5 High-Protein Vegetarian Recipes to Power Your Day

For vegetarians looking to boost their protein intake without relying on supplements, everyday kitchen staples like paneer, lentils, and soya can be incredibly powerful. Protein is essential for muscle repair, hormone balance, immunity, and sustained energy—and with the right combinations, plant-based meals can easily meet daily requirements.

Here are five protein-rich vegetarian recipes you can try at home.

1. Spicy Paneer Bhurji

Paneer is one of the most accessible vegetarian protein sources, delivering around 18–20 grams of protein per 100 grams. Paneer bhurji is quick, filling, and perfect for breakfast or dinner.

How to Make It:
Sauté onions, tomatoes, green chilies, and spices like turmeric and cumin. Crumble fresh paneer into the mixture and cook for 5–7 minutes. Finish with coriander and a squeeze of lemon.

Why It’s Protein-Rich:
Paneer provides complete protein along with calcium and healthy fats, making it ideal for muscle support.

2. Mixed Lentil (Dal) Power Bowl

Lentils are a protein and fiber powerhouse. Combining different dals enhances both flavor and amino acid diversity.

How to Make It:
Pressure cook a mix of moong dal, masoor dal, and toor dal with turmeric and salt. Temper with garlic, cumin, and ghee or oil. Serve over brown rice or quinoa with sautéed vegetables.

Why It’s Protein-Rich:
One cup of cooked lentils contains roughly 15–18 grams of protein, plus iron and complex carbohydrates.

3. Soya Chunk Masala

Soya chunks are among the highest plant-based protein sources, offering nearly 50 grams of protein per 100 grams (dry weight).

How to Make It:
Soak soya chunks in hot salted water, squeeze excess water, and sauté with onion-tomato masala and spices. Simmer until soft and flavorful.

Why It’s Protein-Rich:
Soya is a complete protein, making it especially beneficial for vegetarians aiming to meet higher protein targets.

4. Chickpea and Spinach Curry

Chickpeas (chole) are rich in protein and fiber, promoting fullness and stable energy levels.

How to Make It:
Cook boiled chickpeas with ginger-garlic paste, tomatoes, and garam masala. Add fresh spinach toward the end and simmer until wilted.

Why It’s Protein-Rich:
One cup of chickpeas provides around 14–15 grams of protein along with essential minerals like magnesium and folate.

5. Paneer and Soya Stuffed Paratha

This creative twist combines two protein-packed ingredients into one meal.

How to Make It:
Prepare a stuffing using grated paneer, crushed soaked soya granules, green chilies, and spices. Fill into whole wheat dough balls and roll into parathas. Cook on a tawa with minimal oil.

Why It’s Protein-Rich:
The combination significantly increases total protein content, making it ideal for active individuals.

Vegetarians can easily meet protein needs with thoughtful ingredient choices. Paneer, lentils, chickpeas, and soya offer high-quality plant-based protein when prepared in balanced, home-cooked meals. By rotating these recipes through the week, you can support muscle health, improve satiety, and maintain steady energy — all without compromising on taste.