The Ultimate Vegan Pizza Recipe With Almond Ricotta Cheese And Coconut Bacon
Yes, you get to keep pizza! This healthier alternative to the traditional pepperoni and cheese offering consists of basil pesto, marinara sauce, slivered kale pieces and dairy-free ricotta cheese. If youre feeling particularly adventurous, go ahead and add some coconut bacon for a sweet and savoury finish that offers a positively irresistible smoky taste everyone will love.
Vegan Sheet Pan Fajitas
Let us present another favorite plant based recipe: these incredible sheet pan vegan fajitas! Everyone loves this meal, even meat eaters. Its a great way to make a fun healthy dinner where no one notices theres no meat! Roast up lots of veggies on a sheet pan with spices, and serve with refried beans and guac-ish.
Maple Glazed Brussels Sprouts With Quinoa Risotto
Source: Maple Glazed Brussels Sprouts With Quinoa Risotto
Its all about the quinoa. Actually, its been about quinoa for quite some time. Yet, when it comes to getting protein on a vegan or plant-based diet, it really should be all about quinoa. This is one of those rare plant-based foods that is a complete protein without the help of other foods. This Maple Glazed Brussels Sprouts With Quinoa Risotto recipe by Rachel Carr is just one great example of integrating quinoa into full and robust meals.
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Pasta Bean And Tomato Soup
This mixed bean and tomato pasta soup is perfect for a last-minute warming soup on cool days. It combines pantry staples such as tinned tomatoes, beans, and pasta, with a few seasonings for a simple, wholesome vegan soup. It’s pantry-friendly and low-budget, as well as oil-free, gluten-free, optional, and versatile!
High Protein Vegan Foods List
So what can you eat on a vegan diet to get enough protein? Besides obviously protein powder, which is exquisite.
Well, adults need 0.8 g protein/kg weight every day. So if youre a 55 kg female this means you need to be getting 44 g of protein per day to cover your needs. Make sure to get your protein from different sources to get a complete set of all essential amino acids in your diet.
Heres a summary of which foods you can enjoy to get enough protein on a vegan diet:
- Legumes. This includes lentils, chickpeas and all types of beans.
- Green Vegetables. This includes spinach, kale, broccoli, even parsley theyre all great protein-packed low calorie sources.
- Soy and soy products. Some examples are tofu, tempeh and edamame. These foods are great if you also need to watch your carbohydrate intake, because theyre low carb.
- Nuts And Seeds. Hemp seeds, chia seeds, almonds, peanuts, sesame seeds and all of their butters are great options.
- Whole grains. The best choices here would be oats and quinoa.
For more, please check out this list of high-protein low-carb vegan foods and this list of high-protein vegetables.
Now lets get to the recipes!
Well, and thats it! 15 vegan meals to get your protein even if you arent eating animal products. I hope you enjoy these recipes, please share them if you do!
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Quinoa Salad With Pecans And Fresh Mint
Fluffy quinoa and crunchy pecanstwo great sources of proteinwork well together to create complementary textures in this brightly flavored salad. Batch cooking grains and keeping them in your fridge is a great way of having ready-to-use ingredients that will save you time and also help you make healthy choices.
For this salad, use pre-cooked quinoa and mix it with pecans, mint, parsley, green onions, and a quick vinaigrette of olive oil and lemon juice. Only 15 minutes to prepare and 6 grams of protein per serving.
Vegetarian Tabbouleh Salad With Edamame
Fresh herbs and the pesto sauce make this a colorful plate filled with crunchy textures and fantastic flavors. This salad is loaded with protein thanks to the bulgar wheat, feta cheese, edamame, and chickpeas.
Keep it vegan by skipping the cheese, or add fried tofu for an extra 14 grams of protein per serving of salad. You need 35 minutes to plate this healthy dish. Each serving of salad has 23 grams of protein.
Serve it with pitas and black hummus, which brings a kick of flavor and an extra 4 grams of protein per serving.
