This High Protein Vegan Burrito Salad is made with simple, whole-food ingredients. Each serving provides 26 grams of protein and 13 grams of fiber – without tofu, tempeh, or processed meat alternatives. Whether you follow a vegan or plant-based diet, or are just skipping meat for a meal, this salad is a great option.
Black beans and rice form a complete protein. Hemp hearts and pepitas add extra protein and healthy fats. This combination supports muscle recovery and helps keep you satisfied. The salad can also be made ahead and stored in the fridge for up to 3 days – perfect for meal prep or quick, healthy meals.
Why this vegan salad is high in protein
This vegan salad is made with whole-food ingredients that together provide all the essential amino acids the body needs for muscle repair and recovery. It shows how plant-based meals can be high in protein without using tofu, tempeh, or processed meat substitutes.
- Black beans: High in plant-based protein, fiber, and minerals.
- Rice: Complements beans to create a complete protein.
- Hemp hearts and pepitas: Protein-rich seeds that also supply healthy fats.
- Corn and vegetables: Add flavor, fiber, and nutrients.
This combination makes the salad a satisfying, protein-rich meal – ideal for lunch or post-workout recovery.
How to make a vegan salad more filling and satisfying
To make a vegan salad more filling and satisfying, include a balance of plant-based protein, whole grains, and healthy fats, along with plenty of fresh vegetables:
- Plant-based protein sources: Black beans, chickpeas, lentils, hemp hearts, tofu, tempeh, edamame, almonds, sunflower seeds, pepitas, and chia seeds.
- Grains: Brown rice, basmati rice, quinoa, farro, bulgur, barley, amaranth, millet, and teff. These add fiber and complex carbs for sustained energy.
- Healthy fats: Avocado, extra virgin olive oil, tahini, and nuts or seeds. They improve absorption of fat-soluble vitamins and help you stay full longer.
Combining ingredients from each of these categories helps stabilize blood sugar to keep you energized. It also transforms a simple salad into a balanced vegan main.
Ingredients for a high protein vegan burrito salad
- Black beans: Provide protein and fiber, with a hearty texture and burrito-style flavor.
- Rice: Complements the beans to create a complete protein base. Basmati is used here, but any rice works.
- Frozen corn kernels: Add natural sweetness and pair well with beans and rice for a Mexican-inspired taste.
- Romaine (cos) lettuce: Brings crunch and freshness.
- Grape tomatoes: Add juicy texture and brightness.
- Pepitas (pumpkin seeds): Add healthy fats and extra plant-based protein.
- Hemp hearts (hulled hemp seeds): Mild in flavor, and rich in protein and omega-3 fatty acids.
- Salt and black pepper: Seasons the salad, to taste.
- Dressing: This Cashew Lime Dressing, No Blender Needed pairs well with the salad’s flavors. It’s creamy, zesty, and dairy free.
Customizations and substitutions for burrito salad
- Swap the beans: Use pinto beans, kidney beans, or chickpeas instead of black beans.
- Try different grains: Quinoa, farro, bulgur, brown rice, or even cauliflower rice can be used instead of basmati rice.
- Add more vegetables: Sliced bell peppers, cucumber, grated carrots, red onion, or roasted sweet potatoes all work well.
- Boost the protein: Add grilled tempeh, edamame, or crumbled baked tofu for extra vegan protein.
- Spice it up: Add hot sauce, chipotle mayo, pickled jalapenos, or a sprinkle of chili flakes.
- Add crunch: Crumble tortilla chips, roasted chickpeas, or toasted nuts over the top before serving.
How to store vegan burrito salad for freshness and meal prep
Vegan burrito salad works well for meal prep and stays fresh for several days when stored properly. For best results, keep the components separate and assemble just before serving.
- Grains, beans, and corn: Refrigerate in airtight containers for up to 3 days.
- Hemp hearts and pepitas: Store dry and add just before eating to keep them crunchy.
- Lettuce and tomatoes: Wash and prep in advance, but store separately from wet ingredients to maintain crispness.
- Cashew lime dressing: Refrigerate in a sealed jar or container. If it thickens in the fridge, stir in a splash of water to loosen.
- Assembly tip: Combine just before eating for the best texture. Fully assembled leftovers will keep for up to 24 hours, though the lettuce may soften slightly.
Frequently asked questions
Vegan salads may not fill you up if they are low in calories and lack protein, healthy fats, and complex carbohydrates – all of which contribute to satiety. To feel fuller, try adding beans, legumes, grains, nuts, or seeds.
To make a vegan salad more filling, include ingredients like black beans, lentils, tofu, rice, quinoa, avocado, nuts, and seeds. These add bulk, protein, fiber, and healthy fats to keep you satisfied longer.
