45+ Flavorful Friday High-Protein Dairy-Free Recipes You Need to Try

Fridays are the perfect time to unwind and enjoy a satisfying meal to kick off the weekend.

But if you’re looking for something that’s both nourishing and meets your dietary needs, you might be searching for high-protein, dairy-free options.

Whether you follow a dairy-free diet, are avoiding dairy for health reasons, or simply want to enjoy a lighter, protein-packed meal, this list of 45+ Friday high-protein dairy-free recipes is your go-to resource.

From savory dishes like hearty bowls and delicious salads to flavorful stir-fries and protein-rich smoothies, these recipes will help you feel full, energized, and ready for the weekend.

Say goodbye to the Friday night food slump and hello to healthy, tasty meals that are both nutritious and satisfying.

45+ Flavorful Friday High-Protein Dairy-Free Recipes You Need to Try

No need to sacrifice flavor for health! With these 45+ high-protein dairy-free recipes, your Friday meals will be both delicious and fulfilling.

From vibrant plant-based dishes to lean meat options, there’s something for everyone, all while ensuring you meet your protein goals without any dairy.

Whether you’re cooking for yourself or feeding the whole family, these recipes provide a variety of flavors, textures, and nutrients that will make your Friday night meals truly special.

So, get ready to enjoy a nourishing, satisfying start to your weekend with these flavorful, protein-packed dishes that are as healthy as they are delicious.

Grilled Chicken and Avocado Salad

This high-protein, dairy-free grilled chicken and avocado salad is packed with fresh ingredients and lean protein, making it a perfect option for a nutritious, satisfying Friday meal. The combination of grilled chicken, creamy avocado, and crisp greens delivers a fulfilling yet light meal that is rich in healthy fats and plant-based fiber. It’s easy to prepare, and the tangy dressing brings it all together for an explosion of flavors.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 ripe avocado, sliced
• 4 cups mixed greens (spinach, arugula, or lettuce)
• 1 small cucumber, sliced
• 1 medium tomato, chopped
• 1/4 red onion, thinly sliced
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 tsp paprika
• 2 tbsp lemon juice
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard

Instructions:

1. Preheat your grill to medium-high heat.
2. Rub the chicken breasts with olive oil, paprika, salt, and pepper.
3. Grill the chicken for about 6-7 minutes per side or until it reaches an internal temperature of 165°F. Remove from the grill and let it rest for 5 minutes.
4. Slice the grilled chicken into thin strips.
5. In a large bowl, combine the mixed greens, cucumber, tomato, red onion, and avocado slices.
6. In a small bowl, whisk together the lemon juice, balsamic vinegar, Dijon mustard, salt, and pepper.
7. Drizzle the dressing over the salad and toss gently.
8. Add the sliced chicken on top and serve immediately.

This Grilled Chicken and Avocado Salad not only provides a substantial protein boost from the chicken but also incorporates the heart-healthy fats from avocado. The light, tangy dressing complements the fresh ingredients, making this dish a well-balanced and refreshing option for a high-protein, dairy-free meal. Perfect for a quick, nutritious lunch or dinner that will leave you feeling energized and satisfied!

Spicy Chickpea and Quinoa Stir-Fry

Packed with protein-rich quinoa and chickpeas, this spicy stir-fry is a bold and flavorful dish that provides an excellent dairy-free option for a high-protein meal. With the heat from chili flakes and the earthy flavor of turmeric, this stir-fry is both satisfying and nutritious. It’s a one-pan recipe, making clean-up easy while still offering all the protein and flavor you need for a fulfilling Friday meal.

