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High-Protein Pasta Dishes: 10 Plant-Based Meal Prep Ideas

happy asian women cooking oriental noodles in kitchen

n the world of plant-based cuisine, pasta is a true champion. It’s versatile, comforting, and can be the basis for a myriad of delicious dishes. However, many people on plant-based diets worry about getting enough protein. That’s where protein-rich pasta comes into play. Made from a variety of ingredients like lentils, chickpeas, and whole wheat, these pastas provide a significant protein boost, making it easier for plant-based eaters to meet their protein needs.

In this post, we’ll explore ten high-protein pasta dishes that are perfect for plant-based meal prep. Each recipe will include detailed instructions, serving size in grams, estimated macronutrients, and practical storage tips.

1. Lentil Pasta with Roasted Veggies and Pesto

For this dish, you’ll be using pasta made from lentils, which packs a considerable protein punch. Roast a mix of your favorite veggies, prepare a homemade pesto, and toss everything together with the cooked pasta.

  • Serving Size: 350g
  • Macros (per serving): 500 calories, 22g protein, 70g carbs, 15g fat
  • Cooking time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

2. Chickpea Pasta Primavera

Chickpea pasta is another excellent protein source. For this dish, sauté a selection of colorful spring vegetables and toss with cooked chickpea pasta and a light lemony sauce.

  • Serving Size: 350g
  • Macros (per serving): 520 calories, 26g protein, 75g carbs, 15g fat
  • Cooking time: 35 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

3. Whole Wheat Spaghetti with Vegan Bolognese

Whole wheat spaghetti provides more protein than its white counterpart. Pair it with a vegan Bolognese sauce made from lentils or textured vegetable protein for a satisfying, protein-rich meal.

  • Serving Size: 400g
  • Macros (per serving): 600 calories, 25g protein, 90g carbs, 15g fat
  • Cooking time: 50 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

4. Quinoa Pasta with Vegan Alfredo Sauce

Quinoa pasta is a great gluten-free, high-protein option. Pair it with a creamy vegan Alfredo sauce made from cashews and nutritional yeast for a decadent, high-protein dish.

  • Serving Size: 350g
  • Macros (per serving): 550 calories, 20g protein, 80g carbs, 20g fat
  • Cooking time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

5. Black Bean Pasta with Vegan Pesto and Roasted Tomatoes

Black bean pasta is incredibly high in protein and has a unique, hearty flavor. Pair it with a vibrant vegan pesto and sweet roasted tomatoes for a flavorful, nutrient-packed meal.

  • Serving Size: 350g
  • Macros (per serving): 600 calories, 30g protein, 75g carbs, 20g fat
  • Cooking time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

6. Edamame Spaghetti Aglio e Olio

Edamame spaghetti is another high-protein, gluten-free pasta option. Prepare a traditional Italian aglio e olio sauce with garlic, olive oil, and chili flakes, then toss with the cooked spaghetti for a simple, flavorful dish.

  • Serving Size: 350g
  • Macros (per serving): 580 calories, 28g protein, 65g carbs, 25g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

7. Red Lentil Penne with Vegan Vodka Sauce

Red lentil penne is a protein-rich pasta option that holds up well to hearty sauces. Prepare a vegan vodka sauce using cashew cream, and toss it with the cooked penne for a comforting, high-protein meal.

  • Serving Size: 350g
  • Macros (per serving): 550 calories, 26g protein, 75g carbs, 18g fat
  • Cooking time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

8. Buckwheat Soba Noodles with Peanut Sauce

Buckwheat soba noodles are a high-protein, gluten-free pasta option. Toss them with a savory peanut sauce and your favorite veggies for a flavorful, protein-packed dish.

  • Serving Size: 350g
  • Macros (per serving): 550 calories, 20g protein, 75g carbs, 20g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

9. Spelt Spaghetti with Vegan Carbonara Sauce

Spelled spaghetti is a whole-grain pasta that provides a good amount of protein. Prepare a vegan carbonara sauce using silken tofu and nutritional yeast, then toss it with the cooked spaghetti for a creamy, protein-rich dish.

  • Serving Size: 400g
  • Macros (per serving): 600 calories, 24g protein, 85g carbs, 18g fat
  • Cooking time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

10. Green Pea Pasta with Vegan Pesto and Grilled Veggies

Green pea pasta is a colorful, protein-rich pasta option. Pair it with a vibrant vegan pesto and grilled veggies for a nutritious, high-protein dish.

