If you’re like me, always on the lookout for delicious ways to fuel your body while embracing a plant-powered lifestyle, then you’re in for a treat! These high-protein vegan sandwiches are a true game-changer for anyone looking to up their protein intake without relying on meat. Just consider that each recipe contains AT LEAST 20 grams of protein! Plus, they’re packed with all the good stuff your body craves—think vitamins, minerals, fiber, and antioxidants—making them a win-win for your taste buds and your well-being! 🧘🏽♀️
However, what I like the most about these scrumptious meatless sandwiches is that they are incredibly quick and easy to prepare -all 5 recipes take about 15 minutes or less– while providing a balanced meal, complete with all the essential macronutrients (carbohydrates, protein, and fat) that allow you to stay full longer. In this way, you will avoid the annoying energy slumps typically associated with eating fast-food or store-bought sandwiches, without having to compromise on taste! 🔥
In addition, these sandwiches are incredibly versatile! You can eat them at any time hunger strikes, whether it’s a quick and satisfying lunch, a flavorful dinner option, or a delightful addition to your weekend brunch spreads or picnics. My kids love them, and how could I blame them: they are such a convenient, yet nourishing and delicious option for their packed lunches or on-the-go breakfasts! 🥪
Are you ready to discover mouthwatering plant-based high-protein sandwich recipes, from classic combos with a plant-based twist to bold and inventive creations? There’s truly something here for everyone to enjoy. 😋 Plus, with my tips you will learn how to create your healthy sandwich based on the ingredients you have on hand and the mood you are in, in just 5 steps!
Compose your Balanced Plant-Based High Protein Sandwiches in 5 Steps! 🥪
So what is the secret to making a high-protein, plant-based sandwich that is as balanced as it is delicious? The reality is that it is much easier than it may seem.
All you have to do is start with a sturdy whole grain bread or wrap as your base, then pile on the protein-rich goodness—think marinated tofu, seasoned tempeh, or hearty legumes like chickpeas or black beans. Then, fill with crunchy raw or, if you prefer, grilled or sautéed vegetables, and a drizzle of your favorite spreadable sauce or cream.
All you have to do is start with a sturdy whole grain bread or wrap as your base, then pile on the protein-rich goodness—think marinated tofu, seasoned tempeh, or hearty legumes like chickpeas or black beans. Then, fill with crunchy raw or, if you prefer, grilled or sautéed vegetables, and a drizzle of your favorite spreadable sauce or cream.
As you will be able to notice below, for all the 5 recipes I decided to recreate healthier versions of my favorite sauces and dressings. The main reasons for this are two. On one hand, by doing so I have the chance to control which ingredients, as well as how much of them, go into the sauce. As you all know, store-bought dressings are often loaded with unnecessary high quantities of salt, preservatives, refined sugars, and fats, which is not ideal if you are trying to follow a wholesome diet. On the other hand, by preparing the sauces myself, I manage to keep everything fairly healthy, without having to compromise on the flavor kick and creaminess they impart to the end result.
The second reason is that the ingredients I choose for my spreads are all incredibly rich in minerals, antioxidants, and vitamins. Therefore, I can increase the nutritional profile of the sandwich while keeping the recipe interesting!
Here are 5 simple steps to elevate your sandwich game to the next level:
- Choose Your Base: Start with a foundation of your favorite bread or wrap, whether it’s hearty whole grain, artisanal sourdough, or gluten-free alternative.
- Select Your Protein: Opt for a protein-rich ingredient to anchor your sandwich, such as beans, tofu, tempeh, lentils, or hummus, providing sustenance and flavor in every bite.
- Layer on the Goodness: Pile on a rainbow of fresh vegetables, herbs, and greens to add crunch, color, and nutrients. Think sliced tomatoes, crisp lettuce, crunchy cucumbers, peppery arugula, or roasted bell peppers. You can also opt for grilled or sautéed vegetables, such as eggplants, zucchini, bell peppers, or artichokes.
- Add a Flavorful Twist: Elevate your creation with a spread, sauce, or condiment of your choice to enhance the taste profile. Whether it’s tangy mustard, creamy avocado and lime crema, zesty pesto, or spicy sriracha, let your palate guide you. Down below you will find five incredibly delicious and nourishing options.
- Finish with a Flourish: Seal the deal with a final touch—a sprinkle of herbs, a drizzle of olive oil, a dash of seasoning—to elevate the presentation and flavor profile of your masterpiece!
And now, let’s discover five scrumptious high-protein vegan sandwich recipes, ready in less than 15 minutes with easily available ingredients!
