High Protein Vegan Recipes: Power Your Day with Plant-Based Protein

Incorporating high-protein vegan meals into your daily routine is easier than ever, thanks to the variety of nutrient-rich, plant-based foods available. Whether you’re a seasoned vegan or simply looking to add more plant-based options to your diet, these recipes will help you fuel your day with delicious, protein-packed dishes. From hearty breakfasts to energizing lunches and satisfying dinners, you’ll find that plant-based proteins can be both nutritious and flavorful.

Why Protein is Important for Vegans

Protein is an essential nutrient that helps build and repair tissues, produces enzymes and hormones, and supports muscle growth. For vegans, ensuring an adequate intake of high-quality protein is crucial for maintaining energy levels and overall health. Fortunately, there are many plant-based protein sources that can meet your nutritional needs, such as:

• Tofu: 10 grams of protein per 1/2 cup
• Tempeh: 15 grams of protein per 1/2 cup
• Chickpeas: 14 grams of protein per cup
• Lentils: 18 grams of protein per cup
• Quinoa: 8 grams of protein per cup
• Hemp Seeds: 10 grams of protein per 3 tablespoons

Now, let’s dive into some high-protein vegan recipes to power your day!

1. Protein-Packed Vegan Breakfast Bowl

Start your day with a nutritious and energizing breakfast bowl loaded with protein, healthy fats, and fiber. This bowl is a balanced meal that will keep you full and fueled throughout the morning.

Ingredients:

• 1/2 cup cooked quinoa (8g protein)
• 1/4 cup silken tofu (5g protein)
• 1 tablespoon peanut butter (4g protein)
• 1 tablespoon chia seeds (3g protein)
• 1/4 cup blueberries
• 1 tablespoon hemp seeds (3g protein)
• 1/4 teaspoon cinnamon
• Almond milk to drizzle (optional)

Instructions:

1. In a bowl, combine the cooked quinoa and silken tofu.
2. Add the peanut butter and chia seeds, and mix until everything is well combined.
3. Top with blueberries, hemp seeds, and a sprinkle of cinnamon.
4. Drizzle with almond milk for extra creaminess and enjoy!

Protein per serving: 23 grams

2. Lentil and Vegetable Soup

This hearty lentil soup is perfect for lunch or dinner, offering a satisfying combination of protein and fiber. Lentils are a powerhouse of nutrition and pair wonderfully with the fresh veggies in this soup.

Ingredients:

• 1 cup dried green lentils (18g protein)
• 1 carrot, diced
• 1 celery stalk, diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, sauté the onion, garlic, carrot, and celery until softened.
2. Add the lentils, vegetable broth, diced tomatoes, cumin, and smoked paprika.
3. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, until the lentils are tender.
4. Season with salt and pepper to taste, and garnish with fresh parsley before serving.

Protein per serving: 18 grams

3. Tofu Stir-Fry with Broccoli and Cashews

This tofu stir-fry is a quick and easy weeknight meal packed with plant-based protein from tofu and crunchy cashews. The combination of crispy tofu and fresh vegetables makes this dish a healthy, protein-rich option for dinner.

Ingredients:

• 1 block extra-firm tofu (20g protein)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1/4 cup raw cashews (5g protein)
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon maple syrup
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• Cooked brown rice for serving

Instructions:

1. Press the tofu to remove excess water, then cut it into cubes.
2. Heat sesame oil in a skillet and fry the tofu until golden and crispy on all sides. Remove from the skillet and set aside.
3. In the same skillet, add garlic, ginger, broccoli, and red bell pepper. Sauté until the vegetables are tender.
4. In a small bowl, whisk together the soy sauce, rice vinegar, and maple syrup.
5. Add the tofu and cashews back to the skillet, then pour the sauce over the top. Stir until everything is well coated.
6. Serve over cooked brown rice for a complete meal.

Protein per serving: 25 grams

4. Chickpea Salad Wraps

Chickpeas are an excellent source of plant-based protein and make for a tasty filling in these refreshing wraps. Perfect for lunch on the go or a light dinner, these wraps are loaded with flavor and crunch.

Ingredients:

• 1 can chickpeas, drained and rinsed (14g protein)
• 2 tablespoons vegan mayo
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1 tablespoon capers, chopped
• 1/2 red onion, finely chopped
• 1/2 cucumber, thinly sliced
• Romaine lettuce leaves or whole wheat tortillas
• Fresh parsley for garnish

Instructions:

1. In a large bowl, mash the chickpeas with a fork, leaving some chunks for texture.
2. Stir in the vegan mayo, Dijon mustard, lemon juice, capers, and red onion.
3. Spread the chickpea mixture onto romaine lettuce leaves or tortillas.
4. Top with cucumber slices and parsley, then roll up the wraps.

Protein per serving: 14 grams

5. Tempeh Tacos with Avocado and Lime

Tempeh tacos are a delicious and high-protein alternative to traditional meat tacos. Packed with seasoned tempeh and topped with creamy avocado, these tacos are sure to become a weeknight favorite.

Ingredients:

• 1 block tempeh, crumbled (15g protein)
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• Corn tortillas
• 1 avocado, sliced
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions:

1. Heat olive oil in a skillet and add the crumbled tempeh.
2. Season with chili powder, cumin, paprika, garlic powder, onion powder, salt, and pepper.
3. Cook the tempeh until golden and slightly crispy, about 5-7 minutes.
4. Warm the corn tortillas in a separate skillet or in the oven.
5. Fill the tortillas with tempeh, avocado slices, and fresh cilantro. Serve with lime wedges.

Protein per serving: 20 grams

6. Peanut Butter Protein Smoothie

For a quick, protein-packed snack or post-workout treat, this peanut butter smoothie is the perfect option. Loaded with plant-based protein, it’s creamy, delicious, and ready in minutes.

Ingredients:

• 1 banana
• 2 tablespoons peanut butter (8g protein)
• 1/2 cup silken tofu (5g protein)
• 1 tablespoon chia seeds (3g protein)
• 1 cup almond milk
• 1 tablespoon cocoa powder (optional)

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Pour into a glass and enjoy immediately.

Protein per serving: 16 grams

Final Thoughts: Plant-Based Protein, Delicious and Nutritious

Eating high-protein vegan meals doesn’t mean sacrificing flavor or variety. With ingredients like tofu, tempeh, chickpeas, and lentils, you can create delicious and satisfying meals that fuel your body and keep you energized throughout the day. Whether you’re enjoying a protein-packed breakfast bowl or savoring tempeh tacos for dinner, these recipes provide a nutritious and tasty way to incorporate plant-based proteins into your diet.