinis to create noodles. Set aside.
2. In a large skillet, heat olive oil over medium heat. Add the zucchini noodles and sauté for about 2-3 minutes until just tender.
3. Stir in the chickpeas and pesto, mixing well to coat the noodles. Cook for another 2 minutes.
4. Add the cherry tomatoes and season with salt and pepper. Toss everything together and cook for an additional minute.
5. Serve warm, topped with grated Parmesan cheese if desired.

Filling Black Bean And Sweet Potato Tacos

These black bean and sweet potato tacos are a fantastic choice for a filling vegetarian meal. The combination of black beans and sweet potatoes not only packs a protein punch but also offers a delightful mix of flavors and textures. The soft, sweet potatoes complement the hearty black beans perfectly, making each bite satisfying.

In the image, you can see beautifully arranged tacos filled with vibrant sweet potato cubes and black beans, topped with fresh avocado and cilantro. The bright colors of the ingredients make these tacos not just tasty but visually appealing as well. A squeeze of lime adds a refreshing touch, enhancing the overall flavor.

Making these tacos is simple and quick. They are perfect for lunch or dinner and can be customized with your favorite toppings. Whether you’re a seasoned vegetarian or just looking to try something new, these tacos are sure to please.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 8 small corn tortillas
• 1 avocado, sliced
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, cumin, chili powder, salt, and pepper. Spread them on a baking sheet and roast for about 25 minutes, or until tender.
2. While the sweet potatoes are roasting, heat the black beans in a small saucepan over medium heat until warmed through.
3. Warm the corn tortillas in a skillet or microwave until pliable.
4. Assemble the tacos by placing a generous amount of roasted sweet potatoes and black beans on each tortilla.
5. Top with sliced avocado and fresh cilantro. Serve with lime wedges on the side for an extra zing.

Nutritious Spinach And Feta Quiche

This Spinach and Feta Quiche is a delightful dish that combines the goodness of spinach with the creamy texture of feta cheese. It’s perfect for any meal of the day, whether you’re having it for breakfast, lunch, or dinner. The vibrant green of the spinach adds a fresh look, while the golden crust gives it a comforting feel.

Quiches are a fantastic way to pack in nutrients without feeling heavy. Spinach is rich in vitamins and minerals, and feta cheese adds a nice tangy flavor that complements the greens beautifully. Plus, this dish is high in protein and low in calories, making it a filling option that won’t weigh you down.

Pair this quiche with a simple side salad for a complete meal. The combination of flavors and textures will surely satisfy your taste buds!

Ingredients

• 1 pre-made pie crust
• 2 cups fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 4 large eggs
• 1 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon nutmeg
• 1 tablespoon olive oil

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Add chopped spinach and sauté until wilted, about 3-4 minutes. Remove from heat and let cool slightly.
3. In a mixing bowl, whisk together eggs, milk, salt, pepper, and nutmeg.
4. Spread the sautéed spinach evenly over the pie crust. Sprinkle crumbled feta cheese on top.
5. Pour the egg mixture over the spinach and feta, ensuring everything is well combined.
6. Bake in the preheated oven for 30-35 minutes, or until the quiche is set and lightly golden on top.
7. Let it cool for a few minutes before slicing. Serve warm or at room temperature.

Satisfying Cauliflower And Chickpea Curry

This cauliflower and chickpea curry is a delightful dish that packs a punch of flavor while keeping things light. The vibrant colors of the curry, with its golden hues and fresh green cilantro, make it visually appealing. The combination of tender cauliflower and hearty chickpeas creates a satisfying meal that’s both filling and nutritious.

Served over fluffy rice, this dish is perfect for lunch or dinner. The spices blend beautifully, offering warmth and depth without overwhelming the palate. It’s a great option for anyone looking for high protein, low calorie vegetarian meals that are actually filling.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1 can (14 oz) coconut milk
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 head cauliflower, cut into florets
• 1 cup vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish
• Cooked rice for serving

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent.
2. Stir in minced garlic and grated ginger, cooking for another minute until fragrant.
3. Add ground cumin, ground coriander, and turmeric. Cook for 1-2 minutes to toast the spices.
4. Pour in the coconut milk and vegetable broth, stirring to combine.
5. Add chickpeas and cauliflower florets. Bring to a simmer and cook for about 20 minutes, or until the cauliflower is tender.
6. Season with salt and pepper to taste. Serve over cooked rice and garnish with fresh cilantro.