5 Tasty and Easy-to-Make Meatless Sandwich Recipes🌱
Whether you’re a seasoned plant-based eater or just dipping your toes into a veggie-filled lifestyle, these meatless sandwiches offer a tasty way to get your daily dose of protein while exploring new culinary horizons! We will start with some scrumptious Mediterranean Marvel Pita Pockets that will bring you directly to the sunny shores of Greece, then dive straight into the rich flavors of my O.G. Spicy Southwest Seitan Wraps, and end with the cheesy delight of a Portobello Prestige.
1. Mediterranean Marvel Pita Pockets 🍅
Packed with plant-based protein and fiber, this tantalizing meatless pita sandwich will take you straight to the sunny shores of Greece! Each sandwich contains around 20 grams of protein, and only 10 grams of fat and 300 calories.
And if that weren’t enough: these Mediterranean-inspired pockets of deliciousness are packed with precious dietary fiber and antioxidants, making them a great option to share at picnics and potlucks, or even as a healthy snack or lunch!
All you need is:
- Hummus: Made with chickpeas, tahini (better if organic, as this one from Whole Food Market), lemon juice, garlic, olive oil, and salt.
- Grilled tofu: Seasoned with oregano, paprika, lemon zest, and grill.
- Veggies: Cucumber, tomatoes, red onion, and Kalamata olives.
- Assembly: Stuff everything into whole grain pita breads, sprinkle with za’atar.
Mediterranean Marvel Pita Pockets
Ingredients
For the hummus:
For the grilled tofu:
- 18 oz Firm tofu
- 1 tsp Dried oregano,
- 1 tsp Paprika powder
- 1 Lemon the zest
Other ingredients:
- 1 Cucumber sliced
- 2 small Tomatoes sliced
- 1 small Red onion sliced
- 1/8 cup Kalamata olives halved
- Za'atar seasoning or a mix of ground thyme, oregano, marjoram, cumin, coriander, and roasted sesame seeds
- 4 Whole grain pita
Instructions
For the hummus:
- In a food processor, blend chickpeas, tahini, garlic, lemon juice, and salt until smooth.
- While blending, gradually add in the olive oil until fully incorporated.
- Set aside the hummus and proceed with the preparation of the tofu.
For the grilled tofu:
- Season tofu slices with oregano, paprika, lemon zest, and a pinch of salt.
- Grill or pan-fry over medium heat until golden on each side, about 3-4 minutes per side.
For the assembly:
- Open the pita bread to form pockets.
- Spread a layer of hummus inside each pocket.
- Stuff with grilled tofu, cucumber, tomatoes, onion, and olives. Sprinkle som za'atar on top before serving. Enjoy!
Nutrition
2. Spicy Southwest Seitan Wrap 🌵
These Spicy Southwest Seitan Wraps are truly perfect for any occasion, whether it’s a quick weekday lunch, a flavorful dinner option, or a delightful addition to your weekend brunch spread! Packed with wholesome plant-based ingredients, each of these meatless wraps contain as much as 43 grams of protein!
While seitan, a protein-rich meat alternative, provides a hearty base, black beans, and avocado contribute fiber, healthy fats, and precious antioxidants. In addition, fresh vegetables like bell peppers and corn add vitamins and minerals, making these wraps not only delicious but also a complete and balanced meal -in true Caitlin-style!
These scrumptious meatless wraps contain:
- Avocado Lime Crema: Made with smashed avocado, lime juice, garlic powder, plant-based yogurt, and salt.
- Seitan: Sauteed with cumin, chili powder, and lime.
- Veggies: Black beans, avocado slices, corn, bell pepper, cilantro.
- Assembly: Spread crema on tortillas, add fillings, including these these quick, homemade Sugar-free Pickled Red Onions, and roll up.
Spicy Southern Seitan Wrap
Ingredients
For the avocado lime crema
- 1 large Avocado ripe
- 2 Limes the juice
- 1/2 tsp Garlic powder
- 4 tbsp Plant-based yogurt unsweetened
- Salt to taste
For the seitan strips:
- 16 oz Seitan sliced into strips
- 2 tsp Ground cumin sliced
- 2 tsp Chili powder
Other ingredients:
- 4 Whole wheat tortillas sliced
- 2 cans Black beans (or 15 oz each), rinsed and drained
- 1 cup Fresh corn kernels
- 2 Bell peppers diced
- Cilantro a generous handful, chopped
- 4 tbsp Quick pickled red onions you can follow this recipe
Instructions
For the seitan strips:
- Sauté seitan strips with cumin, chili powder, and a squeeze of lime juice until browned and fragrant.
