No-Fuss High Protein Vegan Meals (Chop & Bake Only!)

Need 3 high protein vegan meals that are actually easy? Here are three simple recipes you just chop and bake. Subscribe for weekly plant-based meal prep ideas, and let me know in the comments which of these three recipes you want to try first!

My favorite seitan recipes: https://youtu.be/2RpWSWsFslc?si=Crq1YGdU6gIZioD5

✨ My favorite kitchen tools:
My kitchen scale: https://link.amazon/B00q3ZKj2
Soy TVP: https://link.amazon/B0gIuowq1
Pea TVP: https://link.amazon/B0hlpf7zw
Pyrex glass baking dish: https://link.amazon/B0hSdfIsv

Recipe 1: Creamy White Bean + Seitan (makes 4 servings)
Per serving: 440–480 calories | 35–40 g protein | 8–12 g fat | 11–14 g fiber

Ingredients:
12 oz seitan, bite-sized (340 g) (Or sub vegan sausages)
1½ cups cooked cannellini beans, drained and rinsed (255 g)
1½ cups baby potatoes, cut into ½-inch cubes (225 g)
1 small yellow onion, chopped (150 g)
2-3 cups chopped kale (150-200 g) Or sub spinach
3 cloves garlic, minced (9 g)
1½ cups vegetable broth (360 g) If you want it more broth-y, add an extra 1 cup
½ cup unsweetened soy milk (120 g)
¼ cup nutritional yeast (15 g)
1 tbsp cornstarch (8 g)
1 tsp Italian seasoning (1 g)
½ tsp dried thyme (0.5 g)
1 tbsp lemon juice (15 g)
Black pepper, to taste
Salt, to taste

Directions:
Preheat oven to 400°F (200°C). Add everything except the lemon juice to a baking dish and stir well. Cover tightly with foil and bake for 35–40 minutes. Uncover and bake another 15–20 minutes, until the potatoes are tender and the edges begin to brown. Stir in the lemon juice and let rest for 5–10 minutes before serving.
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Recipe 2: TVP Enchiladas (Makes 4 servings)
Per serving: ~385 calories | ~32 g protein | ~4.5g fat | ~12 g fiber

Ingredients:
110 g TVP (about 1⅓ cups, depending on the mince)
1½ cups cooked black beans or lentils (255 g)
2 cans red enchilada sauce (592 mL)
1 cup vegetable broth (240 g)
1 cup frozen corn (140 g)
1 medium red bell pepper, chopped (150 g)
1 small onion, chopped (100 g)
6-8 small corn tortillas, torn into pieces (150-200 g)
¼ cup nutritional yeast (15 g)
1 tsp chili powder (2.5 g)
1 tsp ground cumin (2 g)
½ tsp smoked paprika (1 g)
½ tsp garlic powder (1.5 g)
½ tsp salt (about 3 g)
Optional: vegan cheese (for the top), lime & cilantro (for serving)

Directions: Preheat oven to 375°F (190°C). Mix the TVP with the broth first, let it hydrate for 5–10 minutes. Stir together your spice mix. Layer your baking dish with sauce, tortillas, onion, bell pepper, corn, TVP, beans and sprinkle half of spice mixture on top. Repeat layers, ending with tortillas and sauce on the top. Optional grated vegan cheese on the top. Cover tightly with foil, and bake for 40 minutes. Uncover and bake another 10–15 minutes. Let rest for 5–10 minutes before serving. Serve with fresh lime & cilantro, if desired.
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Recipe 3: Mediterranean Tofu + Orzo
Makes 4 servings
Per serving: ~430–470 calories | ~32 g protein | ~4–7 g fat | ~9–12 g fiber

Ingredients:
450 g Big Mountain soy-free tofu (or sub 350g seitan, or vegan sausages)
1 cup dry orzo (180 g)
1 cup cooked chickpeas, drained and rinsed (165 g)
2 cups vegetable broth (460 g)
1½ cups cherry tomatoes, halved (225 g)
1 cup artichoke hearts, drained and chopped (170 g)
1 small red onion, chopped (100 g)
3 cloves garlic, minced (9 g)
½ cup sliced Kalamata olives (75 g)
1 tsp dried oregano (1 g)
½ tsp garlic powder (1.5 g)
1 lemon, zest and juice (about 15–30 g juice)
1–2 cups spinach (80–100 g)
Black pepper, to taste
Optional for serving: fresh herbs such as basil & parsley

Directions:
Preheat oven to 400°F (200°C). Cut the tofu into small cubes. Add it to a baking dish with the dry orzo, chickpeas, broth, water, tomatoes, artichokes, red onion, garlic, olives, oregano, garlic powder, salt, and pepper. Stir well. Cover tightly with foil and bake for 25 minutes.
Uncover, add the spinach and lemon zest. Bake uncovered for another 10–15 minutes, until the orzo is tender. If it looks dry before the orzo is cooked, add ¼–½ cup hot water or broth (60–120 g). Squeeze on lemon juice, and let rest for about 5–10 minutes before serving. Garnish with fresh herbs, if desired.
Meal-prep tip: Orzo continues absorbing liquid as it sits, so check it as soon as it’s finished baking. Avoid leaving it sitting uncovered for a long time before portioning.

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