Ingredients:

• 1 cup quinoa, rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 tbsp turmeric
• 1 tsp cumin
• 1/2 tsp chili flakes (adjust to taste)
• Salt and pepper to taste
• 2 tbsp soy sauce (or coconut aminos for gluten-free)
• 1 tbsp fresh cilantro, chopped (optional)

Instructions:

1. Cook the quinoa according to package instructions and set aside.
2. Heat olive oil in a large skillet or wok over medium heat.
3. Add the chopped onion and garlic, sautéing for 2-3 minutes until softened.
4. Add the bell pepper and zucchini to the skillet, cooking for another 5 minutes until tender.
5. Stir in the chickpeas, turmeric, cumin, chili flakes, salt, and pepper. Cook for 2-3 minutes, allowing the spices to toast.
6. Add the cooked quinoa to the skillet, followed by the soy sauce. Stir everything together, making sure the quinoa is evenly mixed.
7. Cook for another 2-3 minutes to heat through.
8. Garnish with fresh cilantro and serve.

This Spicy Chickpea and Quinoa Stir-Fry is a flavorful and filling meal that offers a great source of plant-based protein. The combination of chickpeas and quinoa not only provides ample protein but also offers fiber, making it a perfect Friday dish for those looking for a satisfying yet healthy option. The spices add depth and heat to the dish, while the fresh cilantro adds a refreshing note. A fantastic option for a quick, one-pan meal that doesn’t skimp on taste or nutrition!

Baked Salmon with Asparagus and Lemon-Dijon Dressing

This Baked Salmon with Asparagus is a light yet protein-packed meal that’s both simple and elegant. The salmon provides high-quality protein and omega-3 fatty acids, while the asparagus adds fiber and vitamins. Topped with a zesty lemon-Dijon dressing, this dish is both flavorful and nourishing, making it the perfect dairy-free, high-protein option for a nutritious Friday meal.

Ingredients:

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 tsp honey (optional)
• 1 clove garlic, minced
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
3. Arrange the asparagus around the salmon on the same baking sheet. Drizzle with olive oil and season with salt and pepper.
4. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
5. While the salmon and asparagus bake, prepare the dressing by whisking together Dijon mustard, lemon juice, honey (if using), and minced garlic in a small bowl.
6. Once baked, remove the salmon and asparagus from the oven. Drizzle the dressing over the salmon and asparagus.
7. Garnish with chopped fresh parsley and serve immediately.

This Baked Salmon with Asparagus and Lemon-Dijon Dressing is a simple yet satisfying dairy-free, high-protein meal that is packed with nutrients. The salmon’s omega-3s and protein content make it an excellent choice for anyone looking to boost their intake of healthy fats and lean protein, while the asparagus provides essential vitamins and fiber. The lemon-Dijon dressing brings a tangy brightness to the dish, making it a delightful and well-rounded meal to enjoy on a Friday evening.

Tofu Stir-Fry with Broccoli and Cashews

This tofu stir-fry with broccoli and cashews is a dairy-free, high-protein meal that is both nutritious and full of flavor. The tofu serves as the primary protein source, offering a plant-based alternative that is rich in amino acids. Broccoli adds fiber and vitamins, while cashews provide a crunchy texture and healthy fats. The savory stir-fry sauce ties everything together, making it a perfect quick meal for a protein-packed Friday dinner.

Ingredients:

• 1 block firm tofu, pressed and cut into cubes
• 1 cup broccoli florets
• 1/2 cup raw cashews
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 2 tbsp soy sauce (or coconut aminos for gluten-free)
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 1/2 tsp chili flakes (optional)
• 1 green onion, chopped (for garnish)

Instructions:

1. Press the tofu to remove excess moisture, then cut it into cubes.
2. Heat olive oil in a large skillet or wok over medium heat. Add the tofu cubes and cook until golden and crispy on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
3. In the same skillet, add a bit more olive oil if needed and sauté the garlic and ginger for 1-2 minutes until fragrant.
4. Add the broccoli florets and cook for 4-5 minutes, until slightly tender but still crisp.
5. Add the cashews to the skillet and stir for another 1-2 minutes.
6. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, maple syrup, and chili flakes (if using).
7. Add the tofu back to the skillet along with the stir-fry sauce, tossing everything together until evenly coated and heated through.
8. Garnish with chopped green onions and serve.

