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prep time
10 min
cook time
30 min
ready time
40 min
Low Carb Vegan High Protein Plate
Vegans need protein too! In fact, it can get a little tricky to make sure you get enough protein in your diet when you eat vegan. Make this high-protein Keto recipe to get the protein you need for the day in one meal. Then, you can focus on healthy fats for your other meals. Protein-rich tofu is cubed and seasoned, then cooked in sesame oil. Served on the side is a heaping scoop of mashed cauliflower “potatoes”, which taste cheesy and garlicky. A secret ingredient is added to give the potatoes extra protein as well. Grilled avocado on top is all you need to complete the meal!
What is nutritional yeast?
Nutritional yeast is not alive, but it is natural yeast! The flakey yeast has a rich cheesy flavor, so it is often used as a cheese substitute in vegan recipes. It adds a great taste to your vegan mashed potatoes in this recipe. Nutritional yeast is also packed with B vitamins!
What is pea protein powder?
Pea protein powder is no more than exactly what it sounds like. It’s made from the fibers of dried peas, which are ground down into a fine powder. It contains very few carbs, is completely plant-based, and has healthy protein. It’s recommended you use unflavored pea protein, but some brands come flavored with chocolate or vanilla.
Can I meal prep the recipe?
You can easily meal prep this high protein vegan Keto recipe! Keep the cooked tofu and mashed potatoes stored in a meal prep container for up to 3 days. As for the avocado, you’ll best enjoy the slices grilled fresh when you want to eat it. However, grilled avocado can stay fresh in your refrigerator for at least 24 hours.
Net Carbs
9.6 g
Fiber
9.6 g
Total Carbs
19.4 g
Protein
26.6 g
Fats
28.2 g
422 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Cauliflower
6 oz
Extra virgin olive oil
1.5 tsp
Salt
0.25 tsp
Black pepper
0.13 tsp
Garlic powder
0.13 tsp
Nutritional Yeast
1 tbsp
Pea Protein Powder
1.5 tbsp
Tofu
6 oz
Salt
0.25 tsp
Black pepper
0.13 tsp
Onion powder
0.13 tsp
Garlic powder
0.13 tsp
Sesame oil
1.5 tsp
Avocado
2 oz
Salt
0.25 tsp
Recipe Steps
steps 5
40 min
Step 1
Cut raw cauliflower into 1-2 large chunks per serving and place them in a large pot. Fill the pot with enough water to cover the cauliflower, then set it on a stove. Bring the pot to a boil and boil the cauliflower until tender enough to pierce with a fork all the way through - about 8-10 minutes.Step 2
Transfer drained cauliflower to a blender or food processor. Blend the cauliflower until all the lumps break down. Add extra virgin olive oil, salt, pepper, garlic powder, nutritional yeast, and pea protein powder to the blender, and blend until you have smooth mashed “potatoes”.Step 3
Prepare your tofu by using paper towels to absorb all the excess water from it. Once all the water is absorbed from the tofu, cut it into small cubes. You don’t need to have an exact size for the tofu, just cut them to a size you’ll enjoy.Step 4
Season the tofu with salt, pepper, onion powder, and garlic powder. Begin heating the sesame oil in either a wok or non-stick saute pan on high heat. Once the oil is hot, add the tofu. Cook and toss the tofu until it’s golden brown on all sides - about 7-8 minutes.Step 5
Slice the avocado into thick pieces. Heat a clean non-stick pan over high heat without any oil. Once hot, place the avocado slices in the pan and grill them. They may only need 10-15 seconds per side to become grilled. Once the avocado is done, sprinkle a pinch of salt on it, and your meal is ready to eat.
Comments
Nancy 3 years ago
Ok, this meal is so fulfilling that I totally recommend this, if you’re the type of person that doesn’t get hungry or forget’s to eat. I swapped out the cauliflower for cabbage because I didn’t have cauliflower and it was cooked with some water after cooking the avo’s to soak up the juices from the tofu & avo…ba-less-e-mo!!