Protein is an essential part of a healthy, well-balanced diet. This building block of life is not only crucial for many of our body’s systems, but it also helps increase the mass, boosts the health, and fortify the strength of your muscles. Plus, it’s great for plumping up your skin and hair!
When it comes to plant-based sources, the skies the limit!
From chia seeds to quinoa to almost all legumes, the plant-based world offers a plentiful, rich, and diverse array of options. On top of that, plant-based sources also offer a broad spectrum of vitamins, minerals, and other essential nutrients that your body needs and can’t get from animal-based sources.
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy!
If muscle building is your end-game, here are 15 awesome recipes that provide 20 grams of protein each in order to really up your muscle-building powers!
1. Smoked Tofu Rice and Barley Risotto
Source: Smoked Tofu Rice and Barley Risotto
This Smoked Tofu Rice and Barley Risotto recipe by Jenny Marie is one of the coziest recipes that also happens to deliver over 20 grams of protein between tofu, barley, and rice! Plus, this is a great recipe to make and reheat throughout the week, especially on those rainy or snowy days!
2. Vegan Chocolate Shake
Source: Vegan Chocolate Shake
Between the peanuts and oatmeal, this Vegan Chocolate Shake recipe by Peffe Stahl is not only a super-luxurious afternoon treat, but it also offers over 20 grams of protein! This recipe is super easy to supplement based upon your protein needs as well!
3. Protein Brownies
Source: Protein Brownies
Just because they’re brownies, doesn’t mean they can’t pack a powerful punch of healthy protein! These Protein Brownies recipe by Angie Li offers over 20 grams of the good plant-based stuff via chickpea flour and macadamia protein powder.
4. Curried Tempeh Salad Sandwich
Source: Curried Tempeh Salad Sandwich
Tempeh, along with tofu, is not only a wonderful fermented product that’s great for your tummy, but it’s a wonderful meat substitute that actually offers a great source of protein. This Curried Tempeh Salad Sandwich recipe by Tara Binder is a super fun idea to get that tempeh into your life. Plus, it offers over 20 grams of protein between the tempeh and the vegan mayo (depending on the type you use, of course!)
5. Protein Pumpkin Mug Cake
Source: Protein Pumpkin Mug Cake
Another yummy dessert option to give you pause that protein can only be savory! This Protein Pumpkin Mug Cake recipe by Kat Condon sources over 20 grams of protein from oat flour and your choice of plant-based protein powder. If you’re looking for a real bump in protein content, try a vegan pea protein powder.
6. Savory Pumpkin Quinoa
Source: Savory Pumpkin Quinoa
Quinoa is one of the best plant-based sources of proteins, plus it’s a source of complete protein, which means you’ll get all of those amino acids that your body needs but can’t make on its own. This Savory Pumpkin Quinoa recipe by Ashley Smyczek is rich in protein, not just from quinoa, but also from protein-rich pine nuts and vegan cheese (choose one made from almonds for the most bang for your protein buck!)
7. Mushroom Nut Loaf with Balsamic Tomato Chutney
Source: Mushroom Nut Loaf with Balsamic Tomato Chutney
This Mushroom Nut Loaf with Balsamic Tomato Chutney recipe by Ashley Smyczek is riddled with all the best plant-based proteins including garbanzo beans, oats, and flaxseed (egg) pushing this lovely family-friendly recipe over the 20-gram brink!
8. Chickpea Tortillas
Source: Chickpea Tortillas
It’s really all in the name of this one! This Chickpea Tortillas recipe by Kennedy Kitchings uses both protein-rich chickpea and tapioca flour. With that said, in order to make this a “20-gram” recipe, go ahead and load this tortilla up with your favorite taco fillings such as tofu, tempeh, vegan nut-based cheese, and lots of seeds!
9. High Protein Vegan Cinnamon Coconut Cookies
Source: High Protein Vegan Cinnamon Coconut Cookies
Yes, cookies can be filled with protein too! This High Protein Vegan Cinnamon Coconut Cookies recipe by Amber St. Peter far surpasses the 20-gram protein mark with rice flour, chia powder, hemp milk, and your choice of vanilla protein powder.
10. Protein Apple Berry Crumble
Source: Protein Apple Berry Crumble
Start your day with a load of berry-rich antioxidants and plant-based protein with this Protein Apple Berry Crumble recipe by Vicky Coates. This recipe is protein-rich from almonds, oats, and your choice of vegan protein powder! Once again, if you’re really looking to boost that protein intake, try a pea protein.
11. Pina Colada Protein Smoothie
Source: Pina Colada Protein Smoothie
It would be impossible to have a high-protein list without having at least one protein-rich shake! This Pina Colada Protein Smoothie recipe by Kennedy Kitchings takes your average protein shake for a spin with chia pudding, pineapple, and a banana. Plus, this protein shake hits that 20-gram mark with some soy protein powder.
12. Sloppy BBQ Chickpea Sandwich
Source: Sloppy BBQ Chickpea Sandwich
Looking for that perfect family-friendly recipe that’ll keep your kids growing strong? This Sloppy BBQ Chickpea Sandwich recipe by Jenn Sebestyen is not only super tasty and fun, but it’s loaded with over 20-grams of protein from plant-based mayo ad chickpeas!
13. Meatless Meatloaf
Source: Meatless Meatloaf
Another great recipe to last you throughout the week! This Meatless Meatloaf recipe by Alison Corey is loaded with protein from chickpeas, almond milk, flax, and breadcrumbs (of your choice).
14. High-Protein Caramel Cappuccino
Source: High-Protein Caramel Cappuccino
Don’t have time in the day to sneak that protein in a meal? How about trying out some coffee-rich protein? This High-Protein Caramel Cappuccino recipe by Logan Dunn and Lexus Osman packs in over 20 grams of protein from coconut butter, almond milk, and two heaping scoops of your choice of protein powder.
15. Red Bean Paste and Matcha Overnight Oatmeal
Source: Red Bean Paste and Matcha Overnight Oatmeal
This Red Bean Paste and Matcha Overnight Oatmeal recipe by Lauren Smith is the perfect way to either start or end your day with protein sourced from steel-cut oats, plant-based yogurt, red bean paste, and sesame seeds!
Learn How to Cook Plant-Based Meals at Home!
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
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