5 Protein-Rich Meals You Can Prepare Without Meat

Posted on April 28, 2017 in Living Well with 0 Comments

There are times you might feel like taking a break from having meat in your meals. But you shouldn’t have to take a break from proteins as well. The purpose of this post is to show you some meals which are rich in protein that you can prepare without meat. Some of the recipes may be familiar, while some require little tweaks and swaps to achieve the desired outcome.
Fried Brown Rice With Beans (Chickpeas)


The special ingredient here is the chickpeas that you add to the regular fried rice recipe to make up for the non-inclusion of meat. Chickpeas are legumes and they possess a high protein content. You will usually find them in two forms in the grocery store: fresh or dried. Fresh chickpeas typically cook around 10 minutes, while dried ones take longer. Brown rice also contains substantial amounts of protein and fiber. Together with the chickpeas and other spices and accompanying ingredients, you are sure to have a meal that is both enjoyable and proteinous.

Bean Porridge


There are so many ways of preparing beans in Nigeria (akara, moin-moin, ewa agoyin, etc) but the bean porridge meal is by far the most popular kind. Beans are notoriously high in protein and contain a number of ingredients including antioxidants, vitamins, and minerals. Bean Porridge can be had as a meal all by itself or may be had with cooked yam, plantain, and rice.

Potato and Egg Hash

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The potato and egg hash dish is one easy meal to make because of the ingredients required: eggs, potatoes, tomatoes, vegetable oil and seasoning. Eggs are rich in high-quality protein and potatoes, renowned for their versatility, contain some protein as well. Check out our cookbook for the method of preparation.

Tuna Casserole



Tuna Casserole is regular Casserole with the meat ingredient swapped out with tuna. The meal is generally nutritious, with the combination of ingredients like pasta, potato chips, canned peas, onions and vegetables along with the tuna. The meal also allows for you to be creative with the ingredients and spices you add (or exclude). Tuna is rich in protein and is a fitting and delicious replacement for meat in this dish. It is estimated that 1 can (approximately 165g) of tuna accounts for up to 80% of a person’s daily protein needs.



Like we mentioned above, moi-moi is another common way of preparing beans. The beans is blended and mixed with various spices and ingredients like crayfish, tatashe pepper, onions. Some people add fish and or eggs to the mix too and the outcome is fantastic. Have a look at our cookbook to see the method of preparation.


There you go, give these recipes a try and let us know what you think. Also, if you have other recommendations for other meals protein-rich meals that can be prepared without meat, please share with us in the comments section. You may also like our post on 5 Ways To Eat Plantain That Aren’t Dodo.

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