This Tofu Stir-Fry with Broccoli and Cashews is a delicious and satisfying dairy-free meal that is both protein-rich and full of nutrients. The tofu provides a substantial amount of protein, while the cashews offer healthy fats and a satisfying crunch. Broccoli contributes essential vitamins and fiber, making this a well-rounded dish. The stir-fry sauce balances savory, tangy, and slightly sweet flavors, making it a tasty and easy meal for any Friday night.

Lentil and Sweet Potato Curry

This hearty and flavorful lentil and sweet potato curry is a perfect high-protein, dairy-free meal to enjoy on a Friday. The combination of red lentils and sweet potatoes provides a nutritious base, with protein from the lentils and complex carbs from the sweet potatoes. Spiced with turmeric, cumin, and ginger, this curry is both comforting and full of vibrant flavors. It’s a one-pot meal that’s easy to prepare and will leave you feeling full and satisfied.

Ingredients:

• 1 cup red lentils, rinsed
• 2 medium sweet potatoes, peeled and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 can (14 oz) coconut milk
• 1 can (15 oz) diced tomatoes
• 2 tbsp curry powder
• 1 tsp turmeric
• 1 tsp cumin
• Salt and pepper to taste
• 2 cups vegetable broth
• 2 tbsp olive oil
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the chopped onion, garlic, and ginger, sautéing until softened, about 3-4 minutes.
2. Add the curry powder, turmeric, cumin, salt, and pepper, stirring to coat the onions and spices evenly.
3. Add the diced sweet potatoes and cook for 5 minutes, stirring occasionally.
4. Add the red lentils, coconut milk, diced tomatoes, and vegetable broth. Bring to a simmer, then reduce the heat and let it cook for 25-30 minutes, until the lentils and sweet potatoes are tender.
5. Stir occasionally and add more broth or water if needed to maintain the desired consistency.
6. Once the curry is ready, adjust seasoning to taste. Garnish with fresh cilantro before serving.

This Lentil and Sweet Potato Curry is a hearty, comforting dish that provides a healthy dose of plant-based protein, fiber, and essential vitamins. The sweet potatoes bring a natural sweetness that perfectly balances the aromatic spices, while the lentils offer a solid protein base to keep you feeling full. This dairy-free curry is simple to make and perfect for a cozy Friday night meal that is both filling and nourishing.

Quinoa and Black Bean Stuffed Peppers

These quinoa and black bean stuffed peppers are a high-protein, dairy-free meal that is both flavorful and filling. The combination of quinoa, black beans, and vegetables makes for a protein-packed stuffing that is hearty yet light. Topped with a tangy tomato sauce and baked until tender, these stuffed peppers are a great way to enjoy a colorful, nutritious dinner. They’re perfect for meal prep or a satisfying Friday night meal.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup quinoa, rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 small onion, chopped
• 1 cup corn kernels (fresh or frozen)
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper to taste
• 1 can (14 oz) diced tomatoes
• 1 tbsp olive oil
• Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cook the quinoa according to package instructions and set aside.
3. In a large skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing for 2-3 minutes until softened.
4. Add the black beans, corn, cumin, chili powder, salt, and pepper, and cook for another 3-4 minutes until heated through.
5. Stir in the cooked quinoa and diced tomatoes, mixing everything together.
6. Stuff the bell peppers with the quinoa and black bean mixture, pressing it down gently to pack it in.
7. Place the stuffed peppers in a baking dish and cover with foil. Bake for 25-30 minutes, until the peppers are tender.
8. Garnish with fresh cilantro and serve.

These Quinoa and Black Bean Stuffed Peppers are a protein-packed, dairy-free dinner that is both satisfying and full of flavor. The quinoa and black beans provide a complete protein source, while the bell peppers add a sweet crunch and vibrant color. The cumin and chili powder bring a warm, smoky flavor that pairs perfectly with the tangy tomatoes. These stuffed peppers are a perfect Friday meal, great for a cozy dinner or for prepping in advance for busy days ahead.

