These delicious, high protein vegan meals are recipes that fuel your life without compromising on flavor! From hearty soups to power bowls, these plant based foods deliver the protein you need.
Want to stay energized and feel satisfied on a plant-based diet? Turns out, high protein vegan meals can be delicious and nutritionally complete—even without the animal products!
As two cookbook authors with extensive expertise in creating vegan recipes and plant based recipes, Alex and I have put together a list of all our favorite high protein vegan foods that will satisfy. Whether you’re seasoned at eating vegan or just looking to incorporate more plant-based meals, these high protein recipes will keep you feeling satisfied throughout your day!
What is a high protein meal?
The Mayo Clinic recommends to consume 15–30 grams of protein at each meal. Interestingly, more is not better. Studies show eating more than 40 grams in one sitting is no more beneficial than consuming 15-30 grams in a meal. So, there’s no benefit in eating more protein than you need!
Note: If you have a very specific diet or health condition, consult a medical professional to understand whether these recipes are right for you.
What are some high protein vegan foods?
The Mayo Clinic, the best ways to get protein are eating whole foods (not protein powder or supplements). Some of the healthiest vegan protein sources are:
- Soy like tofu, tempeh and edamame
- Nuts and seeds
- Beans, lentils, chickpeas and other legumes
- Whole grains like quinoa, brown rice, oats, wheat, and buckwheat
High protein vegan meals—the recipes!
This delicious red lentil curry is packed with flavor and plant based protein, topped with a sparkling cilantro chutney that makes it shine! Serve with rice as a hearty vegan dinner.
15 g protein per serving
This easy baked tofu comes out crispy and seasoned to perfection! There’s no draining or pressing required, making it quick and simple to whip up. Add it to bowl meals, stir fries, and more.
20 g protein for 2 servings
These plant-based protein balls are made with tempeh and perfect for meal prep and incredibly versatile. These satisfying meatballs can be paired with pasta, stuffed in a sandwich, or served with a dipping sauce.
17 g per serving
These vegan lentil sloppy joes are deliciously filling vegan high protein meal made with lentils, tomatoes, and seasonings! The tangy flavor makes them a crowd-pleaser, and they’re a huge hit at our house. Serve on a bun with pickles for the true sloppy joe experience.
15 g protein per serving
This Masoor dal is a spiced Indian lentil dish that’s equal parts flavorful and cozy; serve with rice or naan bread for dipping.
29 g protein per serving
This tofu broccoli stir fry comes to the vegan high protein meal rescue! Broccoli florets and tofu cubes are tossed in a tangy, savory sauce for a vegetarian and vegan dinner everyone will love. Even better, it’s ready in just 30 minutes.
17 g protein per serving
This sweet potato lentil soup is cozy and creamy: a delicious mix of aromatic vegetables with a hint of savory spices. It’s a healthy vegan soup that’s also budget friendly—great as a dinner idea with crusty bread or a simple make ahead lunch.
16 g protein per serving
Crispy on the outside, tender on the inside tofu that's seasoned to perfection. Pairs beautifully with rice and vegetables for a complete plant-based protein lunch.
20 g protein for 2 servings
This marinated tempeh recipe is an explosion of flavor! The zingy marinade makes a plant based meal everyone will love.
15 g protein per serving
This tofu bowl with rice stars crispy tofu, fresh veggies, spicy mayo and crunchy bits of fried onion! A deliciously healthy vegan dinner to fill your day with plant-based goodness.
17 g protein per serving
Here’s an easy lunch or dinner idea! This basic recipe makes perfectly seasoned brown lentils to eat as a fast meal, or use in tacos, salads, and more.
18 g protein per serving
This classic bean soup recipe is smoky and irresistibly satisfying! It’s quick and easy in just over 30 minutes. Serve with bread or a salad for a hearty meal.
16 g protein per serving
This tofu fried rice recipe is bursting with flavor! Tender tofu takes center stage with fluffy rice, colorful veggies, and a savory sauce in this hearty vegan dinner.
18 g protein per serving
This tofu curry recipe is a family favorite! Coconut milk and red curry paste pack a punch in this fast and healthy dinner idea.
