In this article, I’ll share a realistic look at the high-protein vegan meals I enjoy throughout the week. These recipes are not only easy to prepare but also packed with protein to help support a plant-based lifestyle. If you’re looking to boost your protein intake on a vegan diet without the stress of protein shakes, you’re in the right place!
Start Your Day with a High-Protein Latte
A simple way to start your day with extra protein is by swapping your regular oat milk for higher-protein plant milk options. For instance, I’ve been enjoying an iced latte made with Silk Protein Milk, which is a blend of cashew and almond milk fortified with pea protein. Each cup contains 10 grams of plant-based protein, which is higher than regular dairy milk.
Another great option is Ripple pea protein milk, which has a smooth taste and is especially great for desserts, like chocolate milk. For hot drinks in the morning, I prefer soy milk, which froths well and provides 5-10 grams of protein per cup, depending on the brand.
While oat and almond milks are popular choices, consider making the switch if you’re looking for a simple way to sneak in some extra protein in your morning routine.
High-Protein Breakfast Tacos
Breakfast doesn’t need to be complicated, and these high-protein breakfast tacos are a perfect example. To keep things quick and easy, I use carb counter tortillas, which each contain 3 grams of protein. Add a scoop of seasoned black beans or chili pinto beans for flavor and an additional 10.7 grams of protein. To boost the protein further, I use Just Egg, which provides 12 grams of protein per serving.
For veggies, I add spinach (providing 1.3 grams of protein per cup), along with some avocado or vegan cheese if available. You can also throw in bell peppers, mushrooms, or onions if you’re feeling fancy.
Total protein for two tacos: 30 grams of plant-based protein. A quick, filling, and protein-packed way to start your day!
Crispy Sesame Panko Tofu
To ensure I always have a high-protein snack or salad topper available, I prep a batch of baked sesame panko crusted tofu. This recipe starts by pressing tofu, then dipping it in a batter made from flour and Ripple pea protein milk for extra protein. The tofu is then coated with panko bread crumbs and sesame seeds, baked at 425°F until golden brown.
This tofu comes out crispy and flavorful, and it’s perfect for snacking with sauces like sweet chili or barbecue, or for topping salads. You can even reheat it in the air fryer to make it crispy again the next day. It’s a versatile and protein-rich snack.
Crunchy Cabbage Salad with Asian-Inspired Dressing
A delicious and high-protein salad that I’ve been loving lately is a crunchy cabbage salad with crispy chickpeas, tempeh bacon, and a creamy tahini-based Caesar dressing. I make the salad base by shredding green and red cabbage, carrots, and adding cilantro for flavor. For protein, I toss in edamame and roasted nuts like cashews or almonds.
For the dressing, I combine soy sauce, rice vinegar, almond butter (or tahini), sesame oil, garlic, lime juice, and a touch of brown sugar for sweetness. It’s a delicious and creamy salad with tons of flavor and texture.
One serving of this salad (without the tofu) provides 11 grams of protein, and adding crispy tofu boosts the protein to 18–25 grams per serving. It’s a filling, high-protein lunch option.
Tofu Peanut Butter Mousse
Looking for a protein-packed dessert? This tofu peanut butter mousse is a surprisingly tasty treat! It requires just six ingredients: soaked tofu, peanut butter, powdered sugar, vanilla extract, cinnamon, and a pinch of salt. Blend these ingredients until smooth, then chill in the fridge for a few hours.
The result is a creamy, rich dessert that tastes like pure peanut butter. You can top it with some peanut butter granola (which adds 11 grams of protein per serving) for an extra protein boost, creating a delicious peanut butter parfait. This is a great way to satisfy your sweet tooth while getting in some extra protein!
Homemade Vegan Deli Meat
For a cost-effective and high-protein lunch or snack, I love preparing homemade vegan deli meat. The main ingredients are extra-firm tofu and vital wheat gluten, which make it packed with protein. The texture is surprisingly similar to store-bought vegan deli meats, and it’s super customizable with different spices and flavors.
We usually slice it up and use it for sandwiches or wraps. You can also chop it into cubes for stir-fries or shred it for pulled BBQ sandwiches. It’s a versatile protein option that makes meal prep easy.
Kale Caesar Salad with Tempeh Bacon and Crispy Chickpeas
Another high-protein salad I enjoy is a kale Caesar salad with tempeh bacon, crispy chickpeas, and a tahini Caesar dressing. For the crispy chickpeas, I rinse and dry them thoroughly, then toss them with olive oil, salt, and pepper before roasting at 425°F for 45-50 minutes. These crispy chickpeas are a crunchy and addictive addition to the salad.
To add protein, I top the salad with stovetop tempeh bacon and massage the kale with lemon juice, olive oil, and salt to make it tender. I then add a dressing made from tahini, Dijon mustard, garlic, capers, and miso paste.
One serving of this salad provides about 20 grams of protein, thanks to the tempeh bacon and chickpeas. It’s a delicious and filling meal that’s perfect for lunch or dinner.
High-Protein Vegan Mac and Cheese
Finally, I made a high-protein vegan mac and cheese using a creamy white bean cheese sauce. The sauce is made from canned white beans, nutritional yeast, cashews, carrots, and smoked paprika, blended until smooth and creamy. I pair this sauce with Protein Plus pasta, which provides 10 grams of protein per serving.
This dish offers 16 grams of protein per serving and is a great way to enjoy classic comfort food while boosting your protein intake.
Conclusion
Incorporating high-protein meals into a vegan diet doesn’t have to be complicated. Whether it’s a protein-packed breakfast, a flavorful salad, or a rich dessert, these meals are not only delicious but also easy to make. By using ingredients like tofu, tempeh, edamame, and high-protein plant milks, you can ensure you’re getting enough protein without relying on protein shakes. Give these recipes a try, and enjoy simple, satisfying, and protein-rich meals throughout your week!