Chickpea Salad with Avocado and Tahini Dressing

This chickpea salad with avocado and tahini dressing is a fresh, high-protein, dairy-free dish that is perfect for a light yet satisfying Friday meal. The chickpeas provide plant-based protein and fiber, while the avocado adds creamy texture and healthy fats. The tahini dressing is rich and nutty, bringing all the flavors together in a delicious and healthy way. This salad is quick to prepare and makes a great meal on its own or as a side to any main course.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado, diced
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp maple syrup
• Salt and pepper to taste

Instructions:

1. In a large mixing bowl, combine the chickpeas, diced avocado, cucumber, red onion, cherry tomatoes, and parsley.
2. In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup, salt, and pepper until smooth.
3. Pour the tahini dressing over the salad and toss gently to combine, being careful not to mash the avocado.
4. Serve immediately or chill in the fridge for 15-20 minutes for a colder salad.

This Chickpea Salad with Avocado and Tahini Dressing is a refreshing and nutrient-dense dish that is both high in protein and healthy fats. The chickpeas provide plant-based protein, while the avocado adds creaminess and essential nutrients like potassium. The tahini dressing gives the salad a rich, nutty flavor that perfectly complements the fresh vegetables. It’s a quick, easy, and satisfying meal that’s perfect for a healthy and energizing Friday lunch or dinner.

Spicy Tempeh Tacos with Cabbage Slaw

These spicy tempeh tacos with cabbage slaw are a dairy-free, high-protein meal packed with bold flavors. The tempeh is crumbled and sautéed with a spicy seasoning mix, offering a savory, protein-rich filling. The crunchy cabbage slaw adds texture and freshness, creating a perfect contrast to the flavorful tempeh. These tacos are quick to make and are a great Friday night dinner that is satisfying and full of vibrant flavors.

Ingredients:

• 1 block tempeh, crumbled
• 1 tbsp olive oil
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/4 tsp cayenne pepper (optional, for heat)
• Salt and pepper to taste
• 1 cup shredded cabbage
• 1/4 cup chopped cilantro
• 1 tbsp apple cider vinegar
• 1 tbsp lime juice
• 1 tsp maple syrup
• 6 small corn tortillas
• 1/4 cup diced red onion (optional)
• 1/4 cup avocado, sliced (optional)

Instructions:

1. In a skillet, heat the olive oil over medium heat. Add the crumbled tempeh and cook for 5-7 minutes until golden and slightly crispy.
2. Add the chili powder, cumin, smoked paprika, garlic powder, cayenne pepper, salt, and pepper to the tempeh. Stir well and cook for an additional 2-3 minutes to allow the spices to coat the tempeh evenly.
3. In a separate bowl, combine the shredded cabbage, cilantro, apple cider vinegar, lime juice, and maple syrup. Toss to combine and set aside.
4. Warm the tortillas in a skillet or microwave.
5. To assemble the tacos, spoon the spiced tempeh into each tortilla and top with the cabbage slaw. Add diced red onion and avocado slices for extra flavor and texture, if desired.
6. Serve immediately.

These Spicy Tempeh Tacos with Cabbage Slaw are an exciting and flavorful dairy-free meal that’s packed with protein. The tempeh provides a savory, crunchy base, while the cabbage slaw adds a refreshing crunch and tangy contrast. The spices bring a wonderful depth of flavor to the dish, making it a perfect choice for a satisfying Friday dinner. These tacos are versatile and can be customized with extra toppings, making them an easy and delicious option for a plant-based meal.

Edamame and Quinoa Salad with Lemon-Garlic Dressing

This edamame and quinoa salad with lemon-garlic dressing is a light, protein-packed, dairy-free meal that’s perfect for a healthy and refreshing Friday lunch or dinner. Edamame provides a rich source of plant-based protein, while quinoa offers complete protein and fiber. The lemon-garlic dressing adds a zesty kick that ties the salad together. With the combination of fresh vegetables and high-protein ingredients, this salad is not only nutritious but also incredibly satisfying.

Ingredients:

• 1 cup cooked quinoa
• 1 cup edamame, shelled
• 1 cucumber, diced
• 1/2 red bell pepper, diced
• 1/4 cup fresh parsley, chopped
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, edamame, cucumber, red bell pepper, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, Dijon mustard, salt, and pepper to create the dressing.
3. Pour the dressing over the quinoa mixture and toss well to combine.
4. Serve chilled or at room temperature.

