25+ Healthy Friday Vegan Protein Recipes for a Flavorful Weekend

Fridays are the perfect time to wind down, enjoy good food, and get ready for the weekend.

If you’re vegan or simply looking to incorporate more plant-based meals into your diet, ensuring you meet your protein needs can sometimes feel tricky. But worry not!

This blog is your ultimate guide to 25+ delicious, high-protein vegan recipes that will make your Fridays flavorful and nutritious.

Whether you’re planning a quick dinner, prepping meals for the weekend, or hosting a cozy dinner party, these recipes are sure to impress.

From hearty mains to protein-packed snacks, there’s something here for everyone.

Let’s dive into the world of plant-based protein and make your Fridays tastier than ever!

25+ Healthy Friday Vegan Protein Recipes for a Flavorful Weekend

Eating vegan doesn’t mean compromising on flavor or nutrition, especially when it comes to protein.

These 25+ Friday vegan protein recipes prove just how versatile and satisfying plant-based meals can be.

Whether you’re indulging in a creamy lentil curry, crunching on roasted chickpea salad, or treating yourself to a decadent tofu stir-fry, these recipes are a great way to end the week on a high note.

We hope this collection inspires you to explore new flavors and embrace the endless possibilities of vegan cooking.

So, get into the kitchen, try out these recipes, and enjoy a protein-packed Friday feast. Happy cooking and bon appétit!

Creamy Spinach & Tofu Stir-Fry

This creamy spinach and tofu stir-fry is a low-carb vegan protein powerhouse that’s perfect for a quick, keto-friendly lunch. The dish combines tender tofu cubes with nutrient-dense spinach, all coated in a savory, creamy almond butter sauce. It’s a simple yet satisfying meal that keeps you full without weighing you down.

Ingredients

• 1 block firm tofu (pressed and cubed)
• 2 cups fresh spinach leaves
• 2 tbsp almond butter
• 1 tbsp coconut aminos or soy sauce
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1/4 tsp smoked paprika
• Salt and pepper to taste

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add tofu cubes and sauté until golden brown on all sides. Remove from the pan and set aside.
3. In the same skillet, add garlic and cook until fragrant.
4. Toss in the spinach and cook until wilted.
5. In a small bowl, mix almond butter, coconut aminos, smoked paprika, and a splash of water to create a creamy sauce.
6. Return tofu to the skillet and pour the sauce over. Stir well to coat everything evenly.
7. Cook for 2-3 minutes, season with salt and pepper, and serve warm.

This creamy spinach and tofu stir-fry is not only delicious but also packed with protein and healthy fats. The almond butter sauce brings a luxurious texture and rich flavor, making it a go-to lunch option for those on a low-carb, vegan, or keto diet. Pair it with a side of cauliflower rice for an extra boost of nutrients!

Avocado & Chickpea Lettuce Wraps

Avocado and chickpea lettuce wraps are a fresh, crunchy, and protein-rich option for anyone seeking a low-carb vegan lunch. The creamy avocado blends perfectly with mashed chickpeas, creating a satisfying filling. Wrapped in crisp lettuce leaves, this dish is

Ingredients

• 1 cup cooked chickpeas (or canned, rinsed)
• 1 ripe avocado
• 1 tbsp lemon juice
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• Salt and pepper to taste
• 6 large lettuce leaves (romaine or butter lettuce)
• Optional: diced tomatoes or bell peppers for garnish

Instructions

1. In a bowl, mash the chickpeas and avocado together until well combined but still slightly chunky.
2. Add lemon juice, garlic powder, cumin, salt, and pepper. Mix well.
3. Spoon the mixture onto lettuce leaves, dividing it evenly.
4. Top with diced tomatoes or bell peppers if desired.
5. Roll or fold the lettuce leaves into wraps and serve immediately.

These avocado and chickpea lettuce wraps are the perfect blend of creamy and crunchy, delivering a flavorful, low-carb meal that’s easy to prepare. They’re great for busy days when you need a quick, nutrient-dense lunch to power through your afternoon.

Cauliflower Rice & Tempeh Bowl

This cauliflower rice and tempeh bowl is a hearty and wholesome low-carb lunch option. The tempeh is marinated in a tangy, zesty sauce and served atop a bed of flavorful cauliflower rice. Packed with plant-based protein and fiber, this dish is both filling and keto-friendly.