- Set aside and proceed with the preparation of the avocado and lime crema.
For the avocado and lime crema:
- Mash the avocados with lime juice, garlic powder, salt, and plant-based yogurt until smooth.
For the assembly:
- To preheat the tortillas, warm them in a dry skillet over medium heat for about 30 seconds to 1 minute per side, or until they are heated through and slightly golden.
- Spread the avocado lime crema on the warm tortillas.
- Top them with the seitan strips, black beans, avocado slices, corn, bell pepper, and cilantro. Roll up the wraps tightly. Enjoy!
Nutrition
3. Classic Bean & Veggie Delight Sandwich 🥒
With 25 grams of protein and a whole lot of flavors, this Classic Bean and Veggie Delight deserves a place on the podium of my favorite veggie sandwiches. The recipe features a base of toasted artisanal sourdough bread generously layered with a creamy white bean mash, topped with a tangy and aromatic lemon basil aioli, and a handful of fresh baby spinach or arugula. Whether enjoyed as a quick lunch or a light dinner, this recipe promises to satisfy your cravings and nourish your body with every delicious bite!
Three layers of deliciousness for this Classic Bean & Veggie Delight Sandwich:
- Lemon Basil Aioli: Soaked cashews blended with lemon juice, basil, garlic, and salt.
- Beans: Mashed white beans.
- Veggies: Arugula, heirloom tomatoes, cucumber, carrots, alfalfa sprouts.
- Assembly: Layer aioli, beans, and veggies between toasted sourdough slices.
Classic Bean & Veggie Delight
Ingredients
For the lemon basil aioli:
- 1 cup Soaked cashews (soak for at least 2 hours or, even better, overnight)
- 2 Lemons the juice
- 2 cloves Garlic
- Fresh basil leaves a generous handful
- Salt to taste
- Water as needed to blend
Other ingredients:
- 8 slices Artisanal sourdough bread toasted
- 1 can White beans (navy beans, cannellini beans, “great northern” beans, or lima beans) (or 15 oz), drained and rinsed
- 4 Heirloom tomatoes sliced
- 2 Cucumbers sliced
- 2 Carrots sliced into thin strips
- Arugula or baby spinach a handful
- Alfa alfa sprouts optional
Instructions
For the lemon basil aioli:
- Blend the soaked cashews, lemon juice, garlic, basil, and salt in a food processor until smooth.
- Add water as needed to achieve a creamy consistency.
For the mashed beans:
- Lightly mash the white beans in a bowl with a fork.
For the assembly:
- Spread lemon basil aioli on each slice of toasted sourdough.
- On four slices, layer mashed beans, followed by arugula, tomatoes, cucumber, carrots, and alfalfa sprouts.
- Top each with another slice of bread to form sandwiches. Enjoy!
Nutrition
4. Tofu Temptation Sandwich 🥕
A thick layer of shredded tofu, sauteed in rich and tangy BBQ sauce, covered with a drizzle of zesty lemon mayonnaise, and enriched with lots of colorful roasted and raw veggies: this tofu temptation sandwich will soon become one of your favorite recipes for this upcoming Spring and Summer!
And the best part is that it is packed with precious antioxidants, vitamins, minerals, and -most importantly- plant-based proteins. One serving contains as much as 21 grams of protein and only 38 grams of carbs!
This is what a Tofu Temptation is made of:
- Quick Lemon Dijon Mayo: Vegan mayo mixed with Dijon mustard, lemon juice, and pepper.
- Tofu: Shredded and sauteed tofu with soy sauce, garlic powder, smoked paprika.
- Veggies: Roasted red bell pepper, shredded carrots, sun-dried tomatoes, baby spinach or arugula.
- Assembly: Layer mayo, tofu, and veggies between toasted bread slices.
Tofu Temptation Sandwich
Ingredients
For the quick lemon Dijon mayo:
- 1/2 cup Vegan mayonnaise
- 2 tbsp Dijon mustard
- 2 tbsp Lemon juice
- Black pepper a pinch
For the shredded tofu:
- 16 oz Tofu pressed and grated with a mandoline
- 2 tbsp Barbecue sauce
- 2 tsp Garlic powder
- 2 tsp Smoked paprika
- 4 tbsp Extra-virgin olive oil
- Salt and pepper to taste
Other ingredients:
- 8 slices Multi-grain ciabatta bread toasted
- small Red bell peppers roasted and thinly sliced
- Arugula or baby spinach a handful
- 8 pieces Sun-dried tomatoes sliced into thin stripes
- 2 small Carrots shredded
Instructions
For the quick lemon Dijon mayonnaise:
- In a small bowl, whisk together vegan mayonnaise, Dijon mustard, lemon juice, and black pepper until smooth.
