ARE YOU LOOKING FOR HIGH-PROTEIN VEGAN LUNCH IDEAS? THEN, YOU ARE IN THE RIGHT PLACE.
Over 20 grams of vegan protein from a one tray bake of vegan sausages, crunchy chickpea, sweet corn, comforting potatoes, mushrooms and juicy cherry tomatoes drizzled with maple syrup-Dijon sauce. Yum!
MORE PLANT PROTEIN IN YOUR DIET
I am constantly looking for ways to pack more plant protein and flavour into my one tray bakes.
If you ask yourself how to eat a lot of protein as a vegan and wonder how vegans get 80 grams of protein per day, then you will enjoy this recipe.
INSPIRATIONS FROM GRANDMA
When I was a kid, every weekend, my grandma used to cook up a storm. A one tray bake of sausages, potatoes and mushrooms was a long-awaited weekend staple enjoyed by the whole family.
Back then using vegan sausage was not an option. In fact, it would have been considered blasphemy to replace good old Polish kielbasa with a dubious plant-based alternative.
Luckily, this is no longer the case!
WHAT ARE HIGH PROTEIN VEGAN FOODS IN THIS DISH
There is a reason why potatoes are a very staple of every civilization. In fact, potatoes are a great way to get your daily serving of starches. Moreover, they contain 2 grams of protein in every 100 grams.
This one tray bake is packed with 23 grams of protein per portion. Wonder how? Because each vegan sausage that I used contains nearly 8 grams of protein per piece.
Some other great sources of vegan protein in this recipe are sweet corn (3 grams/100 grams) and chickpea (19 grams/100 grams).
HOW TO COOK THIS HIGH-PROTEIN VEGAN ONE TRAY BAKE
• Pre-heat the oven: to 250 Celsius.
• Clean and chop: First, clean your vegetables and pat-dry them before baking. Then chop potatoes into 2 cm cubes, mushrooms in four pieces and onions in halves. Lastly, cut corn into 2 cm wide rings.
• Whisk the sauce: In a medium bowl whisk together olive oil, vinegar, maple syrup, salt, chilli flakes and mustard. Then rub the sauce into your vegetables making sure they are well coated.
• Bake: Lastly, transfer all ingredients on the baking tray and bake for 1 to 1.5 hours. Make sure to stir it twice to prevent burning.
• Enjoy warm.
PRO CHEF TIPS
• Make sure to remove excess water from vegetables before cooking. How to do it? Just pat it with a paper towel, baby.
• Use the upper and the bottom heater to ensure that your ingredients are browning evenly.
• If your vegetables are not as brown as you would like them to be, then spray some oil 30 minutes before the end of baking. Alternatively, rearrange all ingredients to maximize their contact surface with a hot tray.
VARIATIONS IN YOUR HIGH PROTEIN VEGAN ONE TRAY BAKE
• Want your dish to look and taste fancier? Then experiment with different types of artisanal vegan sausages. When searching for alternatives, pay attention to labels as some vegan sausages are packed with oil. And additional oil is something that you probably want to avoid.
• Add kale, swiss chard, baby spinach or finely chopped scallions for additional flavour.
• Add more spices if you like: chilli, cumin, coriander. Spices are great for your digestion.
WHAT I DO NOT SUGGEST YOU REPLACE
• Do not add more oil to your dish unless you want to increase the caloric content. Oil is going to drive the energetic value of this high-protein vegan lunch way up. It may get out of control.
HOW TO MEAL PREP
• I usually make anywhere from four to six servings of this high protein vegan one tray bake ahead of the week. This keeps myself and my partner going for three days.
• For your high-protein vegan meal prep, just follow the recipe. When all ingredients are mixed, let the dish cool down then transfer it into airtight containers and refrigerate for up to three days.
• You may want to add a handful of baby spinach or a slice of sourdough bread to your Tupperware to enjoy with your one tray bake.
High Protein Vegan One Tray Bake
- 6 vegan sausages I used Linda McCartney's brand
- 500 grams potato or two large potatoes, cleaned and cut into 2 cm cubes
- 300 grams button mushrooms peeled and cut into quarters
- 500 grams cherry tomatoes
- 400 grams chickpea canned or cooked (200 grams raw)
- 150 grams shallots peeled and cut in halves
- 880 grams corn knobs or about 2 knobs, cut into 2 cm rings
- 5 cloves garlic peeled, not sliced
- 1 tbsp olive oil
- 2 tbsp Dijon mustard
- 1 tbsp maple syrup or honey if you are ok with it
- 2 tbsp vinegar
- 1 tsp salt coarse
- Pre-heat the oven: to 250 Celsius.
- Clean and chop: Clean your vegetables and pat-dry before baking. Chop potatoes into 2 cm cubes, cut mushrooms in four pieces and onions in halves. Lastly, cut corn into 2 cm wide rings.
- Whisk the sauce: In a medium bowl whisk together olive oil, vinegar, maple syrup, salt, chilli flakes and mustard.
- Rub it in: Transfer all vegetables and vegan sausages onto the baking tray and mix in your sauce. Rub it well into your ingredients ensuring that they are well coated.
- Bake: Bake this dish for 1 to 1.5 hours at 250 Celsius. Don’t forget to stir it twice during baking. 30 minutes before the end, take out the tray and arrange all vegetables and sausages in a way to maximize their contact surface with a hot baking tray. This way, your bake will be golden brown!
- Enjoy warm or re-heated.
WHO IS THIS RECIPE FOR
My recipes are designed to feed into my high-protein vegan meal plans that offer anywhere from 60 to 100 grams of plant-based protein and 1,600 kcal a day, and include recipes for breakfast, lunch, smoothie/snack, and dinner.
This way, I can still have some calories left for a glass of wine or a sneaky snack if I wish to.
If you are trying to lose weight on high protein diet, you may want to stick to 1,600 kcal meal plan as it is. Yes, it is more than your usual 1,500 kcal diet plan but dieting is not a competition.
The slower you go, the more sustainable the results will be. Sorry folks – there is no magic diet plan that will allow you to effectively shed 5 kg in a week and not regain it in the following month.
If you are building muscles on plant-based diet, you can use my recipes as your base and double the quantity or add more protein-rich ingredients that I describe in WHAT ARE HIGH PROTEIN VEGAN FOODS IN THIS DISH section.
No more scrolling through multiple websites, wasting precious time on meal planning and writing shopping lists.
WHY SHOULD EVERYONE MEAL PLAN
Well-planned meals mean less waste, less hassle, and more time to spend with the ones you care about throughout the week. You also save money and make sure to stick to your goals!
Plus, in the long-term, I hope that my meal plans will help you transition to mindful and intuitive eating.
ABOUT THE PROTEIN IN YOUR DIET
If you are vegan or vegetarian do not fear of getting too little protein in your diet. You are most likely getting enough of it.
If you have any doubts, listen to this episode of a video series produced by Michael Greger, M.D. FACLM, founder of NutritionFacts.org, an evidence-based nutrition portal.
However, plant-protein-rich food will keep you full for longer in comparison to a bowl of plain carbs and will make appetite control much easier. Thus, no need for dieting and portion control. You are simply too full to eat more.