6 Non Meat Protein Recipes

We all know that protein is essential for muscle growth and fat loss, but you may not know that your protein doesn't always have to come from animal sources. Plants can be a great source of clean protein—you just have to know what kinds to buy. If you're tired of constantly firing up the grill for chicken breasts and turkey burgers, try something new!

Use these six protein-filled, plant-based recipes to add some new flavors and protein sources to your diet. They'll help fuel your transformation and keep you feeling healthy and energized!

1 / Quinoa Salad

This is one of my favorite summer salads to bring to barbecues or to pot-luck parties. It also serves well for weekly meal planning! This dish isn't your average green side salad, but has a healthy dose of protein, complex carbs and good-for-you fats. Pair it with lean meat for a complete meal.

Ingredients

• 1 cup uncooked, dry Quinoa
• 1 cup shelled, frozen Edamame
• 1 Red Bell Pepper
• 1/4 cup chopped Cilantro
• 1 Lime
• 1 tbsp Olive Oil
• 1/2 tsp each of Garlic Powder, Onion Powder, Cumin, and Paprika
• Salt and Pepper, to taste

Optional Add-ins

• 1/2 cup cooked Black Beans
• 1/2 Red Onion, chopped
• 1 Tomato, chopped
• 1/2 Cucumber, chopped
• 1/4 cup Hummus

Directions

1. Bring 2 cups of water and 1 cup dry quinoa to a rolling boil. Boil for 2 minutes.
2. Reduce to a simmer and cover. Allow to cook for another 15 minutes, then fluff with a fork.
3. In a separate small saucepan, boil frozen edamame in water for 5 minutes, or until fully cooked.
4. Once quinoa and edamame are fully cooked, add all ingredients in a large bowl and mix until all flavors are incorporated.

Nutrition Facts
(without add-ins)
Serving Size Per serving, recipe makes 4 servings

Amount per serving

Calories 141

Total Fat6g

Total Carbs16g

Protein7g

 Quinoa Salad PDF (121 KB)

2 / Stacked Portabellas

This is a filling, hearty veggie dish! Even though there's no meat, you'll still need a knife and fork to dig into this meal.

Ingredients

• 2 large Mushroom Portabella Caps rinsed clean and dried
• 1 cup cooked Quinoa
• 1/2 cup crumbled Tempeh
• 1/2 Onion, diced
• 1 cup Spinach
• 1 Tomato, sliced
• 2 tbsp shredded Almond Cheese or Fat-free Mozzarella
• 1 tbsp Olive Oil
• 1/2 tbsp each of Paprika, Cumin, Garlic Powder, and Onion Powder
• Sea Salt and Black Pepper, to taste

Directions

1. Turn on oven to high broil.
2. Heat olive oil in a large saute pan over medium heat.
3. Add onion and tempeh to pan and saute for 2-3 minutes, or until onion begins to soften.
4. Add quinoa, spices, salt and pepper and saute a few more minutes.
5. On a baking sheet, place portabello mushrooms brushed lightly with olive oil.
6. Stack mushroom caps with spinach, quinoa mixture, sliced tomatoes, and shredded cheese.
7. Broil for 5 minutes.

Nutrition Facts
Serving Size Per serving, serves 2

Amount per serving

Calories 1,345

Total Fat15.3g

Total Carbs24g

Protein20.15g

 Stacked Portabellas PDF (121 KB)

3 / Mexican Style Protein Bowl

Give yourself a break from grilled meat and throw these ingredients together for an easy and tasty alternative to the usual. You'll get all the flavor of a Mexican-restaurant meal without the fried fat and unhealthy calories!

Ingredients

• 1/2 cup cooked Brown Rice
• 1/3 cup cooked Black Beans
• 2 heaping spoonfuls of Salsa
• 1/4 sliced Avocado

Optional Add-ins

• 2 tbsp plain Fat-free Greek Yogurt
• Your favorite go-to Hot Sauce

Directions

1. In a bowl, combine all ingredients.
2. Enjoy!

Nutrition Facts (with Greek Yogurt)
Serving Size Per serving, recipe serves one

Amount per serving

Calories 292

Total Fat9g

Total Carbs40g

Protein12g

 Mexican Style Protein Bowl PDF (13 KB)

4 / Tofu Bento

This is a great protein-packed meal I love to make for lunch during the week. I usually take whatever vegetables I have in the fridge, stir fry them with some lively spices, and add them to brown rice and tofu. Use whatever veggies you'd like—below are my usual ingredients.

