10 High-Protein Vegetarian Thanksgiving Mains (No Turkey)

A meatless main can anchor the Thanksgiving table just as well as a roast, as long as it’s hearty, generous, and built around real protein. These 10 recipes bring that weight with lentils, beans, tofu, tempeh, seitan, paneer, eggs, and cheese, in dishes that look worthy of a holiday centerpiece.

The collection runs from a glazed lentil loaf and a sliceable seitan roast to stuffed shells, enchiladas, and a flaky spanakopita pie. Each serves a full main-course portion at about 21 to 32 grams of protein, so vegetarian guests get a plate as satisfying as everyone else’s.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Lentil Walnut Loaf with Tomato Glaze

Lentils, toasted walnuts, mushrooms, and sharp cheddar bake into a savory, sliceable loaf with a tangy-sweet tomato glaze. It has all the comfort of a classic meatloaf and makes a proper centerpiece on the holiday table.

Servings: 6

Total time: 2 hours

Estimated protein: About 22 grams per serving, mainly from lentils and sharp cheddar, with a smaller contribution from walnuts.

Ingredients

For the loaf:

• 1 cup dried brown or green lentils, rinsed
• 2 1/2 cups low-sodium vegetable broth
• 1 cup walnuts
• 1 tablespoon olive oil, plus more for greasing the pan
• 1 medium yellow onion, finely diced
• 2 medium carrots, finely grated
• 2 celery ribs, finely diced
• 8 ounces cremini mushrooms, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried sage
• 1 cup old-fashioned rolled oats
• 4 ounces sharp cheddar cheese, shredded (about 1 cup)
• 2 large eggs
• 2 tablespoons ground flaxseed
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper

For the glaze:

• 1/3 cup ketchup
• 1 tablespoon pure maple syrup
• 1 tablespoon apple cider vinegar
• 1/2 teaspoon smoked paprika

Instructions

1. Combine the lentils and broth in a saucepan and bring to a boil. Reduce the heat and simmer, partially covered, for 20 to 25 minutes, until the lentils are tender and most of the liquid is absorbed. Drain any excess liquid and let cool for 10 minutes.
2. Meanwhile, heat the oven to 350°F (180°C). Toast the walnuts on a baking sheet for 8 minutes, let cool, and finely chop. Grease a 9×5-inch loaf pan and line it with parchment paper, leaving an overhang on the long sides.
3. Heat the olive oil in a large skillet over medium heat. Add the onion, carrots, and celery and cook for 6 to 7 minutes, until softened. Add the mushrooms and cook for 7 to 8 minutes, until their liquid has evaporated. Stir in the garlic, thyme, and sage and cook for 1 minute.
4. In a large bowl, mash half the lentils with a fork. Add the remaining lentils, cooked vegetables, walnuts, oats, cheddar, eggs, flaxseed, soy sauce, salt, and pepper and mix well. Let stand for 5 minutes so the oats and flaxseed absorb some moisture.
5. Press the mixture firmly into the pan. Whisk the glaze ingredients and spread half over the top.
6. Bake for 45 minutes, then spread with the remaining glaze and bake for 10 to 15 minutes more, until firm and a food thermometer inserted in the center reads 160°F (71°C).
7. Cool in the pan for 15 minutes, then lift out using the parchment and cut into 6 thick slices.

2. Herb-Roasted Seitan Roast with Mushroom Gravy

Seasoned with sage, thyme, and rosemary, this seitan roast slices like a holiday roast and soaks up a rich mushroom gravy. Wrapping and baking it first keeps the texture tender, and a final blast of heat with herb butter gives it a golden crust.

Servings: 8

Total time: 2 hours

Estimated protein: About 27 grams per serving, mainly from vital wheat gluten, with a smaller contribution from white beans and nutritional yeast.

Ingredients

For the roast:

• 1 cup canned cannellini beans, rinsed and drained
• 1 1/4 cups low-sodium vegetable broth
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon olive oil
• 1 tablespoon tomato paste
• 2 cups vital wheat gluten
• 1/4 cup nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried sage
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary, crumbled
• 1/2 teaspoon ground black pepper

For the herb butter:

• 2 tablespoons unsalted butter, melted
• 1 teaspoon chopped fresh rosemary
• 1 teaspoon fresh thyme leaves

For the gravy:

• 2 tablespoons unsalted butter
• 8 ounces cremini mushrooms, finely chopped
• 1 small shallot, minced
• 2 tablespoons all-purpose flour
• 2 cups low-sodium vegetable broth
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon fresh thyme leaves
• 1/4 teaspoon ground black pepper

