High-Protein Zucchini Pesto Bowl

5 from 2 votes

By: Sarah, September 1, 2024 / Updated: October 1, 2024

Overhead view of the assembled high-protein pesto bowl, ready to serve.

I’m so excited to share this High-Protein Zucchini Pesto Bowl with you! You know I love this style of vibrant recipe with a delicious sauce and lots of veggies (and I know you do too)! This one is so fresh and is incredibly easy to prepare. It’s packed with 30 grams of plant-based protein, and bursting with flavors from the creamy basil sauce, marinated zucchini ribbons, and crunchy sourdough croutons. The combination of textures and the nutrient-rich ingredients like tofu, arugula, and tomatoes make it a satisfying and nourishing meal. Whether you’re looking for a quick weeknight dinner or a colorful dish to impress, this pesto bowl has you covered!

Close-up of the high-protein pesto bowl showcasing the vibrant ingredients and creamy basil sauce.

Why I Love This Recipe

  • High-Protein: With 30 g of protein per serving, this recipe is perfect for those looking to add more plant-based protein to their meals.
  • Rich in Calcium: This pesto bowl provides over 450 mg of calcium, mainly to the tofu. Choosing a calcium-set tofu and fortified soy milk is a great way to ensure you consistently reach your calcium requirements on a plant-based diet.
  • Vibrant and Fresh: The combination of colorful cherry tomatoes, fresh arugula, and zucchini ribbons makes this bowl visually appealing and delicious.
  • Easy to Make: This recipe comes together quickly with simple steps, making it an ideal option for a weeknight dinner. Best of all, you don’t need to use the stove; it’s the perfect no-fuss yet impressive meal for a warm day.
  • Versatile: You can easily customize this pesto bowl by swapping ingredients or adjusting the flavors to suit your preferences.
Vibrant ingredients for a high-protein pesto bowl on a white surface.

Ingredient Notes

  • Extra Firm Tofu: This tofu is the key to the high-protein content of this recipe. It blends smoothly into the basil sauce, providing a creamy texture without the need for dairy. If you can’t find extra firm tofu, silken tofu can be used, but you may need to adjust the amount of soy milk to achieve the right consistency. We are using tofu that is kept refrigerated and yields more liquid than the sous vide form you can find in some places. If that is all that is available to you, consider adding more liquid.
  • Zucchini: Zucchini ribbons add a fresh, light texture to this dish. They soak up the lemon marinade beautifully, adding a zesty flavor to each bite. If you don’t have a vegetable peeler, you can also slice the zucchini thinly with a knife.
  • Nutritional Yeast: This ingredient adds a cheesy flavor to the basil sauce, making it a great vegan substitute for Parmesan cheese. It’s also a good source of B vitamins.
  • Pine Nuts: Toasted pine nuts add a delightful crunch and a nutty flavor that complements the creamy basil sauce. Although pine nuts are technically seeds, they are classified as nuts for allergen purposes; if you’re allergic to nuts or want a lower-cost alternative, you can substitute them with pumpkin or leave them out altogether.
  • Arugula (Rocket): This leafy green adds a peppery flavor to the bowl, balancing the richness of the basil sauce. If arugula isn’t available, spinach or mixed greens can be used as a substitute.

How to make this recipe (summary)

Start by creating the lemon and olive oil marinade. Combine the lemon zest, juice, minced garlic, salt, and pepper. Shave the zucchini into ribbons and let them marinate for an hour and a half. While the zucchini marinates, soak the cashews in hot water for 30 minutes. Blend the tofu, basil, soaked cashews, nutritional yeast, soy milk, and reserved marinade liquid to create the creamy basil sauce. Toast the sourdough bread, chop it into bite-sized croutons, and drizzle with olive oil. Finally, assemble the pesto bowl by layering the creamy basil sauce, marinated zucchini ribbons, arugula, tomatoes, sourdough croutons, and toasted pine nuts. Adjust salt and pepper to taste. View recipe card below for detailed instructions.

Zucchini ribbons marinating in a lemon and olive oil mixture.
Fresh ingredients, croutons, and pine nuts prepared for assembling the high-protein pesto bowl.

