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Protein Done Clean: Our Favorite Plant-Based Protein Recipes

When it comes to plant-based nutrition, few topics are more popular than vegan/vegetarian protein. Specifically, do vegans and plant-based dieters get enough protein to stay healthy? Are there high-protein vegetarian foods? And what about plant-based protein itself — does it provide the same nutritional benefits as animal protein?

Well, the answer to each of these questions is yes.

Research shows that vegans, vegetarians, and other plant-based dieters generally get more than enough protein in their diets. There are many high-protein, plant-based foods (such as beans, legumes, tofu, and quinoa, to name only a few). And, yes, plant-based protein provides the same complete amino acids (and thus the same nutritional benefits) as animal protein. And when you consider all of the other stuff you get along with your protein when you eat (food is kind of a packaged deal, after all), plant-based protein sources are overall more nutritious than animal sources.

So, plant protein has you covered. Now, let’s put that information to use.

We’ve collected 10 of our favorite Mamasezz high-protein plant-based recipes, and we’re leaving them here for you to try. Whether you’re looking for a filling breakfast option to start off your day, a satisfying dinner to close it out, or anything in between (and yeah, we haven’t forgotten about dessert, either), you’re sure to find a protein-rich option to hit the spot.

Vegan/Vegetarian/Plant-Based Protein Recipes

  1. Broccoli Salad Plus

  2. 2-Ingredient Plant-Based Breakfast Porridge

  3. Creamy Mushroom Quinoa with Vegan Alfredo

  4. Loaded Dairy-Free Black Bean Soup

  5. Raw Chickpea Cookie Dough

  6. Vegan Walnut Pesto Stuffed Sweet Potatoes

  7. Kid-Friendly Plant-Based Breakfast Panini

  8. Healthy Apple Crisp

  9. Cinnamon Chocolate Shake

  10. Plant-Based Lemon Spinach Artichoke Dip


1. Broccoli Salad Plus

Broccoli Salad

There’s nothing quite like a fresh green salad — but sometimes, there’s something better. Broccoli salad offers a heartier, and healthier alternative to lettuce. High in fiber, antioxidants, vitamins, and especially protein, this 100% dairy-free broccoli raisin salad is as nutritious as it is delicious. Bring some to your next potluck get together, and see for yourself how quickly it disappears.

Ingredients:

For Cashew Salad Dressing

  • 1 cup of raw, soaked cashews (overnight soaking is best, but a few hours will do!)
  • ⅓ cup of water
  • 1 ½ TBS of apple cider vinegar
  • 1 TBS of lemon juice
  • 1 TBS of date or maple syrup
  • 1 TBS of chopped shallots
  • ½ clove of garlic
  • ½ tsp of sea salt
  • ½ tsp of Dijon mustard

For Salad

  • 6 cups of broccoli (raw; do not blanch), chopped into small florets
  • 1 cup of raw sunflower seeds
  • ½ cup of red onion, thinly sliced
  • ½ cup of raisins

Optional

Replace sunflower seeds with crushed almonds, or substitute raisins with dried cranberries

Instructions:

  1. Blend cashew dressing ingredients together until creamy
  2. Mix with salad ingredients
  3. Enjoy

2. 2-Ingredient Plant-Based Breakfast Porridge

Granola Porridge

Maybe ‘porridge’ isn’t the first thing that you think about when your head leaves the pillow in the morning, but don’t sell the old Goldilocks favorite short. Porridge is an a great way to start your day! This plant-based porridge recipe is completely animal-product free, and is loaded with omega-3s, fiber, and protein. And don’t worry about having to set the alarm earlier just so you have time to make it; with only two ingredients (not counting optional toppings) and less than 5 minutes of prep and cook time, this breakfast may just be the easiest part of your day.


Ingredients:

  • 1 cup of MamaSezz Granola
  • 1/2 cup plant-based milk (almond, cashew, soy, hemp, coconut, etc.)

Optional toppings:

  • Chia seed
  • Ground flaxseed
  • Dried fruit
  • Fresh fruit
  • Unsweetened coconut flakes
  • Raw nuts
  • Cinnamon

Instructions:

  1. Mix MamaSezz Granola with plant based milk, and heat in microwave for 3 minutes (or heat on medium heat on the stovetop; bring to a boil then simmer and stir for 5 minutes)
  2. Top with any combination of the suggested toppings

3. Creamy Mushroom Quinoa with Vegan Alfredo

Creamy Mushroom Quinoa

‘Creamy’ and ‘alfredo’ aren’t usually words that most people associate with ‘vegan’ or ‘plant-based,’ but maybe they should. This mushroom-quinoa-with-alfredo recipe is delightfully creamy and delicious, and includes no dairy whatsoever (or any oil or other processed ingredients). Made with our world-famous Mama’s Mac Sauce, this recipe is good enough to become a weekly dinner solution.

