For those following a vegan diet, it’s essential to prioritize protein-rich meals to support muscle growth and overall well-being. This is particularly crucial for individuals looking to build muscle, as protein plays a vital role in repairing muscles after exercise.
Not only does protein aid in muscle recovery, but it also helps to keep you full due to its high satiety factor compared to other macronutrients. Furthermore, consuming high-protein meals can give your metabolism an added boost.
In today’s post, I’ll be sharing a collection of mouth-watering, high-protein vegan meal options that not only deliver on protein content but also tantalize the taste buds.
Instant Pot Cuban Black Bean Soup
Escape the cold and indulge in a rich, flavorful soup that will transport you to Cuba. This hearty dish is packed with creamy goodness and tons of nutrients, making it perfect for a cozy night in. The best part? It’s incredibly easy to make and can be whipped up in under an hour using your Instant Pot.
Not only does this recipe save time, but it also saves you money by using dried beans instead of canned ones. Plus, these wholesome ingredients are better for you since they’re low in salt and rich in fiber.
This Cuban-inspired soup is not only delicious, but it’s also a nutritional powerhouse. With 40% of your daily recommended fiber intake, it’s perfect for supporting healthy digestion and even aiding in weight loss. And with 12g of protein per serving, you’ll feel full and satisfied until the next meal.
So why not treat yourself to a bowl of this comforting goodness? Here’s the recipe:
Per Serving:
Calories: 290
Fats: 8g
Protein: 12g
Carbs: 45g
Fiber: 10g
Sugar: 9g
Slow Cooker Vegan Chili
As the day comes to a close, there’s nothing quite like unwinding with a comforting bowl of slow cooker vegan chili. This hearty recipe is not only a treat for the taste buds but also provides a boost of energy and nutrition. Rich in protein, iron, and Vitamin A, this dish keeps you going all day long. To make it, start by soaking your beans overnight. Then, prep your ingredients and let your slow cooker do the work. Simply combine everything in the pot and let it simmer away while you relax and enjoy.
Sweet & Sour Tofu
Tofu, a staple in many vegan diets, can be a culinary delight when prepared correctly. However, if not cooked to perfection, it can fall flat on the palate. Luckily, this sweet and sour tofu recipe is anything but boring. With its crispy exterior and authentic Chinese takeout flavor, you’ll be hooked from the first bite.
To achieve that perfect crunch, it’s essential to press your tofu beforehand. This simple step can make all the difference in the texture and overall taste of your dish. You can accomplish this by wrapping the tofu in a paper towel and placing some heavy objects on top. Alternatively, consider investing in a tofu press for added convenience.
Per serving:
Calories: 308
Fats: 19g
Protein: 14g
Carbs: 26g
Fiber: 4g
Sugar: 13g
Vegan Picadillo
Looking to indulge in the flavors of Cuba without the meat? Look no further than this plant-based twist on traditional Picadillo. This hearty dish typically combines ground beef with tomatoes, raisins, and olives, but our Vegan Picadillo substitutes lentils and tempeh for a meatless take that’s just as satisfying. The Spanish olives and capers bring a savory depth, while the sweet notes of raisins and cinnamon balance out the flavors. This dish is often served with rice or tortillas, but to keep things light and refreshing, try serving it over cauliflower rice instead. If you’re short on time, prepackaged cauliflower rice is a convenient option that still delivers plenty of flavor and nutrients. With only 359 calories per serving, this meal is not only delicious but also a guilt-free choice. Here’s the breakdown: Calories: 359, Fat: 13g, Protein: 17g, Carbs: 53g, Fiber: 7g, Sugar: 19g.
Air Fryer Asian Tofu Wrap
I’m thrilled to share with you my love for wraps, which I’m sure many of you can relate to. Their portability makes them perfect for a quick snack or meal on-the-go. The Asian Tofu Wrap is a delightful creation that combines the savory flavors of crispy tofu, marinated in an Asian-inspired mixture with umami, savory, and spicy notes. To add some freshness and nutrition, this wrap also features a colorful medley of green and yellow bell peppers, red cabbage, and juicy tomatoes. The key to achieving that perfect balance of crunch on the outside and moisture on the inside is using an air fryer, which not only helps reduce oil consumption but also calories. If you don’t have one yet, I’d be happy to guide you to a great air fryer option. As it stands, this wrap is already incredibly tasty, but feel free to take it up a notch with some creamy avocado sauce or spicy sriracha. Here’s the breakdown: Per serving, you can expect approximately 63 calories, with just 1g of fat, 7g of protein, 4g of carbohydrates, and no fiber. Sugar content is minimal at 1g.