Instructions

1. Heat the oven to 350°F (180°C). Blend the beans, broth, soy sauce, olive oil, and tomato paste until smooth.
2. In a large bowl, whisk the vital wheat gluten, nutritional yeast, garlic powder, onion powder, sage, thyme, rosemary, and pepper. Pour in the bean mixture and stir, then knead in the bowl for 2 to 3 minutes, until an elastic dough forms.
3. Shape the dough into a 9-inch log. Wrap it tightly in parchment paper, then in foil, twisting the ends to seal.
4. Place on a baking sheet and bake for 1 hour 15 minutes, turning it over halfway through, until firm when pressed.
5. Unwrap the roast, return it to the baking sheet, and increase the oven temperature to 400°F (200°C). Brush with the herb butter and roast for 10 to 15 minutes, until browned. Let rest for 10 minutes.
6. Meanwhile, for the gravy, melt the butter in a saucepan over medium heat. Add the mushrooms and shallot and cook for 7 to 8 minutes, until browned. Sprinkle with the flour and stir for 1 minute, then gradually whisk in the broth, soy sauce, thyme, and pepper. Simmer for 5 to 7 minutes, until thickened.
7. Slice the roast thinly and serve with the mushroom gravy.

3. Stuffed Acorn Squash with Quinoa, Chickpeas, and Feta

Sweet roasted acorn squash halves cradle a warmly spiced filling of quinoa, chickpeas, spinach, cranberries, and crunchy pepitas. Each half is its own festive serving, finished with salty feta and a lemony yogurt drizzle.

Servings: 4

Total time: 1 hour

Estimated protein: About 21 grams per serving, mainly from quinoa and chickpeas, with a smaller contribution from feta.

Ingredients

For the squash:

• 2 acorn squash, halved and seeded
• 1 tablespoon olive oil
• 1/4 teaspoon kosher salt

For the filling:

• 3/4 cup quinoa, rinsed
• 1 1/2 cups water
• 1 tablespoon olive oil
• 1 shallot, minced
• 2 cups baby spinach, chopped
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon kosher salt
• 1/4 cup dried cranberries
• 1/3 cup roasted pepitas
• 4 ounces feta cheese, crumbled
• 1 tablespoon fresh lemon juice
• 2 tablespoons chopped fresh parsley

For the yogurt sauce:

• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 small clove garlic, grated
• Pinch of kosher salt

Instructions

1. Heat the oven to 400°F (200°C). Brush the cut sides of the squash with the olive oil, sprinkle with the salt, and place cut side down on a parchment-lined baking sheet. Roast for 30 to 35 minutes, until tender when pierced with a knife.
2. Meanwhile, combine the quinoa and water in a saucepan, bring to a boil, then cover and simmer on low for 15 minutes. Let stand covered for 5 minutes and fluff with a fork.
3. Heat the olive oil in a large skillet over medium heat. Add the shallot and cook for 2 minutes, then add the spinach and cook for 1 to 2 minutes, until wilted. Stir in the chickpeas, cumin, cinnamon, and salt and cook for 2 minutes.
4. In a large bowl, combine the quinoa, chickpea mixture, cranberries, pepitas, three-quarters of the feta, and the lemon juice.
5. Turn the squash cut side up, fill each half generously, and top with the remaining feta. Bake for 10 minutes, until heated through.
6. Whisk the yogurt sauce ingredients together, drizzle over the squash, and sprinkle with parsley.

4. Spinach and Ricotta Stuffed Shells

Jumbo pasta shells filled with a herby spinach and ricotta mixture bake in marinara under a blanket of mozzarella and Parmesan. They’re easy to assemble ahead and feed a crowd without any last-minute fuss.

Servings: 6

Total time: 1 hour 10 minutes

Estimated protein: About 32 grams per serving, mainly from ricotta and mozzarella, with a smaller contribution from pasta shells.

Ingredients

• 1 tablespoon kosher salt, for the pasta water
• 24 jumbo pasta shells (about 8 ounces)
• 2 cups part-skim ricotta cheese
• 1 large egg
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 3/4 cup (about 2 1/4 ounces) finely grated Parmesan cheese, divided
• 8 ounces part-skim mozzarella cheese, shredded (about 2 cups), divided
• 2 cloves garlic, minced
• 1 teaspoon dried Italian seasoning
• 1/4 teaspoon ground nutmeg
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1 jar (24 ounces) marinara sauce, divided
• 2 tablespoons chopped fresh basil

