A few years ago, I was on a mission to transition to a plant-based lifestyle, and one of my biggest struggles was finding hearty, protein-rich meals that didn’t leave me feeling like something was missing. As someone who grew up on cheesy casseroles and creamy bakes, I missed that comfort food feel—especially during colder months. That’s when I started experimenting with vegan casseroles, and over time, I crafted this high-protein version that not only satisfied my cravings but actually became a weekly staple.
This vegan high protein casserole is something I now make when I want a wholesome, satisfying dish that fuels my body and warms my soul. It’s loaded with plant-based proteins, packed with flavor, and has that cozy casserole vibe without the heaviness. The best part? It’s super versatile, so I can change up the veggies or spices based on what I have on hand.
Whether you’re a long-time vegan, trying to add more plant-based meals into your week, or just looking for a delicious dinner idea, this casserole has something for everyone. I’ve shared it with family and friends—many of whom aren’t even vegan—and it always gets a thumbs up. I’m excited to pass it on to you, along with a few tips and tricks I’ve picked up along the way. Let’s dig in!
What is Vegan High Protein Casserole?
A vegan high protein casserole is a plant-based, oven-baked dish made with ingredients like legumes, tofu, tempeh, quinoa, lentils, and plenty of vegetables. It’s designed to deliver a satisfying dose of protein while staying true to vegan principles—no meat, dairy, or animal products. Think of it as a warm, layered hug in a baking dish that keeps you full, energized, and happy.
Why You Should Try This Recipe
You should try this recipe because:
- It’s rich in plant-based protein (perfect for fitness goals or feeling full longer).
- It’s customizable based on what’s in your pantry.
- It’s meal-prep friendly and great for leftovers.
- It’s completely dairy-free and egg-free, yet still creamy and indulgent.
- It’s a feel-good, comfort meal that’s as nutritious as it is delicious.
Ingredients Needed to Make Vegan High Protein Casserole
Here’s what you’ll need:
- 1 cup cooked quinoa
- 1 cup cooked lentils (green or brown)
- 1 block (14 oz) extra-firm tofu, pressed and crumbled
- 1 cup canned black beans, drained and rinsed
- 1 onion, diced
- 3 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 cup broccoli florets
- 1 cup chopped spinach or kale
- 1/2 cup nutritional yeast
- 1 tsp smoked paprika
- 1 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp black pepper
- Salt to taste
- 1 tbsp olive oil
- 1/4 cup unsweetened plant-based milk
- 1 tbsp lemon juice
- Optional topping: vegan cheese or almond flour breadcrumbs
Instructions to Make Vegan High Protein Casserole
- Preheat the Oven: Set your oven to 375°F (190°C).
- Prepare the Tofu: Press the tofu for at least 15 minutes to remove excess moisture. Crumble it using your hands or a fork and set aside.
- Sauté the Veggies: In a large skillet, heat olive oil over medium heat. Add onions and garlic, sauté for 2–3 minutes until fragrant. Add bell pepper and broccoli, and cook until just tender, about 5 minutes.
- Add Greens: Stir in the chopped spinach or kale and cook for another 2 minutes until wilted.
- Mix the Base: In a large mixing bowl, combine the cooked quinoa, lentils, black beans, crumbled tofu, sautéed vegetables, nutritional yeast, and all spices.
- Add Liquids: Pour in the plant milk and lemon juice. Stir well to ensure everything is coated and combined evenly.
- Assemble: Transfer the mixture into a greased casserole dish. Press down slightly to flatten the surface.
- Optional Topping: Sprinkle with vegan cheese or almond flour breadcrumbs for a crispy topping.
- Bake: Bake uncovered for 25–30 minutes, until the top is golden and the edges are slightly crisp.
- Cool & Serve: Let it cool for 5–10 minutes before serving.
Vegan High Protein Casserole
Ingredients
- 1 cup cooked quinoa
- 1 cup cooked lentils green or brown
- 1 block extra-firm tofu pressed and crumbled
- 1 cup canned black beans drained and rinsed
- 1 onion diced
- 3 garlic cloves minced
- 1 red bell pepper chopped
- 1 cup broccoli florets
- 1 cup chopped spinach or kale
- 1/2 cup nutritional yeast
- 1 tsp smoked paprika
- 1 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp black pepper
- Salt to taste
- 1 tbsp olive oil
- 1/4 cup unsweetened plant-based milk
- 1 tbsp lemon juice
- Optional topping: vegan cheese or almond flour breadcrumbs
Instructions
- Preheat the Oven: Set your oven to 375°F (190°C).
- Prepare the Tofu: Press the tofu for at least 15 minutes to remove excess moisture. Crumble it using your hands or a fork and set aside.
