8 Delicious Dietitian-Approved High-Protein Meals Without Meat for a Satisfying Dinner

Dinner doesn’t need meat to be satisfying—especially when you know how to build a balanced plate with vegetarian protein sources. Whether you’re vegetarian, flexitarian, or just looking to cut back on meat, high-protein meals without meat can provide all the essential nutrients your body needs while keeping you full and energized.

From fibre-rich legumes to hearty tofu, there's no shortage of ways to enjoy high-protein vegetarian meals that are both comforting and creative. And let’s be honest—there’s something rewarding about whipping up a dinner that’s both good for you and seriously tasty.

At Queen St. Bakery, we believe healthy eating starts with simple, quality ingredients. That’s why our gluten-free breads, buns, and bagels are made with high-fibre superfoods like chia and beans—so you can boost your meals with better nutrition in every bite.

Benefits of High-Protein Vegetarian Meals

Adding more high-protein vegetarian meals to your routine can do wonders for your health—whether you’re aiming to support muscle recovery, improve digestion, manage your weight, or just eat more plants.

1. Promotes Fullness and Satiety

One of the top benefits of high-protein vegetarian dinners is how satisfying they are. Protein slows digestion and helps regulate blood sugar levels, which means you stay full longer and avoid the energy dips that lead to snacking or overeating later.

Plant-based protein sources like black beans, pinto beans, lentils, and tofu are not only rich in protein but also high in fibre—a combination that’s ideal for long-lasting satiety. Add some mashed potatoes or soba noodles along with some veggies, and you’ve got a balanced meal that keeps you energized through the evening.

2. Supports Muscle Repair and Recovery

You don’t need meat to fuel your workouts or support an active lifestyle. High-protein vegetarian meals help rebuild muscle tissue, especially when paired with resistance training or aerobic exercise.

Ingredients like chickpea flour, Greek yogurt, and crispy tofu are excellent sources of vegetarian protein, offering the amino acids your body needs for repair and growth. A bowl of soba noodles with crispy tofu, veggies and a tasty sauce? That’s a post-gym dinner that checks every box.

3. Encourages Long-Term Heart and Digestive Health

Unlike many animal-based proteins, vegetarian protein sources are typically lower in saturated fat and higher in dietary fibre. This combination supports heart health by helping to lower LDL (“bad”) cholesterol and improving blood pressure.

Fibre-rich legumes like black beans, pinto beans, and lentils promote healthy digestion by feeding your gut microbiome. Bonus points for incorporating fresh herbs like basil or parsley too - these tasty greens not only boost flavour but may provide anti-inflammatory benefits too. Talk about a win-win!

4. Provides Essential Micronutrients

Plant-based diets are full of vitamins and minerals—especially when they include a wide variety of protein sources. Tofu and tempeh offer calcium and iron, Greek yogurt adds probiotics and B12, and beans bring magnesium and potassium to the table.

Even something as simple as a slice of Queen St. Bakery’s higher-protein bread contributes important nutrients from chia, beans, and quinoa—all while being naturally gluten-free and allergen-friendly.

5. Supports Sustainable and Ethical Eating

Eating more high-protein vegetarian meals is a powerful way to reduce your environmental footprint. Plant-based proteins require significantly less water, land, and energy to produce than meat. By choosing dishes made with beans, tofu, and other vegetarian protein sources, you’re making a positive impact—for your health and the planet.

Plus, you’re not sacrificing flavour or satisfaction. In fact, with the right combination of textures—like pairing creamy lentils with crusty bread, or serving grilled mushrooms on a hearty gluten-free bun—you might just find yourself craving meatless meals more often.

Now that we’ve talked about all the benefits of meat-free meals, let’s get to the meat(-less… pun intended) of this guide, and dive into all the different plant proteins there are to enjoy, and our favourite ways to enjoy them!

Legume-Based Meals

Beans and lentils are classic vegetarian protein sources—and for good reason. They’re affordable, versatile, and packed with nutrients like iron, fibre, and plant-based protein.

1. Pinto Beans and Sweet Potato Enchiladas

Warm, spicy, and deeply comforting, these enchiladas feature creamy sweet potatoes and hearty pinto beans. Pinto beans are a fantastic source of plant-based protein and fibre, making them ideal for high-protein vegetarian meals.

Tip: Add cumin, smoked paprika, and a little lime juice for a flavour punch. For a gluten-free side, pair your enchiladas with toasted slices of Queen St. Bakery’s Superfood Bread to scoop up any extra filling. Talk about delicious!

2. Lentil Curry

Hearty, cozy, and endlessly customizable, lentil curry is a go-to weeknight dinner. Lentils are packed with protein and iron, and they’re easy to season with warming spices like turmeric, ginger, and garam masala.

Serving idea: Tear up a piece of Queen St. Bakery’s Chia Loaf to soak up every last drop of sauce. It’s the perfect pairing for a fibre-rich, high-protein vegetarian meal.

Tofu and Tempeh Meals

Tofu and tempeh are protein powerhouses in the plant-based world. When prepared properly, they offer the perfect canvas for bold flavours and textures.

3. Crispy Tofu, Roasted Squash, and Miso Butter Grain Bowl

Nothing hits quite like crispy tofu with golden roasted squash and a drizzle of miso butter. Here’s how to get the tofu just right: press it, cube it, toss it in cornstarch, and bake or air-fry until crisp.