Variations and Tips

  • Try different greens: If you prefer a milder flavor, use baby spinach or mixed greens in place of arugula. They will still add the fresh, green element without the peppery bite.
  • Add some spice: For a bit of heat, sprinkle some red pepper flakes over the bowl before serving. It adds a nice contrast to the creamy sauce and the sweetness of the tomatoes.
  • Storage tip: This pesto bowl is best enjoyed fresh, but if you need to store it, keep the components separate in the fridge for up to two days. Combine them just before serving to keep everything fresh and crunchy.
  • Prep ahead: You can prepare the basil sauce and marinate the zucchini a day in advance. This will save you time when assembling the bowl on a busy day.
  • Gluten-free option: To make this recipe gluten-free, simply use gluten-free bread such as our favorite 1-Ingredient Gluten-Free Buckwheat Bread for the croutons.
  • If you like this style of recipe, you will also love my High-Protein Beetroot Medi Bowl, Mediterranean Tzatziki Potato Bowl, or my High-Protein Pesto Mediterranean Bowl.
Sarah's hands holding a bowl of freshly made high-protein pesto bowl with vibrant ingredients.

Why You’ll Love This High-Protein Zucchini Pesto Bowl TLDR

  • High-protein
  • Vibrant
  • Easy to make
  • Calcium-rich
  • Delicious
Overhead view of the assembled high-protein pesto bowl, ready to serve.

High-Protein Zucchini Pesto Bowl

5 from 2 votes
A vibrant, high-protein bowl featuring creamy basil sauce, marinated zucchini ribbons, and crunchy sourdough croutons.
Sarah Cobacho (plantbaes.com)
Prep Time30 minutes
Cook Time5 minutes
Marinating Time 1 hour 30 minutes
Total Time1 hour 35 minutes

Video

Servings 2

Ingredients

  • 1.5 tbsp olive oil (divided)
  • 1 large lemon (zest and juice (about 3 tbsp))
  • 1 clove garlic (minced)
  • 1 pinch salt flakes
  • 1 pinch black pepper
  • 2 small zucchinis (see notes)
  • 2 slices sourdough bread
  • 10 oz small tomatoes (red and orange) (cut in half)
  • 1 cup arugula (rocket)
  • 2 tbsp toasted pine nuts

High-Protein Pesto Sauce

  • ¼ cup raw cashews
  • 5.3 oz extra firm tofu
  • 1.5 cup fresh basil (packed)
  • ¼ cup nutritional yeast
  • ½ cup soy milk

Instructions

  • In a large container, combine 1 tbsp olive oil, the lemon zest, juice, minced garlic, salt, and pepper to create the marinade.
  • Using a Y-shaped vegetable peeler, shave the zucchini ribbons. Combine with the marinade and set in the fridge for 1 hour and 30 minutes. Separate the liquid and zucchinis, reserving the liquid for later use.
  • Soak the cashews in hot water for 30 minutes. Drain and set aside.
  • To prepare the High-Protein Pesto Sauce: in a high speed blender, blend the tofu, basil, cashews, nutritional yeast, soy milk, and the reserved
  • For the Sourdough Croutons: Preheat the oven to 350°F (180°C). Chop the sourdough bread into crouton-sized pieces. In a small bowl, combine them with the remaining 1/2 tbsp of olive oil plus salt and pepper to taste, and bake for 10 minutes.
    Or: Toast the sourdough bread, then chop into bite-size pieces and drizzle with the remaining 1/2 tbsp of olive oil.
  • To assemble the salad, layer the sauce, zucchini ribbons, arugula, tomatoes, sourdough croutons, and pine nuts. Adjust salt and pepper to taste, and enjoy.

Notes

Zucchinis: Small zucchinis work best for this recipe, as they are firmer. If you only have large zucchinis, consider using the outer layers only. Keep the core, which is more watery and won’t hold as well, for another recipe (such as soup, risotto, or pasta sauce). 
Tofu: In some locations, like France, tofu is found on the shelf in sous-vide form and is quite dry. This recipe was made with extra firm tofu, which is available in the supermarket’s refrigerated section and yields more liquid. If you can’t access it, I recommend swapping it for silken tofu or adding a little bit of soy milk for a smoother blend.
Nutritional Yeast: Some brands have a more overpowering taste than others. The one we use is quite mild. If that’s not the case for you, consider starting with less and adjusting to your taste.
 

Per Serving

Calories 542kcalCarbohydrates 47gProtein 30gFat 30gSodium 234mgFiber 11gVitamin A 178IUVitamin C 57mgCalcium 452mgIron 7mg
COURSE Main Course
CUISINE Plant-Based
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FAQ

Is this recipe gluten-free?

You can make it gluten-free by using gluten-free bread.

How do I store leftovers?

This recipe is best enjoyed straight away, but you can ttore the components separately in the fridge for up to two days and combine them just before serving.

Can I make this recipe ahead of time?

Yes, the basil sauce and marinated zucchini can be prepared a day in advance.

What can I use instead of pine nuts?

Pumpkin seeds can be used for a nut-free version.

3 Comments

  1. You’re going to love this High-Protein Zucchini Pesto Bowl recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!5 stars

5 from 2 votes

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