high protein recipes, healthy recipes

Eating well doesn’t have to be boring, especially when you’re looking for high-protein recipes that are also healthy recipes and vegetarian-friendly. Whether you’re searching for Indian vegetarian dinner recipes or simply want to incorporate high-protein foods in vegetarian meals, this guide will spark your creativity. Packed with high protein foods vegetarian families love, these dishes also include high protein foods, vegan and high protein foods vegetable options. Best of all, they’re kid-friendly, so picky eaters will be asking for seconds!

In this blog, you’ll find a variety of recipes that highlight plant-based proteins without compromising on taste or texture. From comforting dals and lentil soups to innovative tofu nuggets and chickpea pancakes, these dishes prove that vegetarian recipes can be exciting and satisfying. Let’s dive into these mouthwatering creations designed to keep your children energized, healthy, and happy at the dinner table.

1. Spinach and Paneer Quesadillas

A fusion favorite that combines creamy Indian paneer and nutritious spinach, perfect for little hands.

Ingredients

  • 4 whole wheat tortillas

  • 200 g paneer, crumbled

  • 1 cup fresh spinach, chopped

  • ½ cup shredded low-fat mozzarella

  • 1 small onion, finely chopped

  • 1 tomato, deseeded and diced

  • 1 tsp cumin seeds

  • ½ tsp red chili powder (optional)

  • Salt to taste

  • Cooking spray or 1 tsp olive oil

Directions

  1. Sauté Aromatics: In a nonstick pan, heat cumin seeds in a little oil. Add onion and tomato; cook until soft.

  2. Add Greens & Cheese: Stir in spinach until wilted, then fold in crumbled paneer and mozzarella. Season with chili powder and salt.

  3. Assemble Quesadilla: Place a tortilla on a flat surface, spread half the mixture, and top with another tortilla.

  4. Cook: Lightly grease the pan and cook each side on medium heat for 2–3 minutes until golden and the cheese melts.

  5. Serve: Cut into wedges. Perfect with yogurt dip or mild salsa.

Why It Works:

  • Paneer offers about 18 g of protein per 100 g, making this an easy high-protein recipe.

  • Spinach adds iron and fiber without altering taste.

  • Whole wheat tortillas boost complex carbs for energy.

2. Chickpea and Vegetable Pancakes

Savory pancakes that sneak in vegetables and chickpeas for a balanced, protein-rich meal.

Ingredients

  • 1 cup chickpea flour (besan)

  • ½ cup water (adjust for batter consistency)

  • ½ cup grated carrot

  • ½ cup finely chopped bell pepper

  • 2 tbsp chopped cilantro

  • 1 green chili, finely chopped (optional)

  • ½ tsp turmeric powder

  • ½ tsp cumin powder

  • Salt to taste

  • Cooking spray or oil for the pan

Directions

  1. Make Batter: Whisk chickpea flour with water, turmeric, cumin, and salt until smooth.

  2. Add Veggies: Fold in carrot, bell pepper, chili, and cilantro.

  3. Cook Pancakes: Heat a nonstick skillet, spray lightly with oil. Pour a ladle of batter and spread gently. Cook until edges lift and bubbles form, then flip.

  4. Serve: Stack and serve warm with chutney or yogurt.

Why It Works:

  • Chickpea flour delivers 22 g of protein per cup, qualifying this as a high-protein vegetarian dish.

  • Colorful vegetables are enriched with vitamins and crunch.

  • Quick to make—ideal for busy weeknights.

3. Lentil and Quinoa Soup

A comforting bowl that combines two powerhouses—lentils and quinoa—for sustained energy.

