30 Delicious Plant-Based Meatless Monday Recipes

Dive into these vibrant, nourishing vegetarian and vegan recipes perfect for Meatless Monday! Packed with fresh vegetables, hearty beans, grains, and bold flavors, these dishes prove that meat-free meals can be incredibly satisfying and delicious.

1. Eggplant Parmesan

Golden, crisp slices of breaded eggplant layered with rich marinara, gooey mozzarella, and parmesan, baked until bubbling.

Ingredients (serves 4-6):

• 2 large eggplants, sliced into 1/2-inch rounds
• 2 cups breadcrumbs
• 3 eggs (or flax eggs for vegan)
• 1 cup all-purpose flour
• 3 cups marinara sauce
• 2 cups shredded mozzarella cheese (or vegan alternative)
• 1 cup grated Parmesan cheese (or vegan)
• Fresh basil leaves for garnish
• Salt, pepper, and olive oil

Detailed Instructions:

1. Sprinkle eggplant slices with salt and let sit for 30 minutes to draw out moisture. Pat dry.
2. Preheat oven to 400°F (200°C).
3. Set up breading station: flour, beaten eggs, breadcrumbs seasoned with salt and pepper.
4. Dip each slice in flour, then egg, then breadcrumbs. Fry in olive oil until golden or bake on a lined sheet for 20 minutes, flipping halfway.
5. In a baking dish, spread a layer of marinara, add eggplant slices, top with sauce and cheeses. Repeat layers.
6. Bake for 25-30 minutes until bubbly and golden.
7. Let rest 10 minutes, garnish with basil, and serve.

Approximate nutrition per serving: 300-400 calories, 15-25g fat, 30-40g carbs, 10-15g protein (baked version is lower in calories).

2. The Best Vegetarian Chili

Hearty chili loaded with tender beans, sweet corn, and melt-in-your-mouth sweet potatoes.

Ingredients (serves 6):

• 2 sweet potatoes, peeled and diced
• 1 can kidney beans, drained
• 1 can black beans, drained
• 1 cup corn kernels
• 1 large can diced tomatoes
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 onion, diced
• 4 cloves garlic, minced
• 2 bell peppers, diced
• Vegetable broth as needed

Detailed Instructions:

1. Heat oil in a large pot over medium heat. Sauté onion, garlic, and bell peppers until soft.
2. Add chili powder and cumin; stir for 1 minute.
3. Add sweet potatoes, tomatoes, beans, and corn.
4. Pour in broth to cover; bring to a boil.
5. Reduce heat and simmer for 30-40 minutes until sweet potatoes are tender.
6. Season with salt and pepper. Serve with avocado, lime, or vegan sour cream.

Approximate nutrition per serving: 250-300 calories, 5-10g fat, 45-55g carbs, 10-15g protein.

3. Vegetarian Black Bean Enchiladas

Enchiladas packed with black beans, spinach, bell peppers, and broccoli in homemade red sauce.

Ingredients (serves 4):

• 8-10 corn or flour tortillas
• 2 cans black beans, drained
• 2 cups spinach, chopped
• 2 bell peppers, diced
• 1 cup broccoli florets, chopped
• 2 cups enchilada sauce
• 2 cups shredded cheese (or vegan)
• Onion and garlic for sautéing

Detailed Instructions:

1. Preheat oven to 375°F.
2. Sauté onion, garlic, peppers, and broccoli until tender. Add spinach and beans.
3. Warm tortillas to make pliable.
4. Fill each tortilla with bean mixture, roll, and place seam-side down in a sauced baking dish.
5. Top with remaining sauce and cheese.
6. Bake covered for 20 minutes, then uncovered for 10 minutes until bubbly.

Approximate nutrition per serving (2 enchiladas): 400-500 calories, 15-25g fat, 50-60g carbs, 20-25g protein.

