45 Dietitian-Approved Plant-Based Recipes

March 19, 2019

Plant-based eating continues to grow in popularity, and for good reason. Diets rich in vegetables, legumes, whole grains, nuts, and seeds are associated with benefits for heart health, cancer prevention, and overall wellness.

One of the questions I hear most often is what “plant-based” actually means. For my work with clients and organizations, I use a flexible definition: a plant-based pattern is one where plant foods form the foundation of most meals, with room for individual preferences. For some people that means fully vegan, while for others it may include small amounts of animal foods as they gradually shift toward eating more plants. Even modest reductions in meat intake can support both human health and environmental sustainability.

As a registered dietitian, my goal is to make plant-forward eating practical, satisfying, and nutritionally balanced. And I’m not alone- dietitians across the country are creating flavorful, approachable plant-based meals that work in real life.

To help you get started, I’ve gathered 45 dietitian-approved plant-based recipes featuring high-protein mains, easy breakfasts, hearty soups, snacks, and more.

High-Protein Plant-Based Recipes (featuring tofu)
Plant-Based Breakfasts
Plant-Based Soups
Plant-Based Salads
Plant-Based Sandwiches
Plant-Based Dinners
Plant-Based Snacks and Desserts

High-Protein Plant-Based Recipes (featuring tofu)

Many of these recipes are focused on lots of flavor as well as affordability. Tofu is a wonderful protein that has the added benefit of antioxidants – something meat can’t offer.

Asian-Style Farro Buddha Bowl with Crispy Baked Tofu by Jessica Levinson

Zoodles with Tofu and Peanut Sauce by Ginger Hultin Nutrition

30-Minute Almond Butter Tofu Bowls by Dishing Out Health

Noodle Bowl with Thai Tofu and Vegetables by Sharon Palmer

Sheet Pan Teriyaki Tofu with Pineapple and Veggies by Ginger Hultin Nutrition

Plant-Based Breakfasts

There’s no need for sausage or bacon at breakfast – there are so many other protein sources to choose from. Go veggie for breakfast but also think beyond the carbs. How can you balance this important meal? These recipes show you how to do plant-based breakfast right.

Nut Free Granola Recipe by Shaw Simple Swaps

Easy Vegan French Toast by Kara Lydon Nutrition

Smashed Chickpea Scramble by Chef Julie RD

Vegetarian Lemon Curd Oats by Ginger Hultin Nutrition

Plant-Bases Soups

Did you know that you can make vegan “cream” soups in a variety of ways that don’t involve any dairy? I love thickening with ground oats or by using potato. There are many options that make warming soups hearty without the heaviness from meat and dairy.

Cream-Free Potato Leek Soup by Alyssa Lavy Nutrition & Wellness

Root Vegetable and Bean Soup by Toby Amidor Nutrition

Sweet Potato and Black Bean Chili by Liz’s Healthy Table

Thai Honey Nut Squash Soup by Olive Lane Culinary Nutrition

Butternut Squash Soup with Coconut Milk and Ginger by Ginger Hultin Nutrition

Plant-Based Salads

Think beyond a simple salad with greens and boost it with a flavorful homemade dressing, a protein source like quinoa, edamame, nuts/seeds and beans like these unique recipes that take salads to another level.

Waldorf Salad with Creamy Spiced Dressing by Ginger Hultin Nutrition

30 Minute Loaded Quinoa Taco Salad by Dishing Out Health

Veggie Power Bowl with Dijon Dressing by Plant Based with Amy

Quinoa Edamame Salad with Citrus Vinaigrette by Jennifer Hunt Nutrition

Plant-Based Sandwiches

Get creative with vegetarian sandwiches and wraps. Instead of purchasing a store-bought veggie burger (which is also fine of course), you can easily make your own for some fun in the kitchen. Get creative with fillings to boost flavor plus vitamins, minerals and antioxidants in sandwich meals.

Pressed Vegetarian Picnic Sandwich by Kidney Nutrition Institute

Easy Black Bean Burger Recipe by Nutrition Solutions

Vegetarian Egg Breakfast Sandwich by Champagne Nutrition

Plant-Based Dinners

No meat needed for these mains! When thinking about a meatless main, make sure that you have a good protein source like tofu, tempeh, beans or lentils and then pile on the veggies and whole grains and make sure to use a hearty dose of herbs and spices for flavor and depth.

Vegetarian Rice & Beans Casserole by Make Healthy Easy

Vegan Black Eyed Peas and Quinoa with Pineapple Salsa by Dairy Free for Baby

Vegan Stuffed Potato by Ginger Hultin Nutrition

Sautéed Tempeh with Caramelized Onions and Grapes by Being Nutritious

Easy Vegetarian Mushroom and Lentil Stroganoff by Nourish Nutrition Co

So many international cuisines do plant-based well. Mexican-inspired dishes are no exception – beans, chiles, and plenty of veggies take the main stage in these no-meat comfort food dishes.

Sunflower Tacos in Collard

Leaves by Mandy Enright

Radish and Black Bean Tacos with Avocado Crema by It’s a Veg World After All

Plant-based sides are easy 🙂 Beans, whole grains and veggies are all fair game to serve on the side of a veggie or meat main-dish. These types of sides also make perfect leftovers to pack for lunch the next day.

Sweet Maple Roasted Green Beans with Pumpkin Seeds, Cloves, and Nutmeg by Alyssa Lavy Nutrition & Wellness

Malaysian Coconut Rice by Ginger Hultin Nutrition

Garlicky Sautéed Baby Kale by Kelly Jones Nutrition

Roasted Beets & Carrots with Creamy Garlic Dill Sauce by Being Nutritious

Vegan Baked Beans by Ginger Hultin Nutrition

Plant-Based Snacks and Desserts

Party dips can be so simple to take for entertaining or even serve as an after school or work snack. Many of these recipes are savory, quick and delicious. Enjoy your plant-based party dip any time of the week.

5 Ingredient Sweet Potato Hummus by Nutrition Hungry

Kalamata Olive Tapenade by Ginger Hultin Nutrition

Grilled Eggplant Dip by Jessica Ivey

Smoothie can be naturally plant-based and vegan if you’d like. There are so many non-dairy milks to choose from now. My favorite is soy because it has such a high protein content and offers additional antioxidants. Oat is a second runner up for me. What type of non-dairy milk do you enjoy?

No Added Sugar Shamrock Shake by Better is the New Perfect

Wild Blueberry Vanilla Matcha Smoothie by Ginger Hultin Nutrition

Green Pea Smoothie with Mint by It’s a Veg World After All

Post-workout smoothie by Ginger Hultin Nutrition

I’m all about the bars and balls for on-the-go snacking and for fueling pre-and post workout. These are all dairy-free but are still packed with protein and flavor. You can make these at home in minutes and they keep well for later, too.

Apricot Balls with Dates, Cashews, & Coconut by EA Stewart

Chocolate Chicks Peanut Butter Squares by BeeKay Nutrition

Chocolate Coconut Haystacks by Ginger Hultin Nutrition

Coco-nut Cookie Bites by 12 Fixes to Healthy

No Bake Chocolate Pomegranate Pistachio Squares by McDaniel Nutrition Therapy

I hope you found this collection of 45 dietitian-approved plant-based recipes helpful and inspiring. With a wide variety of meals- from high-protein mains to breakfasts, snacks, and soups- there’s something here to support every stage of your plant-forward journey.

If you have questions about plant-based nutrition, meeting your protein needs, or adapting these ideas for your health goals, working with a registered dietitian can provide personalized guidance and support. We’re here to help you build a balanced, sustainable approach that fits your lifestyle.

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