 Ingredients:

  • 1 cup of veggie broth
  • 2 cups of sliced baby Portobello mushrooms
  • 2 cups of sliced shiitake mushrooms
  • 1 TBS of Tamari
  • 2 cloves of garlic, minced
  • 1 TBS of thyme
  • a pinch of freshly ground pepper
  • 1 cup of cooked quinoa
  • ½ cup of MamaSezz Mac Sauce

Instructions:

  1. Sauté mushrooms in a non-stick pan, using veggie broth to prevent sticking. Cook for about 15 minutes
  2. Add a few more TBS of veggie broth, Tamari, thyme, and garlic. Cook for an additional 10 minutes
  3. Add freshly ground black pepper, and 1 cup of cooked quinoa and cook until quinoa is warm
  4. Remove from heat and add ½ cup of Mama Sezz Mac Sauce
  5. Enjoy warm

4. Loaded Dairy-Free Black Bean Soup

Black Bean Soup vegan

For a shot of protein during those cold winter months, you can’t beat this black bean soup recipe. Completely dairy free, this soup is a delicious who’s who of nutritious vegetables, all set in a broth that will have you draining your bowl (and then going back for seconds). 

Ingredients:

  • 2 cups of black beans
  • 2 cups of onions, diced
  • 1 cup of celery, diced
  • 3 cloves of garlic, minced
  • 1 ¾ cups of veggie broth
  • 1 TBS of cumin
  • 2 tsp of chili powder
  • a dash of sea salt and black pepper
  • ½ a lime
  • 8 oz of crushed tomatoes
  • ¼ tsp of chipotle powder (OPTIONAL)

 Toppings

  • Nutritional yeast
  • Lime juice
  • Red onion, diced
  • Corn
  • Cilantro

Instructions: 

  1. Cook together diced onion, celery garlic, and a cup of veggie broth on high heat for 20 minutes
  2. Add black beans, spices (including chipotle if you like heat), and the rest of the veggie broth to the pot and cook for an additional 10-15 minutes on high
  3. Add the crushed tomatoes and the juice from ½ a lime, and blend for a few seconds. If desired, keep blending until smooth
  4. Spoon into bowls and top with nutritional yeast, lime juice, diced red onion, corn, and cilantro. Enjoy!

5. Raw Vegan Chickpea Cookie Dough

Cookie Dough

Let’s be honest here: The best part about making cookies is sneaking a bite or two of the raw cookie dough. Well, what if we were to tell you you could eat a whole tub of the stuff without feeling guilty (or getting sick)? Our protein-rich chickpea-based cookie dough is designed to be eaten raw, and will satisfy your cookie dough cravings in the healthiest way possible.

Ingredients:

  • 1 can or drained and rinsed chickpeas
  • 1 dash of sea salt
  • 1 TBS of vanilla extract
  • a few TBS of water
  • 1 TBS of all natural peanut butter
  • 3 TBS of maple syrup or date syrup
  • ¼ a cup of raisins or vegan dark chocolate chips

Instructions:

  1. Blend ingredients together (excluding chocolate chips/raisins)
  2. Use a rubber spatula to condense cookie dough in blender to ensure even blending
  3. Once smooth, stir in chocolate chips/raisins with a spoon
  4. Enjoy!

6. Vegan Walnut Pesto Stuffed Sweet Potatoes

 Walnut stuffed sweet potatoes

Sometimes you want to go the extra mile and whip up something extraordinary. This 100% plant-based stuffed sweet-potato dish is the perfect addition to any holiday feast. It’s eye catching. It’s delicious. And it’s loaded with vitamin C, fiber, calcium, iron, and (of course) protein.

Ingredients:

  • 2 sweet potatoes
  • 1 cup of arugula
  • 1 cup of fresh basil
  • 1 cup of walnuts
  • 2 cloves of garlic, minced
  • 2 TBS of nutritional yeast
  • a few TBS of water
  • sea salt and pepper to taste

Instructions:

  1. Microwave 2 sweet potatoes until soft (or bake in the oven)
  2. Pulse together in a food processor: arugula, basil, walnuts, garlic, sea salt, and pepper
  3. Add nutritional yeast and water and pulse again until you’ve reached a chunky consistency

7. Kid-Friendly Plant-Based Breakfast Panini

Kid-friendly vegan panini

Children’s palates can be discerning, to say the least. And, if you’ve got a picky eater in your house, then breakfast may just be the most stressful meal of your day. So, why fight it? These kid-friendly paninis are a child’s breakfast dream come true. And, because they’re high in protein fiber, potassium, and antioxidants, you’ll be just as happy to make them as your kids will be to eat them. Give your family a sweet start to their day, and they’ll never have to know that the chocolate-and-peanut-butter sensation they just wolfed down was good for them.

