Vegan High-Protein Casserole

Vegan High-Protein Casserole arrives at the table as a refined, nourishing centerpiece, glossy, savory, and textured. This casserole layers nutty quinoa, hearty lentils, and silken tofu bound by a savory tahini‑tomato sauce, offering a sophisticated plant-based protein profile. For practical tips on moisture control in baked dishes, see avoid soggy hash brown casserole fixes, which translate well to layered bakes.

Why Make This Recipe

• Effortless Yet Elegant: One-dish assembly yields a composed, restaurant-worthy result with modest hands-on time.
• Minimal Ingredients: Pantry-friendly staples form deep, layered flavors without fuss.
• Impressive Flavor: Umami from nutritional yeast and soy, bright acidity from lemon and tomato, and toasted herbs create contrast.

What elevates this casserole is its attention to texture — crisped topping against a creamy interior — and balanced protein from three plant sources, giving it substance that ordinary vegetable bakes often lack.

Ingredients

Base

• 1 cup quinoa, rinsed (light, nutty; cooks to separate grains)
• 1 cup brown or green lentils, cooked until just tender (al dente texture)
• 14 oz firm tofu, pressed and crumbled (drain thoroughly for firmer texture)

Sauce

• 1 cup crushed tomatoes or tomato passata (bright acidity)
• 3 tbsp tahini (room temperature, smooth)
• 2 tbsp soy sauce or tamari (for depth)
• 1/4 cup vegetable broth (low-sodium)
• 2 tbsp nutritional yeast (for savory, cheesy notes)
• 2 garlic cloves, finely minced (aromatic)
• 1 tsp smoked paprika (warm color, subtle smoke)
• Juice of 1/2 lemon (freshly squeezed)

Vegetables & Aromatics

• 1 medium onion, finely diced (golden, translucent when sautéed)
• 1 large carrot, grated (adds sweet texture)
• 1 cup baby spinach, roughly chopped (bright green, wilts quickly)
• 2 tbsp olive oil (extra virgin for finishing)

Topping

• 3/4 cup panko breadcrumbs or crushed whole‑grain crackers (light, crisp)
• 2 tbsp chopped fresh parsley or chives (finely chopped)
• 2 tbsp olive oil (to toast crumbs)
• Salt and black pepper to taste

Ingredient notes: rinse quinoa until water runs clear; press tofu 15–30 minutes; use fresh herbs finely chopped.

How to Make Vegan High-Protein Casserole

1. Preheat the oven to 375°F (190°C). Lightly oil a 9×13-inch casserole dish.
2. Mini-tip: Warm the dish briefly so the casserole begins baking evenly.
3. Cook quinoa according to package directions (about 15 minutes), fluff with a fork and let cool slightly. Quinoa should be tender with distinct grains.
4. Mini-tip: Rinsing prevents bitterness and keeps grains separate.
5. Sauté onion and carrot in 2 tbsp olive oil over medium heat until the onion is translucent and edges turn golden, about 6–8 minutes. Add garlic and cook 30 seconds until fragrant.
6. Sensory cue: the aroma will shift from sweet onion to warm garlic.
7. Stir in crushed tomatoes, tahini, soy sauce, vegetable broth, nutritional yeast, smoked paprika, and lemon juice. Simmer gently 4–5 minutes until the sauce thickens and deepens in color.
8. Mini-tip: Deglaze the pan with a splash of broth to capture caramelized bits.
9. In a large bowl, combine cooked quinoa, cooked lentils, crumbled tofu, wilted spinach, and the sauce. Season with salt and pepper; the mixture should be cohesive but not soupy.
10. Sensory cue: you want a glossy, slightly thick consistency that holds when scooped.
11. Spoon the mixture into the prepared casserole dish and smooth the top. In a small bowl, toss panko with 2 tbsp olive oil and chopped herbs; sprinkle evenly over the casserole.
12. Mini-tip: For extra richness, fold in a tablespoon of tahini into the topping before toasting.
13. Bake uncovered for 25–30 minutes until the top is golden and crisp and the interior is just bubbling. If the topping browns too quickly, tent with foil.
14. Sensory cue: the aroma will be warmly savory with toasted notes; topping should be crunchy.
15. Let the casserole rest 10 minutes before serving so flavors set and slices hold their shape.

How to Serve Vegan High-Protein Casserole

Serve slices on warm plates with a drizzle of extra-virgin olive oil and a scattering of microgreens or finely sliced chives for brightness. For a composed presentation, place a wedge alongside a small salad of lemon-dressed arugula and roasted cherry tomatoes. Offer a wedge of lemon or a dollop of herbed cashew cream to add acidity and silkiness.