Instructions

1. Heat the oven to 375°F (190°C). Bring a large pot of water to a boil, add 1 tablespoon salt, and cook the shells for 2 minutes less than the package directions. Drain, rinse with cool water, and spread them on a baking sheet so they don’t stick.
2. In a large bowl, mix the ricotta, egg, spinach, 1/2 cup of the Parmesan, 1 cup of the mozzarella, garlic, Italian seasoning, nutmeg, salt, and pepper.
3. Spread 1 cup of the marinara over the bottom of a 9×13-inch baking dish. Fill each shell with about 2 tablespoons of the ricotta mixture and arrange them open side up in the dish.
4. Spoon the remaining marinara over the shells and sprinkle with the remaining mozzarella and Parmesan. To make ahead, cover and refrigerate for up to 1 day.
5. Cover with foil and bake for 25 minutes, or 35 minutes if chilled. Uncover and bake for 10 to 15 minutes more, until bubbling, golden in spots, and a food thermometer inserted into the filling reads 165°F (74°C).
6. Let rest for 5 minutes and sprinkle with basil before serving.

5. Cranberry-Glazed Baked Tofu with Wild Rice

Crisp, sage-seasoned tofu slabs get a sticky cranberry, orange, and ginger glaze that tastes like Thanksgiving. Served over nutty wild rice, it makes a colorful plate that’s light but filling.

Servings: 4

Total time: 1 hour 5 minutes

Estimated protein: About 27 grams per serving, mainly from tofu, with a smaller contribution from wild rice.

Ingredients

For the tofu:

• 2 blocks (14 ounces each) extra-firm tofu, drained
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon olive oil
• 2 tablespoons cornstarch
• 1 teaspoon garlic powder
• 1 teaspoon dried sage
• 1/2 teaspoon smoked paprika

For the glaze:

• 1 cup fresh or frozen cranberries
• 1/4 cup fresh orange juice
• 3 tablespoons pure maple syrup
• 1 tablespoon apple cider vinegar
• 1 teaspoon finely grated fresh ginger
• Pinch of kosher salt

For serving:

• 2/3 cup wild rice, rinsed
• 3 cups water
• 1/2 teaspoon kosher salt
• 2 green onions, thinly sliced
• 1 tablespoon toasted sesame seeds

Instructions

1. Combine the wild rice, water, and salt in a saucepan. Bring to a boil, then cover, reduce the heat to low, and simmer for 45 to 50 minutes, until tender. Drain any remaining water.
2. Meanwhile, press the tofu between kitchen towels under a heavy pan for 15 minutes. Cut each block into 4 slabs.
3. Heat the oven to 425°F (220°C) and line a baking sheet with parchment paper. Brush the tofu with the soy sauce and olive oil and let stand for 5 minutes. Mix the cornstarch, garlic powder, sage, and smoked paprika and dust both sides of each slab.
4. Bake for 25 to 30 minutes, flipping halfway through, until golden and crisp.
5. While the tofu bakes, simmer the glaze ingredients in a small saucepan over medium heat for 8 to 10 minutes, stirring, until the cranberries burst and the sauce thickens.
6. Brush half the glaze over the tofu and bake for 5 minutes more.
7. Serve the tofu over the wild rice with the remaining glaze, green onions, and sesame seeds.

6. Tempeh Mushroom Stroganoff

Golden tempeh and deeply browned mushrooms simmer in a smoky, tangy sauce finished with Greek yogurt, then go over buttery egg noodles. It’s a cozy, weeknight-friendly main that still feels special enough for the holiday.

Servings: 4

Total time: 40 minutes

Estimated protein: About 28 grams per serving, mainly from tempeh and egg noodles, with a smaller contribution from Greek yogurt.

Ingredients

• 8 ounces tempeh, cut into 1/2-inch cubes
• 1 tablespoon kosher salt, for the pasta water
• 8 ounces wide egg noodles
• 2 tablespoons olive oil, divided
• 1 tablespoon low-sodium soy sauce
• 1 pound cremini mushrooms, sliced
• 1 medium yellow onion, thinly sliced
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon fresh thyme leaves
• 2 tablespoons all-purpose flour
• 1 1/2 cups low-sodium vegetable broth
• 1 teaspoon dry mustard
• 3/4 cup plain nonfat Greek yogurt
• 1/4 teaspoon ground black pepper
• 2 tablespoons chopped fresh parsley

Instructions

1. Steam the tempeh in a steamer basket over simmering water for 10 minutes to mellow its flavor. Meanwhile, bring a large pot of water to a boil and add 1 tablespoon salt.
2. Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Add the tempeh and cook for 6 to 8 minutes, until golden on all sides. Add the soy sauce, toss for 30 seconds, and transfer to a plate.
3. Add the remaining oil and the mushrooms to the skillet and cook for 7 to 8 minutes, until browned. Add the onion and cook for 5 minutes, then stir in the garlic, smoked paprika, and thyme for 1 minute.
4. Sprinkle with the flour and stir for 1 minute. Whisk in the broth and dry mustard and simmer for 4 to 5 minutes, until thickened.
5. Meanwhile, cook the noodles according to the package directions and drain.
6. Remove the skillet from the heat and let stand for 2 minutes. Stir in the Greek yogurt and pepper until creamy, then return the tempeh to the sauce. Adding the yogurt off the heat keeps it from curdling.
7. Serve over the noodles, sprinkled with parsley.

