Vegan High Protein Bolognese – More Protein Than Meat
Pasta can be different – protein-packed, vegan, and powerful for your training! This vegan high-protein bolognese recipe gives you a whopping 100 g of plant-based protein per portion and is so quick and easy to make that you can prep it between your workout and work. Perfect for anyone who moves a lot and wants great taste and macros. Scroll down for the full recipe, nutrition facts, and some tasty variations. So what are you waiting for? Crush your workout, head to the kitchen, and reward yourself with this protein boost for your recovery.
Healthy, wholesome, and seriously delicious – this is plant-based sports nutrition that’s fun!
Recipe for Vegan High-Protein Bolognese
(Ingredients for 2–3 servings)
🌱 Ingredients
Veggies
1 red onion
3 cloves of garlic
100 g celery
200 g carrots
200 g peas
300 g tomatoes
Sauce Base
1 bottle of sieved tomatoes
1 tbsp tomato paste
1 tbsp olive oil
2–3 bay leaves
Salt & pepper
Herbs & spices to taste
Your Plant-Based Protein Sources
150–200 g lentil pasta
400 g plain tofu
🍽️ Preparation
Prep everything: drain the tofu, weigh the lentil pasta, wash and finely dice the veggies.
Sauté onion and garlic in olive oil until translucent.
Crumble the tofu with your hands directly into the pan, add tomato paste, salt, pepper, and bay leaves – let everything roast until the tofu starts to brown slightly.
Add the diced vegetables. Reduce the heat a bit, stir well, and cover. Let it cook for a few minutes – add a splash of water if needed.
While the veggies are cooking, bring water to a boil and cook the lentil pasta according to the package instructions.
Once the vegetables are almost done, stir in the sieved tomatoes and let the sauce simmer briefly.
Finally, season to taste – refine with fresh herbs, chili, or nutritional yeast if you like – and serve with the lentil pasta!
If you’ve got a bit more time, you can bring even more flavor to the dish. In step 4, use red wine instead of water, get creative with herbs and spices, and let the sauce simmer longer in step 6. The longer the tofu Bolognese cooks, the richer the flavor 😋
📊 Nutritional Values & Macronutrients per Serving
This high-protein recipe delivers not only great taste but also an impressive nutrient profile. Here’s a breakdown for two portion sizes. The large version splits the full Bolognese into 2 servings and is paired with 200 g of lentil pasta.
Large Portion:
1214 kcal
100 g protein
96 g carbohydrates
31 g fat
The small version divides the full Bolognese into 3 portions and is served with 150 g of lentil pasta.
Small Portion:
860 kcal
71 g protein
69 g carbohydrates
21 g fat
This way, you can adjust your portion based on your energy and protein needs – perfect for a high-protein dinner to support muscle growth and a balanced diet.
🔀 Possible Variations
The recipe is naturally gluten-free, as long as you use lentil pasta and strained tomatoes that are officially labeled gluten-free. This helps avoid potential contamination that can occur in some products. If you prefer to keep it soy-free, simply replace the tofu with other legumes like red lentils, beans, or chickpeas. This way, the Bolognese stays protein-rich, delicious, and perfectly suited to your individual dietary needs. Another high-protein alternative, though soy-based, is soy granules. You can use these directly or prepare them beforehand to taste like ground meat. You can find a guide for this in this recipe.
❓ FAQs for the Lentil Pasta Bolognese
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The large portion provides 44 g of protein from the Bolognese itself, plus 56 g from 200 g of lentil pasta — a total of a whopping 100 g protein. The smaller portion contains about 29 g protein in the Bolognese plus 42 g from 150 g lentil pasta. The perfect vegan recipe for your muscle building 💪
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Yes, you can, but the protein content will naturally be lower. Whole grain pasta is the healthiest alternative, providing around 28 g / 20 g protein per serving. Pasta made from other legumes, like chickpeas, is also a good choice because it offers a similarly high protein content.
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If you want to avoid soy, you can replace tofu with red lentils, beans, or chickpeas. These legumes also provide plenty of protein and give a nice texture. Another high-protein option, though soy-based, is soy granules. You can use these directly or prepare them beforehand to taste like ground meat. A guide for this is available in this recipe.
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In the fridge, the Bolognese lasts about 3-4 days in an airtight container. For longer storage, you can easily freeze it and thaw as needed. It’s also perfect for your vegan high-protein meal prep!
Have fun trying out this protein-packed vegan meal — I hope it enriches your vegan fitness kitchen! If you’re looking for more high-protein vegetarian or vegan recipes, check out here.
Stay Balanced ✌️