To make salad taste better without cheese or meat, you can use bold flavors from ingredients like roasted vegetables, fresh herbs, seasoned grains, pickled vegetables, and creamy plant-based dressings like tahini lemon or cashew lime. Texture contrast also helps – you can try adding crunchy nuts, seeds, or crushed tortilla chips.
High-protein plant-based ingredients commonly used in vegan salads include black beans, lentils, tofu, tempeh, quinoa, hemp hearts, and pepitas. These provide complete or complementary proteins, depending on how they are combined, and help make your salad more satisfying and nutritionally balanced.
Yes. 26 grams of protein is a solid amount for a single meal, especially on a plant-based diet. While individual needs vary based on factors like activity level and overall calorie intake, many experts recommend 20 to 30 grams of protein per meal to support muscle maintenance and satiety. What matters most is meeting your total protein needs across the day.
Yes. Burrito salad stores well in the fridge for up to 3 days. Keep the dressing and any delicate vegetables like lettuce stored separately until ready to serve to maintain freshness and texture.
More vegan recipes to try
- Creamy Vegan Tahini Ranch Dressing
- Red Pepper Dip without Dairy
- Vegan Black Bean Dip
- Oil Free Granola Clusters
- Easy No Bake Vegan Slice
For more vegan recipe ideas, check out the Vegan Recipes page.
High Protein Vegan Burrito Salad Recipe
This vegan burrito salad provides 26 grams of plant-based protein and 13 grams of fiber per serving. Made with whole foods like black beans, rice, and fresh vegetables – without tofu or meat alternatives – it’s a filling and nutritious meal idea for lunch or meal prep.
Serves
4
Prep time
20 mins
Cook time
10 mins
Ingredients
For the salad
- 2 2/3 cups / 480 g black beans, drained and rinsed (from 2 x 15 oz / 420 g cans)
- 3/4 cup / 147 g basmati rice, uncooked
- 1 1/4 cups / 200 g frozen corn kernels
- 4 cups / 180 g romaine (cos) lettuce, shredded
- 1 cup / 150 g grape tomatoes, quartered
- 1/2 cup / 80 g pepitas (pumpkin seeds)
- 2/3 cup / 80 g hemp hearts (hulled hemp seeds)
- Salt and black pepper, to taste
For the dressing
Method
- Drain and rinse the black beans in a fine-mesh sieve under cold running water. Set aside. Rinse the rice in the same sieve under cold running water until the water runs mostly clear (see Note 1). Transfer the rice to a large saucepan.
- Cook the rice and corn: Fill the saucepan with water, ensuring the rice is submerged by several inches (see Note 2). Bring to a boil, then add the frozen corn. Return to a boil, then cook for 6 to 7 minutes more, or until the rice is just tender and the corn is fully heated through. Drain using a clean sieve (see Note 3) and set aside to cool.
- Prepare the dressing according to the recipe linked in the ingredient list above.
- Assemble the salad: In a large bowl, combine the cooled rice and corn, black beans, lettuce, tomatoes, pepitas, and hemp hearts. Season generously with salt and pepper. Pour over the dressing and toss well to coat. Taste and adjust the seasoning if needed. The salad is best served right after dressing, while the lettuce is crisp.
Notes
- Rinsing the rice – This removes excess starch and helps keep the grains separate when cooked.
- Boiling the rice and corn – You can boil the water in a kettle first to speed things up. Adding the frozen corn will momentarily reduce the temperature, so allow the water to return to a boil before timing the cooking.
- Sieve hygiene – If using the same sieve to drain the cooked rice, give it a quick rinse first to remove any starch or residue from rinsing the uncooked rice.
- Leftovers – Fully assembled salad will keep for up to 24 hours, though the lettuce may soften slightly. For the best texture, mix only the amount of salad you plan to eat, and store any remaining components separately to assemble just before eating next time. See the “How to store vegan burrito salad” section above for detailed meal prep tips.
- Macros and nutrition facts – The nutrition values provided below are based on ingredient weights in grams. For the most accurate results – especially for protein and fiber – measure ingredients in grams using a kitchen scale rather than in cups. Actual values may vary depending on the brand or variety of ingredients used.
Nutrition Facts
- Serving size: 1/4 of the recipe
- Energy: 707 Calories / 2959 Kilojoules
- Total Fat: 36.8 g
- Saturated Fat: 5.6 g
- Total Carbohydrate: 67 g
- Dietary Fiber: 13.4 g
- Sugars: 8.1 g
- Protein: 26.3 g
- Sodium: 371 mg
- Potassium: 856 mg
