Are you trying to eat more protein and fiber?? You’ve come to the right place! Here are 20+ high-protein and high-fiber vegan recipes made with whole food ingredients like beans, tofu, whole grains, seeds, and veggies.
Whether you’re meal-prepping or just looking for crowd-pleasing options, there’s something here for every day of the week. You’ll find curries, stews, sheet-pan dinners, and salads.
This is where plant-based eating really shines. Beans, lentils, and chickpeas are the best of both worlds, naturally high in protein and fiber, all in one affordable ingredient. They are also an excellent source of complex carbohydrates, iron, magnesium, folate, and antioxidants!
You can add even more fiber and protein to these dishes by including whole grains like brown rice and quinoa, nuts and seeds such as pumpkin seeds and almonds, and protein-rich foods like tofu, tempeh, and seitan.
These recipes are everyday meals that are nourishing, delicious and easy to make.
Bean Stews
Puttanesca Butter Beans
Umami-packed puttanesca sauce pairs beautifully with hearty butter beans! Puttanesca beans are a versatile, 1-pot meal that is absolutely full of flavor.
White Beans Mushroom Alfredo
Creamy Tuscan White Beans
These Tuscan White beans have a luscious sauce made from sun dried tomato, Italian herbs, lots of caramelized onion, mushrooms, and nondairy cream such as cashew cream. These decadent beans are great for weeknight dinner, they need just a few minutes and few pantry ingredients!
Butter Bean Parmigiana
Butter bean parmigiana is a cozy, 1-pan bean parmesan stew dinner with layers of amazing flavor and textures! No extra bowls needed! Layer cheesy tofu spinach mixture with pasta sauce, butter beans and vegan Parmesan and bake! Serve with garlic bread or pasta!
Sicilian Pesto Butter Beans
Have you tried Sicilian pesto? This nutty, toasty, creamy, cherry tomato and basil pesto is delicious paired with tender butter beans for a quick and flavorful 1-pan meal! Ready in about 30 minutes.
Lemon Garlic Butter Beans
Lemon Garlic butter beans with bright, lemony flavors are a super quick, 1-pan, 30 minute creamy refreshing recipe. Serve with pasta, or crusty bread or rice for an easy meal.
Sheet Pan Meals
Sheet Pan Veggies and Beans with Lemon Yogurt Sauce
High protein and fiber. Mix everything right in the pan meal, this Sheet pan roasted veggies and beans with Creamy Lemon Yogurt sauce, has amazing flavor and texture! Wrap it, bowl it, swipe with bread!
Smoky Berbere Sheet Pan Veggie Dinner
Spice up your dinner routine with this flavorful Berbere Sheet Pan Dinner! Veggies, beans and tofu cubes are seasoned with a bold Ethiopian spice blend, baked until caramelized, then drizzled with a creamy lemon tahini dressing.
Smoky Cajun Veggies with Smashed White Beans
Crispy smashed white beans and Cajun veggies roasted on one sheet pan, then tossed in a creamy, tangy chipotle-lime dressing. A versatile meal you can serve in bowls, tacos, or wraps.
