Top 10 High-Protein Plant-Based Dishes
Last Updated on July 17, 2022 by Rachel
Protein is one of the most important nutrients your body needs. It is an essential component of a healthy life. High-protein-based diets are more common and vital for athletes than those who live a sedentary lifestyle.
As a vegan, you might want to know what foods contain high levels of protein. Here we give you the top 10 high-protein plant-based dishes you can try.
High-Protein Plant-Based Dishes
If you’re a vegan or on a plant-based diet and are searching for a high-protein diet, there are many food sources to choose from. (More on this later). These food sources give you as much protein as meat-based dishes.
So, let’s look at the following high-protein plant-based dishes that are healthy and delicious.
- Black Bean Quinoa Burger
Nutritional info:
- Carbohydrate: 23 g
- Protein: 6.6 g
- Total fat: 3.3 g
- Saturated fat: 0.5g
- Sugar: 1.5 g
- Fiber: 6.2 g
- Iron: 2.2 mg
- calories: 151
These veggie quinoa black bean burgers are packed with proteins and use the following main ingredients.
- Black beans
- Quinoa
- Veggies
- Oil
- Spices
- Oat flow
- Flax meal
- Whole wheat hamburger buns
You can prepare these burgers by baking them in the oven and serving them with lettuce, tomatoes, ketchup, mustard and even vegan cheese. Of course, using whole grain buns for the hamburgers makes them even healthier.
- Lentil Quinoa Loaf
Nutritional info:
- Carbohydrate: 57 g
- Protein: 14 g
- Total fat: 10 g
- Saturated fat: 1 g
- Sugar: 10 g
- Fiber: 12 g
- Iron: 4.8 mg
- Calories: 374
Lentils are one of the best sources of protein for vegans and those on a plant-based diet. This lentil quinoa loaf makes use of the following main ingredients.
- Red lentils
- Quinoa
- Coconut oil
- Cooking oats
- Chia eggs
Lentil quinoa leaf is a dish you can serve to the entire family. You can make a large portion and freeze it for later use. Then, you have to just heat it in the oven or a pan.
- Lentil Sloppy Joes
Nutritional info:
- Carbohydrate: 76 g
- Protein: 14.6 g
- Total fat: 6 g
- Saturated fat: 1.1 g
- Sugar: 19.5 g
- Fiber: 11.4 g
- Iron: 6.7 mg
- Calories: 432
Gone are the days when all you had to eat were salads, when on a plant-based diet. Lentils are a great source of protein and are one of the best ingredients to use in a high-protein diet, along with the following.
- Carrot
- Garlic
- Apple cider vinegar
- Mustard
- Paprika
- Whole wheat hamburger buns
The use of whole wheat hamburger buns just makes this dish much healthier than it already is. You can also spice it up a bit using tomato paste.
- Peanut Tofu Wrap
Nutritional info:
- Carbohydrate: 33 g
- Protein: 19.3 g
- Total fat: 10.9 g
- Saturated fat: 2.1 g
- Sugar: 5.5 g
- Fiber: 4.5 g
- Iron: 3.5 mg
- Calories: 312
Tofu is not only an excellent source of protein but also amino acids and iron. In addition, this vegan dish gives a strong flavor of peanut sauce, which is great if you love peanuts!. Along with tofu and peanuts, here are the other ingredients used in this recipe.
- Wholemeal wrap
- Garlic and ginger paste
- Tamari
- pepper/ cheese/ spinach/ for topping
- Pumpkin Sage Pasta
Nutritional info:
- Carbohydrate: 35 g
- Protein: 7 g
- Total fat: 2 g
- Saturated fat: 1 g
- Sugar: 5 g
- Fiber: 1 g
- Iron: 2 mg
- Calories: 180
Pumpkin sage pasta is a high-protein plant-based dish that can keep you feeling full for hours. It’s low in calories but no less delicious than any other high-calorie pasta you eat. Here are the main ingredients that go into it.
- Pasta of your choice
- Tomato paste
- Pumpkin
- Non-dairy unflavored coconut creamer
- Sage leaves
- Olive oil
- BBQ Baked Beans With Tempeh
Nutritional info:
- Carbohydrate: 30 g
- Protein: 5 g
- Total fat: 0.9 g
- Saturated fat: 0.1 g
- Sugar: 12 g
- Fiber: 3 g
- Iron: 2 mg
- Calories: 140
Beans are also an excellent source of protein, especially for vegans. This BBQ baked beans with tempeh dish is not only delectable but also significantly less fat and calories. This delicious dish uses the following main ingredients.