4. Smoky Potato Chickpea Stew

Cozy stew with chickpeas, potatoes, kale, and tomatoes, seasoned with garlic, ginger, curry, and paprika.

Ingredients (serves 6):

• 4 potatoes, diced
• 2 cans chickpeas, drained
• 4 cups kale, chopped
• 1 large can tomatoes
• Spices: smoked paprika, curry powder, ginger
• Onion, garlic, vegetable broth

Detailed Instructions:

1. Sauté onion, garlic, and spices in a pot.
2. Add potatoes, chickpeas, tomatoes, and broth.
3. Simmer for 25-30 minutes until potatoes are soft.
4. Stir in kale until wilted. Adjust seasoning.
5. Serve with crusty bread.

Approximate nutrition per serving: 300-400 calories, 10-15g fat, 50-60g carbs, 10-15g protein.

5. Baked Ziti Vegetarian

Tender ziti baked with zucchini, bell peppers, onions, marinara, and creamy ricotta.

Ingredients (serves 6-8):

• 1 lb ziti pasta
• 2 zucchini, diced
• 2 bell peppers, diced
• 1 onion, diced
• 4 cups marinara sauce
• 15 oz ricotta cheese
• 2 cups mozzarella

Detailed Instructions:

1. Cook pasta al dente; drain.
2. Sauté veggies until soft.
3. Mix pasta with sauce, veggies, and ricotta.
4. Layer in dish with mozzarella.
5. Bake at 375°F for 25 minutes.

Approximate nutrition per serving: 350-450 calories, 10-20g fat, 40-50g carbs, 15-20g protein.

6. Crescent Roll Veggie Pizza

Buttery crescent rolls with cream cheese, fresh vegetables, and shredded cheese.

Ingredients (serves 8 as appetizer):

• 2 cans crescent rolls
• 8 oz cream cheese (or vegan)
• Assorted fresh veggies: broccoli, carrots, bell peppers, chopped
• 1 cup shredded cheddar

Detailed Instructions:

1. Preheat oven to 375°F.
2. Unroll crescent dough and press into a sheet pan to form crust.
3. Bake 10-12 minutes until golden.
4. Cool, spread with softened cream cheese mixed with herbs.
5. Top with chopped veggies and cheese.
6. Chill and cut into squares.

Approximate nutrition per serving: 150-200 calories, 10-15g fat, 10-15g carbs, 3-5g protein.

7. Veggie Burgers

Plant-based patties with broccoli, mushrooms, black beans, carrots, walnuts, and herbs.

Ingredients (makes 6 patties):

• 1 can black beans
• 1 cup chopped broccoli and mushrooms
• 1 carrot, grated
• 1/2 cup walnuts
• Breadcrumbs, spices, garlic

Detailed Instructions:

1. Sauté veggies until soft.
2. Process beans, nuts, and veggies.
3. Mix with breadcrumbs to form patties.
4. Chill 30 minutes.
5. Grill or pan-fry 4-5 minutes per side.

Approximate nutrition per patty: 150-200 calories, 5-10g fat, 20-30g carbs, 10-15g protein.

8. Roasted Cauliflower Steaks

Thick cauliflower slices rubbed with spices and roasted until golden and caramelized.

Ingredients (serves 4):

• 2 heads cauliflower
• Olive oil, paprika, garlic powder, cumin
• Salt and pepper

Detailed Instructions:

1. Preheat oven to 425°F.
2. Slice cauliflower into 1-inch thick steaks.
3. Brush with oil and season generously.
4. Roast 25-30 minutes, flipping halfway, until edges are caramelized.
5. Serve with tahini sauce or herbs.

Approximate nutrition per serving: 100-150 calories, 5-10g fat, 10-15g carbs, 5g protein.

9. Buffalo Chickpea Tacos

Spicy buffalo chickpeas with lettuce, jalapeños, cilantro, and ranch on tortillas.

