39g of Protein in One Bowl — The Plant-Based Chili That Out-Proteins Chicken

A single 3-ounce chicken breast delivers about 26g of protein. This bowl of plant-based chili delivers 39g — from tempeh, beans, and buckwheat, with no meat substitute trying to imitate anything it isn’t.

If you have been told that eating plant-based means accepting less protein, this recipe is the most direct answer possible. It also comes with 19g of fiber in the same bowl, which a chicken breast cannot offer at any portion size.

Why This Recipe Hits 39g of Protein

Most high-protein claims in plant-based cooking rely on a single ingredient working at its maximum. This recipe works because three protein sources layer together: tempeh contributes roughly 31g of protein per 8-ounce block on its own — more than most single-serving meat dishes — while the beans add both protein and the bulk of the fiber, and the buckwheat base rounds the dish into a nutritionally complete meal.

The fiber number matters as much as the protein. At 19g per serving, this single bowl covers roughly 70% of the recommended daily fiber intake for most adults. These two numbers together — 39g protein and 19g fiber — are what the nutrition community means when it talks about a genuinely complete plant-based meal.

Chili Con Carne with Tempeh

Ingredients

• 1 block (8 oz) tempeh, chopped into rounds
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 cup mixed vegetables, chopped (carrot, celery, zucchini)
• 4 medium tomatoes, chopped
• 1/2 cup corn kernels
• 1 can (1.5 cups) beans of choice, drained and rinsed
• 1 cup green lettuce, chopped
• 2 teaspoons olive oil
• 2 teaspoons cayenne pepper
• 1 teaspoon dried oregano
• 1–2 tablespoons BBQ sauce
• 3 cups water
• Salt, to taste
• 2 cups cooked teff (gluten-free) or farro, to serve

Instructions

1. Chop the onion, tomatoes, mixed vegetables, bell pepper, and tempeh into small pieces or rounds.
2. Heat olive oil in a large pan over medium heat. Saute the onion and garlic for 3 minutes until softened and fragrant.
3. Add the chopped vegetables, tempeh, beans, and corn to the pan. Cook for 6–8 minutes, stirring occasionally, until the tempeh begins to brown slightly at the edges.
4. Stir in the oregano, cayenne, and salt. Cook for 1 minute until the spices are fragrant.
5. Add the water and BBQ sauce. Cover and simmer for 10 minutes.
6. In the last 3 minutes, stir in the chopped lettuce until just wilted.
7. Serve warm over the cooked teff or farro.

Make It Your Way

Need it gluten-free? Use teff instead of farro. Teff is naturally gluten-free, with a slightly nutty flavor that works well against the bold spice profile of the chili. Farro contains gluten and should be avoided if that is a concern.

Cooking for two or four? This recipe makes 3–4 servings, which makes it excellent for batch cooking. Portion into containers and you have high-protein lunches ready through the rest of the week. The flavor deepens on the second day.

Want to lower the heat? Cut the cayenne to 1/2 teaspoon and use a mild BBQ sauce. The dish still has depth and richness at lower heat.