Add in roasted delicata squash, soba noodles, and a sprinkle of fresh herbs like cilantro or mint for brightness. Want more texture? Skip the grains and load the toppings onto a tasty slice of Queen St. Bakery’s White Bean & Millet Seed Bread for a chewy, fibre-filled bite. 

4. Sesame Tofu and Broccoli

This weeknight dinner is quick, high in protein, and packed with flavour. Sauté tofu cubes in sesame oil until golden, then toss in a tamari-ginger glaze with blanched broccoli.

Bonus tip: Add cooked soba noodles for a complete, satisfying dish. Top with a fried egg (if you eat then) - it adds extra protein and richness to the plate. Plus, it’s an excuse to take a delicious yolk pic before you dive in - share it, and all your friends will be looking for dinner invites.

Cheese-Based Meals

Dairy products like cottage cheese, Greek yogurt, and hard cheeses are excellent vegetarian protein sources. They also add richness and depth to simple meals.

5. Easy Cottage Cheese Alfredo

Swap heavy cream for protein-packed cottage cheese and you’ve got a silky Alfredo sauce that’s lighter—but still indulgent. Blend cottage cheese with garlic, parmesan, and a splash of pasta water for a quick, creamy sauce.

Toss with your favorite gluten-free noodles, then serve with a Queen St. Bakery Bun toasted with some butter and garlic for a nutrient packed garlic bread you’ll have on repeat. This high-protein vegetarian dinner is comforting and nourishing.

6. Simple Grilled Cheese Sandwich

There’s nothing basic about a gourmet grilled cheese—especially when you start with Queen St. Bakery White Bean & Millet Seed bread. Layer aged cheddar, mozzarella, and a little Swiss between slices of superfood bread, and grill until crispy and golden.

Pair with a cup of tomato soup or a leafy salad for a satisfying, high-protein vegetarian meal. Add a spoonful of Greek yogurt to your soup for a creamy twist and extra protein.

Other High-Protein Vegetarian Meals

These creative recipes use less common—but equally powerful—vegetarian protein sources like nuts, mushrooms, and even soba noodles.

7. Walnut Broccoli Stir-Fry

Walnuts aren’t just heart-healthy—they’re also protein-rich and full of healthy fats. Toss them into a stir-fry with broccoli, garlic, and ginger for a crunchy, savory dinner.

Serve over soba noodles or beside Queen St. Bakery’s Chia Classic Loaf for the same earthy flavour, in a different format. To complete this nutrient-packed plate, add a handful of fresh herbs like basil or mint makes the dish pop.

8. Grilled Portobello Mushroom Burgers

Hearty, juicy, and meaty (without the meat), grilled portobello mushrooms make for a satisfying veggie burger. Marinate them in balsamic vinegar and herbs, then grill until tender and smoky.

Stack your burger on a Queen St. Bakery gluten-free bun, add mashed avocado, spinach, a fried egg (if you like), and a dollop of Greek yogurt in place of mayo. It’s a high-protein vegetarian dinner that hits all the right notes.

Tips for Incorporating High-Protein Vegetarian Meals Into Your Diet

It’s easier than you think to eat more plant-based protein—especially when you make a few strategic swaps.

• Pair legumes or tofu with high-protein bread: A bowl of lentil soup is more filling with a slice of Queen St. Bakery bread on the side.
  
  

• Use Greek yogurt in sauces or dips: It works well in creamy dressings, curries, or even mixed into mashed potatoes for extra richness and protein.
  
  

• Top grain bowls or stir-fries with a fried egg: This quick boost of protein adds flavor and satiety.
  
  

• Sneak in chickpea flour: It’s great in veggie patties, pancakes, or as a thickener in sauces.
  
  

• Choose protein-rich noodles: Soba noodles, made from buckwheat, are naturally high in protein and pair beautifully with stir-fries and grain bowls.
  
  

Even something simple—like upgrading your sandwich with Queen St. Bakery’s higher-protein bread—can make a big difference in meeting your daily nutrition goals.

Simple Swaps to Add More Protein

Looking to pack more protein into your meals without adding meat? It starts with your staples—like bread. Most store-bought breads are low in fibre and protein, but Queen St. Bakery changes the game.

Our high-protein, gluten-free bread is made with ingredients like chia, beans, and whole grains that help you:

• Stay full longer

• Support digestion

• Fuel your day with slow-releasing carbs and plant-based protein
  
  

Whether you’re layering up a sandwich, dipping toast into a spicy lentil stew, or topping buns with crispy tofu and greens, our breads make it easy to upgrade your plate.

Want to try them for yourself? Find a store near you or shop online to stock your kitchen with bread with benefits.

High-protein meals without meat can be just as satisfying—if not more so—than their meat-based counterparts. With the right combination of ingredients, like tofu, beans, cheese, and whole grains, you can enjoy dinners that support your health, taste amazing, and keep you energized all evening long.

At Queen St. Bakery, we make it easy to level up your plant-based meals. Our gluten-free breads, buns, and bagels are not only free from common allergens but packed with protein and fibre to help you meet your nutrition goals. They pair perfectly with everything from pinto bean enchiladas to walnut stir-fries and veggie burgers.

So the next time you’re planning a meatless dinner, grab your favorite QSB loaf, some soba noodles, and your go-to plant-based protein source—and get creative. Your high-protein vegetarian meals just got a whole lot better.

Need to restock your freezer with high-protein breads and bagels? Lucky for you, we can help with that. Find our products in a store near you, or better yet, get them delivered right to your door (so all you have to do is clear space in your freezer).

This blog post was written by Alicia Lang, RD.