Easy Vegan Protein Salads
This spring salad is bright, crunchy, and refreshing. The lemon tofu bits and edamame make it protein packed and filling enough to be its own stand-alone dish. The tangy vinaigrette is so refreshing! I love how this salad plays with textures and flavours like creamy avocado, crunchy and peppery radish, fresh mint, and citrus. Every bite is a joy for your taste buds.
Apr 10, 2023 by Hannah Sunderani
Easy Vegan Protein Salads
Today we’re busting the myth that it’s hard to get enough protein on a vegan diet. Not only is it possible to get plenty of protein from plant-based sources, it’s actually really easy!
Way too often I hear that salads are boring, and it’s just not the case! Salads can be full of flavour, colour, and most importantly filled with plant-protein so that you can enjoy as a stand-alone meal. In fact, I like to think that I’ve become an expert in making these type of salads BECAUSE I’m vegan! (There’s no doubt that vegans know how to work with veggies, amirite??)
So alas, I’m sharing 4 vegan protein salad recipes that are healthy, delicious, high in protein and perfect for meal prep. Enjoy making these salads for an easy weekday lunch, or making when you need to keep yourself full and satiated for hours!
How Can I Add Protein to My Salad Without Meat?
If you’re new to a vegan diet, you might be worried about getting enough protein content in your diet without meat. But let’s put those feelings to rest really quickly! Plant-based protein is abundant in several whole food ingredients including:
- Tofu – According to the USDA, a single 1/2 cup of cubed tofu contains 10 grams of protein. It’s a great addition to any vegan high protein recipes and an easy way to hit your daily protein intake.
- Beans – The best part of beans is there are so many options to choose from! Black beans, kidney beans, pinto beans, white beans like cannellini beans or navy beans, and chickpeas are all rich in protein and delicious sprinkled over a good salad.
- Other legumes – Beans are just one type of legumes you can add to your salad. If you’re looking for a slightly different consistency or texture, try adding lentils, peas, edamame, or even crushed peanuts (yes, peanuts are a legume!).
- Nuts and seeds – Before you went vegan, you probably knew that nuts and seeds were high in protein and also an excellent source of healthy fats. If you’re not interested in adding a sprinkle of things like hemp seeds or pumpkin seeds on top of your salads, you can blend them into a creamy dressing. Cashew or peanut butter based dressings are some of my favourite go-to options! If you’re nut-free, try making a creamy dressing using tahini (like my Vegan Dressing Caesar), coconut yogurt (like my Green Goddess Dressing) or sunflower seeds!
- Whole grains – This ingredient may be less obvious, but grains such as quinoa, brown rice, farro, and whole wheat pasta are protein-rich foods and a great way to bulk up vegan salad recipes to keep you fuller for longer.
Do Vegetables Contain Protein?
Although vegetables are typically lower in protein compared to the above beans, legumes, and grains, there are several that are ideal for high-protein salad recipes!
- Green peas and edamame – These veggies are technically legumes, but they are typically grouped in with vegetables. Snap peas, peas, and edamame are some of my favourite ingredients to add to both cold and warm salad recipes.
- Brussels sprouts – 1 cup of Brussels sprouts contains about 3 grams of protein. This is lower than the tofu example, but an excellent addition to any healthy meal, salads included! You can even omit the leafy greens and make your family a Brussels sprout salad.
- Asparagus – A spring favourite! In addition to serving it chopped up on top of your favourite summer salad, Asparagus with Mango-Tomato Salsa makes a delicious side.
- Spinach – Baby spinach is one of my favourite high-protein ingredients to add to salads. It’s very mild in flavour, and pairs so well with my Balsamic Vinaigrette.
- Sweet potatoes – If you like to add a little sweetness to your delicious salad recipes, you can’t go wrong with adding roasted sweet potatoes. They don’t contain a ton of protein (about 2 grams per cup), but it adds up, especially when paired with ingredients like baked tofu or quinoa. It also really aids in keeping you fuller for longer.
Can I Make these High Protein Vegan Salad Recipes for Meal Prep?
Absolutely! All of these salad recipes can be meal prepped in advance and portioned into individual containers for a quick and easy lunch.
When meal prepping, here are a few of my favourite quick tips to keep things fresh and crunchy.