- Baby butter beans
- Navy beans
- Red beans
- Olive oil
- Garlic
- Multigrain tempeh
- Tomato paste
- Dijon mustard
- Apple cider vinegar
- Black-Eyed Peas Curry
Nutritional info:
- Carbohydrate: 25 g
- Protein: 9 g
- Total fat: 1 g
- Saturated fat: 1 g
- Sugar: 4 g
- Fiber: 4 g
- Iron: 4 mg
- Calories: 135
This nutritious vegan black-eyed peas curry is a fantastic dish to serve for dinner. It’s not only a good source of protein but is also low in calories, carbs and fat. Here are the main ingredients used to prepare this dish.
- Black-eyed peas
- Garlic
- Cumin seeds
- Coconut milk
- Tomatoes
- Ginger
- Onions
- Sticky Sweet Tofu
Nutritional info:
- Carbohydrate: 9 g
- Protein: 11 g
- Total fat: 12 g
- Saturated fat: 3 g
- Sugar: 2 g
- Fiber: 1 g
- Iron: 2 mg
- Calories: 197
Tofu is an excellent source of proteins and amino acids. This high-protein vegan dish can be served with steamed rice, noodles or even buns since it’s low in carbs. The following main ingredients are put together to prepare this delicious tofu dish.
- Tofu
- Brown sugar
- Soy sauce
- Vegan hoisin sauce
- Vegetable oil
- Garlic and ginger
- Chocolate Vegan Peanut Butter Smoothie Bowl
Nutritional info:
- Carbohydrate: 79 g
- Protein: 13 g
- Total fat: 19 g
- Saturated fat: 3 g
- Sugar: 39 g
- Fiber: 12 g
- Iron: 4 mg
- Calories: 485
This is a high-calorie, high-carb dish that is also an excellent source of proteins. However, if you’re too concerned about the calorie count, you can skip using chocolate as an ingredient.
You can also skip adding sweetened almond milk if you’re concerned about the amount of sugar in this dish.
Nevertheless, this is a delicious smoothie bowl you can have for breakfast to start the day of feeling energetic. Here are the main ingredients used to prepare this dish.
- Chocolate protein powder
- Peanut butter
- Frozen cauliflower florets
- Sweetened almond milk
- Maple syrup
- Pea And Carrot Noodles
Nutritional info:
- Carbohydrate: 79 g
- Protein: 17.2 g
- Total fat: 12.7 g
- Saturated fat: 1.6 g
- Sugar: 7.2 g
- Fiber: 4.6 g
- Iron: 3.2 mg
- Calories: 362
Peas are a good source of proteins. Adding noodles is an excellent way of getting the carbs you require, along with veggies like carrots that give you additional fiber. Here are the ingredients that are used to prepare this dish.
- Noodles of your choice
- Sugar snap peas or snow peas
- Carrots
- Sesame seeds
- Soy sauce
- Sesame oil
- Honey
- Ginger
- Garlic
Benefits Of A High-Protein Diet
A high-protein diet can bring many health benefits, including the following.
- It increases muscle mass and strength.
- It reduces appetite.
- It boosts metabolism.
- It increases fat burning.
- It strengthens the bones.
- It helps lower blood pressure.
- It helps you stay fit and active even as you age.
High-Protein Plant-Based Food Sources
Below are a few main plant-based food sources with high protein levels. Include these food sources in your diet to get your protein fix.
- Lentils
- Chickpeas
- Peanuts
- Beans
- Tofu
- Tempeh
- Edamame
- Almonds
- Quinoa
- Spirulina
- Hemp seeds
- Chia seeds
- Potatoes
- Broccoli
- Kale
Protein Supplements
Protein supplements are also a great way of getting the proteins you require to stay healthy, fit, and active. Unfortunately, some supplements contain high sugar and sodium levels, which you must avoid at all costs.
When buying protein supplements, read the ingredients label to avoid putting harmful ingredients into your body. Protein supplements include powders, pills, and meal replacement shakes.
When it comes to meal replacement shakes, the best shakes for women and men, each come with specific ingredients that have health benefits for the two genders.
Conclusion
Vegans and others on plant-based diets need not worry about their protein intake. Instead, they can eat many high-protein plant-based food sources and use them to make delicious dishes like the above.
These high-protein plant-based dishes can keep you feeling energetic and healthy, even without eating any meat.
FAQs
What Proteins Can I Eat Instead Of Meat?
Pulses (lentils, chickpeas, baked beans), soya beans, quinoa, peanuts, hazelnuts, walnuts, pumpkin seeds, cereals, and grains are some proteins you can eat instead of meat.
What Are The Worst Types Of Proteins That I Should Avoid?
Avoid eating processed foods like bacon and sausages and red meat like pork, lamb, and beef.
What Are Some High-Protein Fruits?
High-protein fruits include avocado, apricot, guava, grapefruit, kiwifruit, blackberries, peach, and melon.
Who Should Aim For A High-Protein Diet?
A high-protein diet is ideal for those who want to lose weight as it reduces appetite. It is also ideal for athletes who require a lot of energy.