Ingredients

  • 1 cup red lentils, rinsed

  • ½ cup quinoa, rinsed

  • 1 small onion, chopped

  • 2 carrots, diced

  • 2 stalks celery, diced

  • 1 tsp minced garlic

  • 1 tsp cumin powder

  • 1 tsp smoked paprika

  • 4 cups low-sodium vegetable broth

  • Salt and pepper to taste

  • Juice of ½ lemon

  • Fresh parsley for garnish

Directions

  1. Sauté Base: In a large pot, sauté onion, carrots, celery, and garlic until translucent.

  2. Spice It Up: Add cumin and paprika; stir for a minute.

  3. Cook Grains & Legumes: Pour in broth, lentils, and quinoa. Bring to a boil, then simmer for 20–25 minutes until lentils and quinoa soften.

  4. Finish & Serve: Season with salt, pepper, and lemon juice. Garnish with parsley.

Why It Works:

  • Red lentils provide 18 g of protein per cup; quinoa adds 8 g per cup—an ideal healthy recipes foundation.

  • High in fiber and iron for growing kids.

  • Versatile—add any veggies your children like.

4. Tofu and Broccoli Stir‑Fry

A quick stir‑fry featuring tofu and broccoli, accented with mild soy‑ginger sauce.

Ingredients

  • 200 g firm tofu, cubed

  • 2 cups broccoli florets

  • 1 tbsp grated ginger

  • 1 clove garlic, minced

  • 2 tbsp low‑sodium soy sauce

  • 1 tsp cornstarch mixed with 2 tbsp water

  • 1 tsp sesame oil (optional)

  • 1 tbsp olive oil

Directions

  1. Prep Tofu: Pat tofu dry, then toss in a sprinkle of salt.

  2. Sauté Aromatics: Heat oil in a pan; cook ginger and garlic until fragrant.

  3. Cook Veggies: Add broccoli and stir‑fry for 3–4 minutes.

  4. Add Tofu & Sauce: Gently fold in tofu, soy sauce, and cornstarch slurry. Cook until sauce thickens.

  5. Serve: Drizzle sesame oil and serve with rice or noodles.

Why It Works:

  • Tofu delivers 10–12 g of protein per 100 g.

  • Broccoli adds vitamins C and K, plus fiber.

  • Simple flavors appeal to children.

5. Peanut Butter and Banana Smoothie Bowl

A fun, spoonable breakfast or snack that kids love.

Ingredients

  • 1 ripe banana, frozen

  • 2 tbsp peanut butter

  • ½ cup Greek yogurt (or plant‑based yogurt)

  • ¼ cup milk (dairy or plant)

  • 1 tbsp chia seeds

  • Toppings: sliced bananas, granola, berries

Directions

  1. Blend: Combine frozen banana, peanut butter, yogurt, and milk until smooth.

  2. Pour & Top: Transfer to a bowl and sprinkle with chia seeds and toppings.

  3. Serve Immediately.

Why It Works:

  • Greek yogurt adds 10 g of protein per 100 g; peanut butter adds healthy fats and 7 g of protein per 2 tbsp.

  • Engaging toppings make it kid-friendly.

  • Perfect high protein foods, vegan option when using plant-based yogurt.

6. Black Bean and Corn Tacos

Colorful, protein-rich tacos that double as hands-on fun for kids.

Ingredients

  • 8 small corn tortillas

  • 1 can of black beans, drained and rinsed

  • 1 cup corn kernels (fresh or frozen)

  • 1 tsp chili powder

  • ½ tsp cumin powder

  • Salt and pepper to taste

  • ½ cup shredded cheese (optional)

  • Toppings: diced tomatoes, lettuce, avocado, salsa

Directions

  1. Warm Beans & Corn: In a pan, sauté beans and corn with chili and cumin until heated. Season to taste.

  2. Assemble Tacos: Spoon mixture into tortillas, top with cheese and veggies.

  3. Serve: Let kids build their tacos.

Why It Works:

  • Black beans offer 15 g of protein per cup.

  • Corn provides fiber and sweetness.

  • An interactive meal encourages healthy eating.

7. Moong Dal Cheela (Savory Pancakes)

A classic Indian pancake packed with lentil protein and mild spices.