- Store the dressing separately. The only thing worse than boring salads is boring, soggy salads. In order to keep your greens and veggies fresh, store the dressing separately and dress just before eating.
- Keep in an airtight container. Meal prepped salads will store best in an airtight container. This will keep the fresh ingredients crisp.
- Let the warm ingredients cool before storing. If you’re making a recipe that calls for things like baked tofu, quinoa, or freshly cooked beans, allow them to cool before combining with crunchy veggies. Mixing them together too quickly can cause the veggies to go limp and soggy. Instead, let them cool before storing together. Or if possible, store the protein separately from the fresh veggies!
Feel free to check out my 4 High-Protein Vegan Salads Guide, which includes a printable shopping list and tips for meal-prep!
Make the Salads with Me
Now without further ado, lets get into my favourite high protein salad recipes! Don’t forget to tune in and watch the episode on Vegan Afternoon with Two Spoons.
Vegan Protein Salads
1. 30 Minute Moroccan-Inspired Carrot & Chickpea Salad
This tossed green salad with grated carrot, chickpeas and quinoa takes just 30minutes to make. It’s packed with fresh, flavourful and whole food ingredients and is a terrific vegan chickpea salad for lunch, or serve it as a side dish. Finish with a drizzle of homemade moroccan-inspired dressing, and enjoy!
Get the recipe
2. Spring Mix Salad with Lemon Baked Tofu
This spring salad is bright, crunchy, and refreshing. The lemon tofu bits and edamame make it protein packed and filling enough to be its own stand-alone dish. The tangy vinaigrette is so refreshing! I love how this salad plays with textures and flavours like creamy avocado, crunchy and peppery radish, fresh mint, and citrus. Every bite is a joy for your taste buds.
Get the recipe
3. 30-Minute Thai Peanut & Noodle Salad (Vegan)
This Thai-inspired pasta salad is made with chickpea pasta noodles, and filled with chopped veggies, like purple cabbage and cucumber, and grated carrots. Toss it all in a homemade peanut sauce for an easy 30-minute meal. Recipe is vegan and gluten free, and a terrific idea for dinner tonight!
Get the recipe
4. 10-Minute 3 Bean Salad (Vegan)
This easy 3 bean salad recipe is ready in 10 minutes! It's vegan, gluten-free and protein packed. Made with chickpeas, green beans and kidney beans. It's a plant-protein dish that keeps you fuller for longer, it's nutritious and delicious! Perfect for picnics and potlucks.
Get the recipe
More Vegan Salad Recipes You Might Love
- 20-Minute Strawberry Spinach Salad & Balsamic Dressing
- Kale and Quinoa Salad
- 10-Minute Black Bean & Corn Salad
- Vegan Caesar Salad
- Kale Sweet Potato Salad
- Lemon Vegan Pasta Salad
I hope you love these vegan protein salad recipes as much as I do! If you do make one of these recipes, please let me know in the comments below what you think! I truly love hearing from you, and I’m always here to answer any questions you might have.
And of course, tag me on Instagram with your pictures using the hashtag #twospoons. Nothing makes me happier than to see your recreations.
Spring Mix Salad with Lemon Baked Tofu
This spring salad is bright, crunchy, and refreshing. The lemon tofu bits and edamame make it protein packed and filling enough to be its own stand-alone dish. The tangy vinaigrette is so refreshing! I love how this salad plays with textures and flavours like creamy avocado, crunchy and peppery radish, fresh mint, and citrus. Every bite is a joy for your taste buds.
Ingredients
BAKED LEMON TOFU BITS
- 1 block extra-firm tofu (12 ounces/350 g)
- 2 inch piece fresh ginger peeled and finely chopped
- 3 tablespoon olive oil
- zest of 1 lemon
- 2 1/2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp white miso
- 1 tsp agave
- 1/4 tsp dried dill
- 1/4 tsp fine sea salt
- 1/8 tsp freshly ground black pepper
Lemon Vinaigrette
- 1/4 cup lemon juice
- 1 green onion white and light green parts, finely chopped
- 1/4 cup olive oil
- 1 tbsp Dijon mustard
- 1/4 tsp dried dill
- 1/4 tsp fine sea salt
- 1/8 tsp freshly ground black pepper
Spring Salad
- 4 cups spring greens (5 ounces/140 g)
- 1/2 cup cooked quinoa (see notes for cooking if needed)
- 2 radishes , very thinly sliced
- 1 avocado peeled, pitted, and sliced
- 1 cup cooked edamame or peas (see notes for cooking if frozen)
- 1/4 cup fresh mint tightly packed and chopped
Instructions
- Make the Baked Lemon Tofu Bits: Preheat oven to 375F° (190°C). Line a baking sheet with parchment paper.
