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High Protein vegan recipes

High-protein vegan meals are in high demand, especially among those aiming to build muscle and achieve a strong, muscular physique.

In this article, I’m excited to share three 20-minute vegan recipes, each packed with over 30 grams of protein. These vegan recipes are not only quick and easy to prepare but also delicious and satisfying, helping you get the nutrients you need to fuel your fitness goals.

1. Smashed Edamame Toast

Ingredients:

• 1 cup shelled edamame (thawed if frozen)
• 1 medium avocado
• 1 clove garlic, minced
• 1 serrano pepper, finely chopped
• Handful of cilantro, chopped
• Zest and juice of 1 lime
• 1/4 cup tahini
• 1 1/2 tablespoons tamari or soy sauce
• 1 teaspoon toasted sesame oil (optional)
• High-protein bread (6 grams of protein per slice)
• Toppings: hemp seeds, sauerkraut

Instructions:

1. Place the edamame, avocado, garlic, serrano pepper, cilantro, lime zest, lime juice, tahini, tamari, and toasted sesame oil into a food processor. Blend until chunky and well combined.

2. Taste and adjust seasoning as needed.

3. Toast the bread slices until golden brown.

4. Spread a generous amount of the edamame mixture on each slice.

5. Top with hemp seeds and sauerkraut for added protein and flavour.

6. Serve immediately and enjoy!

Why It’s Great:

Edamame is a powerhouse of protein, containing more protein than most beans. Combined with avocado, tahini, and high-protein bread, this toast not only satisfies your hunger but also supports muscle growth and repair. This is one of those vegan recipes that’s perfect for a quick lunch or snack.

2. Tofu Noodle Bowl with Almond Butter Sauce

Ingredients:

• 8 oz whole wheat spaghetti
• 1 block super firm tofu, crumbled
• 3 cups broccoli florets
• 1 tablespoon avocado oil
• 1/2 teaspoon each of onion powder, garlic powder, and five-spice powder
• Salt and pepper to taste

Almond Butter Sauce:

• 4 tablespoons almond butter
• 1 tablespoon rice vinegar
• 2 teaspoons soy sauce or tamari
• 1 teaspoon maple syrup
• 1/2 teaspoon Szechuan chili flakes (or red pepper flakes)
• Water to thin

Instructions:

1. Cook the spaghetti according to package instructions. In the last 2-3 minutes of cooking, add the broccoli florets to the boiling water. Drain and rinse under cold water.

2. Heat the avocado oil in a frying pan over medium-high heat. Add the crumbled tofu and cook until golden brown and crispy, stirring occasionally.

3. Mix onion powder, garlic powder, five-spice powder, salt, and pepper into the tofu.

4. In a bowl, whisk together the almond butter, rice vinegar, soy sauce, maple syrup, and chili flakes. Add water until the sauce reaches your desired consistency.

5. Toss the cooked spaghetti and broccoli with the almond butter sauce.

6. Top with crispy tofu and sprinkle with sesame seeds.

7. Serve warm or at room temperature.

Why It’s Great:

This dish combines the protein power of tofu with whole wheat spaghetti, creating a satisfying meal that’s both nutritious and delicious. The almond butter sauce adds a creamy, indulgent flavor that complements the spiced tofu perfectly. Among the many vegan recipes out there, this one stands out for its simplicity and rich taste.

3. Garlicky Quinoa and Lentils with Tofu Ricotta

Ingredients:

• 1 cup quinoa
• 1 1/4 cups water
• 1 cup cooked lentils
• 1 block extra firm tofu, crumbled
• 1/4 cup nutritional yeast
• 1/2 teaspoon each of garlic powder and onion powder
• 1 teaspoon salt
• 1 1/2 tablespoons olive oil
• Zest and juice of 1 lemon

Garlicky Spiced Oil:

• 4 garlic cloves, thinly sliced
• 2 teaspoons coriander seeds
• 1/2 cup pepitas (shelled pumpkin seeds)
• 1/2 teaspoon chili flakes
• 2 tablespoons olive oil
• Flaky salt

Instructions:

1. Rinse the quinoa if sensitive to bitterness. Combine quinoa and water in a saucepan, bring to a boil, reduce heat, and simmer covered for 12 minutes. Spread on a sheet pan to cool.

2. In a bowl, combine crumbled tofu, nutritional yeast, garlic powder, onion powder, salt, olive oil, lemon zest, and lemon juice. Blend until smooth to make tofu ricotta.

3. Heat olive oil in a small frying pan over medium heat. Add garlic slices and cook until golden. Add coriander seeds and pepitas, cooking for another 2-3 minutes. Stir in chili flakes and salt, cooking for an additional 30 seconds.

4. Mix the quinoa and lentils, then top with a dollop of tofu ricotta and the garlicky spiced oil.

5. Serve with pickled vegetables for an extra flavor boost.

Why It’s Great:

Quinoa and lentils are both high in protein, making this dish a nutritional powerhouse. The tofu ricotta and garlicky spiced oil add unique flavors and textures that elevate this meal. This recipe is one of those vegan recipes that prove healthy eating can also be incredibly tasty.

These high-protein vegan recipes are perfect for anyone looking to build muscle and stay healthy on a plant-based diet. They are quick, easy to prepare, and packed with flavour, making them ideal for busy weeknights or post-workout meals.

By incorporating these vegan recipes into your routine, you can enjoy delicious food while meeting your protein needs and supporting your fitness goals. Enjoy the journey to a stronger, healthier you with these fantastic vegan recipes!

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