50 Plant Based Recipes Rich in Protein
You’ve learned that the term plant based doesn’t mean vegan and you’ve seen the three considerations for repairing and building muscle with plant protein. Now you need recipes so you can fit more plants – and all of their nutrients – in to your lifestyle. Well, me and my dietitian friends have you covered! Here are 50 plant based recipes rich in protein.
I alluded to it in the post on plant protein for muscle repair, but to reiterate, it’s more important to eat moderate amounts of protein several times per day (ideally 4-5) rather than a large amount all at once. Most people require about 15-25 grams of protein at a time to support a physically active lifestyle and maintain or build muscle mass. The requirements in this post for meals was that recipes had at least 15 grams, side dishes at least 5 and for snacks at least 10, though most have much more!
While plant-based doesn’t mean exclusively plants, I’ve left this post to contain recipes that provide only plant protein so you can see just how many options there are!
Plant Based Recipes Rich in Protein
Breakfast
Savory Steel Cut Oats – The Plant Powered Dietitian
Vegan Tofu Scramble -Lettuce Veg Out
Sage Pesto Scramble – Kelly Jones Nutrition
Protein Packed Cereal Bowl via Lauren Harris Pincus
Chocolate Peanut Butter Protein Oats – Kelly Jones Nutrition
Chocolate Protein Pancakes– Kelly Jones Nutrition
High-Protein Vanilla Smoothie -Amy Gorin Nutrition
Lunch and Dinner
Soups, Chilis and Energy Bowls
Coconut Green Lentil Curry -Nourish Nutrition Blog
Chipotle Vegan Black Bean Soup -Cozy Peach Kitchen
Spicy 3 Bean Sweet Potato Chili
Sweet Potato and Black Bean Chili -Liz’s Healthy Table
*Hit 16g by adding 1 tbsp nutritional yeast
Easy White Bean and Farro Bowl – Nourish Nutrition Blog
5 Ingredients Healthy Kale and Quinoa Bowl – Kara Lydon Nutrition
Want even more protein? Add your favorite legume!
Quinoa Pesto Dinner Bowl -Nutrisense
Vegan Sushi Bowl -Lettuce Veg Out
Single Serve Fast Food Power Bowl
Green Goddess Greek Power Salad Bowl -Meals with Maggie
Just skip the feta and add some pumpkin or hemp seeds
Burgers and Sandwiches
Buffalo Chickpea Burgers via Kara Lydon
Crispy Honey Mustard Tofu Sandwich
Spicy Lentil & Mushroom Veggie Burger and Vegan Sausage Hash -Rachael Hartley Nutrition
Roasted Chickpea Cauliflower Sandwiches -Bucketlist Tummy
Tacos & Mexican
Quinoa Stuffed Bell Peppers via Kroll’s Korner
*you’ll still get over 15 grams if you skip the dairy cheese
– add more with nutritional yeast or a cashew cheese
Mexican Stuffed Bell Peppers -Kelly Jones Nutrition
Crunchy Lentil Tacos -Spicy RD Nutrition
Grilled Vegetable and Quinoa Tacos with Cilantro Pesto -Rachael Hartley Nutrition
Want even more protein? Add tofu, tempeh, lentils, or beans!
Grilled Tofu with Cilantro Avocado Cream Sauce -Jessica Levinson Nutrition
Chipotle Inspired Burrito Bowl via Kara Lydon
Stir Fry & Fusion Bowls
Thai Tofu Veggie Noodle Bowl -Sharon Palmer
Other Main Dishes and Proteins
Lentil Bolognese via Abbie Gelman
Baked Falafel via Abbie Gelman
Sun Dried Tomato & Parmesan Polenta with Crispy Chickpeas -My Millennial Kitchen
Side Dishes
Italian Quinoa Salad with White Beans -Chelsey Amer Nutrition
Mediterranea Quinoa Chickpea Salad -Shahzadi Uzma Devje
Chickpea Salad with Pistachios and Mint -Meals with Maggie
Slow Cooker Black Beans with Scallions -It’s a Veg World Afterall
Peanut Soba Noodles with Roasted Broccoli -It’s a Veg World Afterall
*make it a full meal by adding tofu, tempeh, or edamame!
Three Bean Mexican Salad -Peas & Hoppiness
Rosemary Split Pea Potato Salad
Snacks
Chocolate Chia Pudding -Shahzadi Uzma Devje