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Today, I’m thrilled to share with you one of my all-time favorite recipes: my high-protein vegan baked ziti! As a passionate food enthusiast, I find immense joy in exploring the endless possibilities of plant-based cooking. And let me tell you, this easy-baked pasta recipe is a true testament to the fact that wholesome, nourishing meals can be both delicious and satisfying! 🔥
Made with protein-rich chickpea pasta, vibrant veggies, and a layer of mouthwatering homemade tofu ricotta, this high-protein vegan ziti is quick and easy to make, and completely gluten-free and gluten-free. The perfect compromise between taste and nutrition, making it suitable both for refueling after a workout, as a convenient and delicious packed lunch, and as a way to please picky eaters at the dinner table. Put simply, it truly checks all the boxes!
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Vegan Baked Ziti: The staple ingredients! 🍅
With 22 grams of protein, 13 grams of fiber, and less than 350 calories per serving, this vegan baked ziti isn’t just a feast for the taste buds but a balanced meal you can prep and eat on repeat! The secret to an incredibly nourishing and scrumptious dish comes down to choosing the right ingredients and assembling them following my simple hacks. 🤫
- Chickpea or Lentil Penne: These alternatives to whole-wheat pasta are not only gluten-free but also packed with protein and fiber, making them a stellar choice for those seeking a more nutritious option (I love these red lentil penne from Explore Cuisine). Cook them al dente for the perfect texture in your lasagna layers.
- Tomato Sauce: A vibrant medley of flavors awaits in this homemade sauce, boasting the richness of diced tomatoes, the depth of herbs and spices, and just a hint of sweetness from maple syrup. Simmering the sauce for at least 15-20 minutes allows the ingredients to meld together beautifully, creating a robust base for your lasagna.
- Vegan Ricotta: Say hello to your new favorite dairy-free cheese alternative! Tofu takes center stage here, lending a creamy texture that mimics traditional ricotta cheese. Nutritional yeast adds a cheesy flavor punch, while lemon juice and basil brighten up the entire dish. Blend until smooth for a velvety ricotta layer.
- Vegetables: Load up your lasagna with an array of colorful veggies for added nutrients and flavor. Zucchini, onion, mushrooms, garlic, and bell pepper are all incredibly rich in antioxidants, fiber, and precious vitamins and minerals. Sautéing them beforehand enhances their natural sweetness and ensures they’re perfectly tender in every bite.
- Vegan Mozzarella Cheese: What’s lasagna without a gooey, melty cheese topping? Thankfully, the world of plant-based cheeses has come a long way, and you can now have access to a wide variety of incredible products to add some cheesy goodness to your dishes. Opt for pourable or grated varieties for easy layering or, if you cannot find it, for some good old nutritional yeast. Alternatively, you can also try to make it at home following this recipe.
P.S.: After removing the lasagna from the oven, resist the temptation to dive right in. Let it rest for a few minutes before slicing to allow the layers to set, making for an easier serving and a more cohesive dish!
Vegan Baked Ziti: 10 tips for a healthy, protein-packed dish! 💯
Who says that a ziti bake cannot be incredibly wholesome and packed with good lean protein? Crafting a healthy vegan pasta dish is all about balancing nutrition without compromising on flavor. By making some strategic substitutions and following a couple of simple tips, you will be able to prepare a balanced dish that you can even eat every day!
Here is how to prepare nutritious and healthy vegan baked ziti that is good for both the body and the taste buds:
- Use High-Protein Pasta: Choose chickpea or lentil ziti instead of traditional pasta. These options are rich in protein and fiber, making your dish more filling and nutritious.
- Incorporate Plant-Based Protein: Add crumbled tofu, tempeh, or vegan sausage to your ziti. These ingredients boost the protein content and add a satisfying texture.
- Load Up on Veggies: Use a variety of vegetables. They add essential vitamins, minerals, and fiber, enhancing both the nutrition and flavor of your dish. Here I opted for bell peppers, mushrooms, zucchini, and onions. However, you can add or change them according to your taste and what you have in the fridge.
- Make a Healthy Tomato Sauce: Opt for a homemade tomato sauce made from fresh or canned tomatoes, garlic, basil, and oregano. Avoid store-bought sauces with added sugars and excessive sodium.