  • Serving Size: 350g
  • Macros (per serving): 530 calories, 25g protein, 70g carbs, 18g fat
  • Cooking time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

    Pasta dishes can be both comforting and protein-packed, especially when you choose the right types of pasta. These plant-based, high-protein pasta dishes offer variety and nutritional value, ensuring that your meal prep never gets boring. Enjoy creating these recipes, and remember, the kitchen is a place for creativity – feel free to make these dishes your own.

We’d love to hear your thoughts about these high-protein pasta recipes. Feel free to leave a comment below sharing your experiences and favorite pasta recipes. If you found this post helpful, consider sharing it with other plant-based eaters in your life. Happy cooking!

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10 Low-Carb, Plant-Based Meal Prep Ideas

bowl of vegetable salad

Adopting a low-carb, plant-based diet can be incredibly beneficial for your health. It combines the benefits of a plant-based diet — high in fiber, vitamins, and minerals and low in saturated fat — with the potential benefits of a low-carb approach, such as weight loss, improved blood sugar control, and enhanced cognitive performance.

However, meal planning can be a bit challenging when you’re trying to balance these two dietary approaches. Many plant-based proteins, like beans and whole grains, also come with a substantial amount of carbohydrates. The key lies in choosing high-protein, low-carb plant foods and complementing them with an array of non-starchy vegetables.

Here are 10 gourmet, low-carb, plant-based meal prep ideas that are high in protein and flavor without an excess of carbs. Each recipe includes detailed instructions, serving size, macronutrients, and essential meal prep information.

1. Tofu Stir-Fry with Non-Starchy Vegetables

Start this stir-fry by pressing your tofu to remove excess moisture, then cut it into cubes. In a large wok or skillet, heat a bit of olive oil and add your tofu, allowing it to brown on all sides. While your tofu is cooking, chop a medley of non-starchy vegetables — bell peppers for sweetness, broccoli for a satisfying crunch, and snap peas for a bit of fresh, green flavor. Once your tofu is browned, add in the vegetables, stirring frequently. Season your stir-fry with soy sauce, fresh minced garlic, and a sprinkle of ground ginger. Finish with a dash of sesame seeds for an added layer of flavor and texture.

  • Serving Size: 250g
  • Macros (per serving): 300 calories, 20g protein, 15g carbs, 18g fat
  • Cooking time: 25 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

2. Mediterranean Grilled Tempeh Salad

Begin by marinating your tempeh in a blend of olive oil, lemon juice, oregano, and garlic. Allow it to soak up the flavors for at least an hour, then grill the tempeh until it’s golden and crisp. In the meantime, assemble your salad. Opt for a mix of leafy greens as the base, and add sliced cucumber, cherry tomatoes, and kalamata olives. For the dressing, whisk together tahini, lemon juice, garlic, and a bit of water to thin it out. Once your tempeh is ready, serve it atop the salad, drizzled with the tangy, creamy dressing.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 20g protein, 10g carbs, 25g fat
  • Cooking time: 30 minutes (excluding marinating time)
  • Best time to eat: Lunch
  • Storage instructions: Store salad components and dressing separately in the refrigerator for up to 4 days. Best assembled right before eating.

3. Zucchini Noodles with Almond Butter Sauce

This meal starts by making your zucchini noodles, often referred to as “zoodles.” You can use a spiralizer or a vegetable peeler to create these light, noodle-like strands. Next, prepare your almond butter sauce by blending together almond butter, soy sauce, garlic, ginger, and a splash of lime juice until smooth. Pan-fry tofu cubes in a bit of olive oil until they’re crispy on all sides. To assemble, toss your zoodles with the almond butter sauce until they’re well coated, then top with your crispy tofu cubes. This dish offers a satisfying crunch and a rich, savory flavor profile that’ll keep your taste buds guessing.

  • Serving Size: 200g
  • Macros (per serving): 350 calories, 15g protein, 12g carbs, 28g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store components separately in the refrigerator for up to 3 days. Best assembled right before eating.

