10 High Protein Vegan Summer Recipes That Build Muscle

Summer is the perfect time to embrace fresh vibrant plant-based meals that fuel your body with essential protein while keeping you cool and energized. These high-protein vegan recipes combine seasonal ingredients with powerful plant proteins to create satisfying dishes that support muscle building weight management and overall wellness12.

1. Summer Roll Bowl with Spicy Peanut Sauce

This deconstructed summer roll delivers 30 grams of plant protein per serving and tastes amazing even after meal prepping14. The combination of tofu and edamame creates a complete amino acid profile.

Ingredients:

• 150g brown rice noodles
• 450g extra firm pressed tofu cubed
• 2 tsp coconut aminos
• 1 cup shelled edamame
• ¾ large cucumber cubed
• 1 cup shredded carrots
• 2 cups shredded purple cabbage

For the Spicy Peanut Dressing:

• ¼ cup natural peanut butter
• 2 tbsp soy sauce
• 2 tsp sriracha
• 1 tbsp lime juice
• 1 tbsp maple syrup

Instructions:

1. Cook noodles according to package directions and set aside to cool
2. Press tofu and cube then marinate in coconut aminos for 15 minutes
3. Pan-fry tofu until golden and crispy on all sides
4. Steam edamame for 3-4 minutes until tender
5. Whisk together all dressing ingredients until smooth
6. Assemble bowls with noodles tofu vegetables and drizzle with dressing

Pro Tip: Prepare components separately and store in meal prep containers for up to 4 days in the refrigerator.

2. Chickpea Avocado Power Salad

This protein-packed salad provides 22 grams of protein per serving and works beautifully as a sandwich filling or wrap1. The creamy avocado pairs perfectly with fiber-rich chickpeas.

Ingredients:

• 2 cans (15 oz each) chickpeas drained and rinsed
• 2 ripe avocados mashed
• 2 celery stalks diced
• ¼ red onion finely chopped
• 2 tbsp lemon juice
• 2 tbsp tahini
• 1 tsp Dijon mustard
• Salt and pepper to taste
• Fresh herbs (parsley dill or cilantro)

Instructions:

1. Lightly mash chickpeas in a large bowl leaving some texture
2. Add mashed avocado and mix gently
3. Stir in celery red onion lemon juice tahini and mustard
4. Season with salt pepper and fresh herbs
5. Chill for 30 minutes before serving

Pro Tip: Add a handful of hemp seeds for an extra 10 grams of protein and omega-3 fatty acids.

3. Grilled Tofu with Chimichurri Sauce

This quick 10-minute recipe delivers approximately 19 grams of protein per serving and showcases tofu’s versatility on the grill6. The fresh chimichurri adds vibrant summer flavors.

Ingredients:

• 16 oz firm or extra-firm tofu
• 2 tbsp olive oil
• 1 tsp salt
• ¼ tsp black pepper

For Chimichurri:

• 1 cup fresh parsley
• ¼ cup fresh cilantro
• 3 garlic cloves
• 2 tbsp red wine vinegar
• ⅓ cup olive oil
• ½ tsp red pepper flakes
• Salt to taste

Instructions:

1. Pat tofu dry and slice into ¼-inch pieces
2. Toss tofu with olive oil salt and pepper
3. Grill on medium heat for 3 minutes per side until golden
4. Blend all chimichurri ingredients until smooth
5. Serve grilled tofu topped with chimichurri sauce

4. Three Bean Summer Salad

This refreshing salad comes together in under 10 minutes and provides 24-32 grams of protein per serving1. It’s perfect for picnics and outdoor gatherings.

Ingredients:

• 1 can black beans drained and rinsed
• 1 can kidney beans drained and rinsed
• 1 can chickpeas drained and rinsed
• 1 bell pepper diced
• 1 cucumber diced
• ½ red onion finely chopped
• ¼ cup olive oil
• 3 tbsp apple cider vinegar
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. Combine all beans in a large bowl
2. Add diced vegetables
3. Whisk together olive oil vinegar cumin salt and pepper
4. Pour dressing over salad and toss well
5. Refrigerate for at least 1 hour before serving

5. Quinoa Buddha Bowl with Tahini Dressing

This colorful bowl provides 17 grams of protein and showcases the complete amino acid profile of quinoa12. The tahini dressing adds creamy richness and additional protein.