- Sauté the Veggies: In a large skillet, heat olive oil over medium heat. Add onions and garlic, sauté for 2–3 minutes until fragrant. Add bell pepper and broccoli, and cook until just tender, about 5 minutes.
- Add Greens: Stir in the chopped spinach or kale and cook for another 2 minutes until wilted.
- Mix the Base: In a large mixing bowl, combine the cooked quinoa, lentils, black beans, crumbled tofu, sautéed vegetables, nutritional yeast, and all spices.
- Add Liquids: Pour in the plant milk and lemon juice. Stir well to ensure everything is coated and combined evenly.
- Assemble: Transfer the mixture into a greased casserole dish. Press down slightly to flatten the surface.
- Optional Topping: Sprinkle with vegan cheese or almond flour breadcrumbs for a crispy topping.
- Bake: Bake uncovered for 25–30 minutes, until the top is golden and the edges are slightly crisp.
- Cool & Serve: Let it cool for 5–10 minutes before serving.
Notes
Don’t skip the nutritional yeast: It gives that cheesy, umami-rich flavor.
Mix thoroughly: You want the seasoning evenly distributed throughout.
Let it rest before serving: It firms up a bit and slices better.
Use a cast-iron dish if you can: It holds heat better and crisps the edges nicely.
What Goes Well with Vegan High Protein Casserole
- A fresh side salad with lemon vinaigrette
- Roasted sweet potatoes or butternut squash
- Avocado slices or guacamole
- A drizzle of tahini or cashew cream
- A warm bowl of tomato soup for added comfort
My Tips to Make the Best Vegan High Protein Casserole
- Press your tofu well: It makes a big difference in texture.
- Don’t skip the nutritional yeast: It gives that cheesy, umami-rich flavor.
- Mix thoroughly: You want the seasoning evenly distributed throughout.
- Let it rest before serving: It firms up a bit and slices better.
- Use a cast-iron dish if you can: It holds heat better and crisps the edges nicely.
Easy Variations of Vegan High Protein Casserole
- Swap quinoa with brown rice or bulgur.
- Add mushrooms for an earthy flavor.
- Use chickpeas instead of lentils for a different texture.
- Spice it up with chili flakes or jalapeños.
- Add vegan pesto for a Mediterranean twist.
- Try baked tempeh chunks instead of tofu for a nuttier flavor.
Best Way to Store Vegan High Protein Casserole
Let the casserole cool completely, then store it in an airtight container in the fridge for up to 5 days. For longer storage, you can freeze individual portions—just wrap them tightly and store for up to 2 months. Reheat in the microwave or oven before serving.
Nutritional Value (per serving, approx.)
- Calories: 320
- Protein: 21g
- Carbohydrates: 30g
- Fiber: 9g
- Fat: 12g
- Iron: 18% DV
- Calcium: 15% DV
(Note: This is a rough estimate. Actual values may vary based on ingredients and serving size.)
FAQs
Can I make this casserole soy-free?
Yes! Replace tofu with chickpeas or tempeh (if soy-free), and use oat or almond milk instead of soy milk.
Is this casserole gluten-free?
Absolutely, as long as your breadcrumbs or toppings are gluten-free.
Can I prep this ahead of time?
Yes! Assemble it a day ahead and refrigerate. Just bake when ready.
Can I make it spicy?
Of course! Add cayenne, chili powder, or chopped jalapeños to bring the heat.
Conclusion
This vegan high protein casserole has truly become a go-to recipe in my kitchen—not just for how nourishing it is, but for the way it brings everyone to the table. I remember the first time I served it to my non-vegan friends during a cozy dinner gathering. They couldn’t believe it was completely plant-based, and by the end of the night, the casserole dish was scraped clean. That’s when I knew I was onto something special.
What I love most about this recipe is how flexible it is. Whether I’m using leftover veggies from the fridge or swapping in whatever legumes I have on hand, it always comes out delicious. It’s the kind of meal that feels like a reward after a long day—warm, grounding, and full of goodness.
I hope this casserole becomes part of your regular meal rotation too. It’s a wonderful reminder that plant-based eating doesn’t have to be bland or complicated. In fact, it can be deeply satisfying, colorful, and creative. If you’re trying to eat more mindfully or simply want a protein-packed dish to power your day, give this recipe a try. It’s been a game-changer for me, and I genuinely think it can be for you too.
And if you do try it, I’d love to hear how it turned out—did you add your own twist? Did your family enjoy it? Share your version with me in the comments or tag me if you post it online. Happy cooking, and here’s to more flavorful, nourishing meals on your journey!