Vegan Wraps With Instant Pot Curried Chickpeas Filling
Indulge in another round of flavorful wraps, as the saying goes – you can never have too many! These delightful creations are brimming with spices like coriander, garam masala, and red chili powder, which meld together to create a truly satisfying taste experience. The addition of grated carrots injects a touch of sweetness and texture, while chickpeas bring an extra layer of filling satisfaction. Moreover, these wraps boast impressive nutritional credentials. Packed with fiber, one serving actually provides more than 200% of your daily recommended intake. As if that weren’t enough, they also happen to be gluten-free, thanks to the use of The Real Coconut Gluten-Free Tortillas made from coconut flour. Not only are they a great source of iron, but they’re also a low-sugar option. Here’s the breakdown per serving: Calories – 241.2g, Fats – 22g, Protein – 30.7g, Carbs – 183.5g, Fiber – 51g, Sugar – 0g.
Instant Pot Pumpkin Black Bean Chili Mac
Feeling stressed? Indulge in this delectable pumpkin black bean chili mac, a culinary remedy that’s both nourishing and satisfying. This hearty dish combines the comfort of creamy textures with the sweetness of pumpkin and the savory flavors of black beans. Tomatoes and red bell peppers bring a burst of freshness, packed with Vitamin A to boost your immune system. To keep protein levels high, black beans take center stage, while Chickapea Pasta adds an extra layer of nutrition, rich in phosphorus and magnesium for healthy bones. Per serving, you can expect: Calories – 466, Fats – 7g, Protein – 26g, Carbs – 79g, Fiber – 19g, Sugar – 13g. Treat yourself to a deliciously nutritious escape from the stresses of daily life.
Slow Cooker Coconut Lentil Curry
Looking for more comforting and nutritious dishes to warm your heart and belly? I’ve got just the thing. This coconut lentil curry is a flavorful delight that’s sure to put a smile on your face. The combination of creamy coconut milk, tangy diced tomatoes, and nutrient-rich frozen spinach creates a rich and satisfying flavor profile. To make it even more special, serve with a side of brown rice or some warm naan bread. And the best part? This recipe is packed with nutrients, making it a guilt-free pleasure.Per serving, you can expect:Calories: 325Fats: 9gProtein: 18gCarbs: 46gFiber: 21gSugar: 5g
Black Bean Burgers
Treat yourself with a personal trainer-approved indulgence – these black bean burgers are a game-changer. Packed with protein and clocking in at just 253 calories per patty, you can indulge without the guilt. The combination of steak seasoning dry spice rub, smoked paprika, and vegan Worcestershire sauce creates a depth of flavor that will leave you wanting more. What’s more, these burgers are baked not fried, making them a healthier option for those looking to make a positive impact on their diet. And if you’re feeling extra organized, they can even be frozen for later. Here’s the breakdown: Per Serving – Calories: 253, Fats: 2g, Protein: 13g, Carbs: 47g, Fiber: 12g, Sugar: 5g.
Vegan Huevos Rancheros Casserole
Casseroles are often associated with rich, meaty flavors and gooey cheese. But what if you could enjoy a delicious casserole that’s entirely plant-based? This vegan Mexican-inspired casserole is a game-changer. With its layers of black beans, corn tortillas, and homemade ranchero sauce, every bite is a flavorful celebration. And the best part? It’s free from any animal products. The addition of creamy avocado on top takes it to the next level. Nutritionally, this dish is a winner too. Per serving, you can expect: 455 calories, 18.4g fat, 19.5g protein, 54.5g carbohydrates, and 16.9g fiber. Sugar content comes in at 8.5g. Whether you’re a vegan or just looking for a tasty alternative, this casserole is sure to please.
High Protein Fresh Vegan Salad With Hummus
While salads are an excellent way to incorporate greens into your diet, they can often leave you feeling unsatisfied and reaching for snacks. This is because many salads are low in protein, leaving you craving more substantial sustenance. To combat this, I’ve created a salad recipe that’s packed with protein from the creamy hummus, pepitas, and hemp hearts. Hemp hearts, in particular, offer an impressive nutritional profile. A single 1.0 oz serving provides nearly 80% of your daily Vitamin E needs, making it an excellent addition to any skin care routine. Additionally, they’re rich in bone-building minerals like magnesium, phosphorus, and manganese. You can use hemp hearts not only in salads but also in smoothies and baked goods. Here’s the recipe:
Greek Vegan Chickpea Salad With Quinoa & Tahini Sauce
Looking to boost your protein intake with a delicious and nutritious salad? Look no further! This Greek-inspired recipe is packed with protein-rich ingredients, including chickpeas, quinoa, and tahini sauce. But that’s not all – the quinoa also provides a range of essential vitamins and minerals, making this dish a true health powerhouse.