Ingredients

  • 1 cup split yellow moong dal, soaked for 1 hour and drained

  • ½ inch ginger

  • 1 green chili (optional)

  • ¼ tsp turmeric powder

  • Salt to taste

  • Oil for cooking

  • Optional: chopped onions, tomatoes, cilantro

Directions

  1. Blend Batter: In a blender, process moong dal, ginger, chili, and water into a smooth batter.

  2. Season: Stir in turmeric, salt, and optional veggies.

  3. Cook Cheelas: Grease a pan and pour a ladle of batter; spread thin. Cook until golden on both sides.

  4. Serve: Great with yogurt or chutney.

Why It Works:

  • Moong dal contains 24 g of protein per cup, making these Indian vegetarian dinner recipes truly nourishing.

  • Mild flavor suits young palates.

8. Vegetable and Lentil Baked Nuggets

A fun twist on nuggets using lentils and veggies for dipping and crunch.

Ingredients

  • 1 cup cooked red lentils

  • ½ cup grated carrot

  • ½ cup finely chopped broccoli

  • ¼ cup breadcrumbs + extra for coating

  • 1 tbsp grated cheese (optional)

  • Salt and pepper to taste

  • Cooking spray or 1 tbsp oil

Directions

  1. Mix Ingredients: Mash lentils, fold in veggies, breadcrumbs, cheese, salt, and pepper.

  2. Form Nuggets: Shape into small patties, coat in breadcrumbs.

  3. Bake: Place on a greased tray, spray lightly with oil, bake at 200 °C for 15–20 minutes until crisp.

  4. Serve: Perfect with ketchup or yogurt dip.

Why It Works:

  • Red lentils boost protein; veggies add color and nutrients.

  • Baked, not fried, keeping it healthy, recipes compliant.

9. Quinoa Salad with Chickpeas and Veggies

A colorful, no‑cook salad ideal for lunchboxes or quick dinners.

Ingredients

  • 1 cup cooked quinoa

  • 1 cup canned chickpeas, rinsed

  • ½ cup diced cucumber

  • ½ cup halved cherry tomatoes

  • 2 tbsp chopped parsley

  • Dressing: 2 tbsp olive oil, juice of 1 lemon, salt, pepper

Directions

  1. Combine Ingredients: Toss quinoa, chickpeas, cucumber, tomatoes, and parsley in a bowl.

  2. Dress & Serve: Whisk dressing ingredients, pour over salad, and mix.

Why It Works:

  • Quinoa and chickpeas both contribute plant‑based protein and fiber.

  • Fresh, light, and easy to pack.

10. Peanut and Vegetable Stir‑In Noodles

A flavorful noodle dish that hides extra veggies and protein.

Ingredients

  • 200 g whole wheat noodles

  • 2 tbsp peanut butter

  • 1 tbsp soy sauce

  • 1 tsp honey or agave

  • 1 cup shredded cabbage

  • 1 carrot, julienned

  • 1 bell pepper, sliced

  • 1 tsp ginger, grated

  • 1 tbsp oil

Directions

  1. Cook Noodles: Prepare noodles as per the packet, drain, and set aside.

  2. Make Sauce: Whisk peanut butter, soy sauce, and honey with a little water.

  3. Stir‑Fry Veggies: In a pan, heat oil and cook ginger, cabbage, carrot, and pepper until crisp‑tender.

  4. Combine: Toss noodles with veggies and sauce until evenly coated.

  5. Serve: Garnish with chopped peanuts or cilantro.

Why It Works:

  • Peanut butter adds protein and flavor.

  • Whole wheat noodles increase fiber content.

  • Bright vegetables make it appealing to kids.

 

Incorporating high-protein foods, vegetarian, and vegan high-protein foods, into your family’s diet is simple and delicious. These vegetarian recipes span from Indian vegetarian dinner recipes like moong dal cheela to global favorites such as black bean tacos, ensuring variety and excitement at mealtimes. Whether you need high-protein foods in vegetarian form or want to boost high-protein foods with vegetables, this collection has you covered. Try these dishes to create balanced, nutritious, and kid-friendly meals that everyone will love!