Ingredients (serves 4):

• 2 cans chickpeas
• 1/2 cup buffalo sauce
• 8 tortillas
• Lettuce, jalapeños, cilantro, vegan ranch

Detailed Instructions:

1. Drain and toss chickpeas with buffalo sauce.
2. Bake at 400°F for 20 minutes until crispy.
3. Warm tortillas.
4. Assemble with toppings.

Approximate nutrition per serving (2-3 tacos): 300-400 calories, 10-15g fat, 40-50g carbs, 10-15g protein.

10. Homemade Easy Falafel Wrap

Crispy falafel in pita with tomatoes, cucumbers, pickles, onions, and tahini.

Ingredients (serves 4):

• 2 cans chickpeas
• Fresh herbs (parsley, cilantro), garlic, spices
• Pita breads
• Veggies and tahini sauce

Detailed Instructions:

1. Blend chickpeas with herbs and spices.
2. Form balls and fry or bake until crispy.
3. Stuff pita with falafel and toppings.
4. Drizzle tahini.

Approximate nutrition per serving: 300-400 calories, 10-20g fat, 40-50g carbs, 10-15g protein.

11. Black Bean Stuffed Sweet Potatoes

Baked sweet potatoes loaded with black beans, avocado, cilantro, and cashew cream.

Ingredients (serves 4):

• 4 sweet potatoes
• 1 can black beans
• Avocado, cilantro, lime
• Cashew cream or yogurt

Detailed Instructions:

1. Bake sweet potatoes at 400°F for 45-60 minutes.
2. Heat beans with spices.
3. Split potatoes and stuff with beans.
4. Top with avocado and cream.

Approximate nutrition per serving: 400-500 calories, 10-15g fat, 70-80g carbs, 10-15g protein.

12. Spaghetti Aglio E Olio

Simple olive oil, garlic, and red pepper flakes pasta.

Ingredients (serves 4):

• 1 lb spaghetti
• 1/2 cup olive oil
• 8 cloves garlic, sliced
• Red pepper flakes, parsley

Detailed Instructions:

1. Cook pasta in salted water.
2. Heat oil, sauté garlic and flakes until golden.
3. Toss pasta with oil mixture and parsley.

Approximate nutrition per serving: 500-600 calories, 20-30g fat, 70-80g carbs, 10-15g protein.

13. Grilled Veggie Burrito Bowls

Bowls with tomatoes, lettuce, black beans, grilled peppers, corn, onions, and avocado sauce.

Ingredients (serves 4):

• Cooked rice
• Grilled veggies: peppers, onions, corn
• Black beans
• Avocado cilantro sauce

Detailed Instructions:

1. Grill or sauté veggies.
2. Layer rice, beans, veggies in bowls.
3. Drizzle sauce.

Approximate nutrition per serving: 400-500 calories, 15-20g fat, 60-70g carbs, 10-15g protein.

14. Hummus Veggie Wraps

Wraps with sprouts, cucumbers, sun-dried tomatoes, jalapeños, and hummus.

Ingredients (serves 4):

• 4 large tortillas
• 1 cup hummus
• Fresh veggies: sprouts, cucumber, etc.

Detailed Instructions:

1. Spread hummus on tortillas.
2. Layer veggies.
3. Roll tightly and slice.

Approximate nutrition per serving: 250-350 calories, 10-15g fat, 30-40g carbs, 8-12g protein.

15. Vegetable Stir Fry

Mushrooms, baby corn, bell peppers, broccoli in savory sauce.

Ingredients (serves 4):

• Mixed vegetables
• Soy sauce, garlic, ginger, sesame oil

Detailed Instructions:

1. Heat oil in wok.
2. Stir-fry veggies starting with hardest.
3. Add sauce and toss.
4. Serve over rice.

Approximate nutrition per serving: 150-250 calories, 5-10g fat, 20-30g carbs, 5-10g protein.

16. Vegetarian Spinach and Mushroom Lasagna

Layered noodles with spinach, cheeses, and mushroom tomato sauce.