This Edamame and Quinoa Salad with Lemon-Garlic Dressing is a quick, refreshing, and high-protein dish that is perfect for any Friday meal. The quinoa and edamame provide a substantial amount of protein, while the vegetables add crunch and freshness. The zesty lemon-garlic dressing enhances the flavors, making each bite incredibly satisfying. This salad is not only easy to prepare but also a great way to enjoy a nourishing, dairy-free, and protein-packed meal that will leave you feeling energized and full.

Lentil and Sweet Potato Shepherd’s Pie

This Lentil and Sweet Potato Shepherd’s Pie is a hearty, dairy-free, and high-protein comfort food that’s perfect for a cozy Friday meal. The lentils provide a great source of plant-based protein and fiber, while the sweet potato topping is creamy and full of flavor. This dish is a wholesome and satisfying alternative to traditional shepherd’s pie, and it’s made with simple, nutritious ingredients. It’s a great way to enjoy a balanced, filling meal without dairy, and it’s a hit with both vegetarians and non-vegetarians alike.

Ingredients:

• 1 cup green or brown lentils, cooked
• 2 medium sweet potatoes, peeled and cubed
• 1 cup carrots, diced
• 1/2 cup peas (frozen or fresh)
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 2 tbsp tomato paste
• 1 tbsp soy sauce or tamari
• 1/2 tsp dried thyme
• 1/2 tsp dried rosemary
• Salt and pepper to taste
• 1/4 cup vegetable broth
• 1/4 cup fresh parsley, chopped

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a medium pot, boil the sweet potatoes in water for 10-12 minutes until tender. Drain and mash with a fork or potato masher. Season with salt and pepper. Set aside.
3. In a large skillet, heat the olive oil over medium heat. Add the onions and garlic, cooking for 3-4 minutes until softened.
4. Add the carrots, peas, tomato paste, soy sauce, thyme, rosemary, and vegetable broth to the skillet. Stir to combine and cook for an additional 5-7 minutes until the vegetables are tender.
5. Stir in the cooked lentils and cook for another 2 minutes to combine all ingredients. Season with salt and pepper to taste.
6. Transfer the lentil mixture to a baking dish and spread evenly. Top with the mashed sweet potatoes, smoothing them into an even layer.
7. Bake for 20-25 minutes until the top is lightly golden. Garnish with fresh parsley before serving.

This Lentil and Sweet Potato Shepherd’s Pie is a comforting and satisfying dairy-free meal that’s perfect for a Friday evening. The combination of lentils and vegetables creates a filling, protein-packed base, while the creamy sweet potato topping adds a rich, savory flavor. This dish is not only delicious but also packed with essential nutrients, making it a balanced meal that is both hearty and healthy. It’s an ideal recipe for anyone looking for a plant-based, high-protein comfort food option without dairy.

Grilled Tofu with Quinoa and Veggie Stir-Fry

This Grilled Tofu with Quinoa and Veggie Stir-Fry is a vibrant, protein-packed dish that’s full of fresh vegetables and plant-based protein. The grilled tofu is crispy on the outside and tender on the inside, offering a satisfying texture. Paired with quinoa, a complete protein, and a variety of colorful veggies, this stir-fry is a nourishing meal that’s quick and easy to make. The tamari and sesame oil dressing adds a savory, umami flavor that brings all the ingredients together in harmony.

Ingredients:

• 1 block firm tofu, drained and pressed
• 1 cup cooked quinoa
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1/2 cup carrots, julienned
• 1/2 onion, sliced
• 2 tbsp olive oil
• 2 tbsp tamari or soy sauce
• 1 tbsp sesame oil
• 1 tsp rice vinegar
• 1 tsp maple syrup
• 1/4 tsp crushed red pepper flakes (optional)
• 1 tbsp sesame seeds (optional)
• Fresh cilantro for garnish

Instructions:

1. Preheat the grill or a grill pan over medium heat.
2. Slice the tofu into 1/2-inch thick slabs and brush both sides with olive oil. Grill the tofu for 3-4 minutes per side, until golden brown and crispy.
3. While the tofu is grilling, heat the sesame oil in a large skillet over medium heat. Add the onion, bell pepper, carrots, and broccoli, and stir-fry for 5-7 minutes until the vegetables are tender-crisp.
4. In a small bowl, whisk together the tamari, rice vinegar, maple syrup, and crushed red pepper flakes. Pour the sauce over the vegetables and toss to coat evenly.
5. Serve the grilled tofu on a bed of quinoa and top with the veggie stir-fry. Sprinkle with sesame seeds and fresh cilantro before serving.

This Grilled Tofu with Quinoa and Veggie Stir-Fry is a vibrant, high-protein meal that’s both nutritious and satisfying. The grilled tofu provides a great source of plant-based protein and offers a wonderful crispy texture that complements the tender veggies. The quinoa adds a wholesome, protein-packed base, and the savory tamari-sesame dressing ties everything together with deep, umami flavors. This dish is a quick and easy option for a Friday meal that’s both filling and nourishing.

Black Bean and Corn Stuffed Peppers

These Black Bean and Corn Stuffed Peppers are a delicious, dairy-free, and high-protein meal that’s perfect for a Friday night. The black beans offer a great source of protein, while the corn adds a sweet crunch to the dish. The bell peppers are stuffed with a flavorful mixture of beans, corn, quinoa, and spices, then baked until tender. This dish is not only satisfying but also packed with fiber and essential nutrients, making it a balanced and flavorful option for a plant-based meal.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1/2 cup diced tomatoes
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• 1/4 cup fresh cilantro, chopped
• 1 tbsp olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large mixing bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper. Mix well to combine.
3. Stuff each bell pepper with the quinoa mixture, pressing down gently to pack the filling.
4. Place the stuffed peppers in a baking dish and drizzle with olive oil. Cover the dish with foil and bake for 30-35 minutes, until the peppers are tender.
5. Garnish with fresh cilantro before serving.

These Black Bean and Corn Stuffed Peppers are a hearty and satisfying dairy-free dish that’s packed with plant-based protein. The black beans provide a substantial amount of protein, while the corn adds a burst of sweetness and crunch. The quinoa serves as a nutritious base, making this dish both filling and well-rounded. It’s a perfect Friday meal that’s easy to prepare, full of flavor, and great for anyone looking for a balanced, protein-packed meal without dairy.

Chickpea and Spinach Curry

This Chickpea and Spinach Curry is a flavorful, high-protein, and dairy-free meal that’s perfect for a comforting Friday dinner. The chickpeas provide a rich source of plant-based protein, while the spinach adds a dose of vitamins and minerals. The curry is seasoned with aromatic spices like cumin, coriander, and turmeric, creating a warm, fragrant dish that’s both satisfying and nourishing. Paired with brown rice or quinoa, this dish offers a well-rounded, protein-packed meal that’s both filling and incredibly flavorful.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 4 cups fresh spinach
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp grated ginger
• 1 tbsp olive oil
• 1 can (14 oz) diced tomatoes
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1/4 tsp cayenne pepper (optional)
• 1/2 cup coconut milk
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pan over medium heat. Add the diced onion, garlic, and ginger. Cook for 3-4 minutes until softened.
2. Add the cumin, coriander, turmeric, and cayenne pepper (if using). Stir well to coat the onions and garlic in the spices, cooking for another 2 minutes.
3. Add the diced tomatoes and chickpeas to the pan, stirring to combine. Simmer for 10 minutes, allowing the flavors to meld together.
4. Stir in the coconut milk and fresh spinach. Cook for an additional 5-7 minutes until the spinach is wilted and tender.
5. Season with salt and pepper to taste and garnish with fresh cilantro before serving.

This Chickpea and Spinach Curry is a nourishing, high-protein dish that’s bursting with flavors. The chickpeas provide ample plant-based protein, while the spinach offers a wealth of nutrients. The aromatic spices and creamy coconut milk make this curry both comforting and rich. It’s an easy-to-make, satisfying meal that’s perfect for a busy Friday night, offering a healthy alternative to traditional curries while keeping the flavor bold and vibrant.