For the shredded tofu:
- After pressing the tofu to remove excess water, shred it into small pieces using a mandoline or your hands.
- Heat the extra-virgin olive oil in a pan over medium heat.
- Add the shredded tofu, barbecue sauce, garlic powder, and smoked paprika.
- Sauté for about 5-7 minutes, stirring occasionally until the tofu is golden and slightly crispy. Season with salt and pepper to taste.
For the assembly
- Spread a generous amount of the lemon Dijon mayo on each slice of toasted bread.
- On one slice, layer the sautéed shredded tofu, followed by the roasted bell pepper, carrots, and sun-dried tomatoes.
- Top with the second slice of bread, mayo side down. Enjoy!
Nutrition
5. Portobello Prestige with Silky Cheese Sauce 🍄
Last but not least in this collection of meatless sandwiches, one of my favorites: the Portobello Mushroom Sandwich with Vegan Cheese Sauce! Picture, meaty plump portobello mushrooms, marinated and grilled to tender perfection, nestled between a soft burger bun. And let’s not forget the star of the show—a velvety vegan cheese sauce, a creamy blend of soaked cashews and aromatic spices, adding a decadent touch that elevates this sandwich to new heights of deliciousness!
Whether you’re fueling up for a busy day or indulging in a comforting meal, this sandwich promises to satisfy your cravings while nourishing your body with more than 22 grams of plant-based protein and lots of precious nutrients.
Portobello Burger Sandwiches, an awesome meat-free alternative made with:
- Portobello Mushrooms: Large and tender portobello mushroom caps grilled with balsamic vinegar, garlic, and olive oil.
- Homemade Cheese Sauce: Soaked cashews, nutritional yeast, garlic, lemon juice, and a pinch of turmeric for color, blended until smooth. Alternatively, try this Vegan Nacho Cheese.
- Veggies: Spinach, tomato slices, red onions.
- Assembly: Spread cheese sauce on burger buns, add the portobello cap, and layer with veggies.
Portobello Mushroom Sandwich with Vegan Cheese Sauce
Ingredients
For the vegan cheese sauce:
- 1 1/2 cup Raw cashews soaked for 4 hours or overnight, then drained
- 1/2 cup water adjust as needed for consistency
- 2 tbsp Nutritional yeast
- 1 tbsp Lemon juice
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 1/2 tsp Turmeric for color
- Salt to taste
Other ingredients:
- 4 Burger buns toasted on the inside
- 4 large Portobello mushroom caps stems removed
- 4 tbsp Balsamic vinegar
- 4 tbsp Extra-virgin olive oil plus more for grilling
- 2 cloves Garlic minced
- Salt and pepper to taste
- Fresh spinach or arugula a generous handful
- 1 Red onion thinly sliced
Instructions
For the vegan cheese sauce:
- In a high-speed blender, combine the soaked and drained cashews, water, nutritional yeast, lemon juice, garlic powder, onion powder, turmeric, and salt.
- Blend until completely smooth and creamy.
- Adjust the seasoning to taste and add more water if needed for a pourable consistency.
For the Portobello burgers:
- In a small bowl, whisk together balsamic vinegar, 4 tablespoons of extra-virgin olive oil, minced garlic, salt, and pepper.
- Place the mushroom caps in a shallow dish and pour the marinade over them. Let them marinate for at least 15 minutes, flipping once.
- Heat a grill pan or skillet over medium heat. Brush with olive oil.
- Grill the mushrooms for about 5 minutes on each side, or until tender and grill marks appear.
For the assembly:
- Spread a generous amount of the vegan cheese sauce on each slice of the toasted burger buns.
- On one slice, place a layer of spinach or arugula, followed by slices of grilled portobello mushroom, tomato, and red onion.
- Top with the second slice of bread, cheese sauce side down.
- Slice each sandwich in half diagonally and serve immediately. Enjoy!
Nutrition
If you liked this recipe, here are other recipes you might like. Banh Mi Sliders with Edamame Patties, Vegetarian Mexican Fajita Cornbread Casserole, 10+ High-Protein Vegan Snacks (quick and easy to make).
Before you go…
I hope you will love these recipes as much as I do! If you have tried it, please let me know how you liked it in the comments. And don’t forget to tag my socials (all the links are down below). 💗