Ingredients (serves 8):

• Lasagna noodles
• Spinach, mushrooms, ricotta, mozzarella
• Tomato sauce

Detailed Instructions:

1. Sauté mushrooms and spinach.
2. Layer noodles, sauce, filling, cheeses.
3. Bake covered 40 minutes, uncovered 15.

Approximate nutrition per serving: 300-400 calories, 15-20g fat, 30-40g carbs, 15-20g protein.

17. Easy Tofu Pad Thai

Rice noodles with tofu, bean sprouts, and sweet-sour-salty sauce.

Ingredients (serves 4):

• Rice noodles
• Firm tofu, pressed
• Tamarind, lime, sugar, soy sauce
• Bean sprouts, peanuts

Detailed Instructions:

1. Soak noodles.
2. Fry tofu until crispy.
3. Make sauce and toss with noodles and veggies.

Approximate nutrition per serving: 350-450 calories, 10-15g fat, 50-60g carbs, 15-20g protein.

18. Roasted Vegetarian Enchilada Casserole

Layered with salsa, tortillas, beans, roasted veggies, and cheese.

Ingredients (serves 6):

• Tortillas
• Roasted veggies (zucchini, peppers)
• Beans, salsa, cheese

Detailed Instructions:

1. Roast veggies.
2. Layer with beans and salsa.
3. Bake until bubbly.

Approximate nutrition per serving: 300-400 calories, 10-15g fat, 40-50g carbs, 10-15g protein.

19. One-Pot Mexican Spiced Veggie Quinoa

Fluffy quinoa with bell peppers, zucchini, tomatoes, corn, black beans, jalapeños, chili, and cumin.

Ingredients (serves 4):

• 1 cup quinoa
• Mixed veggies as listed
• Spices, vegetable broth

Detailed Instructions:

1. Sauté veggies and spices.
2. Add quinoa and broth.
3. Simmer covered 20 minutes.
4. Fluff and serve.

Approximate nutrition per serving: 200-300 calories, 5-10g fat, 30-40g carbs, 8-12g protein.

20. Potato Leek Soup

Pureed potatoes and leeks with cream and herbs.

Ingredients (serves 6):

• 4 potatoes
• 4 leeks
• Broth, cream (or coconut)
• Herbs

Detailed Instructions:

1. Clean and slice leeks.
2. Sauté leeks, add potatoes and broth.
3. Simmer, blend, stir in cream.

Approximate nutrition per serving: 200-300 calories, 10-15g fat, 30-40g carbs, 5-10g protein.

21. Homemade Cauliflower Gnocchi

Lighter cauliflower gnocchi with herb butter sauce.

Ingredients (serves 4):

• 1 head cauliflower
• Flour, egg (or substitute)
• Butter, herbs

Detailed Instructions:

1. Rice cauliflower, cook, drain excess water.
2. Mix with flour to form dough.
3. Shape gnocchi, boil, then pan-fry.

Approximate nutrition per serving: 150-200 calories, 5-10g fat, 20-30g carbs, 5g protein.

22. Fettuccine Alfredo

Rich, creamy pasta with heavy cream, butter, garlic, and parmesan.

Ingredients (serves 4):

• 1 lb fettuccine
• 1 cup heavy cream
• 1/2 cup butter
• 1 cup parmesan
• Garlic

Detailed Instructions:

1. Cook pasta.
2. Melt butter, add garlic, cream, cheese.
3. Toss with pasta.

Approximate nutrition per serving: 500-600 calories, 30-40g fat, 50-60g carbs, 15-20g protein.

23. Veggie Fried Rice

Fried rice with garlic, eggs, carrots, bell peppers, soy sauce, and sesame oil.

