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Looking for high-protein vegan and vegetarian meals? Prioritizing protein is key to feeling satiated and building muscle on a plant-based diet. Here is a selection of easy protein-packed, plant-based recipes for dinner, meal-prep, lunch or breakfast!

High Protein Meatless Meals

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  • Author: Sylvia Fountaine | Feasting at Home
  • Prep Time: 2
  • Cook Time: 8
  • Total Time: 10 minutes
  • Yield: 4 1x
  • Category: vegan, tofu, protein
  • Method: sauteed
  • Cuisine: Mexican
  • Diet: Vegan


Keep hunger at bay with these High-Protein Vegetarian Meals! Meal prep this recipe for Tofu Sofritas to add to bowls, tacos, burritos and more! Sofritas


Units Scale


  1. Pat dry the tofu lightly with paper towels.
  2. Heat the oil in a large nonstick pan or cast iron skillet over medium heat.
  3. Break the tofu apart into the pan with your fingers, then break it into small pea-sized crumbles with a spatula. Place in the hot skillet and season with the salt and pepper. Sear the tofu, letting it get some crispy bits, about 5 minutes.
  4. Sprinkle in all the spices—smoked paprika, chili powder, garlic powder, cumin, coriander, and oregano—mixing to coat well. If it seems dry, add a little more olive oil. Saute 2-3 more minutes. 
  5. Add the water and tomato paste, stirring well to combine. 
  6. Taste, and add a tiny little sprinkling of soy sauce, for added depth of flavor. Adjust salt and heat adding ground chipotle powder if you like.
  7. Serve warm in tacos or bowls, or add to burritos, salads, and nachos, etc.


Sofritas will keep up to 4 days in an airtight container up to 4 days in the refrigerator. Reheat gently on the stovetop, or microwave. Sofritas can be frozen for up to 3 months and thaw overnight in the fridge before reheating.


  • Serving Size: 4 ounces
  • Calories: 164
  • Sugar: 1.7 g
  • Sodium: 488.2 mg
  • Fat: 12 g
  • Saturated Fat: 1.7 g
  • Carbohydrates: 5.1 g
  • Fiber: 2.1 g
  • Protein: 10.8 g
  • Cholesterol: 0 mg