Ingredients

• 1 package extra firm Tofu
• 2 cups cooked Brown Rice
• 2 tbsp Low-sodium Soy Sauce
• 1 tsp each of Ginger, Garlic Powder, and Onion Powder
• 1 tsp Chili Paste
• 1 bunch Broccolini, chopped
• 1 Red Bell Pepper, sliced
• 1 Orange Bell Pepper, sliced
• 1/4 cup sliced Green Onion (optional)
• Sriracha to top (optional)

Directions

1. Remove tofu from package and press with paper towels to absorb all excess moisture.
2. Chop tofu into cubes and place in large Ziploc bag.
3. In a large saute pan, heat olive oil over medium heat.
4. Add broccolini and bell pepper and stir until lightly softened.
5. Heat another pan to medium heat and add tofu.
6. Cook tofu for 5 minutes, stirring occasionally until all sides get cooked.
7. To serve, add 1/2 cup of brown rice and top with tofu, veggies, and green onions.

Nutrition Facts
Serving Size Per serving, recipe makes 4

Amount per serving

Calories 257

Total Fat8g

Total Carbs13g

Protein18g

 Tofu Bento PDF (13.8 KB)

5 / Lentil Marinara Spaghetti Squash

When you're dieting for a competition, it's unlikely your nutrition plan allows for pasta. Don't be sad! This recipe tastes just as good as the real thing—just without all the simple carbs. You'll get some healthy, complex carbs from the lentils and extra veggie goodness from the spaghetti squash.

Ingredients

• 1 whole Spaghetti Squash
• 1 can diced Tomatoes (look for low-sugar and low-sodium versions)
• 1 cup cooked Lentils
• 1 tbsp Olive Oil
• 1 cup Broccoli, chopped
• 1/2 Onion, chopped
• 1/2 Red Bell Pepper chopped
• 1 tbsp chopped Garlic
• 1 tbsp Italian Seasoning
• Salt and Black Pepper, to taste

Directions

1. Preheat oven to 400 degrees.
2. Pierce squash with fork multiple times and bake for 60 min, or until outside is softened.
3. In a large pan, heat olive oil and garlic over medium heat.
4. Add lentils, tomatoes, veggies and spices.
5. Bring to a boil and reduce to a simmer for 15 minutes.
6. While sauce is cooking, scrape out spaghetti squash with fork onto plate.
7. Top with about one cup of lentil marinara sauce.

Nutrition Facts
Serving Size Per serving, recipe serves 4

Amount per serving

Calories 140

Total Fat16g

Total Carbs20.3g

Protein8g

 Lentil Marinara Spaghetti Squash PDF (13.7 KB)

6 / Tempeh Lettuce Wraps

Many people love P.F. Chang's chicken lettuce wraps. I was inspired to create a cleaner, meat-free version at home! It is quick and tasty, and a great option for a low-carb dinner.

Ingredients

• 1 package Tempeh, crumbled
• 1/2 Red Bell Pepper, chopped
• 1/2 Onion, chopped
• 1 tbsp chopped Garlic
• 1 tbsp Olive Oil
• 1 tbsp Low-sodium Soy Sauce
• 1 tsp of Ginger, Onion, and Garlic Powder
• 1 head Butter-leaf Lettuce

Directions

1. Heat olive and garlic in a large pan over medium heat.
2. Add onion, tempeh, and bell pepper and saute for 3 minutes.
3. Add soy sauce and spices and cook for another 2 minutes.
4. Spoon mixture into lettuce leaves.

Nutrition Facts
Serving Size Per serving, recipe makes 4

Amount per serving

Calories 180

Total Fat9.5g

Total Carbs12g

Protein13g

 Tempeh Lettuce Wraps PDF (13.2 KB)