More people are hopping on the vegan lifestyle train for various reasons, including ethical considerations, environmental sustainability, and health benefits. Following a vegan lifestyle can nourish both the body and the planet, not to mention it’s chock full of vibrant flavors and textures – as long as you are choosing the right ingredients.
One of the primary concerns for those transitioning to plant-based meals is ensuring adequate protein intake. High-protein vegan meals are essential for maintaining muscle mass, making strides in fitness goals, and supporting overall bodily functions. Luckily, the demand for high-protein vegan recipes has surged as more people seek out these nutritious options, creating a vast landscape of culinary opportunities.
As with any dietary shift, finding high-protein vegan recipes can come with its own set of challenges, especially if you are a vegan newbie. You might be wondering where to start or how to ensure you’re hitting your protein goals, especially if you’re used to relying on animal products. Navigating the vast sea of ingredients, meal prep times, and diverse cooking methods can sometimes feel overwhelming. But worry not, dear friend! There’s a world of delicious and fulfilling vegan dishes waiting to be discovered that are both protein-dense and easy to prepare.
With the right guidance, you can whip up hearty meals that will not only satisfy your taste buds but also keep you feeling energetic and fulfilled. So grab your apron and get ready to dive into the wonderful world of plant-based cooking-where protein-rich goodness meets vibrant flavors! Here are 14 vegan-friendly recipes that provide an impressive amount of protein to help you meet your needs at mealtime.
Cookie and Kate
Vegan Lasagna
Believe it or not, it is entirely possible to enjoy lasagna sans cheese and meat. This vegan lasagna leans on cashews to give it that classic cheesy vibe, and it is totally dairy free! To give this dish more protein, swap the traditional pasta with a chickpea version.
Each serving provides 7 grams of protein.
Pinch of Yum
Vegan Sheet Pan Fajitas
It doesn’t get any easier to meal prep than making vegan sheet pan fajitas. Instead of using meat for protein, this recipe takes advantage of the different textures, colors, and flavors that veggies offer, along with a delish vegan chipotle queso.
Each serving provides 9 grams of protein.
Dassana's Veg Recipes
Chana Masala
This chana masala recipe offers up flavors of a medium-spicy curry, and it is totally vegan-friendly. Enjoy it with rice, flatbread, or simply on its own. PS, this dish is also gluten-free.
Each serving provides 11 grams of protein.
Pinch of Yum
Cauliflower Walnut Vegetarian Taco Meat
Enjoy taco Tuesday and stick to your vegan diet guidelines with cauliflower walnut vegetarian taco meat. The walnuts truly resemble ground meat when prepared, and they make for an ideal addition to not only tacos but also taco salads, burritos, and nachos. Data published in the journal Nutrients found that replacing just 1–1.5 ounces of meat with walnuts may improve diet quality in the U.S. population by increasing dietary fiber, magnesium, and good fats, including the essential polyunsaturated fat, omega-3 ALA fatty acids. Researchers also found that the partial replacement with walnuts may result in decreased intake of dietary cholesterol.
Each serving provides 7.2 grams of protein.
Show Me the Yummy
Vegan Chicken Nuggets
These vegan chicken nuggets are made with tofu instead of chicken – and they are just as satisfying to eat. The pickle juice in this recipe adds some major flavor, and the cooking method results in a super-crispy protein source that will please even the most picky chicken nugget eater.
Each serving provides 15 grams of protein.
Show Me the Yummy
Black Bean Burger
Need a burger fix? A black bean burger will fit the bill, while also giving your body a boost of fiber, antioxidants, and folate, thanks to the star of the dish – the beans! Surprising ingredients like chia seeds and oats help give this burger even more nutrients (and flavor!).
Each serving provides 13 grams of protein.
Isabel Eats
Crockpot Lentil Soup
A budget-friendly crockpot lentil soup checks so many boxes – freezable, hearty, nutrient-dense, and of course vegan! Be sure to opt for the vegetable broth instead of chicken broth when following this recipe.
Each serving provides 9 grams of protein.
Dishing Out Health
Creamy Mushroom Garlic Pasta
This creamy mushroom garlic pasta features a cashew-cream sauce and uses ingredients like miso paste and nutritional yeast for a perfect umami flavor. The addition of mushrooms give this dish a meaty texture addition, sans actual meat. Mushrooms are also an impressive source of many nutrients, including riboflavin and niacin, which help to provide energy by breaking down proteins, fats and carbohydrates. They are also the produce aisle’s only natural source of vitamin D. Plus, they provide ergotheionine, a naturally occurring antioxidant that may help protect the body’s cells.
Each serving provides 18 grams of protein.
Make It Dairy Free
Vegan Chickpea Caesar Wrap
Ready in just 15 minutes and simple to make, a vegan chickpea Caesar wrap can be a go-to on busy weeknights. Pro tip: be selective when you choose your croutons, as some can be made with dairy! Check your food label before you add these crunchy additions to your recipe. Add more protein to this recipe by using a high-protein wrap, like HERO tortillas, which contains 7 grams of protein per serving.
Each serving provides 9 grams of protein per serving.
Make It Dairy Free
Vegan Crunchwrap Supreme
Following a vegan lifestyle doesn’t mean you have to do without your favorite fast food options. This vegan crunchwrap supreme is packed with 28 grams of protein per serving, and it is 100% vegan-friendly. Dare we say this Taco Bell copycat recipe tastes even better than the original version?
Each serving provides 28 grams of protein.
Sweet Peas and Saffron
Spicy Tofu Noodle Prep Bowl
Prep this ahead of time for a grab-and-go lunch that is packed with flavor and nutrients (like protein!). This spicy tofu noodle prep bowl is made with a sweet, savory and spicy sauce, whole-wheat spaghetti, zucchini noodles, and tofu.
Each serving provides 17 grams of protein.
Dishing Out Health
Banana Split Overnight Protein Oats
For breakfast, these banana split overnight protein oats can help you start your day with a whopping 16.5 grams of protein per serving. This creamy chocolate protein oat dish is topped with caramelized banana, strawberries, yogurt, crushed nuts, shredded coconut, and a dark chocolate drizzle. It’s like having dessert for breakfast, but with a boost of nutrients (and no added sugar!).
Each serving provides 16.5 grams of protein.
40 Aprons
Vegan Seitan Chicken
ICYDK, seitan, often referred to as wheat meat or wheat gluten, is a meat substitute made from gluten, the primary protein found in wheat. It is created by washing wheat flour dough with water to remove the starch granules, resulting in the elastic gluten that can be cooked and seasoned to mimic the texture and flavor of various meats. This vegan seitan “chicken” is an approachable recipe for those who are ready to dip their toe into the seitan pool. It’s delish!
Each serving provides 45 grams of protein.
40 Aprons
Vegan Enchiladas
On busy weeknights, vegan enchiladas can fit the bill when you want a vegan-friendly dinner with little effort – and with 19 grams of protein per serving to boot! Opt for a high-protein tortilla for even more protein, and to make it gluten-free, use brown rice flour or cassava flour in place of the all-purpose flour, and corn tortillas instead of flour.
Each serving provides 19 grams of protein.
Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.
