Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
If you’ve recently started a high-protein diet and need some inspiration, add these plant-based recipes to your menu! Each of these recipes meets our high-protein parameters, meaning they contain at least 15 grams of the important nutrient per serving (or at least 7 grams for smaller dishes and snacks). Protein provides numerous health benefits like helping with muscle repair, skin health and bone health. Whether you need a quick snack like our Crunchy Quinoa Bites or a satisfying dish like our Sticky Orange Tofu Bites, there are plenty of tasty options to help you get started.
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Crunchy Quinoa Bites
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
These crunchy quinoa bites are a delicious snack packed with puffed quinoa and almond butter, offering a satisfying crunch and a boost of plant-based protein. Similar to popcorn, puffed quinoa has been heated until it pops, creating a light, crispy texture that works perfectly in this healthy snack.
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Sticky Orange Tofu Bites
Credit: Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
These sticky orange tofu bites are the perfect balance between sweet and savory, thanks to the flavorful orange glaze made from fresh orange juice and zest. Cooking the tofu with a bit of cornstarch on the outside helps the glaze cling to the pieces.
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Homemade Protein Powder
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Made with a trio of seeds—chia, hemp and pumpkin—that offer plant-based protein, this powder comes together quickly, so you can skip the store-bought stuff. Add a scoop to your next smoothie or bowl of oatmeal or try it in baked goods for a quick way to boost your plant-based protein intake.
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Beet & White Bean Sandwiches
Credit: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
These sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Combining the beets and beans with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch.
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High-Protein Energy Bars
Credit: Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
This energy bar is made with tahini, oats, apricots and figs for a nutritious snack designed to keep you energized throughout the day. Tahini provides a rich, creamy base to help hold everything together, while dried apricots and figs provide natural sweetness alongside maple syrup.
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High-Protein Anti-Inflammatory Veggie Soup
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This plant-based soup features lentils, which offer plenty of protein and fiber to make this soup satisfying. Together, with anti-inflammatory ingredients like turmeric and sweet potato, you’ll get a balanced soup that’s warming and comforting, all in one delicious bowl.
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No-Bake Breakfast Cookies
Credit: Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer
Packed with oats, almond butter, chia seeds and dried blueberries, these cookies offer a hefty dose of fiber to keep you feeling full, as well as healthy fats and plant-based protein for lasting energy.
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Trail Mix Energy Bites
Credit: photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
These energy balls are made with black beans for a delicious, nutritious twist on a classic snack. Black beans add plant-based protein and fiber, while also acting as the perfect binder to keep the ingredients together. Dates and apricots add natural sweetness to the mixture.
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Sticky Sesame Tofu & Broccoli
Credit: Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
This sticky sesame tofu and broccoli packs a powerful punch with 18 grams of plant-based protein. This meal features crispy tofu coated in a sticky sesame sauce, paired with tender broccoli, and is served over short-grain brown rice, although any brown rice or even a whole-grain noodle will work well too.
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Spiced Chickpea Confit
Credit: Ali Redmond
This endlessly versatile side dish pairs beautifully with any grilled meat or fish and can also be a wonderful plant-based main dish. Serve it over rice or pasta to round it out, or turn it into a terrific salad by serving it over baby spinach, escarole or arugula.
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Gut-Friendly Snack Mix
Credit: Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
Mild, fiber-filled edamame becomes roasted and crispy, adding to the crunch factor of the plantain chips and cashews—all of which become enrobed in the warm umami flavors of tamari and curry spices in this snack mix.
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Peanut-Ginger Tofu Scramble
Credit: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
This vegan breakfast scramble is wonderfully versatile, doubling as a satisfying dinner when served with noodles or rice and a side of roasted broccoli. The crispy tofu is perfectly coated in a peanut ginger sauce, which should be added off the heat for the creamiest texture.
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Gut-Healthy Miso Cup Soup
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless
This miso soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion plus reduce gas and bloating. The base of the soup is prepared in advance and stored in separate containers.
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Easy Tofu Curry
Credit: Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
Baking the tofu for this protein-packed tofu curry adds texture and helps the tofu hold its shape once added to the sauce. The curry itself is smooth and creamy, with warmth from the spices and some kick from Madras curry powder and jalapeño.
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Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot Vinaigrette
Credit: Sara Haas
In our humble opinion, the dressing makes this salad. Tangy and zesty with a bit of a crunch from the shallots, this cilantro-mint-shallot vinaigrette will quickly become your go-to. Make the dressing and chop up the veggies while you wait for the pasta to cook, then mix everything and enjoy!
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Caramelized Broccolini & White Beans
Credit: Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Broccolini takes on a smoky char from the cast-iron pan before it’s combined with white beans and aromatics in this savory side dish. A vibrant parsley and hazelnut sauce finishes the dish with a bright and nutty flavor.
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Thai Green Curry-Inspired Vegetable Soup
Credit: Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Green curry paste, fresh herbs and plenty of scallion all pack a bunch of flavor into this vibrant, refreshing soup. The light yet creamy broth is loaded with vegetables, with tofu stirred in at the end to make it filling. A small spoonful of chili crisp adds nice heat and crunch.
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Vegetarian Protein Bowl
Credit: Fred Hardy
This vegetarian protein bowl has everything you need for a complete meal in one bowl. Beans not only boost protein but also add creaminess to the farro mixture. Chimichurri sauce brightens the dish.
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Mushroom & Lentil Soup
Credit: Photographer: Jennifer Causey, Food stylist: Ali Ramee, Prop stylist: Clairen Spollen
Fresh and dried mushrooms provide a deep umami flavor in this brothy soup, while harissa paste brings color and spiciness. Lentils serve as a great source of plant-based protein and help bulk up the soup so you’ll feel full and satisfied.
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Chickpea Salad Sandwich
Credit: Photographer: Caitlin Bensel, Food Stylist: Ruth Blackburn
This chickpea salad sandwich is lemony, bright and surprisingly delicious. It’s got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.
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Tofu, Mushroom & Bok Choy Soba Noodle Bowls
Credit: Greg DuPree
Soba noodles are made with whole-grain buckwheat, upping the fiber count in these brothy bowls and adding nutty flavor. Thick and chewy udon noodles make a good alternative.
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Chickpea Pasta with Mushrooms & Kale
Credit: Greg DuPree
Loading up your pasta with vegetables like the kale and mushrooms used here is not only delicious, it also makes the meal more satisfying.
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Slow-Cooker Bean, Kale & Barley Soup
Credit: PHOTOGRAPHER: JEN CAUSEY; FOOD STYLIST: AIL RAMEE; PROP STYLIST: CLAIRE SPOLLEN
Beans and kale are packed into each bite of this hearty slow-cooker soup. Barley adds a chewiness to provide texture, while dried mushrooms lend an earthiness and depth. A squeeze of fresh lemon juice brightens the flavors.
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