Ingredients:

  • ¼ cup of raisins
  • ¼ cup of hot water
  • 1 TBSP cinnamon
  • 2 tsp cacao powder
  • ¼ cup of natural peanut butter
  • 1 ripe banana
  • 2 slices of whole grain bread

Instructions:

  1. Mix together raisins, hot water, cinnamon, and cacao powder
  2. Spread peanut butter on whole grain bread
  3. Slice banana and pile onto peanut butter toast
  4. Blend raisin mixture, and spread into sandwich

8. Healthy Apple Crisp

Apple Crisp

Here’s another protein-rich dessert that will have you rushing through dinner. Perfect for holidays, get togethers, family dessert nights, or just a tasty way to unwind at the end of a long day, this apple crisp recipe is a simple solution to the sweet-tooth blues.

Ingredients:

  • 4 baking apples
  • 1 lemon
  • 1 TBS of maple syrup + 2 tsp of maple syrup (or date syrup)
  • ¼ cup of oats
  • ½ cup of almond meal
  • 6 dates, pitted
  • 2 TBS of cinnamon
  • sea salt to taste
  • ¾ cups of almond milk or soy milk (suggested: West Soy)
  • 3 TBS of all natural peanut butter

Instructions:

  1. Peel apples, cut them in half, and remove cores
  2. With the cut side down, slice the apples until just before reaching the base. Slivers should be about ¼ inch thick, and should only be about ¾ the way through the apple, leaving the base (cut side) attached.  Like so: \\|||// (side view)
  3. Mix together the juice from ½ a lemon, 1 TBS of maple syrup, and sea salt to taste. Drizzle mixture over apples
  4. Bake apples on a non-stick pan for 20 minutes, covered with aluminum foil, on 350°F
  5. Blend together in a food processor or bullet: 2 TBS of maple syrup, the juice from ½ a lemon, ¼ cup of almond meal, oats, dates, cinnamon, and sea salt to taste
  6. Once apples are baked, stuff the oat mixture between the crevices of the apples, and dust with the remaining almond meal
  7. Bake for 10 more minutes, uncovered at 400°F
  8. Whisk together almond milk and peanut butter and drizzle over twice-baked apples
  9. Dust with cinnamon and enjoy

9. Cinnamon Chocolate Shake

Chocolate Cinnamon Shake

Hearty plant-based protein meals aside, sometimes you just want to sit back and sip on something. We’ve got you covered here too. It’s sweet. It’s chocolaty. It’s packed with protein and other nutrients. It’s a chocolate shake you can be proud to enjoy! And, if you’re in a rush in the morning, it can also double as an easy and nutritious breakfast on the go.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 banana, frozen overnight
  • 1 tsp of cinnamon
  • 1 TBS of cacao (unsweetened)
  • 1 TBS of almond butter (all natural)
  • a tiny pinch of sea salt

Instructions:

  1. Process ingredients together in a high-speed blender
  2. Serve cold

10. Plant-Based Lemon Spinach Artichoke Dip

Vegan Spinach Artichoke Dip

OK, this last one’s a bit of a freebie, but we just had to include it. It’s not a meal, and it’s not a dessert. What it is is a mind-blowingly delicious dip that might just steal the show at your next get together. And because it’s dairy free and packed with nutrients (including protein), this is one game-day treat you can feel good about enjoying, even in the off season.

Ingredients:

  • 2 cans of artichoke hearts, drained and chopped
  • 4 cloves of garlic, minced
  • 2 leeks, diced
  • 2 cups of raw cashews, soaked and drained
  • 2+ cups of veggie broth (low sodium)
  • 1 and ½ TBS of maple syrup, agave, or date syrup
  • 1 TBS of garlic powder
  • 1 TBS of apple cider vinegar
  • 3 large handfuls of spinach
  • 1 tsp of chili flakes (hot pepper flakes)
  • 1 and ½ lemons (juice)
  • 1 TBS of parsley (dried or fresh)
  • 1 dozen cherry tomatoes, halved
  • sea salt and black pepper to taste

Instructions:

  1. Preheat oven to 350°F
  2. In a large stove-top pan, sauté garlic and leeks with a few tablespoons of veggie broth until soft, about 6-8 minutes on medium heat
  3. Blend together cashews, sweetener (maple syrup, agave or date syrup), garlic powder, apple cider vinegar, veggie broth to cover cashews (about 1 cup), and a pinch of sea salt and black pepper. Blend until creamy
  4. After leeks and garlic are done cooking, add the spinach, artichokes, and sea salt to taste. Sauté until spinach is soft (about 3 additional minutes)
  5. Stir in chili flakes, cashew cream, lemon juice, and 1 cup of veggie broth
  6. Transfer dip to a casserole dish and bake for 1 hour
  7. Enjoy with your favorite WFPB crackers, raw veggies, whole-grain toast, or chips! Bonus: spread on a veggie sandwich instead of hummus.




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