As a vegan athlete looking to fuel your muscles for optimal growth, you may think that finding high-protein, plant-based recipes is a challenge. But fear not! With the rise of veganism and the growing popularity of bodybuilding, there are now countless delicious and nutritious options available.
In this article, we’ll be sharing 20 protein-packed vegan bodybuilding recipes to help you reach your fitness goals. From hearty bowls and savory stir-fries to indulgent smoothies and decadent desserts, these recipes are not only vegan but also packed with protein to support muscle growth and recovery.
Whether you’re a seasoned athlete or just starting out on your fitness journey, these recipes will provide the inspiration and nutrition you need to take your training to the next level. So let’s dive in and explore the world of vegan bodybuilding cuisine!
High-Protein Lentil and Quinoa Bowl
Elevate your meal with this nutritious bowl filled with protein-rich lentils, quinoa, and a hint of Mediterranean flavor.
Ingredients:
– 1 cup cooked lentils (red or green)
– 1 cup cooked quinoa
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. In a large bowl, combine cooked lentils and quinoa.
2. Heat olive oil in a skillet over medium heat. Add diced onion and cook until translucent (3-4 minutes).
3. Add minced garlic and cook for an additional minute.
4. Stir in cumin and season with salt and pepper to taste.
5. Combine the cooked onion mixture with the lentil-quinoa mixture.
6. Garnish with chopped fresh parsley.
Cooking Time: 20 minutes
Tempeh and Chickpea Power Stir-Fry
This plant-based stir-fry combines the nutty flavor of tempeh with the creaminess of chickpeas, all wrapped up in a savory blend of Asian-inspired spices. Perfect for a quick and easy dinner or lunch that’s packed with protein and fiber.
Ingredients:
– 1 block tempeh, cut into small pieces
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar
– 1 tablespoon sesame oil
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes (optional)
– 1 cup mixed bell peppers, sliced
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the sesame oil in a large skillet or wok over medium-high heat.
2. Add the tempeh and cook until golden brown, about 3-4 minutes.
3. Add the chickpeas, soy sauce, rice vinegar, ginger, and red pepper flakes (if using). Stir-fry for 2-3 minutes.
4. Add the bell peppers and stir-fry until tender, about 3-4 minutes.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions if desired.
Cooking Time: 10-12 minutes.
Vegan Peanut Butter Banana Protein Smoothie
Start your day with a creamy and nutritious smoothie that combines the natural sweetness of banana with the richness of peanut butter and the boost of plant-based protein. This vegan-friendly recipe is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1 ripe banana
– 2 tbsp peanut butter (make sure it’s free from animal products)
– 1 scoop vanilla-flavored plant-based protein powder
– 1/2 cup unsweetened almond milk
– 1/4 cup frozen berries (such as blueberries or strawberries)
– 1 tsp honey or maple syrup (optional)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust the sweetness by adding more honey or maple syrup if needed.
3. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and go!
Seitan Steak with Garlic Mashed Cauliflower
Satisfy your cravings with this flavorful Seitan Steak paired with Garlic Mashed Cauliflower!
Ingredients:
– 1 package of seitan steak (wheat gluten), cut into 4 oz steaks
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– 1 tablespoon apple cider vinegar
– 2 cloves garlic, minced
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together olive oil, soy sauce, apple cider vinegar, and garlic.
3. Brush the mixture evenly onto both sides of the seitan steaks.
4. Cook the steaks in a non-stick skillet over medium-high heat for 3-4 minutes per side, or until browned and slightly firm to the touch.
5. Meanwhile, prepare the cauliflower by tossing it with butter, salt, and pepper in a separate pan.
6. Roast the cauliflower in the oven for 20-25 minutes, stirring occasionally, until tender and lightly caramelized.
7. Serve the seitan steak with garlic mashed cauliflower.
Cooking Time: 30-35 minutes
Black Bean and Sweet Potato Burgers
These savory burgers are a flavorful twist on traditional veggie patties, combining the natural sweetness of sweet potatoes with the earthy taste of black beans. Perfect for a quick lunch or dinner, these burgers are also packed with nutritious fiber and protein.
Ingredients:
– 1 medium sweet potato, cooked and mashed
– 1 can black beans, drained and rinsed
– 1/2 cup rolled oats
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Buns and toppings (optional)
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, mash the sweet potato with a fork until smooth.
