A vegan high protein burrito bowl is the ultimate plant-based comfort meal: colorful, customizable, and packed with nourishing ingredients. Combining crispy tofu, fluffy quinoa, hearty black beans, and fresh vegetables, it’s the kind of dish that proves healthy food can be deeply satisfying.
Whether you’re looking for non-meat protein meals, healthy vegan lunch ideas, or an easy vegan beginner meal, this bowl fits them all. It’s also incredibly flexible—you can make it fresh in under 30 minutes or batch it for an entire week of balanced lunches.
Table of Contents
Why You’ll Love This Burrito Bowl
- 🌱 High in plant protein: tofu + quinoa + black beans deliver about 25–30 g protein per serving.
- 🥗 Meal prep–friendly: keeps well for 4–5 days.
- 💸 Budget-friendly: simple, affordable pantry ingredients.
- 🕒 Quick & easy: minimal chopping, one pan, 30 minutes.
- 🌶️ Flavor-packed: zesty lime dressing and smoky spices.
Ingredients You’ll Need
For the Bowl
- Firm tofu – 14 oz block, pressed and cubed
- Cooked quinoa – 1 cup
- Black beans – 1 cup, drained and rinsed
- Corn kernels – ½ cup
- Red bell pepper – 1 medium, diced
- Cherry tomatoes – ½ cup, halved
- Avocado – 1, sliced
- Fresh cilantro – 2 Tbsp, chopped
- Lime wedges – for serving
For the Seasoning & Sauce
- Olive oil – 1 Tbsp
- Ground cumin – 1 tsp
- Smoked paprika – 1 tsp
- Garlic powder – ½ tsp
- Salt & pepper – to taste
- Fresh lime juice – 2 Tbsp
- Maple syrup – 1 tsp (optional for balance)
How to Make It (Quick & Easy Version)
- Prepare the Tofu: Pat the tofu dry and cube it into ¾-inch pieces. In a skillet, heat olive oil over medium heat. Add tofu cubes, sprinkle with cumin, smoked paprika, garlic powder, salt, and pepper. Sauté 10 minutes until golden and crisp.
- Warm the Quinoa & Beans: In the same pan, add cooked quinoa and black beans; stir to coat in the leftover seasoning for extra flavor.
- Assemble the Bowl: Divide quinoa-bean mixture between bowls. Top with tofu, corn, bell pepper, cherry tomatoes, and avocado.
- Drizzle & Serve: Whisk together lime juice and maple syrup. Drizzle over the bowls, sprinkle with cilantro, and serve immediately.
✅ Total time: 25–30 minutes
✅ Serves: 4
How to Meal Prep It for the Week
- Batch cook components: Roast tofu and cook quinoa in bulk. Store each separately.
- Store in containers: Add quinoa + beans at the base, tofu and veggies on top. Keep dressing separate.
- Reheat smart: Warm tofu and grains in a microwave or skillet; top with fresh avocado and lime just before eating.
- Shelf life: Keeps 4–5 days refrigerated; dressing up to a week.
Tip: Label each container with prep dates to simplify your weekly rotation.
Pro Tips for the Perfect Bowl
- Press the tofu well: moisture prevents crisping.
- Use day-old quinoa: slightly drier texture absorbs flavors better.
- Add greens: baby spinach or shredded lettuce for volume.
- Play with spices: chili powder, chipotle, or taco seasoning all work.
- Make it a clean vegan meal: choose organic tofu, no-oil roasting, and fresh herbs.
Is Vegan Burrito Bowl Healthy?
Yes—this burrito bowl is a balanced, high-protein vegan meal rich in fiber, antioxidants, and healthy fats. It supports satiety and stable energy, making it one of the best vegan lunches high in protein you can prep at home.
Protein Content
Tofu + quinoa + black beans = complete amino acid profile.
Each serving offers ≈ 27 g protein—comparable to a chicken-based bowl but entirely plant-based.
Calories & Nutrition Facts (per serving)
- Calories: 480
- Protein: 27 g
- Carbohydrates: 45 g
- Fiber: 11 g
- Fat: 18 g
- Saturated Fat: 2 g
- Sugar: 4 g
- Sodium: 520 mg
Health Benefits
- Heart friendly: free from cholesterol and rich in unsaturated fats.
- Weight-loss friendly: high fiber promotes fullness.
- Nutrient-dense: provides magnesium, iron, and folate.
FAQs (From People Also Ask)
1. Can I make this burrito bowl without tofu?
Absolutely—swap tofu for tempeh, lentils, or chickpeas for another plant protein source.
2. How long does vegan burrito bowl last in the fridge?
Up to 5 days if stored in airtight containers; add avocado fresh before eating.
3. Can I freeze it?
Yes, freeze quinoa, beans, and tofu separately for up to 2 months. Thaw overnight before assembling.
4. Is this burrito bowl good for weight loss?
Yes, it’s calorie-controlled, fiber-rich, and high in protein, helping you stay full longer.
5. What dressing goes best with it?
Lime-tahini, avocado-cilantro, or simple lime-maple vinaigrette all pair beautifully.
6. How can I make it spicier?
Add diced jalapeño, chipotle powder, or a drizzle of hot sauce.
Conclusion
This vegan high protein burrito bowl is a delicious reminder that plant-based eating can be simple, satisfying, and deeply nourishing. Whether you’re building quick lunches or full meal-prep boxes for the week, it keeps flavor and nutrition perfectly balanced.
Vegan High Protein Burrito Bowl
Ingredients
- 14 oz firm tofu pressed and cubed
- 1 cup cooked quinoa
- 1 cup black beans drained and rinsed
- 1/2 cup corn kernels
- 1 red bell pepper diced
- 1/2 cup cherry tomatoes halved
- 1 avocado sliced
- 2 Tbsp fresh cilantro chopped
- lime wedges for serving
- 1 Tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- salt & pepper to taste
- 2 Tbsp fresh lime juice
- 1 tsp maple syrup optional for balance
Method
- Pat tofu dry and cube it into ¾-inch pieces. Heat olive oil in a skillet over medium heat. Add tofu, sprinkle with cumin, smoked paprika, garlic powder, salt, and pepper. Sauté for 10 minutes until golden and crisp.
- In the same pan, add quinoa and black beans. Stir to coat in the leftover seasoning and warm through.
- Divide the quinoa-bean mixture between bowls. Top with tofu, corn, red bell pepper, cherry tomatoes, and avocado.
- Whisk together lime juice and maple syrup. Drizzle over the bowls, sprinkle with cilantro, and serve with lime wedges.
Notes
Private Notes
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