Protein-Packed Vegetarian
A perfect summer recipe and a book giveaway!
I first met Grace Elkus in 2021, when she was working for The Kitchn. I had been hired to do a recipe for them, and when it came time to test it, I had the pleasure of working with Grace. I had to look back to remember the recipe I had created for them, and it was a large-format grain bowl, which is right up Grace’s vegetarian alley. Add some tofu, and you’d have this version that I made several times last summer, which is even more up her alley! I had forgotten about that particular assignment, but not about Grace.
When I found her on Instagram, I followed her immediately. I’m not sure if that was before, during, or after she blew up on social media. Grace realized that there was a lack of high-protein vegetarian recipes online, so she started sharing the food she ate to fuel her strength workouts. Getting enough protein (but not too much) is crucial for everyone, and especially challenging for vegetarians. Clearly, there were a lot of people (more than 500k!) who wanted what Grace had to offer, which is delicious, nutritious, and easy food. She wrote this book with a newborn on her hip, so you know it has to be pretty easy!
The recipe I chose to share with you all today is the Veggie Crunch Hummus Sandwich, which is a genre I have always loved. I’m sort of a part-time vegetarian, just because I like eating that way, and a big fat veggie sandwich always hits the spot for me. Grace has some tips on engineering to keep everything from sliding around. It may still be a five-napkin sandwich, but that’s OK!
I asked Grace a few questions about her new book in the Q & A below. We are giving away a copy, so let me know in the comments why you want to win. I’ll choose a winner at random on Monday, June 20th, so keep an eye on your inbox! You must be a U.S. resident age 18 or over to enter. See the bottom of this post for the giveaway fine print1 and click the button below to leave your note.
Q and A with Grace Elkus
SUSAN SPUNGEN: Tell us a little bit about your journey as a vegetarian. When did you start and why? How has your eating changed over the years?
GRACE ELKUS: I became a vegetarian in the sixth grade after watching an episode of Braceface in which the main character visits a meatpacking farm. At the time, I definitely didn’t see it as a lifelong decision, but I’ve never really had a desire to reintroduce meat into my diet.
At first, I was focused solely on what I wasn’t eating, instead of thinking about the nutritional makeup of what I was eating. Over the years, as I’ve become more in tune with how different foods make me feel and how they fuel me for busy days and tough workouts, I’ve started paying closer attention to macronutrients. Today, I prioritize getting enough protein and fiber because they help keep me energized and satiated.
SS: Did you love vegetables at first? Or did you just dislike meat?
GE: I’ve always liked vegetables, but I didn’t really get creative with them until I started cooking for myself. My dad used to pack me pita sandwiches with hummus, cheese, cucumber, bell pepper, and tomato for school lunch, and I loved them. At holiday dinners, I’d happily fill my plate with green beans almondine and sweet potato casserole. But I wasn’t exactly blitzing edamame into falafel patties the way I am now.
SS: What are some of the less obvious protein sources that vegetarians can take advantage of, and how can all of us make sure we’re getting enough protein without going overboard? Tell us what’s in the book to help people understand this all better.
GE: In the book, I encourage readers to find a few protein sources they genuinely enjoy, keep them stocked, and then start to explore all the different ways they can use them. I think that’s less overwhelming than trying to learn how to cook a dozen new things at once.
For example: shelled edamame can be mixed into pasta salads or grain bowls, or blended into a creamy sauce. French green lentils are great in make-ahead salads, stirred into “bolognese,” or crisped up and sprinkled over roasted veggies. Hemp seeds can be added to oatmeal, whisked into muffin batter, or blended into smoothies. Small upgrades like these make it much easier to hit your protein goals without overthinking it. And it’s all just so delicious!
SS: Cottage cheese is having a moment, and I think a lot of that is due to your viral cottage cheese recipes! What are some dos and don’ts for cooking with cottage cheese, and why do you love it so much?
GE: Don’t say that—I’m already getting blamed for the shortage in stores!
When I’m snacking on it, I’ll usually choose 2%. But if I’m heating it up, I always reach for 4%. I also let it come to room temperature before cooking and keep the heat low to help prevent it from separating.
I love cottage cheese because of its versatility. I can spread it onto toast or stir it into pancake batter for breakfast, then blend it into pasta sauce or layer it into sheet pan lasagna for dinner, and I’ve knocked out 20% of my daily protein goal without feeling like I ate the same thing all day. It’s also lower in fat than many cheeses and has a milder flavor than plain yogurt, which makes it easy to work into both sweet and savory recipes.
SS: On the subject of today’s recipe, give us your best tips for engineering this sandwich and boosting the flavor and nutrition.
GE: To start, I like to use a soft but sturdy whole wheat or multi-grain sandwich bread that I slice myself, which ensures the slices are thick enough to hold all the fillings without falling apart. I also like to quick-pickle the veggies to add complexity with barely any extra work. Instead of slicing the cheese, I grate it so it acts as a binder rather than letting everything slide off — and we’re using the grater for the carrots anyways! Finally, I stir hemp seeds into the hummus for an easy protein boost.
If you want a signed copy of Cookie Queen, please preorder through Kitchen Arts & Letters!
Veggie Crunch Hummus Sandwiches
Reprinted with permission from Protein-Packed Vegetarian: Easy, Nourishing Recipes to Fuel Your Day: A High-Protein Cookbook. Copyright © 2026 by Grace Elkus. Photographs copyright © 2026 by Linda Pugliese. Published by Clarkson Potter, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC, New York.