3. Add black beans, oats, onion, garlic, cumin, salt, and pepper to the bowl. Mix until well combined.
4. Form into 4-6 patties, depending on desired size.
5. Cook for 4-5 minutes per side, or until golden brown and crispy.
6. Serve on a bun with your favorite toppings.
Cooking Time: 8-12 minutes
Spicy Edamame and Tofu Buddha Bowl
This nutritious bowl combines protein-rich edamame and tofu with a burst of spicy flavor, perfect for a quick and easy lunch or dinner. With its vibrant colors and textures, this dish is sure to satisfy your cravings.
Ingredients:
– 1 cup edamame
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes (or more to taste)
– Salt and pepper to taste
– Chopped green onions and sesame seeds for garnish
Instructions:
1. Cook edamame according to package instructions. Drain and set aside.
2. In a small bowl, whisk together soy sauce, honey, rice vinegar, grated ginger, and red pepper flakes.
3. Add tofu cubes to the marinade and let sit for at least 10 minutes.
4. Heat a non-stick skillet or wok over medium-high heat. Remove tofu from marinade, letting any excess liquid drip off.
5. Cook tofu for about 5 minutes on each side, until golden brown.
6. Serve edamame, tofu, and garnishes in a bowl.
Cooking Time: 15-20 minutes
Chickpea and Spinach Protein Curry
This flavorful curry combines the creaminess of chickpeas with the nutritious goodness of spinach, all wrapped up in a protein-packed package. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 can coconut milk (14 oz)
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Stir in the curry powder, cumin, turmeric, salt, and pepper. Cook for 1 minute.
4. Add the chickpeas and coconut milk; stir to combine.
5. Reduce heat to low and simmer for 10-12 minutes or until the flavors have melded together.
6. Stir in the spinach leaves; cook until wilted, about 2 minutes.
7. Serve hot over rice or with naan bread.
Cooking Time: 20-22 minutes
Vegan Chocolate Pea Protein Shake
Revitalize your day with this decadent and nutritious vegan chocolate pea protein shake! This indulgent treat is packed with plant-based goodness, rich flavor, and a boost of energy to keep you going.
Ingredients:
– 1 scoop vegan chocolate pea protein powder
– 1/2 cup unsweetened almond milk or other non-dairy milk
– 1 tablespoon unsweetened cocoa powder
– 1 tablespoon maple syrup (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the protein powder, almond milk, and cocoa powder.
2. Blend on high speed for about 10 seconds, or until the mixture is smooth and creamy.
3. Add maple syrup if desired for an extra touch of sweetness.
4. Pour into a glass filled with ice cubes (if desired) and serve immediately.
Cooking Time: None! Just blend and enjoy!
Lentil and Walnut Meatloaf
This recipe combines the nutty flavor of walnuts with the comforting texture of lentils to create a unique and satisfying plant-based meatloaf. Perfect for a weeknight dinner or special occasion, this dish is sure to impress!
Ingredients:
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/4 cup chopped walnuts
– 1/4 cup breadcrumbs
– 1/4 cup ketchup
– 1 tablespoon tomato paste
– 1 teaspoon Worcestershire sauce
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked lentils, oats, walnuts, breadcrumbs, ketchup, tomato paste, Worcestershire sauce, smoked paprika, salt, and pepper. Mix well.
3. Shape the mixture into a loaf shape and place on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and bake for 40-45 minutes or until the lentil mixture is set and the edges are lightly browned.
Cooking Time: 40-45 minutes
Quinoa and Black Bean Stuffed Peppers
A flavorful and nutritious vegetarian recipe that’s perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese, sour cream, or diced tomatoes for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened.
4. Stir in cooked quinoa, black beans, cumin, salt, and pepper.
5. Stuff each pepper with the quinoa mixture, filling to the top.
6. Place peppers in a baking dish and cover with aluminum foil.
7. Bake for 25-30 minutes or until peppers are tender.
8. Remove foil and bake an additional 10-15 minutes or until cheese is melted (if using).
9. Serve warm, topped with your choice of optional ingredients.
Cooking Time: 40-50 minutes
High-Protein Vegan Mac and Cheese
This comforting plant-based macaroni dish gets a protein boost from chickpea flour and nutritional yeast, making it a satisfying vegan option. With just 10 ingredients and minimal prep time, you’ll be enjoying a creamy, cheesy pasta in no time.