Ingredients

• 1 cup cauliflower rice
• 1/2 block tempeh, cut into cubes
• 1 tbsp olive oil
• 1 tbsp tamari or soy sauce
• 1 tbsp apple cider vinegar
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/4 tsp chili flakes (optional)
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Instructions

1. In a bowl, mix tamari, apple cider vinegar, smoked paprika, garlic powder, and chili flakes. Add tempeh cubes and let marinate for 15 minutes.
2. Heat olive oil in a skillet over medium heat. Add marinated tempeh and cook until golden and slightly crispy. Remove from heat and set aside.
3. In the same skillet, add cauliflower rice and cook for 5-7 minutes until tender. Season with salt and pepper.
4. Assemble the bowl by placing the cauliflower rice as the base and topping it with cooked tempeh. Garnish with fresh cilantro or parsley.

This cauliflower rice and tempeh bowl is a flavorful, protein-packed meal that satisfies your lunchtime cravings while keeping you within your keto goals. The marinated tempeh adds depth to the dish, while the cauliflower rice keeps it light and low in carbs.

Zucchini Noodles with Creamy Cashew Sauce

Zucchini noodles with creamy cashew sauce is a perfect low-carb vegan lunch option that feels indulgent but is incredibly healthy. The zucchini noodles are light and fresh, while the creamy cashew sauce delivers a rich, cheesy flavor, making this dish both satisfying and guilt-free.

Ingredients

• 2 medium zucchinis, spiralized
• 1/2 cup raw cashews (soaked for 2-3 hours)
• 1/4 cup unsweetened almond milk
• 1 tbsp nutritional yeast
• 1 clove garlic
• 1 tbsp lemon juice
• Salt and pepper to taste
• 1 tbsp olive oil
• Optional: cherry tomatoes or fresh basil for garnish

Instructions

1. Blend soaked cashews, almond milk, nutritional yeast, garlic, lemon juice, salt, and pepper until smooth to make the cashew sauce. Adjust thickness with a little water if needed.
2. Heat olive oil in a skillet over medium heat. Add zucchini noodles and sauté for 2-3 minutes until just tender.
3. Pour the cashew sauce over the zucchini noodles and toss to coat evenly.
4. Garnish with cherry tomatoes or fresh basil if desired, and serve immediately.

This dish is a creamy, dreamy lunch that’s packed with flavor yet easy on carbs. The zucchini noodles keep it light and refreshing, while the cashew sauce brings richness and depth. Perfect for a keto-friendly vegan meal that doesn’t compromise on taste!

Stuffed Bell Peppers with Walnut Meat

Stuffed bell peppers with walnut meat are a hearty, protein-packed lunch option that’s ideal for low-carb and vegan diets. The walnut meat, flavored with bold spices, mimics the texture of ground meat and pairs beautifully with the sweet, roasted bell peppers.

Ingredients

• 2 large bell peppers (halved and deseeded)
• 1 cup walnuts (soaked for 2-3 hours)
• 1 tbsp olive oil
• 1/4 cup diced onion
• 1 clove garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• 1/4 cup diced tomatoes
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 375°F (190°C).
2. Blend soaked walnuts in a food processor until they resemble coarse crumbs.
3. Heat olive oil in a skillet and sauté onion and garlic until softened.
4. Add walnut crumbs, smoked paprika, cumin, chili powder, salt, pepper, and diced tomatoes. Cook for 5 minutes, stirring occasionally.
5. Stuff the walnut mixture into the bell pepper halves and place them on a baking sheet.
6. Bake for 20-25 minutes, or until the peppers are tender. Garnish with fresh parsley and serve.

These stuffed bell peppers are a delightful, low-carb lunch bursting with bold flavors. The walnut meat adds a unique texture and protein boost, making this dish both nourishing and delicious. They’re perfect for meal prepping or a colorful addition to your lunchtime rotation.

Crispy Tofu & Avocado Salad

This crispy tofu and avocado salad is a low-carb vegan dish packed with flavor, texture, and plant-based protein. The crunchy tofu contrasts beautifully with the creamy avocado and fresh greens, creating a meal that’s as nutritious as it is satisfying.