- Press the Tofu: Drain and rinse the tofu block and wrap in a clean kitchen towel. Set the tofu block on the countertop and place a large cutting board securely on top, followed by a heavy cast-iron skillet or heavy pot. Let the weight of the pot “press” the excess water out of the tofu for 15 minutes.
- In a medium bowl, add the ginger, olive oil, lemon zest, lemon juice, mustard, miso, agave, dill, salt, and pepper. Whisk together.
- Bake the Tofu: Using your hands, break apart the tofu into small, rough chunks directly over the bowl and toss in the sauce to combine.Spread the tofu mixture evenly onto the prepared baking sheet and cook for 30 to 35 minutes, or until the tofu is golden and crispy. Stir after the 20-minute mark for a more even bake. Remove from the oven and set aside.
- Meanwhile, make the Lemon Vinaigrette Dressing: In a small bowl, combine the apple cider vinegar, green onion, olive oil, mustard, dill, salt, and pepper. Whisk to combine.
- Assemble the Spring Salad: In a large salad bowl or serving platter, arrange the spring greens, sprinkle with the quinoa and tofu bits, and decorate with the radish, avocado, edamame, and mint. Drizzle with the Lemon Vinaigrette and toss. (Alternatively, you can serve the vinaigrette on the side.)
Watch The Video
Notes
T I P S
1. For cooking quinoa: 1⁄4 cup uncooked quinoa makes about 1⁄2 cup cooked quinoa. In a medium saucepan, stir together the quinoa and 1⁄2 cup of water. Bring to a boil over medium-high heat. Reduce the heat to medium-low, cover with the lid slightly ajar, and simmer the quinoa until cooked and pleasantly chewy, 12 to 15 minutes. Transfer the cooked quinoa to a shallow bowl for quicker cooling and cover with a kitchen towel. 2. Radish can be thinly sliced using a mandoline. If you don’t have a mandoline, use a sharp knife and thinly slice 1⁄8 inch thick. 3. If cooking edamame or peas from frozen. Place in a small bowl and pour boiling water overtop to fill. Wait 5 minutes, then drain and rinse under cold running water. DO AHEAD
The Lemon Vinaigrette can be prepared up to 5 days in advance. Store in an airtight container in the refrigerator. Bring to room temperature and stir before using.
1. For cooking quinoa: 1⁄4 cup uncooked quinoa makes about 1⁄2 cup cooked quinoa. In a medium saucepan, stir together the quinoa and 1⁄2 cup of water. Bring to a boil over medium-high heat. Reduce the heat to medium-low, cover with the lid slightly ajar, and simmer the quinoa until cooked and pleasantly chewy, 12 to 15 minutes. Transfer the cooked quinoa to a shallow bowl for quicker cooling and cover with a kitchen towel. 2. Radish can be thinly sliced using a mandoline. If you don’t have a mandoline, use a sharp knife and thinly slice 1⁄8 inch thick. 3. If cooking edamame or peas from frozen. Place in a small bowl and pour boiling water overtop to fill. Wait 5 minutes, then drain and rinse under cold running water. DO AHEAD
The Lemon Vinaigrette can be prepared up to 5 days in advance. Store in an airtight container in the refrigerator. Bring to room temperature and stir before using.
Approvals
Nutrition
Calories: 405kcal | Carbohydrates: 17g | Protein: 11g | Fat: 34g | Saturated Fat: 5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 23g | Sodium: 484mg | Potassium: 575mg | Fiber: 5g | Sugar: 4g | Vitamin A: 691IU | Vitamin C: 20mg | Calcium: 64mg | Iron: 3mg
LEAVE A COMMENT
AND RATE THIS RECIPE!
We love hearing from you! If you love this recipe, please consider giving it a star rating when you post a comment. Star ratings help people discover my recipes online. Thank you!
Incredibly delicious!
SO glad you like them!