Ingredients:
– 1 pound macaroni
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup chickpea flour
– 1/2 cup nutritional yeast
– 1 cup non-dairy milk (such as soy or almond)
– 1 teaspoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions; drain.
3. In a large saucepan, sauté onion and garlic until softened.
4. Add chickpea flour, whisking constantly for 1 minute.
5. Gradually add non-dairy milk, whisking until smooth.
6. Stir in nutritional yeast, lemon juice, salt, and pepper.
7. Combine cooked macaroni with sauce; transfer to a baking dish.
8. Bake for 20-25 minutes or until top is golden brown.
Cooking Time: 25 minutes
Servings: 4-6
Tofu Scramble with Avocado and Sprouts
A vibrant and nutritious breakfast or brunch option that’s packed with protein, healthy fats, and fiber. This recipe is a game-changer for tofu lovers!
Ingredients:
– 1 block of firm tofu, drained and crumbled
– 1/2 avocado, diced
– 1/4 cup sprouts (alfalfa or broccoli work well)
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the crumbled tofu and cook, breaking up with a spatula, until lightly browned, about 5 minutes.
5. Stir in the diced avocado, sprouts, smoked paprika (if using), salt, and pepper.
6. Cook for an additional 2-3 minutes, until the ingredients are well combined.
7. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: About 15-20 minutes
Vegan Protein Pancakes with Almond Butter
Start your day off right with these fluffy and nutritious vegan protein pancakes, packed with the nutty flavor of almond butter.
Ingredients:
– 1 scoop vegan protein powder (your favorite brand)
– 1/2 cup rolled oats
– 1/4 cup almond flour
– 1/4 cup coconut sugar
– 1/4 teaspoon salt
– 1/2 cup unsweetened almond milk
– 1 large egg replacement (e.g. flax or chia eggs, or mashed banana)
– 2 tablespoons almond butter
– Cooking spray or oil for the pan
Instructions:
1. In a blender, combine protein powder, oats, almond flour, coconut sugar, and salt.
2. Blend until well combined.
3. Add almond milk, egg replacement, and almond butter to the blender.
4. Blend until smooth and creamy.
5. Heat a non-stick pan or griddle over medium heat.
6. Spray with cooking spray or brush with oil.
7. Using 1/4 cup measuring cups, scoop batter onto the pan.
8. Cook for 2-3 minutes, until bubbles appear on the surface.
9. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: approximately 5-6 minutes per batch (makes 4-6 pancakes)
Chia Seed Pudding with Hemp Protein
This recipe combines the nutritional benefits of chia seeds and hemp protein powder to create a delicious and healthy breakfast or snack option. With its creamy texture and nutty flavor, this pudding is perfect for anyone looking to boost their protein intake.
Ingredients:
– 1/2 cup chia seeds
– 1 tablespoon hemp protein powder
– 1 cup unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon vanilla extract
Instructions:
1. In a small bowl, mix together chia seeds and hemp protein powder.
2. In a separate bowl, whisk together almond milk, honey or maple syrup (if using), and vanilla extract.
3. Add the wet ingredients to the dry ingredients and stir until well combined.
4. Cover the bowl with a lid or plastic wrap and refrigerate for at least 2 hours or overnight.
5. Once chilled, give the pudding a good stir and serve.
Cooking Time: 2 hours (or overnight)
Spiced Chickpea and Kale Soup
This hearty soup combines the comforting flavors of chickpeas, kale, and warming spices for a cozy and nutritious meal. Perfect for a chilly evening or a quick lunch, this recipe is a great way to get your daily dose of greens and protein.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cups chopped kale (curly or lacinato work well)
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, heat 2 tablespoons of oil over medium-high heat. Add onion and cook until translucent, about 3-4 minutes.
2. Add garlic, cumin, smoked paprika, and cayenne pepper. Cook for 1 minute, stirring constantly.
3. Add chickpeas, kale, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until kale is tender.
4. Season with salt and pepper to taste. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 25-30 minutes
Vegan Lentil and Mushroom Bolognese
A hearty and flavorful vegan twist on the classic Italian dish, this recipe combines tender lentils and savory mushrooms in a rich tomato sauce.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 can (28 oz) crushed tomatoes
– 1 cup vegetable broth
– 1 tablespoon olive oil
– 1 teaspoon dried basil
– 1/2 teaspoon dried oregano
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the lentils according to package instructions until tender. Drain and set aside.
