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Three lower fat and higher protein vegan recipes

Like I said a few posts back, making Vegan recipes that are higher in protein, and lower in fat and carbs is a difficult task. I'm just getting started with my experiments in doing this.

I'll still have egg whites and turkey versions of soups, custards, and bread because I can only take so much Tempeh and Tofu! People don't seem to realize that beans are mostly a carb source with a little protein, and nuts are a fat source with amazing fats and other nutrients.

The 1st Phorm Vegan Pro is really helping even though I prefer the level-1 whey protein for texture and taste.

Vegan Bean Trio Dip

This first recipe is made with Organic TruRoots sprouted bean trio and it's simple:

I soaked the beans overnight, then cooked them in an insta-pot.

I measured everything in grams on the food scale because that is the most accurate. Don't confuse this with grams of carbs, fats, or protein. Grams on the food scale is just a weight measurement.

I used these ingredients for the recipe:

  • 400g Bean Trio mix (cooked)

  • 200g Organic Tofu

  • 39g Fresh squeezed lemon juice

  • 13g Tahini

I blended this in a food processor with fresh crushed garlic (1-3 cloves), sea salt (1/2 teaspoon), fresh ground pepper (1/4 teaspoon.)

I mixed this in a bowl with 170g additional Bean Tri (cooked) and 3g sesame seeds.

8 servings

One serving is 100g. 100 calories, 8 grams protein, 13g carbs, 3.1g fat

Compare this with a traditional vegan recipe with 130 calories, 2g protein, 12g fat, 6 carbs

NOTE: Carbs and Protein are 4 calories per 1g, Fat is 9 calories per 1g

The key to making recipes that keep up with protein turnover in the body and keep body fat from becoming excessive is to add a protein like tofu, tempeh, or protein powder, and use less fat sources.

If you are not making vegan recipes you can add lean meat, poultry, eggs, or egg whites.


Vegan Pro pumpkin pudding

This recipe is funny because I wanted a protein bread. I used vegan egg substitute and many ingredients I typically put in a protein custard with egg whites and added the cake mix and protein powder hoping to make more like a cake, but it came out like a pudding after cooking it in the insta-pot, so I rolled with it and blended it in the food processor and topped it with just a little dab of kite hill cream cheese spread (8g exactly.) It's an amazingly tasty vegan topping made with almond milk, and yes the calories still matter!

I mixed these ingredients gently in a bowl:

  • 36g Bob's Red Mill Vegan egg replacement

  • 29g Bob's Red Mill Vegan vanilla white cake mix

  • 85g 1st Phorm Vegan Pro vanilla creme protein powder (3 scoops)

  • 7g Bob's Red Mill Almond meal

  • 256g pumpkin puree

I added two very small scoops of pure monk fruit powder (scoops per package)

1 teaspoon pumpkin spice

Then I slowly mixed in the water and almond milk and blended with an electric mixer.

112g unsweetened almond milk

220g water

I baked this in the insta-pot hoping something more like a cake, and when it cooled a little I blended it in the food processor and made it into a fairly nice pudding.

Makes 5 servings, 100g each.

Per 100g; 174 calories, 13g protein, 20g carbs, 3g fat

Compare this with a typical vegan pudding recipe with 244 calories, 5g protein, 38g carbs, and 8g fat.


Higher protein, lower calorie Vegan Hummus

This one ended up being my favorite! The other two I want to work on to improve, but this one I like just as is.

  • 438g Chickpeas (soaked and cooked)

  • 39g Lemon juice (freshly squeezed)

  • 13g Tahini

  • 70g Pumfu (pumpkin seed tofu alternative)

  • 70g Tempeh

  • 1-3 cloves garlic (freshly crushed)

  • 1/2 teaspoon sea salt

  • 1/2 teaspoon cumin

  • 1/2 teaspoon cayenne pepper

  • 3g sesame seeds

I blended this in the food processor. If you blend longer you can make it smoother. I think the Tempeh made this recipe less smooth. The Pumfu adds more fat but it has a nice flavor and it's what turned it slightly green in color. I'll try organic fermented tofu next time and that will likely get the protein up a little higher. If I leave out the Pumfu it will reduce the fat content as well.

Makes 11 servings, 60g each

Per 60g; 75 calories, 4.4g protein, 6.8g carbs, 3.4g fat

Compare with a traditional recipe with 145 calories, 4.5g protein, 8.9g carbs, 10.3g fat

If you try any of these send me a message and let me know what you think, or what you tried differently. Together we can learn how to make healthier recipes.

Calories always matter. The body weight scale is slowly going down for me, because measuring this out in grams and eating just the right calories and macros for your goal is key to success.

Plan before you eat!

Follow your plan.

It's that simple. And that hard. I know!! I know it by heart.

Happy Thursday!


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