The combination of hearty chickpeas, fluffy quinoa, crunchy cucumbers, sweet red onions, juicy tomatoes, and fresh parsley and mint is a match made in heaven. And let’s not forget the homemade tahini sauce, which adds a creamy and indulgent touch to this already impressive salad.
Not only does this salad deliver on protein, but it’s also rich in manganese, magnesium, and phosphorus – all essential for maintaining strong bones. Plus, it contains iron, which is crucial for keeping your energy levels up throughout the day. And as an added bonus, quinoa is naturally gluten-free.
Per serving: Calories 343, Fats 11g, Protein 19g, Carbs 45g, Fiber 9g, Sugar 10g.
Spicy Peanut Pasta Salad
In a flash, you can create a salad that’s as vibrant as it is delicious. This quick-fix recipe combines creamy and crunchy textures with sweet, savory, and spicy flavors. The colorful mix of carrots, red bell peppers, cucumber, and green onions makes for a feast for the eyes, while the sriracha sauce adds a subtle kick.
What sets this salad apart is its lightning-fast preparation time: just 15 minutes from start to finish. And if you’re looking to lighten things up, feel free to substitute traditional noodles with zucchini noodles for a lower-calorie twist.
Here’s the breakdown:
Per Serving:
Calories: 381
Fats: 15g
Protein: 15g
Carbs: 50g
Fiber: 3g
Sugar: 7g
Mushroom Stew
Imagine curling up with a warm, comforting bowl of mushroom stew on a chilly winter’s day. This hearty recipe is sure to hit the spot, thanks to the rich flavor and meaty texture that the mushrooms bring. You’ll be hooked from the first bite, and at just 114 calories per serving, you can indulge without any guilt. Serve it up with some creamy mashed potatoes or try a lower-calorie cauliflower mash for a twist. Here’s the recipe: Calories: 114; Fats: 4g; Protein: 6g; Carbs: 16g; Fiber: 4g; Sugar: 8g
Vegan Sloppy Joes
Are you ready to relive the sloppy joe experience? You don’t have to say goodbye just yet! These innovative vegan sloppy joes boast a rich flavor profile, courtesy of smoky smoked paprika and liquid smoke. The addition of mushrooms brings a meaty texture, while tempeh ensures they’re satisfyingly filling. And, yes, you’ll still need those napkins – these babies are just as messy as the originals! To replicate this delightful dish, simply follow the instructions below.
To achieve that distinctive smokiness, you’ll be utilizing smoked paprika and liquid smoke, which can be sourced here.
These sloppy joes are perfect just the way they are, but if you’re feeling extra adventurous, consider serving them alongside some creamy vegan coleslaw for a delightful accompaniment.
Per Serving:
Calories: 289
Fats: 10g
Protein: 13g
Carbs: 40g
Fiber: 3g
Sugar: 13g
Recipe:
Vegan Bean Burrito Recipe
Ready to trade in Taco Tuesday for a new culinary adventure? Look no further than these scrumptious bean burritos! Packed with an abundance of flavors and textures, each bite is a delight. Creamy avocado, fresh green onions, sweet corn, juicy tomatoes, crunchy red bell peppers, and crispy lettuce all come together to create a truly satisfying meal.
What’s more, the brown rice and black beans add a filling touch, making these burritos an excellent choice for those looking for a hearty option.
One of the best parts? They’re incredibly quick to prepare – in just 23 minutes you can have a delicious meal on the table. And with per-serving nutritional stats like Calories: 588, Fats: 12g, Protein: 25g, Carbs: 103g, Fiber: 24g, Sugar: 5g, you can feel good about what you’re putting in your body.
High Protein Salad
On scorching summer days, there’s nothing quite like lounging on the deck with a cold drink in hand. The last thing you want to do is heat up your kitchen by firing up the oven. Fortunately, this high protein salad requires no cooking at all – it’s ready in just 10 minutes! This light and refreshing mix of ingredients boasts a homemade dressing that’s bursting with flavor. A blend of peanut butter and tahini adds a luscious creaminess, while caper brine provides a tangy saltiness. The tamari contributes an unmistakable umami note, the balsamic vinegar adds a touch of sweetness, and the hot sauce brings a welcome kick. You’ll be hooked on this dressing and want to drizzle it over everything. And as a bonus, this recipe makes for a fantastic high protein dinner idea. According to the nutrition facts, each serving contains 69 calories, 0.6g of fats, 3.4g of protein, 12g of carbs, 0.8g of fiber, and just 0.4g of sugar.
