Step aside steak — veggies aren’t just for side dishes anymore! Pack those fiber-rich vegetables, plus whole grains, nuts or legumes into salads or even no-meat sloppy Joes. These plant-based protein options deserve the spotlight. They’re bursting with fresh flavor and nutrients galore, and these recipes contain little cholesterol and saturated fat. Gather your produce, and get ready for a stellar plant-based feast with these 10 meatless mains — all under 375 calories per serving!
1. Baked Falafel Lettuce Wraps | The Wheatless Kitchen
These crispy baked falafel wraps make sneaking in plant-powered protein and fiber a cinch! Baking the spiced ground chickpea and quinoa mixture rather than frying keeps this Mediterranean lunchtime favorite light without sacrificing flavor. Serve with fresh cucumber and tomato slices. Recipe makes 6 servings at 3 falafels + 1 tablespoon yogurt sauce + 3 lettuce leaves + 1/2 tomato + 1/2 avocado each.
Nutrition (per serving): Calories: 285; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 3mg; Sodium: 331mg; Carbohydrate: 34g; Dietary Fiber: 9g; Sugar: 7g; Protein: 9g
2. Grilled Zucchini Hummus Wrap | Maebells
This convenient wrap is packed with grilled veggies, cheese and hummus! Grilled zucchini is paired with kale, red onion and tomatoes, plus cheese and a heap of hummus for a double dose of creaminess. Recipe makes 2 servings at 1 wrap each.
Nutrition (per serving): Calories: 332; Total Fat: 17g; Saturated Fat: 6g; Monounsaturated Fat: 7g ; Cholesterol: 15mg; Sodium: 643mg; Carbohydrate: 34g; Dietary Fiber: 17g; Sugars: 2g; Protein: 13g
3. Quinoa Party Salad | Clean Eating
If you’re looking for a palate-pleasing fiesta in your mouth, look no further than this healthy Mexican-inspired quinoa salad. Since it takes less than 30 minutes to whip up, it makes a great main meal or side dish for bigger crowds. Serve as is or with crunchy baked tortilla chips. Garnish with avocado and a squeeze of fresh lime juice. Recipe makes 8 servings.
Nutrition (per serving): Calories: 362; Total Fat: 10.5g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 46mg; Carbohydrate: 56g; Dietary Fiber: 10g; Sugar: 3g; Protein: 14g
4. Asparagus Pea Pasta Bowl | MyFitnessPal’s Original Recipes
Fragrant lemon, creamy feta and fresh dill make this easy lunchtime favorite a flavor sensation. For a fiber boost, use whole-grain bow-tie pasta. Squeeze extra lemon over each bowl prior to serving, and pair with a simple mixed green salad to complete the meal. To make this dish vegan-friendly, swap out the butter for olive oil, and omit the feta. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g
5. Creamy Coconut Cauliflower Soup | The Honour System
Sip on silky smooth coconut-cauliflower soup by blending potatoes fragrant garlic and creamy coconut milk with cauliflower. This flavorful blend of real ingredients beats canned soup every time. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 262; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 291mg; Carbohydrate: 46g; Dietary Fiber: 10g; Sugar: 13g; Protein: 8g
6. Vegetarian Fried Rice | Calories In, Calories Out Cookbook
Who doesn’t adore a good fried rice? This healthier version features whole-grain brown rice, green beans, carrots, corn and tofu for a veggie-packed main meal that’s guaranteed to keep your taste buds satisfied. To cut down on prep time, cook the rice the day before. Garnish with freshly chopped green onions. Recipe makes 6 servings.
Nutrition (per serving): Calories: 341; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 31mg; Sodium: 795mg; Carbohydrate: 55g; Dietary Fiber: 5g; Sugar: 3g; Protein: 11g
7. Vegan Green Bean Casserole | Minimalist Baker
Think green bean casserole is reserved for Turkey Day? Think again! This decadent, comforting dish features lighter ingredients that deliver serious flavor. Whip it up this weekend for a vegan flavor powerhouse that the whole family will enjoy. Hooray for crispy fried onions! Recipe makes 8 servings.
Nutrition (per serving): Calories: 273; Total Fat: 19g; Saturated Fat: 8g; Monounsaturated Fat: 3g; Cholesterol: mg; Sodium: 406mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 6g; Protein: 6g
8. Pinto Bean Sloppy Joes | Clean Eating
Swap out beef for high-fiber pinto beans and veggies in a unique and tasty alternative to traditional sloppy Joes. Slow-cooking them boosts the flavor of the sweet and tangy sauce and makes prep a breeze! While they may be a tad messy, these sammies are guaranteed to be requested time and time again by kids and adults alike. Recipe makes 10 servings of 2/3 cup + 1 bun each.
Nutrition (per serving): Calories: 283; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 692mg; Carbohydrate: 51g; Dietary Fiber: 11g; Sugar: 13g; Protein: 11g
9. Spinach and Potato Frittata | MyFitnessPal’s Original Recipes
This simple, scrumptious egg bake starts on the stovetop and then crisps up in the oven right before serving. Fresh thyme adds an earthy finish that pairs perfectly with the creamy goat cheese. Serve with whole-grain toast and a mixed green salad to round out the meal. Recipe makes 6 servings.
Nutrition (per serving): Calories: 228; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 100mg; Sodium: 346mg; Carbohydrate: 32g; Dietary Fiber: 3g; Sugar: 2g; Protein: 12g
10. Chickpea Cauliflower “Rice” Bowls | Healthy Nibbles and Bits
Enjoy cauliflower in a whole new way with this unique, lower-carbohydrate (and more nutrient-dense!) play on rice. Roasted chickpeas add that oh-so-important crunch factor while bell peppers, zucchini and corn add antioxidants and a splash of color. Serve with sliced avocado and extra crispy chickpeas on top. Recipe makes 4 servings at 2 1/2 cups each.
Nutrition (per serving): Calories: 295; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 785mg; Carbohydrate: 43g; Dietary Fiber: 12g; Sugar: 11g; Protein: 13g