Effortless High-Protein Vegan Recipes for Busy Parents
Being a busy parent often means juggling many responsibilities, leaving little time for elaborate meal prep. However, ensuring your family gets enough protein, especially on a vegan diet, doesn't have to be a daunting task. Here, we'll explore simple yet delicious high-protein vegan recipes that can easily fit into your hectic schedule while satisfying everyone's taste buds.
Cherry Pie Cream of Rice
This delightful dish combines the creamy texture of rice with the sweet notes of cherry pie, all while packing a powerful protein punch.
Ingredients
- 80 grams Cream of Rice
- 400 grams Water
- 70 grams Vedge Protein Powder (pea and pumpkin blend)
- 255 grams Sugar-Free Cherry Pie Filling
- One serving Coconut Yogurt (toasted coconut flavor)
- Salt to taste (optional)
Instructions
- Heat 400 grams of water and mix with 80 grams of cream of rice. Microwave for 1.5 minutes, stir, and microwave for another 90 seconds if needed for a thick consistency.
- Stir in 70 grams of Vedge protein powder until fully combined and microwave for an additional minute.
- Let it cool slightly if you're planning to eat it later. Optionally, add a pinch of salt for flavor.
- Layer with cherry pie filling and coconut yogurt. Repeat layers if desired.
- Store in the fridge to enjoy cold or serve immediately.
Say Grace Protein Stew
A hearty stew that's both protein-rich and satisfying, perfect for a quick family meal.
Ingredients
- 65 grams Say Grace Shreds
- 15 grams Nutritional Yeast
- 170 grams Sugar Snap Pea Stir-Fry
- 227 grams Great Northern Beans
- 3 cups Water
- Spices: salt, pepper, garlic, cumin, Montreal chicken seasoning, harissa seasoning
Instructions
- Boil water in a large pot.
- Add Say Grace Shreds, sugar snap pea stir-fry, nutritional yeast, great northern beans, and your spices of choice.
- Stir and cook on medium heat until Say Grace is chewy.
- Once cooked, serve and enjoy!
Garlic Seitan Balls
These flavorful seitan balls are perfect for a quick snack or as part of a larger meal.
Ingredients
- 80 grams Vital Wheat Gluten
- 20 grams Nutritional Yeast
- Garlic powder, Salt, Pepper
- Optional: Chopped fresh garlic, Apple cider vinegar, Avocado, Hot sauce
- Water (enough to form a dough)
Instructions
- Mix vital wheat gluten and nutritional yeast with garlic powder, salt, and pepper.
- Add water gradually until a dough forms. Shape into small balls.
- Air fry at 400°F for about 15 minutes. Flip and fry for an additional 10 minutes.
High Protein Banana Bread
This banana bread is not only a delicious treat but also a great source of protein, perfect for breakfast or a snack.
Ingredients
- 50 grams Vedge Vanilla Ice Cream Protein Powder
- 90 grams Vital Wheat Gluten
- 240 grams Bananas
- 30 grams Walnuts
- Cinnamon, Salt
Instructions
- Preheat the oven to 420°F.
- Mash bananas and mix with protein powder, vital wheat gluten, cinnamon, and salt. Add water until dough-like consistency is achieved.
- Transfer to a greased pan, sprinkle with walnuts, and bake for about 20 minutes. Flip halfway through.
- Check with a toothpick; if desired, bake for another 10 minutes for extra crispiness.
- Let cool, slice, and enjoy with your favorite toppings.
Frequently Asked Questions
How can I ensure my family gets enough protein on a vegan diet?
Incorporate a variety of protein-rich plant foods such as beans, lentils, tofu, tempeh, seitan, and protein powders into meals. The recipes provided are excellent examples of how to achieve this easily.
What are some common mistakes to avoid when cooking with protein powders?
Common mistakes include using too much powder, which can alter the taste and texture, and not mixing well enough, leading to lumps. Always follow recipe guidelines and mix thoroughly.
Can I substitute ingredients if I don't have everything on hand?
Yes, many ingredients in these recipes can be substituted. For example, you can use a different type of plant-based protein powder or swap out cherries for another fruit in the cream of rice recipe.
Are these recipes suitable for meal prep?
Absolutely! These recipes can be prepared in advance and stored in the fridge, making them perfect for meal prep. They maintain their flavor and nutritional value when stored properly.
How can I make these recipes more kid-friendly?
To make these recipes more appealing to kids, consider adjusting the spices to their taste preferences and involving them in the preparation. Adding fun toppings like fruit or nuts can also make meals more enticing.
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