Ingredients:

• 1 cup quinoa cooked
• 1 cup roasted chickpeas
• 2 cups mixed greens
• 1 cup shredded carrots
• 1 avocado sliced
• ¼ cup pumpkin seeds

For Tahini Dressing:

• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 tbsp maple syrup
• 2-3 tbsp water
• 1 garlic clove minced
• Salt to taste

Instructions:

1. Cook quinoa according to package directions and let cool
2. Roast chickpeas at 400°F for 20 minutes until crispy
3. Whisk tahini dressing ingredients until smooth
4. Assemble bowls with quinoa vegetables and chickpeas
5. Drizzle with tahini dressing and sprinkle with pumpkin seeds

6. Lentil Gazpacho

This cold soup is perfect for hot summer days and delivers 16 grams of protein per serving12. Red lentils cook quickly and blend seamlessly into the refreshing base.

Ingredients:

• 1 cup red lentils cooked and cooled
• 4 large tomatoes chopped
• 1 cucumber peeled and chopped
• 1 bell pepper chopped
• ¼ cup red onion
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 2 garlic cloves
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Cook lentils until tender then cool completely
2. Combine all vegetables in a blender
3. Add cooked lentils olive oil vinegar and seasonings
4. Blend until desired consistency is reached
5. Chill for at least 2 hours before serving
6. Garnish with fresh basil

7. Tempeh Summer Flatbread

This grilled flatbread provides 23-35 grams of protein depending on serving size and combines Mediterranean flavors with protein-rich tempeh1.

Ingredients:

• 8 oz tempeh sliced thin
• 2 naan or flatbreads
• 2 tbsp olive oil
• 1 tbsp fresh rosemary chopped
• 2 cloves garlic minced
• 1 zucchini sliced
• ½ cup sun-dried tomatoes
• 2 tbsp balsamic glaze

Instructions:

1. Marinate tempeh slices in olive oil rosemary and garlic for 30 minutes
2. Grill tempeh and zucchini until golden
3. Brush flatbreads with remaining marinade
4. Top with grilled tempeh zucchini and sun-dried tomatoes
5. Grill flatbreads for 2-3 minutes until crispy
6. Drizzle with balsamic glaze before serving

8. Chia Pudding Parfait

This make-ahead breakfast or dessert provides 25 grams of protein and is perfect for busy summer mornings1. Chia seeds expand overnight to create a pudding-like texture.

Ingredients:

• ½ cup chia seeds
• 2 cups soy milk
• 3 tbsp maple syrup
• 1 tsp vanilla extract
• 1 cup fresh berries
• ¼ cup chopped almonds
• 2 tbsp hemp seeds

Instructions:

1. Whisk chia seeds soy milk maple syrup and vanilla
2. Refrigerate overnight stirring once after 30 minutes
3. Layer chia pudding with berries and nuts in glasses
4. Top with hemp seeds for extra protein
5. Serve chilled

9. Black Bean Quinoa Burgers

These hearty patties deliver 18 grams of protein each and are perfect for summer grilling6. They hold together well and have a satisfying meaty texture.

Ingredients:

• 1 can black beans drained and rinsed
• 1 cup cooked quinoa
• ½ cup rolled oats
• 1 onion finely chopped
• 2 cloves garlic minced
• 1 tsp cumin
• 1 tsp smoked paprika
• 2 tbsp ground flaxseed mixed with 6 tbsp water
• Salt and pepper to taste

Instructions:

1. Mash black beans leaving some texture
2. Mix in quinoa oats onion garlic and spices
3. Add flax mixture and combine well
4. Form into 6 patties and chill for 30 minutes
5. Grill for 4-5 minutes per side until crispy

10. Protein-Packed Smoothie Bowl

This refreshing bowl provides 28 grams of protein and serves as the perfect post-workout meal or breakfast15. The combination of protein powder and nut butter creates a complete amino acid profile.

Ingredients:

• 1 frozen banana
• 1 cup frozen berries
• 1 scoop vanilla protein powder
• 2 tbsp almond butter
• ½ cup soy milk
• 1 tbsp chia seeds
• ¼ cup granola
• Fresh fruit for topping

Instructions:

1. Blend frozen fruit protein powder almond butter and soy milk until thick
2. Pour into a bowl
3. Top with chia seeds granola and fresh fruit
4. Serve immediately

Pro Tip: Freeze the bowl for 10 minutes before serving to maintain the thick consistency longer.

These high-protein vegan summer recipes prove that plant-based eating can be both nutritious and delicious. Each recipe provides substantial protein while celebrating fresh seasonal ingredients that keep you cool and energized throughout the summer months. Whether you’re meal prepping for the week or hosting a summer gathering these recipes will satisfy your protein needs while delighting your taste buds.