My Favorite Vegan & Vegetarian Dishes
Whether you're an athlete, a weightlifter, or just someone looking to stay strong and energized, getting enough protein on a plant-based diet is essential. The good news? You don’t need animal products to build muscle and support recovery—there are plenty of plant-based protein sources that can help you hit your goals while keeping your meals delicious and satisfying.
In this post, I’m sharing five high-protein vegan and vegetarian recipes designed to fuel your workouts and keep you feeling your best:
Peanut Tofu & Edamame Quinoa Bowl
Tofu & Veggie Quinoa Stir Fry
Lentil & Chickpea Pasta Salad
Chickpea Pasta with Pesto
Asparagus, Soba & Tempeh
How to Build a Protein-Dense Vegan Meal
If you want to maximize your protein intake on a plant-based diet, here are some key strategies:
✔ Prioritize Complete Proteins – While most plant proteins lack one or more essential amino acids, combining sources like legumes and whole grains (e.g., quinoa and beans) creates a complete protein profile.
✔ Use High-Protein Staples – Incorporate ingredients like tofu, tempeh, edamame, seitan, lentils, chickpeas, quinoa, and whole-grain pastas to boost your meals’ protein content.
✔ Don’t Forget Healthy Fats & Fiber – Nutrient-dense additions like nuts, seeds, and avocado not only enhance flavor but also support overall health and satiety.
✔ Plan for Post-Workout Recovery – After exercise, aim for a meal that combines protein with complex carbs to replenish glycogen stores and aid muscle repair.
These tips, combined with the recipes below, will help you create balanced, protein-packed meals to fuel your fitness journey. Let’s dive in!
Recipes
Peanut Tofu & Edamame Quinoa Bowl
670 calories | 45g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 25 minutes | Vegan | Vegetarian
Ingredients
2/3 cup Quinoa (dry)
12 ozs Tofu (cut into triangles)
1 1/2 tsps Coconut Aminos
1 tbsp Extra Virgin Olive Oil
1 1/2 tsps Rice Vinegar
2 cups Frozen Edamame (defrosted)
3 tbsps Peanut Sauce
Directions
Cook the quinoa according to package directions.
Preheat oven to 375ºF (190ºC). Line a rimmed baking sheet with parchment paper. Place the tofu on the baking sheet.
Mix the coconut aminos, oil, and rice vinegar together. Pour the mixture on the tofu, turning the tofu a few times in it to make sure it is coated. Bake for 15 to 20 minutes or until the tofu starts to brown at the edges.
Divide the quinoa evenly between the bowls and top with the edamame and tofu. Serve with the peanut sauce. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for three days. Store the dressing separately.
Serving Size One serving is 2/3 cup cooked quinoa, one cup edamame and 6 oz (170g) of tofu.
More Flavor Add minced garlic and shallot to the marinade. Cook the quinoa in vegetable broth.
Additional Toppings Chopped green onions, sliced almonds, microgreens and/or chilli pepper flakes.
No Coconut Aminos Use tamari or soy sauce instead.
Peanut Allergy If you’re allergic to peanuts (like me), use cashew sauce
Tofu & Veggie Quinoa Stir Fry
528 calories | 37g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 20 minutes | Vegan | Vegetarian
Ingredients
2/3 cup Quinoa (dry)
1 tsp Extra Virgin Olive Oil
1 Yellow Bell Pepper
1 cup Broccoli (cut into florets)
1 cup Frozen Edamame
12 ozs Tofu (cubed)
1 tsp Chinese Five Spice
1 tsp Sesame Oil
1 tbsp Soy Sauce
1 tbsp Rice Vinegar
Directions
Cook the quinoa according to package directions.
In a large pan, heat the olive oil over medium heat and add the bell pepper, broccoli, and edamame. Sauté until the vegetables start to soften, about five to seven minutes.
Add the remaining ingredients and gently mix well, being sure to not break up the tofu.
Divide the quinoa evenly between bowls and top with the tofu and vegetable mixture. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is 2/3 cup of cooked quinoa, 6 oz (170g) of tofu, and 1/2 cup of edamame.
More Flavor Add minced shallots, garlic, and green onions.
Additional Toppings Chopped peanuts, sesame seeds, cilantro, basil, and/or hot sauce.
No Soy Sauce Use tamari or coconut aminos instead.
Lentil & Chickpea Pasta Salad
544 calories | 35g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 15 minutes | Vegan | Vegetarian
Ingredients
4 ozs Chickpea Pasta
2 cups Lentils (from the can, drained and rinsed)
2 tbsps Red Onion (finely chopped)
1 Red Bell Pepper (diced)
1/2 Cucumber (diced)
1/4 cup Pitted Kalamata Olives (finely chopped)
2 cups Baby Kale
2 tbsps Balsamic Vinaigrette
Sea Salt & Black Pepper (to taste)
Directions
Cook the pasta according to the directions on the package and set aside. Drain, rinse well, and set aside to cool.
In a large bowl, mix the pasta, lentils, red onion, bell pepper, cucumber, olives, and baby kale. Add the dressing and mix well. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately three cups.
More Flavor Serve with parmesan cheese and basil leaves.
Chickpea Pasta with Pesto
579 calories | 42g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 20 minutes | Vegan | Vegetarian
Ingredients
8 ozs Chickpea Pasta (uncooked)
2 1/2 cups Basil Leaves (packed)
1/4 cup Pine Nuts
1/4 cup Nutritional Yeast
2 Garlic (clove)
1/4 tsp Sea Salt
1/2 Lemon (juiced)
1/4 cup Water
Directions
Cook chickpea pasta according to the package.
While the pasta is cooking, add the basil, pine nuts, nutritional yeast, garlic, and sea salt to a food processor.
With the food processor running, slowly add the lemon juice followed by the water. Continue to blend for 20 to 30 seconds until pesto is smooth and emulsified to your liking. Taste and season with additional salt if needed.
Once the pasta is cooked, add the pesto to the pot and mix to combine.
Divide onto plates and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately two cups of pasta.
Nut-Free Use sunflower seeds instead of pine nuts.
Asparagus, Soba & Tempeh
437 calories | 26g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | 15 minutes | Vegan | Vegetarian
Ingredients
7 1/16 ozs Buckwheat Soba Noodles (dry, uncooked)
1 1/2 cups Asparagus (trimmed, cut into bite sized pieces)
3 tbsps Miso Paste
2 tbsps Rice Vinegar
1 tsp Ginger (fresh, minced)
3 tbsps Water
12 ozs Tempeh (cut into strips)
2 tsps Sesame Seeds
Directions
Cook the soba noodles according to the directions on the package. With two minutes remaining, add the asparagus. Drain and rinse with cold water until completely cooled.
Meanwhile, stir together the miso paste, rice vinegar, ginger, and water in a bowl.
In a separate bowl, combine the tempeh and half the dressing until well coated. Let sit for five minutes. Heat a non-stick pan over medium heat and add the tempeh. Cook for about eight to 10 minutes, flipping halfway through. Remove and set aside.
Divide the soba noodles into bowls and top with the tempeh, asparagus, and sesame seeds. Drizzle with your desired amount of leftover dressing. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Additional Toppings Add sliced green onions or red pepper flakes.