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Good Sources Of Plant
Protein is a macronutrient made up of amino acids, often called the building blocks of protein. It is needed in order for the body to function correctly. Protein is also especially important in order to grow, repair, and maintain the bodys cells, including muscle.
There is a misconception that people need to consume meat in order to meet the average daily protein requirement. However, studies show a plant-based diet is sufficient for obtaining the average daily protein requirement.
A study released this year in the Journal of Public Health Nutrition found a high plant-derived protein diet had a higher successful aging score than those that eat fewer plant-based foods. Researchers reported that consuming a protein-rich, plant-based diet is nutritious and beneficial for health as it prolongs successful aging.
From Formula One champion Lewis Hamilton to former UFC fighter James Wilks there are a number of vegan athletes who are proving you dont need to eat meat in order to compete. If you are looking for high-protein, post-workout vegan meals for strength-training, .
And for those looking to get more protein in their diet, try making one of these protein-packed, vegan recipes.
Focus On Nutrient Density Not On Calories
Some people are concerned that a vegan or plant-based diet wont provide all of the nutrients they need to stay healthy. While this could be true if you rely on white flour pastries, potato chips, and soft drinks, with a little planning, even an entirely plant-based diet can meet and surpass your nutrient needs.
Many people fear that critical nutrients like protein, calcium, and iron are only in animal products. But meat, eggs, fish, and dairy are far from the only or the best sources of these nutrients. On the contrary, rest assured that plants can indeed provide all of these nutrients and more! In fact, whole plant foods are chock full of the vitamins, minerals, fiber, antioxidants, and phytochemicals that are strongly linked to better health outcomes.
While packed with nutrients, plants are less calorically-dense than animal products, meaning they contain fewer calories in a similar serving size. Therefore, youll need to eat more of them in order to get the same amount of calories. By focusing on nutrient-rich plant foods, however, youll have no problem meeting your vitamin and mineral requirements.
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Quinoa Black Bean Salad
Source: Quinoa Black Bean Salad
Even though quinoa is a complete protein, beans are rather low in the amino acid methionine. This Quinoa Black Bean Salad recipe by Lisa Dawn Angerame pairs the low methionine content of beans with the complete amino acid content of quinoa for a powerful protein-laden meal.
Vegetarian Indian Yellow Split Pea Dal
This famous spiced Indian soup can be made with split peas or lentils. Our version features yellow split peas cooked in water or broth along with turmeric and cayenne. Top the soup with onions sauteed in cumin and clove, and garnish with cilantro or parsley for a colorful bowl.
Cook the soup in 40 minutes for 4 grams of protein per serving and barely 78 calories. Serve with brown rice or homemade naan.
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Simple Red Lentil Soup
If theres one plant based recipe that always satisfies, its a great lentil soup. Lentils are one of natures wonders: theyre full of protein, shelf stable for years, inexpensive, and make for some of the most satisfying filling meals. Try this simple Red Lentil Soup! Its deliciously hearty, featuring aromatic vegetables, lemon and a hint of smoked paprika.
Delicious Vegan Sloppy Joes
Sloppy and delicious, these high-protein vegan sloppy joes are made using pantry essentials including meaty lentils and a tangy tomato sauce. Easy to make, freezer-friendly and ready in just 30 minutes, serve this lentil sloppy joe recipe sandwiched between a toasted bun with pickled red onions and a side of baked sweet potato fries.
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Where To Get Vegan Protein
This bears repeating: all whole foods contain some amount of protein. Yes, there are drastic differences in protein content between foods, but technically speaking, there is protein in every food. In fact, if one were to only eat 2,000 calories worth of broccoli every day, theyd still get 146 grams of protein. Vegetables have protein, too, and its not necessary to rely on animals for their protein content.
Common sources of vegan protein include nuts and seeds, grains, beans and legumes, seitan, plant-based protein powder, soy or pea milk, and plant-based meats. Theres a wide variety to choose from, which makes the vegan diet anything but boring and bland.