How to Store Vegan High-Protein Casserole

Cool the casserole completely to room temperature before covering to prevent sogginess. Refrigerate in an airtight container for up to 4 days. To reheat, warm individual slices in a 350°F (175°C) oven for 10–12 minutes to restore crispness; a quick broil (1–2 minutes) can refresh the topping. For longer storage, freeze portions in airtight containers for up to 3 months; thaw in the fridge overnight before reheating.

Tips to Make Vegan High-Protein Casserole

• Press tofu well to avoid excess moisture; use a weighted plate for 15–30 minutes.
• Toast panko separately in a skillet for deeper flavor before adding to the top.
• Balance acidity with a splash of lemon or vinegar at the end — it brightens the tahini and tomato.
• Keep some reserved sauce to adjust moisture; the filling should be moist but not liquid.

Variation (if any)

• Upgrade grains: swap quinoa for farro or barley for a chewier bite and nutty aroma.
• Mediterranean twist: fold in kalamata olives, roasted red peppers, and oregano; finish with chopped basil.
• Single-serve presentation: bake in individual ramekins for elegant portions and faster crisping.

FAQs

Can I make this gluten-free?

Yes. Use certified gluten-free panko or substitute crushed gluten-free crackers; quinoa and lentils are naturally gluten-free.

How do I increase the protein further?

Add roasted chickpeas or a layer of crumbled tempeh for extra texture and protein density.

Is it possible to prepare this ahead?

Absolutely. Assemble the casserole up to the point of baking, cover, and refrigerate up to 24 hours. Bake straight from the fridge, adding a few extra minutes.

Can I swap tahini?

You can use almond butter or sunflower seed butter for a different nutty profile; reduce quantity if too thick.

Conclusion

This Vegan High-Protein Casserole brings a composed, textured elegance to weeknight and guest menus alike. Its layered proteins — quinoa, lentils, and tofu — create satisfying bites while the tahini‑tomato sauce and toasted crumb topping lend depth and contrast. For further inspiration on grain-forward, Mediterranean-style bakes that pair well with this dish, see this Mediterranean quinoa casserole for complementary flavors and techniques: Mediterranean quinoa casserole. Share your plating photos or adaptations in the comments — how would you make this dish your own?

Vegan High-Protein Casserole

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• Author: chef-ava
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Diet: Vegan

Print Recipe

Description

A refined, nourishing casserole featuring a layered mix of quinoa, lentils, and tofu bound by a savory tahini-tomato sauce, perfect for a healthy plant-based meal.

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Ingredients

Scale 1x2x3x

• 1 cup quinoa, rinsed
• 1 cup brown or green lentils, cooked until just tender
• 14 oz firm tofu, pressed and crumbled
• 1 cup crushed tomatoes or tomato passata
• 3 tbsp tahini
• 2 tbsp soy sauce or tamari
• 1/4 cup vegetable broth
• 2 tbsp nutritional yeast
• 2 garlic cloves, finely minced
• 1 tsp smoked paprika
• Juice of 1/2 lemon
• 1 medium onion, finely diced
• 1 large carrot, grated
• 1 cup baby spinach, roughly chopped
• 2 tbsp olive oil
• 3/4 cup panko breadcrumbs or crushed whole-grain crackers
• 2 tbsp chopped fresh parsley or chives
• 2 tbsp olive oil (for topping)
• Salt and black pepper to taste

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Instructions

1. Preheat the oven to 375°F (190°C). Lightly oil a 9×13-inch casserole dish.
2. Cook quinoa according to package directions (about 15 minutes), fluff with a fork and let cool slightly.
3. Sauté onion and carrot in 2 tbsp olive oil over medium heat until onion is translucent (about 6–8 minutes).
4. Add garlic and cook for 30 seconds until fragrant.
5. Stir in crushed tomatoes, tahini, soy sauce, vegetable broth, nutritional yeast, smoked paprika, and lemon juice. Simmer gently for 4–5 minutes until the sauce thickens.
6. In a large bowl, combine cooked quinoa, cooked lentils, crumbled tofu, wilted spinach, and the sauce. Season with salt and pepper.
7. Spoon the mixture into the prepared casserole dish and smooth the top.
8. In a small bowl, toss panko with 2 tbsp olive oil and chopped herbs; sprinkle evenly over the casserole.
9. Bake uncovered for 25–30 minutes until the top is golden and crisp.
10. Let the casserole rest for 10 minutes before serving.

Notes

For optimal texture, press tofu well and store properly to prevent sogginess. Can be made ahead and refrigerated.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Vegan

Nutrition

• Serving Size: 1 serving
• Calories: 400
• Sugar: 6g
• Sodium: 300mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 55g
• Fiber: 10g
• Protein: 20g
• Cholesterol: 0mg