4. Cauliflower Rice Stuffed Bell Peppers

Begin by preheating your oven and prepping your bell peppers. Choose brightly colored peppers, cut off their tops, and remove the seeds. Next, prepare your cauliflower rice. You can buy pre-riced cauliflower or make your own by pulsing cauliflower florets in a food processor until they resemble rice grains. In a skillet, sauté onions and garlic until they’re fragrant, then add in the cauliflower rice and cook until it’s tender. Mix in cooked lentils for a protein boost, season with your favorite herbs and spices, and then stuff this mixture into your bell peppers. Bake until the peppers are tender and the tops are slightly browned.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 15g protein, 20g carbs, 14g fat
  • Cooking time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days. Best reheated before serving.

5. Tempeh Lettuce Wraps

Start by marinating tempeh in a mixture of soy sauce, rice vinegar, and a touch of maple syrup. After letting it soak up the flavors for at least an hour, pan-fry the tempeh until it’s crisp and caramelized. While the tempeh cooks, prep your veggies: thinly slice bell peppers, grate some carrots, and chop up a cucumber. Now, assemble your wraps. Use large, sturdy lettuce leaves (like romaine or butterhead), lay down a layer of veggies, add a few slices of tempeh, and top with a drizzle of peanut sauce.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 20g protein, 15g carbs, 20g fat
  • Cooking time: 30 minutes (excluding marinating time)
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store components separately in the refrigerator for up to 4 days. Best assembled right before eating.

6. Almond Butter Tofu Stir-Fry

Press tofu and cube it, then marinate in a mixture of almond butter, soy sauce, and lime juice. While the tofu is marinating, chop up non-starchy vegetables like bell peppers, snow peas, and broccoli. In a large pan or wok, stir-fry the tofu until it’s browned on all sides, then remove and set aside. In the same pan, stir-fry your vegetables until they’re tender-crisp. Add the tofu back in, and toss everything together to combine.

  • Serving Size: 300g
  • Macros (per serving): 375 calories, 20g protein, 18g carbs, 25g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

7. Spaghetti Squash with Vegan Pesto

Roast a spaghetti squash in the oven until it’s tender enough to shred into strands with a fork, creating a low-carb, grain-free “pasta.” While the squash roasts, make your vegan pesto by blending fresh basil, garlic, pine nuts, nutritional yeast (for a cheesy flavor without the dairy), olive oil, and a squeeze of lemon juice. When the spaghetti squash is ready, shred it into strands, toss with the vegan pesto, and top with roasted cherry tomatoes for a burst of flavor.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 10g protein, 15g carbs, 28g fat
  • Cooking time: 1 hour
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days. Best reheated before serving.

8. Vegan Portobello Mushroom Fajitas

Marinate portobello mushroom slices in a blend of olive oil, lime juice, cumin, and chili powder. Sauté the mushrooms until they’re tender, then set aside. In the same pan, sauté bell peppers and onions until they’re soft and slightly caramelized. Serve the sautéed veggies and mushrooms in lettuce wraps, topped with avocado slices and a squeeze of fresh lime juice.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 10g protein, 15g carbs, 22g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store components separately in the refrigerator for up to 4 days. Best assembled right before eating.

9. Vegan “Egg” Salad Lettuce Wraps

Make a vegan “egg” salad by mashing tofu with vegan mayo, mustard, turmeric (for color), and black salt (which provides a sulfurous, eggy flavor). Add finely chopped celery and onions for a bit of crunch. Serve the “egg” salad in lettuce wraps, with a side of cucumber slices and cherry tomatoes.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 20g protein, 10g carbs, 20g fat
  • Cooking time: 15 minutes
  • Best time to eat: Lunch
  • Storage instructions: Store the “egg” salad in an airtight container in the refrigerator for up to 4 days. Best served cold.

10. Vegan Zucchini Lasagna

Replace traditional pasta layers with thin slices of zucchini in this low-carb take on lasagna. Make a vegan ricotta by blending firm tofu with nutritional yeast, garlic, and fresh basil. Layer the zucchini slices with the vegan ricotta, marinara sauce, and sautéed mushrooms and spinach. Bake until the zucchini is tender and the top is golden and bubbly.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 20g protein, 15g carbs, 15g fat
  • Cooking time: 1 hour
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days. Best reheated before serving.

These ten low-carb, plant-based meal prep ideas offer a wealth of flavors and textures while keeping your carbohydrate intake in check. Happy cooking and meal prepping!