Vegan High Protein Casserole
When you're following a plant-based lifestyle, finding meals that are both satisfying and high in protein can feel like a challenge. Enter the Vegan High Protein Casserole—a flavorful, filling, and nutritionally balanced dish that’s perfect for meal prepping, weeknight dinners, or feeding a hungry family.
Equipment
- 1 tbsp olive oil or avocado oil
- 1 small onion, diced
- 3 garlic cloves, minced
- 1 cup cooked quinoa
- 1 can of chickpeas, drained and rinsed
- 1 block (14 oz) firm tofu, crumbled
- ½ cups chopped broccoli (fresh or frozen)
- 1 cup baby spinach
- 1 cup diced bell peppers
- 1 can diced tomatoes (14.5 oz)
- ¼ cup nutritional yeast
- ½ cup unsweetened almond milk or veggie broth
- 1 tbsp tamari or soy sauce
- 1 tsp smoked paprika
- 1 tsp cumin
- ½ tsp black pepper
- Salt to taste
- Optional topping: crushed nuts, breadcrumbs, or vegan cheese
Notes
- Preheat Oven:
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish. - Sauté the Aromatics:
Heat oil in a large pan over medium heat. Add diced onion and sauté for 3–4 minutes until soft. Add garlic and cook for another minute. - Cook the Veggies:
Add broccoli, bell peppers, and spinach to the pan. Cook for 4–5 minutes until slightly softened. - Mix the Base:
In a large bowl, combine the cooked quinoa, chickpeas, crumbled tofu, sautéed veggies, diced tomatoes, nutritional yeast, almond milk, tamari, and all spices. Mix until well combined. Taste and adjust seasonings if needed. - Assemble the Casserole:
Pour the mixture into the prepared casserole dish. Press it down evenly. - Top It Off:
If using a topping, sprinkle on vegan cheese, crushed almonds, or breadcrumbs for extra crunch. - Bake:
Bake uncovered for 30–35 minutes, or until the top is golden and the casserole is heated through. - Cool and Serve:
Let sit for 5–10 minutes before slicing. Serve hot, and enjoy!