Spaghetti Squash with Walnut Pesto

This Spaghetti Squash with Walnut Pesto is a light yet protein-packed, dairy-free dinner option that’s perfect for a Friday evening. The roasted spaghetti squash acts as a wonderful, healthy substitute for pasta, offering a unique texture and low-carb alternative. The walnut pesto adds a rich, nutty flavor that’s full of heart-healthy fats and protein. This dish is quick, simple to prepare, and full of fresh, bright flavors that will leave you feeling satisfied and nourished.

Ingredients:

• 1 medium spaghetti squash
• 1/2 cup walnuts, toasted
• 2 cups fresh basil leaves
• 2 cloves garlic
• 1/4 cup olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• 1 tbsp nutritional yeast (optional for a cheesy flavor)

Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.
2. Drizzle the squash halves with olive oil, sprinkle with salt and pepper, and place them cut-side down on a baking sheet. Roast for 40-45 minutes until tender.
3. While the squash is roasting, prepare the pesto. In a food processor, combine the walnuts, basil, garlic, olive oil, lemon juice, salt, pepper, and nutritional yeast (if using). Process until smooth and creamy.
4. Once the squash is roasted, use a fork to scrape the flesh, creating spaghetti-like strands.
5. Toss the spaghetti squash strands with the walnut pesto until evenly coated. Serve warm, garnished with extra walnuts or fresh basil, if desired.

This Spaghetti Squash with Walnut Pesto is a light yet satisfying, protein-rich, and dairy-free meal that’s perfect for a healthy Friday dinner. The spaghetti squash provides a nutritious and low-carb base, while the walnut pesto adds a creamy, nutty flavor with plenty of healthy fats and protein. It’s a simple yet elegant dish that’s packed with fresh, vibrant flavors, offering a great alternative to traditional pasta without sacrificing taste or texture.

Cauliflower and Chickpea Tacos

These Cauliflower and Chickpea Tacos are a fun and flavorful high-protein, dairy-free meal that’s perfect for a casual Friday dinner. The cauliflower and chickpeas are roasted with a mix of spices, creating a crispy, flavorful filling that’s both hearty and satisfying. Served in soft corn tortillas and topped with fresh avocado and a zesty lime crema, these tacos are a delightful twist on traditional tacos and are sure to become a favorite. They are perfect for anyone looking for a plant-based, protein-packed meal that’s full of flavor.

Ingredients:

• 1 small cauliflower, cut into florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• 1/2 tsp chili powder
• Salt and pepper to taste
• 8 small corn tortillas
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped

For the Lime Crema:

• 1/4 cup dairy-free sour cream or cashew cream
• 1 tbsp lime juice
• 1/2 tsp lime zest
• Salt to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss the cauliflower florets and chickpeas with olive oil, cumin, paprika, chili powder, salt, and pepper. Spread the mixture on a baking sheet and roast for 25-30 minutes, or until the cauliflower is crispy and golden.
3. While the cauliflower and chickpeas roast, prepare the lime crema by whisking together the dairy-free sour cream, lime juice, lime zest, and salt in a small bowl.
4. Warm the corn tortillas in a dry skillet or in the oven for a few minutes.
5. To assemble the tacos, divide the roasted cauliflower and chickpeas among the tortillas. Top with sliced avocado, fresh cilantro, and a drizzle of lime crema.
6. Serve immediately, garnished with extra lime wedges and cilantro if desired.

These Cauliflower and Chickpea Tacos are a delightful, high-protein, dairy-free alternative to traditional tacos. The roasted cauliflower and chickpeas create a crispy, flavorful filling that’s both satisfying and nutritious. The fresh avocado and lime crema add a creamy, tangy element to each bite, making these tacos a perfect combination of textures and flavors. This recipe is quick, easy, and a great way to enjoy a protein-packed, plant-based meal on a Friday night that everyone will love.

Note: More recipes are coming soon!