High Protein Vegan Recipes & Cooking Tips

Going vegan has the challenge of keeping up with caloric intake for certain kinds of lifestyles and getting the right amount of nutrients, specifically protein. Here are some easy, high protein, vegan recipes for anyone to try, as well as some tips for making high protein vegan meals in general.

Tips for high-protein vegan cooking:

1. Use higher protein fruits and vegetables in your vegan recipes.

2. Use chickpea pastas, edamame(i.e. soybean) pastas, or higher protein variations of a common carb (i.e. buckwheat or quinoa, instead of plain wheat or rice).

3. Incorporate good fats from plant-based oils.

4. Buy lots of flavorful spices and vegan sauces, so you enjoy what you make and can add to it if it needs it.

5. To increase vegan protein intake, consider adopting a 5 meals/day routine instead of the traditional 3 meals/day.

6. Supplement with vegan protein shakes, i.e. pea protein, etc. 

7. Learn how to season tofu.

8. Cook with more legumes and nuts.

9. Pursue the art of meal prep and easy high-protein snack creation for easy meal access.

10. Soy milk and flax milk have higher protein content than most other non-dairy milks.

11. Understand how to derive common animal-based foods like cheeses from plant-based alternatives, i.e. tofu feta cheese.

12. Expect to eat larger servings to get all the protein you need.

What are some high protein green vegetables?

1. Brussel Sprouts

• Approximately 3.4 grams per 100 grams

2. Artichokes

• Approximately 3.3 grams per 100 grams

3. Spinach

• Approximately 2.9 grams per 100 grams

4. Broccoli

• Approximately 2.8 grams per 100 grams

5. Asparagus

• Approximately 2.4 grams per 100 grams

What are some high protein fruits?

Fruits are meant to provide other antioxidants and nutrients to the diet and not intended to be a primary source of protein. With that said, these fruits have higher protein than most:

1. Guava

• Approximately 2.6 grams per 100 grams

2. Avocado

• Approximately 2 grams per 100 grams

3. Banana

• Approximately 1.3 grams per 100 grams

4. Kiwi

• Approximately 1.1 grams per 100 grams

5. Peach

• Approximately 0.9 grams per 100 grams

Quick Easy High Protein Vegan Snack Recipes

Buckwheat Avocado Toast 

• Buckwheat based bread

• Avocado 

• Crushed Chile Pepper Flakes

• Lightly crushed Pistachios

• Spinach Microgreens

• Diced Red Onion

1. Toast slice of buckwheat bread.

2. Mash up avocado to create smoother texture for spreading.

3. When bread is lightly toasted, spread the avocado onto the bread.

4. Add toppings of crushed pistachios and diced red onion.

5. Garnish with crushed red pepper flakes, salt, and spinach microgreens.

Toasted Peanut Butter and Banana Sandwich

• Buckwheat based bread

• 1 Banana

• 2 Tbsp Peanut Butter

• Finely crushed Brazil Nuts, or Flax Meal

• 1/2 tsp Honey

1. Toast slices of buckwheat bread.

2. When bread is toasted, spread peanut butter evenly on both pieces of bread.

3. Sprinkle the chopped brazil nuts over the peanut butter on each slice of bread. 

4. Cut up banana and place on one side of the bread with the peanut butter on it.

5. Drizzle honey over the bananas.

6. Put the other piece of bread with peanut butter on top.