Ingredients (serves 4):

• 4 cups cooked rice (day old)
• Mixed veggies
• Eggs (optional), soy sauce

Detailed Instructions:

1. Stir-fry veggies.
2. Push aside, scramble eggs.
3. Add rice and sauce, fry until hot.

Approximate nutrition per serving: 250-350 calories, 5-10g fat, 40-50g carbs, 8-12g protein.

24. Farmer’s Market Veggie Quesadillas

Cheesy quesadillas with zucchini, bell peppers, sweet potatoes, black beans, and greens.

Ingredients (serves 4):

• 8 tortillas
• Cheese
• Mixed veggies and beans

Detailed Instructions:

1. Sauté veggies.
2. Fill tortillas with cheese and veggies.
3. Cook until golden and melty.

Approximate nutrition per serving: 300-400 calories, 15-20g fat, 30-40g carbs, 10-15g protein.

25. Instant Pot Lentil Soup

Cozy soup with lentils, carrots, and crushed tomatoes.

Ingredients (serves 6):

• 2 cups lentils
• Carrots, onion, tomatoes
• Spices, broth

Detailed Instructions:

1. Sauté veggies in pot.
2. Add lentils, tomatoes, spices, broth.
3. Pressure cook 15 minutes.
4. Release and stir.

Approximate nutrition per serving: 200-300 calories, 5-10g fat, 30-40g carbs, 10-15g protein.

26. Vegan Thai Green Coconut Curry

Vibrant curry with fresh vegetables and homemade paste.

Ingredients (serves 4):

• Coconut milk
• Green curry paste
• Veggies, tofu

Detailed Instructions:

1. Fry paste in oil.
2. Add coconut milk and veggies.
3. Simmer until tender.
4. Serve with rice.

Approximate nutrition per serving: 300-400 calories, 20-30g fat, 20-30g carbs, 10g protein.

27. Vegan Lentil Sloppy Joes

Hearty lentil sloppy joes, made in Instant Pot or stovetop.

Ingredients (serves 4):

• 1 cup lentils
• Tomato sauce, spices
• Buns

Detailed Instructions:

1. Cook lentils with sauce ingredients.
2. Simmer until thick.
3. Serve on toasted buns.

Approximate nutrition per serving: 200-300 calories, 5g fat, 40-50g carbs, 10-15g protein.

28. Keto Spinach Artichoke Dip

Creamy, low-carb dip with spinach and artichokes.

Ingredients (serves 8):

• Frozen spinach
• Artichoke hearts
• Cream cheese, mayo, parmesan

Detailed Instructions:

1. Mix all ingredients.
2. Bake at 350°F for 25 minutes.
3. Serve with veggies or chips.

Approximate nutrition per serving (2 tbsp): 80-100 calories, 7-10g fat, 2-5g carbs, 3g protein.

29. Keto Low Carb Turmeric Cauliflower Rice

Quick turmeric-spiced cauliflower rice side.

Ingredients (serves 4):

• 1 head cauliflower, riced
• Turmeric, garlic, onion
• Olive oil

Detailed Instructions:

1. Sauté onion and garlic.
2. Add riced cauliflower and turmeric.
3. Cook 5-7 minutes.

Approximate nutrition per serving: 50-100 calories, 3-5g fat, 5-10g carbs, 2-4g protein.

30. Crispy Vegetarian Spinach Quiche with Sun-Dried Tomatoes

Meat-free quiche with spinach, sun-dried tomatoes, feta, and mozzarella.

Ingredients (serves 6):

• 1 pie crust
• 6 eggs
• Spinach, sun-dried tomatoes
• Feta and mozzarella
• Milk or cream

Detailed Instructions:

1. Blind bake crust.
2. Sauté spinach.
3. Whisk eggs with milk, add fillings.
4. Pour into crust and bake 35-40 minutes at 375°F.

Approximate nutrition per serving: 300-400 calories, 20-25g fat, 20-30g carbs, 10-15g protein.

Enjoy these flavorful meatless recipes any day of the week! Nutritional values are approximate and can vary based on specific ingredients and portion sizes.