Black Beans With Corn And Tomato Relish
Source: Black Beans with Corn and Tomato Relish
You can serve this hearty bean salad at room temperature or chilled. It tastes better if its allowed to sit overnight so the flavors can develop, but if you are short on time, you can eat it right away and it will still taste amazing. This recipe for Black Beans with Corn and Tomato Relish is excerpted from The Everything® Mediterranean Instant Pot® Cookbook by Kelly Jaggers. Copyright © 2020 by Simon & Schuster, Inc. Used with permission of the publisher, Adams Media, an imprint of Simon & Schuster. All rights reserved.
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Fully Loaded Taco Salad
Enjoy this big taco salad from Hot For Food in just 20 minutes, loading up the plate with corn, black beans, tomatoes, avocado, and other classic Mexican flavors, all topped off with a creamy cilantro dressing. Enjoy it alone, with corn chips, and as a must-have on Taco Tuesdays!
Vegan White Bean Salad
Colorful and fresh, this bean and vegetable salad has the flavors of garlic, onion, parsley, lemon juice, and red wine vinegar, making it ideal for a summer cookout side dish. Serve with 100 grams of quinoa or brown rice for extra nutrition.
This salad takes 10 minutes to make and has 33 grams of protein per serving.
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Black Bean Burgers With Guacamole
Source: Black Bean Burgers with Guacamole
Made with black beans and walnuts, these easy Black Bean Burgers with Guacamole by Anita Bean are full of amazing flavor and a brilliant source of plant protein, fiber, folate, magnesium and iron. Serve on a bun with all the trimmings or with grilled slices of courgettes and aubergines, and toasted flatbread.
Easy Quinoa Veggie Bowl
Do you like to meal prep? This colorful bowl comes together in a matter of minutes if you have cooked grains and pre-washed greens on hand. Featuring quinoa, chickpeas and any fresh veggies of your choice, its a quick high-protein dinner idea and can be topped with tofu ranch or homemade hummus for an extra punch of protein.
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High Protein Vegan Soups
This plant-based soup is delicious, filling and very healthy! Ingredients include lentils, peas, red curry paste, white rice, coconut cream and lime leaves! Recipe here.
- Ready in: 30 minutes | Serves: 3
- Kcal: 229 | Protein: 12g | Carbohydrates: 31g | Total Fat: 7g
This is a simple and satisfying vegan soup you need to try! The ingredients include spinach, red lentils, bulgur fresh mint leaves, herbs and spices! Recipe here.
- Ready in: 35 minutes | Serves: 3
- Kcal: 290 | Protein: 12g | Carbohydrates: 43g | Total Fat: 11g
If youre short on time, but have a can of chickpeas, do not worry make this warming comforting chickpea soup. Ingredients include chickpeas, garlic, tomatoes and, mint and cumin. Recipe here.
- Ready in: 20 minutes | Serves: 3
- Kcal: 298 | Protein: 13g | Carbohydrates: 42g | Total Fat: 10g
If youre not into canned food, but want a soup ready in 30 minutes or less, make this lentil soup. Ingredients include lentils, tomatoes, onion and garlic. Recipe here.
- Ready in: 25 minutes | Serves: 4
- Kcal: 234 | Protein: 10g | Carbohydrates: 29g | Total Fat: 10g
Ingredients for this comforting bean soup include canned white beans, tomato paste, cumin, garlic and fresh mint. The recipe is here.
- Ready in: 20 minutes | Serves: 4
- Kcal: 327 | Protein: 12g | Carbohydrates: 46g | Total Fat: 12g
A light, creamy and super tasty lentil soup with butternut squash. The ingredients include lentils, butternut squash, cinnamon, cardamom, cilantro and coconut cream. Recipe here.
Vegan Bean & Tofu Enchiladas
These vegan enchiladas are filled with flavorful tofu, black beans, spinach and bell peppers. Drowned in red enchilada sauce and baked to perfection, they are a healthy and protein-packed family-friendly dinner! Ready to serve in 45 minutes and freezable if you happen to have any leftovers at all.