7. Black Bean and Sweet Potato Enchiladas

Roasted sweet potatoes and creamy, lightly mashed black beans fill these cheesy enchiladas, which bake under red sauce until bubbling. They bring a little warmth and spice to the holiday table and reheat well for leftovers.

Servings: 6

Total time: 1 hour 10 minutes

Estimated protein: About 22 grams per serving, mainly from Monterey Jack and black beans, with a smaller contribution from corn tortillas.

Ingredients

• 1 large sweet potato (about 12 ounces), peeled and cut into 1/2-inch cubes
• 1 tablespoon olive oil, plus more for greasing the dish
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon kosher salt
• 2 cans (15 ounces each) black beans, rinsed and drained, divided
• 1/2 cup plain nonfat Greek yogurt
• 3/4 cup frozen corn kernels, thawed
• 8 ounces Monterey Jack cheese, shredded (about 2 cups), divided
• 12 corn tortillas (6-inch)
• 2 cups red enchilada sauce, divided
• 1/4 cup chopped fresh cilantro
• 2 green onions, thinly sliced
• 1 avocado, diced (optional)

Instructions

1. Heat the oven to 425°F (220°C). Toss the sweet potato with the olive oil, cumin, chili powder, and salt on a rimmed baking sheet. Roast for 20 to 25 minutes, until tender. Reduce the oven temperature to 375°F (190°C).
2. In a large bowl, mash 1 can of the black beans with the Greek yogurt until creamy. Fold in the remaining beans, roasted sweet potato, corn, and 1 cup of the cheese.
3. Grease a 9×13-inch baking dish and spread 1/2 cup of the enchilada sauce over the bottom.
4. Wrap the tortillas in damp paper towels and microwave for 45 to 60 seconds, until pliable.
5. Spoon about 1/2 cup of filling down the center of each tortilla, roll it up, and place seam side down in the dish.
6. Pour the remaining 1 1/2 cups sauce over the enchiladas and sprinkle with the remaining cheese. Bake for 20 to 25 minutes, until bubbling and the cheese is melted.
7. Top with the cilantro, green onions, and avocado, if using.

8. Eggplant Parmesan Stacks

Crisp, oven-baked eggplant rounds stack up with herbed ricotta, marinara, and melted mozzarella in these individual towers. They deliver everything people love about eggplant Parmesan with a lighter, neater presentation.

Servings: 4

Total time: 1 hour

Estimated protein: About 29 grams per serving, mainly from mozzarella and ricotta, with a smaller contribution from Parmesan.

Ingredients

• 1 large eggplant (about 1 1/4 pounds), cut into 12 rounds about 1/2 inch thick
• 1 teaspoon kosher salt, divided
• 3 tablespoons olive oil
• 2 large eggs
• 3/4 cup panko breadcrumbs
• 1/2 cup (about 1 1/2 ounces) finely grated Parmesan cheese
• 1 teaspoon dried Italian seasoning
• 1 cup part-skim ricotta cheese
• 2 tablespoons chopped fresh basil, plus leaves for garnish
• 1/4 teaspoon ground black pepper
• 2 cups marinara sauce
• 6 ounces part-skim mozzarella cheese, shredded (about 1 1/2 cups)

Instructions

1. Sprinkle the eggplant rounds with 3/4 teaspoon of the salt and let stand on paper towels for 15 minutes. Pat dry.
2. Heat the oven to 425°F (220°C). Line two baking sheets with parchment paper and brush each with 1 1/2 tablespoons of the olive oil.
3. Beat the eggs in a shallow dish. In another dish, combine the panko, Parmesan, and Italian seasoning. Dip each eggplant round in the egg, then press into the crumbs on both sides and arrange on the baking sheets.
4. Bake for 20 to 25 minutes, flipping halfway through, until golden and tender. Reduce the oven temperature to 375°F (190°C).
5. Mix the ricotta, chopped basil, pepper, and remaining 1/4 teaspoon salt.
6. Spread 1/2 cup of the marinara in a 9×13-inch baking dish. Build 4 stacks: an eggplant round, 2 tablespoons ricotta, a spoonful of sauce, and some mozzarella, then repeat once more and finish with a third eggplant round topped with sauce and mozzarella.
7. Bake for 15 to 20 minutes, until bubbling and the cheese is melted. Garnish with basil leaves and serve.