- Add Nutritional Yeast: Sprinkle some nutritional yeast -i.e. a deactivated yeast highly valued in vegan cuisine for its rich, umami flavor- into your sauce or on top of the ziti for a cheesy touch. It’s also a great source of B vitamins and protein.
- Opt for Vegan Ricotta: Make a creamy vegan ricotta using blended tofu, nutritional yeast, lemon juice, and herbs. This adds a rich, cheesy layer without the need to use dairy products, often rich in sodium and saturated fats.
- Choose Vegan Mozzarella Wisely
Use a high-quality vegan mozzarella cheese that melts well. Look for options with lower saturated fat and fewer additives. Even better, make it at home using high-quality ingredients like cashews, tofu, and nutritional yeast! - Boost Flavor with Herbs and Spices: Instead of relying on excessive salt for flavor, enhance your ziti with aromatic herbs and spices. I love using basil, oregano, garlic, and red pepper flakes in this dish. They add depth of flavor without extra calories or sodium.
- Bake Strategically: Cover the ziti with foil for the first part of baking to keep it moist. Remove the foil towards the end to allow the top to become golden and slightly crispy.
- Mind Your Portions: While this vegan baked ziti is healthier, portion control is still important. Serve with a side salad or steamed vegetables to make a balanced meal, complete with all the essential micro and macronutrients!
If you liked this recipe, here are other recipes you might like.
- Vegan Lasagna with Tofu Ricotta and Veggies (easy & delicious)
- Vegan Greek Pasta Salad (creamy and healthy).
- High-Protein Vegan Sandwiches – 5 Meatless Recipes + Tips.
- High-Protein Sushi (light and healthy rolls).
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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 below). 💗
High-protein Vegan Baked Ziti
Ingredients
- 8 oz Chickpea penne or lentil penne (I love these from Explore Cuisine)
For the tomato sauce:
- 1 can Diced tomatoes drained
- 1 can Low-sodium tomato sauce I used this from Amazon Fresh
- 1 tbsp Basil dried
- 1 tbsp Oregano dried
- 1 tbsp Garlic ground
- 1 tbsp Parsley dried
- ½ tsp Thyme dried
- ½ tsp Rosemary dried
- 1 tbsp Maple syrup
- ½ tbsp Red pepper flakes
- Salt to taste
For the tofu ricotta:
- 6 oz Tofu or 1/2 package
- ¼ cup Nutritional yeast
- 1 Lemon the juice
- ½ tsp Salt
- ½ tbsp Basil
For the veggies:
- ½ Zucchini sliced
- ½ Onion chopped
- 4 oz Mushrooms sliced
- ½ tbsp Garlic minced
- ½ Green bell pepper chopped
For the cheese toppings:
- ½ cup Vegan mozzarella cheese pourable or grated (you can either buy it or do it at home following this recipe)
- Additional nutritional yeast for sprinkling optional
Instructions
Cook the pasta:
- Cook the chickpea or lentil penne according to package instructions until al dente. Drain and set aside.
Prepare the sauce:
- In a saucepan, combine the diced tomatoes, low-sodium tomato sauce, basil, oregano, ground garlic, parsley, thyme, rosemary, maple syrup, red pepper flakes, and salt.
- Simmer over medium heat for about 20 minutes to let the flavors meld together.
Make the ricotta:
- In a blender, combine the tofu, nutritional yeast, lemon juice, salt, and basil.
- Blend until smooth and creamy. Adjust seasoning as needed.
Sauté the Vegetables:
- In a skillet, heat a little oil over medium heat.
- Add the zucchini, onion, mushrooms, minced garlic, and green bell pepper.
- Sauté until the vegetables are tender and lightly browned.
Assemble the lasagna:
- Preheat your oven to 375°F (190°C).
- In a baking dish, spread a thin layer of tomato sauce on the bottom. Layer half the cooked penne over the sauce.
- Spread half of the vegan ricotta over the pasta, followed by half of the sautéed vegetables.
- Repeat the layers with the remaining pasta, ricotta, and vegetables.
- Top with vegan mozzarella cheese and, if desired, sprinkle additional nutritional yeast on top for extra flavor and nutrients.
- Cover the dish with aluminum foil and bake for 25 minutes.
- Remove the foil and bake for an additional 10 minutes, or until the top is golden and bubbly.
- Let the lasagna cool slightly before slicing. Serve warm and enjoy your nourishing, protein-rich meal!