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Vegan Tempeh Chicken Salad
Tempeh is a fermented soy product that comes in cake form and that can be found in its plain form or with added grains like fermented rice. It’s very easy to cook and can be used as a meat substitute in any recipe you’d like. Just slice and cook as you’d cook tofu.
Our salad uses tempeh as “chicken.” Combined with vegan mayo, lemon juice, onion, celery, fresh parsley, and curry powder, it’s the nucleus of a fresh and tasty salad. Place a scoop over a bed of lettuce, on an avocado half, or on a slice of toasted bread.
This salad takes 20 minutes to make and has 7 grams of protein per serving.
Are Plant Proteins Complete
Complete proteins are foods with all nine essential amino acids. A common myth is that plant proteins do not contain all the essential amino acids. However, this is not the case. All plant-based proteins in the food supply provide all nine essential amino acids.
Although some may contain lower amounts than others, there is no need to combine plant proteins to make sure you get enough of each. This is because the body maintains pools of excess amino acids and does the complementing for you.
The plant foods highest in all nine essential amino acids include tofu, edamame, tempeh, miso, nutritional yeast, and quinoa.
Quinoa is a good source of protein and fiber. Try this easy Vegan Mexican Quinoa Bake recipe.
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Maple Cinnamon Breakfast Quinoa
This comforting warm cereal is flavored with maple and cinnamon and studded with raisins, which may remind you of your favorite instant oatmeal. Made with quinoa instead of oats, this breakfast has about 30 percent more protein than traditional oatmeal, with a healthy 7 grams per serving.
Add berries or dried fruits like apricots or dates. For this breakfast to be ready, you need a total of 25 minutes, less if you’re using leftover quinoa or instant quinoa.
Serve it with a veggie smoothie for an extra 4 grams of protein.
Easy Vegan Taco Salad
Vegan Taco Salad to the dinnertime rescue! This genius recipe comes to you by the magic of Walnut Taco Meat: a tasty way to make a plant-based version of ground beef. Walnuts, mushrooms and spices do a spot on job of simulating the savory goodness of meat crumbles. Add to that fresh veggies and a zingy sauce, and youve got a hearty meal that everyone will enjoy: including meat lovers!
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Almond Cherry Pepita Bars
This completely plant based fruit-and-nut snack has a light and chewy texture that comes from brown rice cereal and syrup. Dried cherries give it a burst of sweet-tart flavor that is balanced by flaky sea salt, almonds and pepitas. Wrap them individually for a satisfying snack that can be made ahead and taken on the go.
Get the Recipe: Almond Cherry Pepita Bars
Vegan Tofu Lettuce Wraps
Pretty similar to the egg roll in a bowl, but this low carb vegan recipe is super easy and delicious. The ingredients include tofu, tamari sauce, sesame oil, garlic and vegetables! You can top these with some almond or peanut sauce to make them more filling and even higher in protein. Recipe here.
- Ready in: 20 minutes | Serves: 2
- Kcal: 225 | Protein: 14g | Carbohydrates: 12g | Total Fat: 15g
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Vegan Green Bean Casserole
Green bean casserole is a true fall comfort dish its creamy sauce, tender green beans and crunchy onion topping will have everyone coming back for seconds. We substituted a few vegan ingredients, such as unsweetened almond milk and vegan sour cream, for an equally comforting side dish that all can enjoy. Assemble the entire casserole in a large oven-proof skillet for easy cooking and minimal cleanup.
Get the Recipe: Vegan Green Bean Casserole
Vegan Chili Baguette ‘boat’
Beans on a baguette? We’re sold! This four-ingredient crunchy baguette boat packs an impressive 18 grams of protein and is a cinch to make. Since the recipe calls for store-bought vegan chili, you can literally toss this together in under two minutes. No utensils required.
When buying pre-made chili, be sure to read nutrition labels and choose a low-sodium option. You donât want a canned chili thatâs crammed with salt.
Get the Vegan Chili Baguette ‘Boat’ recipe and nutrition info here.
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