9. Paneer Tikka Masala

Yogurt-marinated paneer gets a quick sear before simmering in a fragrant, creamy tomato sauce with garam masala and peas. It brings bold color and warmth to a Thanksgiving spread and pairs well with basmati rice.

Servings: 4

Total time: 50 minutes

Estimated protein: About 28 grams per serving, mainly from paneer, with a smaller contribution from Greek yogurt and rice.

Ingredients

For the paneer:

• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 teaspoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon kosher salt
• 14 ounces paneer, cut into 1-inch cubes
• 1 tablespoon vegetable oil

For the sauce:

• 1 tablespoon unsalted butter
• 1 medium yellow onion, finely diced
• 3 cloves garlic, minced
• 1 tablespoon finely grated fresh ginger
• 1 tablespoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/4 teaspoon cayenne pepper
• 1 can (14.5 ounces) crushed tomatoes
• 1/2 cup half-and-half
• 1 cup frozen peas
• 1/2 teaspoon kosher salt
• 2 tablespoons chopped fresh cilantro

For serving:

• 2 cups cooked basmati rice, warm

Instructions

1. In a bowl, whisk the Greek yogurt, lemon juice, garam masala, cumin, smoked paprika, turmeric, and salt. Add the paneer and toss to coat. Cover and refrigerate for at least 15 minutes or up to 1 day.
2. Heat the oil in a large nonstick skillet over medium-high heat. Add the paneer in a single layer and sear for 2 to 3 minutes per side, until golden in spots. Transfer to a plate.
3. Reduce the heat to medium and melt the butter in the same skillet. Add the onion and cook for 6 to 7 minutes, until golden. Stir in the garlic and ginger for 1 minute, then add the garam masala, cumin, paprika, and cayenne and cook for 30 seconds.
4. Add the crushed tomatoes and simmer for 10 minutes, stirring occasionally, until thickened.
5. Stir in the half-and-half, peas, and salt and simmer for 3 minutes. Return the paneer to the sauce and simmer for 2 to 3 minutes, until heated through.
6. Serve over the rice, sprinkled with cilantro.

10. Spanakopita Pie

Layers of crisp, buttery phyllo wrap a rich filling of spinach, feta, cottage cheese, and fresh herbs in this Greek-inspired pie. It slices into generous wedges and looks impressive at the center of the table.

Servings: 6

Total time: 1 hour 30 minutes

Estimated protein: About 23 grams per serving, mainly from feta and eggs, with a smaller contribution from cottage cheese.

Ingredients

• 1 tablespoon olive oil
• 1 small yellow onion, finely diced
• 1 bunch green onions, thinly sliced
• 2 cloves garlic, minced
• 4 large eggs
• 2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed very dry
• 8 ounces feta cheese, crumbled
• 1 cup low-fat (2%) cottage cheese
• 1/2 cup (about 1 1/2 ounces) finely grated Parmesan cheese
• 1/4 cup chopped fresh dill
• 1/4 cup chopped fresh parsley
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground black pepper
• 12 sheets phyllo dough (about 9×14 inches), thawed
• 1/3 cup unsalted butter, melted

Instructions

1. Heat the oven to 375°F (190°C).
2. Heat the olive oil in a skillet over medium heat. Add the onion and cook for 5 minutes, then add the green onions and garlic and cook for 2 minutes. Let cool for 5 minutes.
3. Whisk the eggs in a large bowl, then stir in the spinach, onion mixture, feta, cottage cheese, Parmesan, dill, parsley, nutmeg, and pepper.
4. Brush a 9-inch deep-dish pie plate with butter. Lay 1 phyllo sheet in the plate with the edges overhanging and brush with butter. Repeat with 7 more sheets, rotating each one slightly so the overhang covers the rim evenly. Keep the remaining phyllo covered with a damp towel.
5. Spread the filling in the crust and fold the overhanging phyllo over the top, brushing with butter. Loosely crumple the remaining 4 sheets and arrange them on top, then brush with the remaining butter.
6. Bake for 45 to 50 minutes, until deep golden and crisp and a food thermometer inserted into the center of the filling reads 160°F (71°C). Tent with foil if the top browns too quickly.
7. Cool for 15 minutes before slicing into 6 wedges.