And to be totally honest, I get it. When I went vegan, I wasn’t sure where my protein would come from. These days, I know better and I’m motivated by a different question: is it possible to make a meal that’s vegan, high in protein, and delicious in just 20 minutes? I’ve concluded the answer is a resounding yes: you can have your gainz and eat well, too. Which is why I’m proud to share these vegan high protein meals that take just 20 minutes to make but are flavor packed and fun. Each meal clocks in with over 30 grams of protein per serving! Need more ideas for how to incorporate plant protein into your diet? Check out my roundup of The 5 Best Vegan Protein Sources!
Watch the Video!
Over on YouTube, I cooked all three of these recipes. Check it out here:
Meal #1: Smashed Edamame Toast
Once you try this recipe, it might just become a meal prep staple in your household. It sits perfectly in the venn diagram of easy, wholesome, and tasty. While I typically spread it on some whole wheat toast for quick but filling breakfast, there’s no need to stop there. It would make for a terrific topping on a salad or grain bowl, too!
Why you’ll love this recipe
Incredibly simple. With just a few ingredients and a food processor, you can prepare this dish in less than 10 minutes. How easy is that? Crazy flavorful. Simple though it may be, this recipe is anything but boring. Creamy, rich and nutty with bold garlicky and slightly spicy flavors, I find it hard to believe anyone wouldn’t like this edamame spread. Lime juice and zest add a zingy, citrus-y brightness that will keep you coming back for more. Breakfast for the week. This recipe makes a generous four servings. Make a batch on Monday morning and you’ll have breakfast for almost the entire week. The shelf life is great, too, so you could even eat it the following weekend. Customize to your liking. Delicious on its own, this recipe is also easy to customize with some creative toppings. Sauerkraut is a great source of probiotics for gut health, while pickled onions provide a delightful tang. You can add hemp seeds or thinly sliced tofu for even more protein. And if you have any microgeens or thinly sliced salad greens hanging around your fridge, they’d be terrific on top, too.
Protein sources in this recipe
There are three elements to this recipe and each contributes a significant amount of protein. First, the edamame mash itself. Edamame is a protein powerhouse, contributing about 10 grams of protein per serving. Tahini is an underrated protein source; here, it adds about 3 grams of protein per serving. Finally, the half avocado adds about 1 gram of protein per serving. Next is the multigrain bread. The precise amount of protein will vary by brand, but the brand I used (Silver Hills Bakery Hemptation) contains a whopping 6 grams of protein per slice, or 12 grams of protein in total. Dave’s Killer Bread is another good option. Finally, hemp seeds are a fantastic protein source. Sprinkle them on sandwiches or salads for an extra protein boost. Here, they add about 5 grams of protein per serving. Interested in more delicious edamame recipes? Make my easy Garlicky Sesame Edamame Salad!
Meal #2: Tofu Noodle Bowl with Almond Butter Sauce
I swear I could eat this every week. Delicious, easy, and wholesome? Sign me up.
Big Vegan Flavor
Techniques and 150 recipes to master vegan cooking. The key ingredient is five-spice powder. It adds a lovely warmth and complexity that will keep you coming back for more.
Why you’ll love this recipe
Anything but boring. This is a creamy, indulgent noodle dish that tastes nothing like what you’d imagine a “high protein meal” would taste like. Rather, it seems like something you might order from that new Asian fusion restaurant that just opened up. Customize to your heart’s content. While the ingredients call for whole wheat spaghetti, don’t feel constrained; this would be terrific with a variety of noodle shapes. Broccoli could easily be swapped out for snap peas or bok choy. And peanut butter would definitely work in place of almond butter. Lots of time-saving shortcuts. This recipe uses super-firm tofu (which doesn’t need to be pressed like firm or extra-firm tofu). It also calls for pre-cut broccoli florets should you want to avoid spending time chopping. If you wanted to save even more time, make a double batch of the almond butter sauce; the next time you make this dish will be that much easier!
Protein sources in this recipe
With an astounding 37 grams of protein, this recipe has everything you need to help you get ripped, beefy, burly, hunky, and/or swole. A block of super firm tofu provides 19 grams of protein per serving all on its own. Whole wheat pasta adds 7 grams of protein per serving and broccoli adds another 2.5 grams. Meanwhile, almond butter provides 7 grams or protein per serving. Finally, sesame seeds shouldn’t be overlooked – they provide 1.5 grams of protein per serving in addition to their delightful signature nutty crunch.
Meal #3: Garlicky Quinoa and Lentils with Ricotta
I am not someone who typically loves quinoa. I’d much rather cook rice, farro, or almost any other grain for that matter.
Big Vegan Flavor
Techniques and 150 recipes to master vegan cooking. But I’ve been smitten by this dish. It’s easy to put together and so satiating. And most importantly, it tastes great! Olive oil toasted garlic chips and crunchy pepitas with coriander are bright, bold, and zesty, and infuse so much flavor into plain quinoa and lentils. Meanwhile, tofu-based signature ricotta adds a creamy mouthfeel and indulgence.
Tips for making this recipe
All the base components in this dish are some shade of beige, which is not the most appetizing. To add some color, top it with some pickled onions and parsley. After cooking the quinoa, spread it out on a sheet pan for the best texture, so it doesn’t clump or get mushy. This recipe uses pre-cooked lentils. I prefer the ones sold in the refrigerated section rather than canned lentils (more soupy). If you have the time, cook your own lentils. They’re super hands off and easy in the Instant Pot. If you don’t love lentils, feel free to substitute with canned chickpeas. They don’t have quite as much protein but they’ll still do the trick, especially in combination with our other high protein ingredients.
Protein sources in this recipe
This recipe provides a whopping 33 grams of protein per serving. As with the other recipes here, several components contribute. Among grains, quinoa is one of the best protein sources among grains. Per serving, it provides 8 grams of protein in this recipe. Two of the ingredients in the tofu ricotta provide a significant amount of protein: tofu (of course) and nutritional yeast. Together, they provide about 10 grams of protein per serving. I love pepitas because of their crunch and flavor, but they’re a terrific protein source, too. They add 5 grams of protein per serving. Finally, lentils are a wonderful protein source, here they provide 10 grams of protein per serving.
Big Vegan Flavor
Techniques and 150 recipes to master vegan cooking.