Ingredients

• 1 block firm tofu (pressed and cubed)
• 1 tbsp olive oil
• 1 tbsp tamari or soy sauce
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1 ripe avocado, sliced
• 2 cups mixed greens (spinach, kale, arugula, etc.)
• 1/4 cup shredded carrots (optional)
• Lemon vinaigrette (juice of 1 lemon, 2 tbsp olive oil, salt, and pepper)

Instructions

1. Heat olive oil in a skillet over medium heat. Toss tofu cubes with tamari, smoked paprika, and garlic powder, then sauté until golden and crispy.
2. In a bowl, arrange mixed greens, shredded carrots (if using), and avocado slices.
3. Top the salad with the crispy tofu cubes.
4. Drizzle the lemon vinaigrette over the salad and toss gently before serving.

This crispy tofu and avocado salad is a refreshing and filling low-carb lunch option. Packed with healthy fats and plant-based protein, it’s a well-rounded meal that’s perfect for a busy day. Easy to customize with your favorite veggies, this salad is a lunchtime winner!

Spaghetti Squash with Pesto and Vegan Sausage

Spaghetti squash with pesto and vegan sausage is a flavorful low-carb, high-protein lunch perfect for keto and vegan diets. The squash acts as a tender, spaghetti-like base, while the vibrant pesto and savory vegan sausage add depth and a satisfying bite. It’s a healthy twist on a classic Italian comfort dish.

Ingredients

• 1 medium spaghetti squash
• 1/2 cup fresh basil leaves
• 1/4 cup raw pine nuts or walnuts
• 1 clove garlic
• 3 tbsp olive oil
• 1 tbsp nutritional yeast
• Salt and pepper to taste
• 2 vegan sausage links (keto-friendly)

Instructions

1. Preheat the oven to 375°F (190°C). Slice the spaghetti squash in half, scoop out the seeds, and bake cut-side down on a baking sheet for 40 minutes.
2. While the squash is baking, prepare the pesto by blending basil, nuts, garlic, olive oil, nutritional yeast, salt, and pepper until smooth.
3. Cook the vegan sausage in a skillet over medium heat until browned, then slice into pieces.
4. Once the squash is cooked, use a fork to scrape out the strands into a bowl. Toss with the pesto and top with the sliced sausage.
5. Serve warm and enjoy!

This spaghetti squash dish combines the earthy freshness of homemade pesto with the heartiness of vegan sausage, making it a wholesome and satisfying meal. Perfect for meal prepping or enjoying fresh, it’s a keto-friendly way to enjoy Italian-inspired flavors.

Broccoli & Peanut Butter Stir-Fry

This broccoli and peanut butter stir-fry is a quick, protein-packed meal that’s low in carbs but rich in flavor. The creamy peanut butter sauce coats the tender-crisp broccoli, creating a dish that’s indulgent yet healthy. Perfect for a simple, no-fuss lunch.

Ingredients

• 2 cups broccoli florets
• 1/2 block firm tofu (cubed)
• 1 tbsp olive oil
• 2 tbsp natural peanut butter
• 1 tbsp tamari or soy sauce
• 1 tsp rice vinegar
• 1 clove garlic, minced
• 1/4 tsp chili flakes (optional)

Instructions

1. Heat olive oil in a skillet over medium heat. Add tofu cubes and sauté until golden brown. Remove and set aside.
2. Add broccoli florets to the skillet and stir-fry for 5 minutes until tender-crisp.
3. In a small bowl, mix peanut butter, tamari, rice vinegar, garlic, and a splash of water to create a smooth sauce.
4. Return the tofu to the skillet and pour the peanut sauce over the broccoli and tofu. Stir well to coat.
5. Cook for 2-3 minutes, sprinkle with chili flakes if desired, and serve hot.

This stir-fry is a delightful blend of creamy, nutty, and savory flavors that will keep you full and energized. It’s an easy and delicious way to pack in protein and veggies while staying keto-friendly and vegan.

Cauliflower & Hemp Seed “Tabbouleh”

Cauliflower and hemp seed tabbouleh is a refreshing, low-carb twist on the classic Mediterranean dish. Packed with fresh herbs, lemon, and protein-rich hemp seeds, this tabbouleh offers a light and satisfying lunch that’s perfect for keto vegans.

Ingredients

• 1 cup cauliflower rice
• 1/4 cup hemp seeds
• 1/2 cup chopped parsley
• 1/4 cup chopped mint
• 1/4 cup diced cucumber
• 1/4 cup diced tomatoes
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions

1. In a large bowl, combine cauliflower rice, hemp seeds, parsley, mint, cucumber, and tomatoes.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper and toss well to combine.
4. This cauliflower and hemp seed tabbouleh is a vibrant and refreshing dish that’s both nourishing and delicious. It’s a fantastic choice for a light lunch or as a side dish, delivering protein and healthy fats in every bite. Perfect for meal prepping or enjoying fresh!