Fall Farro Protein Bowl
Looking for a show-stopping dish to serve at your next gathering? Look no further than this Fall Farro Protein Bowl. This flavorful and textured masterpiece is sure to impress even the most dedicated meat-lovers. The star of the show are the smoky tempeh strips, which add a satisfying meaty texture that’s hard to resist. Meanwhile, the creamy hummus provides a rich and indulgent contrast, while the nutty farro and crunchy almonds offer a delightful juxtaposition of flavors and textures. Chickpeas bring a hearty depth, while carrots and sweet potatoes inject a touch of natural sweetness. This dish is more than just a tasty meal – it’s also a nutritional powerhouse, thanks to the numerous health benefits of farro. Rich in plant-based protein and fiber, this ancient grain can help with weight loss and digestion. It’s also an excellent source of magnesium for healthy bones and zinc for a robust immune system. But don’t worry if you’re not a fan of salads – farro is incredibly versatile. Use it to add depth to soups, or even make a hearty porridge for a cozy breakfast. Here’s the recipe:
Baked Green Pea Fritters
Looking to win over your kids with a vegan ‘chicken’ nugget alternative? Look no further than these flavorful fritters. The combination of herbs and spices adds a delightful freshness, while the herby yogurt dipping sauce provides the perfect accompaniment for dunking.To take it to the next level, we’re incorporating frozen peas to give the fritters a natural sweetness. And with chickpea flour as the base ingredient, you can rest assured that your kids are getting a high-protein snack that’s also rich in essential minerals like magnesium, phosphorus, and manganese for strong bones.Chickpea flour is not only a great source of protein but also an excellent source of iron, making it an ideal choice for those looking to reduce their gluten intake. And the best part? This versatile ingredient can be used in a variety of applications, from pancakes and wraps to baked goods, giving you endless possibilities.Per serving: Calories 94, Fats 0g, Protein 4g, Carbs 14g, Fiber 3g, Sugar 2g. Recipe:
Autumn Lentil Salad With Chickpea Pancakes
When it comes to bringing vegan food to a potluck, the key is finding dishes that are both delicious and inclusive. This recipe checks both boxes, offering a flavor profile that’s likely to please even the most devoted meat-eaters. The combination of hearty lentils, naturally sweet sweet potatoes and red onions, and peppery arugula creates a rich tapestry of flavors that will keep everyone coming back for more. Meanwhile, the pomegranate and pears add a welcome burst of juiciness, while the pancakes provide a satisfying textural contrast. But what really sets this dish apart is its impressive nutritional profile: with almost 20 grams of protein per serving, you can be sure that no one at your gathering will be asking where they’re getting their protein from. With these stats in mind, here’s the recipe:Calories: 468Fats: 17gProtein: 19gCarbs: 60gFiber: 15gSugar: 14g
Miso Noodle Soup
If you’re on the hunt for a soup that will tantalize your taste buds and nourish your body, look no further than this delightful miso noodle soup. This recipe is a winner on multiple fronts – it’s not only incredibly flavorful, but also packed with nutrients that will leave you feeling happy and healthy.
nThe spinach adds a boost of immune-boosting Vitamins A and C, while the miso provides a healthy dose of probiotics. Probiotics are essential for feeding the good bacteria in your gut, so be sure to get your daily dose by enjoying this soup. And don’t stop there – miso is also a versatile ingredient that can be used in sauces, salad dressings, and more.
nPer Serving:
Calories: 213
Fats: 7g
Protein: 11g
Carbs: 31g
Fiber: 0g
Sugar: 3g
East Asian Tofu ‘Beef’ Bowls
Ditch the Chinese takeout menu and opt for a flavorful ‘beef’ bowl instead. This quick and easy dish is packed with tender, savory goodness that’s surprisingly authentic. And the best part? It only takes around 15 minutes to whip up, making it faster than ordering in. To make it a well-rounded meal, simply pair it with some crispy cauliflower fried rice. Here are the nutrition details you’ll get out of this recipe: Per serving, expect approximately 218 calories, with 10.8g of fat, 17.38g of protein, 13.7g of carbohydrates, 1.08g of fiber, and a moderate 5.8g of sugar.
Teriyaki Quinoa Bowl With Tofu
Indulge in the harmonious blend of crispy tofu, fluffy quinoa, and a vibrant medley of veggies. Savor the stir-fried mushrooms, peas, and broccoli, elevated by the crunch of fresh carrots and creamy avocado. The pièce de résistance is the rich homemade Teriyaki sauce that brings everything together. It’s no wonder who wouldn’t be thrilled to devour their veggies when presented with a dish this delightful? Per serving, you can expect a satisfying balance of nutrients: 433 calories, 16g of fat, 23g of protein, 57g of carbohydrates, and a respectable 12g of fiber, all without any added sugar.