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Lentil Burger With Avocado And Tomato

If you're looking for a filling vegetarian meal, a lentil burger is a fantastic choice. This burger is not just packed with protein, but it's also low in calories, making it a perfect option for anyone wanting to eat healthy without sacrificing flavor. The image showcases a beautifully crafted lentil burger topped with fresh avocado, juicy tomato slices, and crisp lettuce, all nestled in a sesame seed bun. The colors are vibrant, and the ingredients look fresh and inviting.

The lentil patty is the star here, offering a hearty texture and a rich taste. Lentils are a great source of protein and fiber, which help keep you satisfied. Adding avocado not only enhances the flavor but also provides healthy fats, making this burger even more nutritious. The tomatoes add a refreshing touch, while the lettuce gives it that perfect crunch.

This meal is easy to prepare and can be customized with your favorite toppings. Serve it with a side of sweet potato fries for a complete meal that is both delicious and satisfying.

Ingredients

• 1 cup cooked lentils
• 1/2 cup breadcrumbs
• 1/4 cup finely chopped onion
• 1 clove garlic, minced
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 avocado, sliced
• 1 tomato, sliced
• Lettuce leaves
• 4 sesame seed burger buns
• Olive oil for cooking

Instructions

1. Prepare the Lentil Mixture: In a bowl, combine cooked lentils, breadcrumbs, chopped onion, minced garlic, cumin, salt, and pepper. Mix well until combined.
2. Form Patties: Shape the mixture into burger patties. You should get about four patties.
3. Cook the Patties: Heat olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side until golden brown.
4. Assemble the Burger: Toast the burger buns lightly. On the bottom half, layer lettuce, a lentil patty, tomato slices, and avocado. Top with the other half of the bun.
5. Serve: Enjoy your lentil burger with a side of sweet potato fries or a salad!

Filling Vegetable And Bean Chili

This vegetable and bean chili is a hearty dish that packs a protein punch while keeping calories low. The vibrant colors of the beans and vegetables make it visually appealing, and the rich flavors ensure it’s satisfying. Perfect for a cozy dinner, this chili is not only filling but also nutritious.

To make this dish, you'll need a variety of beans, fresh vegetables, and spices. The combination creates a warm, comforting meal that’s great for any day of the week. Plus, it’s easy to prepare and can be made in large batches for meal prep.

Here’s how to whip up this delicious chili:

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, chopped
• 2 carrots, diced
• 1 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 cup vegetable broth
• 2 teaspoons chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until softened.
2. Add the bell pepper, carrots, and zucchini. Cook for about 5 minutes, stirring occasionally.
3. Stir in the diced tomatoes, black beans, kidney beans, vegetable broth, chili powder, cumin, salt, and pepper.
4. Bring to a boil, then reduce heat and let simmer for 20-30 minutes, allowing the flavors to meld.
5. Serve hot, garnished with fresh cilantro.

Creamy Avocado And White Bean Hummus

Creamy Avocado and White Bean Hummus is a delightful twist on traditional hummus. The vibrant green color from the avocado makes it visually appealing and adds a rich, buttery flavor. This dish is not just tasty; it’s packed with protein and low in calories, making it a perfect choice for a filling vegetarian meal.

The hummus is smooth and creamy, thanks to the combination of ripe avocados and white beans. It’s great for dipping fresh veggies or spreading on whole grain bread. The sprinkle of paprika on top adds a touch of spice and color, while the drizzle of olive oil gives it a luxurious finish.

To make this hummus, you’ll need a few simple ingredients that blend together beautifully. It’s quick to prepare and can be stored in the fridge for a healthy snack throughout the week. Enjoy it at parties, picnics, or as a quick lunch option!

Ingredients

• 2 ripe avocados
• 1 can (15 oz) white beans, drained and rinsed
• 2 tablespoons tahini
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste
• Paprika for garnish
• Cilantro for garnish

Instructions

1. In a food processor, combine the avocados, white beans, tahini, olive oil, lemon juice, and garlic.
2. Blend until smooth, scraping down the sides as needed.
3. Add salt and pepper to taste, and blend again until well mixed.
4. Transfer the hummus to a serving bowl, drizzle with olive oil, and sprinkle with paprika and cilantro.
5. Serve with fresh veggies, pita bread, or whole grain crackers.