Almond-Crusted Tempeh with Avocado Salad

The almond-crusted tempeh paired with a crisp avocado salad is a protein-packed, low-carb lunch option that’s rich in healthy fats and flavor. The crunchy almond crust on the tempeh offers a satisfying texture, while the creamy avocado salad brings balance and freshness to the dish. This meal is perfect for anyone looking for a keto-friendly vegan protein source.

Ingredients

• 1 block tempeh, sliced into strips
• 1/2 cup almond flour
• 1 tbsp nutritional yeast
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 2 tbsp olive oil
• 1 ripe avocado, diced
• 1 cup mixed greens (spinach, arugula, etc.)
• 1 tbsp lemon juice

Instructions

1. Preheat the oven to 375°F (190°C).
2. In a shallow bowl, combine almond flour, nutritional yeast, smoked paprika, salt, and pepper.
3. Coat the tempeh strips in the almond flour mixture, pressing lightly to ensure they stick.
4. Heat olive oil in a skillet over medium heat. Cook the almond-crusted tempeh for 2-3 minutes on each side until golden and crispy.
5. In a bowl, combine mixed greens, diced avocado, and lemon juice. Toss gently to combine.
6. Serve the crispy tempeh over the avocado salad and enjoy!

This almond-crusted tempeh with avocado salad is a perfect balance of crispy, creamy, and savory flavors. It’s a nutritious, low-carb lunch that will keep you full and energized throughout the day. A great option for meal prepping or a fresh, quick lunch.

Vegan Cauliflower & Zucchini Fritters

These vegan cauliflower and zucchini fritters are low-carb and full of plant-based protein. The combination of cauliflower and zucchini creates a light texture while the chickpea flour holds them together beautifully. Crispy on the outside and tender on the inside, these fritters are a delicious and satisfying meal or snack.

Ingredients

• 1/2 head cauliflower, grated
• 1 medium zucchini, grated
• 1/4 cup chickpea flour
• 1/4 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper to taste
• 1 tbsp olive oil (for frying)
• Optional: fresh dill or parsley for garnish

Instructions

1. Grate the cauliflower and zucchini, then place them in a clean kitchen towel to remove excess moisture.
2. In a large bowl, mix grated cauliflower, zucchini, chickpea flour, garlic powder, onion powder, salt, and pepper.
3. Heat olive oil in a skillet over medium heat.
4. Spoon the veggie mixture into the skillet, forming small fritters. Cook for 3-4 minutes on each side until golden and crispy.

These cauliflower and zucchini fritters are a perfect low-carb, protein-rich option for a light lunch or a snack. They’re crispy, satisfying, and easy to prepare, making them an excellent choice for a quick keto-friendly meal. Serve with a side of vegan yogurt or a tangy dipping sauce for added flavor!

Vegan Tempeh & Cucumber Lettuce Wraps

Vegan tempeh and cucumber lettuce wraps are a fresh, crunchy, and protein-packed low-carb lunch option. The tempeh is sautéed with savory spices and served with cool cucumber slices in crisp lettuce wraps, creating a healthy and satisfying meal. This dish is ideal for anyone looking for a light, quick lunch without sacrificing flavor.

Ingredients

• 1/2 block tempeh, crumbled
• 1 tbsp olive oil
• 1 tbsp tamari or soy sauce
• 1/2 tsp smoked paprika
• 1/4 tsp cumin
• 1/2 tsp garlic powder
• 1/2 cucumber, thinly sliced
• 6 large lettuce leaves (romaine or butter lettuce)
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a skillet over medium heat. Add crumbled tempeh and sauté for 5-7 minutes until golden and crispy.
2. Add tamari, smoked paprika, cumin, and garlic powder. Stir to combine and cook for another 2 minutes.
3. Lay out the lettuce leaves and top with the sautéed tempeh mixture.
4. Add cucumber slices and garnish with fresh cilantro.
5. Fold or roll up the lettuce wraps and serve immediately.

These tempeh and cucumber lettuce wraps are a light, refreshing, and satisfying low-carb meal. The tempeh provides a hearty base, while the cucumber adds a crisp, fresh crunch. This recipe is perfect for those looking for a low-calorie, high-protein lunch that’s quick and easy to make. Perfect for meal prep or a fresh midday snack!