16 g protein per serving (with ½ cup cooked white rice)
This black bean chili recipe is easy to make and full of big flavor! This is the one we make on the regular, and it impresses our friends and family every time. A fan fave!
16 g protein per serving
This vegan lentil loaf recipe is a deliciously satisfying meatloaf without the meat! It’s made with lentils, nuts, and seasonings, then brushed with a tangy glaze. Our vegetarian meatloaf is so popular, we had to create a plant based variation—and this one is just as tasty!
16 g protein per serving (1 ½ slices)
This delicious black bean tacos recipe takes just 15 minutes, a fast and easy dinner idea that pleases everyone! Omit the feta cheese here and use vegan cheese (or omit entirely) and top with this creamy cilantro sauce.
20 g protein for 2 tacos
Try this creamy vegan mac and cheese recipe, made with all whole foods! A luscious cashew sauce blankets tender noodles, creating cozy pasta comfort food that everyone will love.
14 g protein per serving
This epic BBQ tofu recipe is fast, easy and full of savory sweet flavor! A great way to make anyone into a tofu fan.
20 g protein for 2 servings
This vegan eggplant Parmesan is dairy free but delivers on flavor, starring crispy breaded eggplant slices smothered in a tangy marinara sauce! A plant-based dinner win.
16 g protein per serving
High Protein Vegan Meals (Tofu Bowl & More)
Print RecipeThese delicious, high protein vegan meals are recipes that fuel your life without compromising on flavor! From hearty soups to power bowls, these plant based foods deliver the protein you need. This tofu bowl with rice stars crispy tofu, crisp veggies, spicy mayo and crunchy bits of fried onion!
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 4
- Category: Main Dish
- Method: Stovetop
- Cuisine: Vegan
- Diet: Vegan
Ingredients
For the tofu
- 14 or 15 ounces extra firm tofu
- Kosher salt
- 3 tablespoons cornstarch (or arrowroot starch)
- 2 tablespoons olive oil
- 1 tablespoon toasted sesame oil
- 2 tablespoons smoked soy sauce or soy sauce (or tamari for gluten-free)
For the tofu bowl
- 1 cup long grain white rice
- 2 ripe avocados, sliced or diced
- 1/2 English cucumber, diced
- 2 large carrots, julienne peeled or shredded
- 4 radishes, sliced
- ½ cup mayonnaise or vegan mayo
- 1 ½ tablespoons Sriracha
- Crunchy fried onions, to garnish (required!)
- Chunky sea salt, to garnish (or soy sauce)
Instructions
- Rinse the rice. Bring 1 ½ cups of water to boil in a medium saucepan. Add the rice and ¼ teaspoon kosher salt. Bring to a boil, reduce heat to low, and cover. Simmer 12 to 15 minutes or until the water is fully absorbed (check by pulling back with a fork). Remove the heat, cover and allow to steam for 5 to 10 minutes. Then fluff with a fork.
- Follow the instructions to cook the Baked Tofu or Crispy Tofu*.
- Chop the avocados. Dice the cucumber. Julienne or shred the carrots. Slice the radishes.
- Make the spicy mayo: mix together the mayonnaise and the Sriracha.
- To serve, place the rice in a bowl and top with the tofu and veggies. Sprinkle salt on the veggies or a tiny bit of soy sauce around the whole bowl. Top with the spicy mayo and a generous sprinkle of crunchy fried onions.
Notes
*Open the recipes in another tab for easy navigating. The Baked Tofu method is easier and hands off, but takes longer (it includes a few optional additional spices and more cornstarch). The Crispy Tofu is quicker, but requires more effort at the skillet.
Recipe ideas for breakfast and lunch
Looking for high protein ideas for breakfast and lunch? Head to these posts for more ideas:
- 20 High Protein Breakfast Ideas
- 20 High Protein Lunch Ideas
- 25 High Protein Vegetarian Meals
- 40 High Protein Meals (includes animal proteins)
from A Couple Cooks https://ift.tt/0ISXgnY
Comments
Post a Comment