Satisfying Thai Peanut Tofu Salad

This Thai Peanut Tofu Salad is a delightful mix of flavors and textures. The vibrant colors of fresh veggies and the creamy peanut dressing make it visually appealing and incredibly satisfying. Tofu adds a protein punch, making this dish both filling and nutritious.

The salad features crispy bell peppers, crunchy cucumbers, and fresh herbs, all tossed with perfectly cooked tofu. The peanut sauce brings everything together with its rich, nutty flavor. It's a great option for lunch or dinner, especially when you want something light yet hearty.

Now, let’s get to the recipe so you can whip this up at home!

Ingredients

• 14 oz firm tofu, cubed
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 cucumber, diced
• 1 carrot, julienned
• 1/4 cup fresh cilantro, chopped
• 1/4 cup green onions, sliced
• 1/4 cup peanut butter
• 2 tablespoons lime juice
• 1 tablespoon maple syrup
• 1 tablespoon soy sauce
• 1-2 tablespoons water (to thin the dressing)

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes and marinate in soy sauce for about 15 minutes.
2. Cook the Tofu: Heat olive oil in a pan over medium heat. Add the marinated tofu and cook until golden brown on all sides, about 8-10 minutes.
3. Make the Dressing: In a bowl, whisk together peanut butter, lime juice, maple syrup, soy sauce, and water until smooth. Adjust the water for desired consistency.
4. Assemble the Salad: In a large bowl, combine cooked tofu, bell pepper, cucumber, carrot, cilantro, and green onions. Drizzle with peanut dressing and toss gently to combine.
5. Serve: Enjoy immediately or let it chill in the fridge for a bit to enhance the flavors.

Flavorful Mediterranean Lentil Soup

This Mediterranean lentil soup is a warm hug in a bowl. Packed with protein and low in calories, it’s perfect for anyone looking for a filling vegetarian meal. The vibrant colors in the soup come from fresh veggies and lentils, making it not only nutritious but also visually appealing. A dollop of yogurt and fresh herbs on top adds a creamy texture and a burst of flavor.

The soup is easy to make and can be enjoyed on its own or with a slice of crusty bread. It’s a great option for meal prep, as it keeps well in the fridge and tastes even better the next day. Plus, lentils are a fantastic source of protein, making this dish satisfying and healthy.

Ingredients

• 1 cup green or brown lentils, rinsed
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley or cilantro for garnish
• Yogurt for serving (optional)

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté until softened, about 5-7 minutes.
2. Add garlic, cumin, and paprika. Cook for another minute until fragrant.
3. Stir in the lentils, diced tomatoes, and vegetable broth. Bring to a boil.
4. Reduce heat and let it simmer for about 25-30 minutes, or until lentils are tender.
5. Season with salt and pepper to taste. Serve hot, topped with yogurt and fresh herbs.

Delectable Mushroom And Spinach Risotto

This Mushroom and Spinach Risotto is a perfect blend of flavors and textures. The creamy rice pairs beautifully with the earthy mushrooms and vibrant spinach. It's a dish that feels indulgent while being packed with protein and low in calories. You can see the rich, creamy texture in the image, topped with sautéed mushrooms and a sprinkle of black pepper. It’s not just a meal; it’s a comforting bowl of goodness that will keep you satisfied.

Making risotto might seem intimidating, but it’s quite simple. The key is to stir the rice slowly while adding broth gradually. This method releases the starches, creating that creamy consistency we all love. Plus, mushrooms and spinach add a nutritious punch, making this dish both filling and healthy.

Ingredients

• 1 cup Arborio rice
• 4 cups vegetable broth
• 1 cup mushrooms, sliced
• 2 cups fresh spinach
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/2 cup grated Parmesan cheese
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Prepare the Broth: In a saucepan, heat the vegetable broth and keep it warm over low heat.
2. Sauté Vegetables: In a large skillet, heat olive oil over medium heat. Add chopped onion and garlic, cooking until translucent. Then, add sliced mushrooms and cook until they are tender.
3. Add Rice: Stir in the Arborio rice, coating it with the oil and cooking for about 2 minutes until slightly translucent.
4. Add Broth Gradually: Begin adding the warm vegetable broth, one ladle at a time, stirring frequently. Wait until the liquid is mostly absorbed before adding more broth.
5. Incorporate Spinach: After about 15-20 minutes, when the rice is creamy and al dente, stir in the fresh spinach until wilted.
6. Finish: Remove from heat and stir in the grated Parmesan cheese. Season with salt and pepper to taste. Serve warm and enjoy!

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