Spicy Cauliflower & Chickpea Stew

This spicy cauliflower and chickpea stew is a flavorful, low-carb, and protein-packed vegan dish. The cauliflower adds a hearty texture, while chickpeas contribute plant-based protein. The warming spices and tangy tomatoes create a rich, comforting stew that is perfect for lunch or dinner.

Ingredients

• 1 small head cauliflower, chopped into florets
• 1 can chickpeas, drained and rinsed
• 1 can diced tomatoes (no added sugar)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tbsp ground cumin
• 1/2 tsp ground turmeric
• 1/4 tsp cayenne pepper (adjust to taste)
• Salt and pepper to taste
• 1/2 cup vegetable broth or water
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add diced onion and garlic, sautéing until softened, about 3-4 minutes.
2. Add the cumin, turmeric, and cayenne pepper, stirring to combine with the onions and garlic. Cook for 1-2 minutes until fragrant.
3. Add the cauliflower florets, chickpeas, diced tomatoes, and vegetable broth. Stir well and bring to a simmer.
4. Cover and cook for 15-20 minutes, until the cauliflower is tender and the stew has thickened.
5. Season with salt and pepper to taste. Garnish with fresh cilantro before serving.

This spicy cauliflower and chickpea stew is the perfect combination of warmth and depth of flavor. It’s a filling, low-carb, and vegan-friendly option that’s high in protein and fiber. Great for meal prepping or a cozy lunch, it’s a dish that will leave you feeling nourished and satisfied.

Vegan “Chicken” Salad Lettuce Wraps

These vegan “chicken” salad lettuce wraps are a low-carb, high-protein option that’s full of flavor and texture. The mock chicken is made from soy protein or chickpeas, combined with crunchy veggies and creamy dressing, all wrapped in refreshing lettuce leaves. This makes for a deliciously light and healthy lunch that’s easy to prepare.

Ingredients

• 1 cup chickpeas, mashed or 1 cup soy protein (crumbled)
• 1/4 cup vegan mayo
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1 tbsp fresh parsley, chopped
• Salt and pepper to taste
• 6 large lettuce leaves (butter lettuce or Romaine)

Instructions

1. In a bowl, combine the mashed chickpeas (or crumbled soy protein) with vegan mayo, Dijon mustard, lemon juice, diced celery, diced onion, and parsley.
2. Season with salt and pepper to taste, and mix well until all ingredients are evenly combined.
3. Spoon the “chicken” salad onto the lettuce leaves.
4. Wrap the lettuce leaves around the salad, securing them like a taco or wrap.
5. Serve immediately or chill in the fridge until ready to eat.

These vegan “chicken” salad lettuce wraps are a light, refreshing lunch that’s both low in carbs and high in plant-based protein. The crisp lettuce wraps keep it fresh and low-calorie, while the creamy salad provides a satisfying, savory filling. These wraps are perfect for a quick lunch or a healthy snack.

Spaghetti Squash with Avocado Pesto

This spaghetti squash with avocado pesto is a deliciously creamy and nutrient-dense low-carb vegan lunch option. The spaghetti squash strands mimic traditional pasta, while the creamy avocado pesto sauce adds a rich, flavorful touch. This dish is a perfect keto-friendly alternative to pasta, while still satisfying your cravings.

Ingredients

• 1 medium spaghetti squash
• 1 ripe avocado
• 1/2 cup fresh basil leaves
• 1/4 cup pine nuts or walnuts
• 1 clove garlic
• 2 tbsp olive oil
• 1 tbsp nutritional yeast
• Juice of 1 lemon
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375°F (190°C). Slice the spaghetti squash in half lengthwise, remove the seeds, and place it cut-side down on a baking sheet. Bake for 40 minutes, or until tender.
2. While the squash is baking, prepare the avocado pesto by blending avocado, basil, pine nuts, garlic, olive oil, nutritional yeast, lemon juice, salt, and pepper in a food processor until smooth.
3. Once the squash is cooked, use a fork to scrape out the flesh into spaghetti-like strands.
4. Toss the spaghetti squash with the avocado pesto sauce until fully coated.
5. Serve immediately and garnish with additional pine nuts or fresh basil if desired.

Spaghetti squash with avocado pesto is a creamy, low-carb alternative to traditional pasta. The avocado pesto adds a velvety texture and fresh flavor, while the spaghetti squash provides a light, yet filling base. This dish is a perfect vegan, keto-friendly lunch that’s both satisfying and packed with healthy fats.’

Note: More recipes are coming soon