2. In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes.
3. Add the mushrooms and garlic; cook until the mushrooms release their liquid and start to brown, about 5-7 minutes.
4. Stir in the crushed tomatoes, vegetable broth, basil, oregano, salt, and pepper. Bring to a simmer.
5. Add the cooked lentils to the saucepan and stir to combine.
6. Reduce heat to low and let simmer for 20-25 minutes or until the flavors have melded together.
7. Taste and adjust seasoning as needed. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-50 minutes
Almond Butter and Berry Protein Oats
Get ready to power up your morning with this delicious and healthy oatmeal recipe. Combining creamy almond butter, sweet berries, and protein-rich oats, you’ll be fueled for whatever the day brings.
Ingredients:
– 1/2 cup rolled oats
– 1 tablespoon almond butter
– 1/4 cup mixed berries (fresh or frozen)
– 1 scoop vanilla protein powder
– 1/2 cup unsweetened almond milk
– Pinch of salt
Instructions:
1. In a medium-sized bowl, combine oats and protein powder.
2. Add almond milk and stir until the mixture is smooth and creamy.
3. Mix in almond butter until well combined.
4. Fold in mixed berries.
5. Cook on high heat for 1-2 minutes or until the oats have absorbed most of the liquid.
6. Serve hot, garnished with additional berries if desired.
Cooking Time: 2-3 minutes
Baked Falafel with Tahini Dressing
Elevate your Middle Eastern-inspired meal with these crispy and flavorful baked falafel, served with a creamy and tangy tahini dressing.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup breadcrumbs
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 2 tablespoons olive oil
– Tahini dressing (see below)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mash the chickpeas using a fork or a potato masher.
3. Add breadcrumbs, parsley, garlic, lemon juice, cumin, salt, and pepper. Mix well.
4. Using your hands, shape the mixture into small patties.
5. Place the falafel on a baking sheet lined with parchment paper. Drizzle with olive oil.
6. Bake for 20-25 minutes or until golden brown.
7. Serve with tahini dressing (see below).
Tahini Dressing:
– 1/2 cup tahini
– 1/4 cup lemon juice
– 1/4 cup water
– Salt, to taste
Mix all ingredients together in a bowl until smooth.
Vegan Pumpkin Seed Protein Bars
These no-bake protein bars are packed with the nutritional benefits of pumpkin seeds, perfect for a quick energy boost or post-workout snack.
Ingredients:
– 1 cup rolled oats
– 1/2 cup dates, pitted
– 1/4 cup pumpkin seeds
– 1/4 cup nut butter (peanut-free)
– 1 tablespoon maple syrup
– 1/4 teaspoon salt
– 1/4 teaspoon vanilla extract
Instructions:
1. In a food processor, combine oats, dates, and pumpkin seeds. Process until well combined.
2. Add the nut butter, maple syrup, salt, and vanilla extract. Process until smooth.
3. Press the mixture into an 8×8 inch lined baking dish.
4. Refrigerate for at least 30 minutes to set.
5. Cut into bars of desired size.
Cooking Time: None! These no-bake bars are ready in just a few minutes of prep time.
Enjoy your delicious and nutritious vegan pumpkin seed protein bars!
Soy Curls and Broccoli Stir-Fry
A quick and easy stir-fry recipe that combines the nutty flavor of soy curls with the crunch of broccoli, all in one savory dish. Perfect for a weeknight meal or as a vegan option for a crowd.
Ingredients:
– 1 cup Soy Curls
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent (3-4 minutes).
3. Add the broccoli and cook for an additional 2-3 minutes, or until tender but still crisp.
4. Add the Soy Curls and soy sauce; stir-fry for 1-2 minutes to combine.
5. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 10-12 minutes
Summary
Get ready to fuel your fitness goals with these 20 protein-packed vegan bodybuilding recipes for muscle growth. From hearty bowls and stir-fries to decadent smoothies and indulgent treats, this collection has something for every taste and dietary need. Whether you’re a seasoned athlete or just starting out on your fitness journey, these high-protein vegan recipes will help you power through even the toughest workouts and support muscle recovery. Say goodbye to boring diets and hello to a world of delicious, plant-based nutrition that’s both nourishing and satisfying.
