Last updated on July 28th, 2022 at 07:26 pm
Getting enough protein on a vegan diet is not a difficult task, especially with these easy high-protein vegan recipes. If you don’t have much time to cook during the week, you can easily meal prep most of these protein-packed vegan meals. This list includes healthy high-protein vegan dinners, tasty plant-based meal prep bowls, vegan recipes with tofu, some vegan breakfast ideas and smoothies, as well as soy-free vegan meals that are full of protein.
You Can Get Enough Protein With These High-Protein Vegan Meals
Did you know we actually need only 0.8g of protein per kg of bodyweight? This means if you’re 60 kg or 130 pounds, you’d need…Divided by six, then multiplied by pi equals…48 grams of protein per day. DAY!
I know shocking. And I don’t just mean those amazing math skills that have put me through school and uni without having to bribe or sleep with anyone. I mean the amount of protein we actually need. Read any fitness article or watch a video on Youtube and you’d start to believe that you’re some protein-starved loser if you’re getting less than 100g of protein a day. Sorry to ruin your dreams, but you better find a soulless corporate job because you can’t be a fitness influencer, you protein-deprived person.
Well, to be fair, you probably need more protein, depending on your activity level. For example, if you sit for a living you will need less protein than if you walk all day long. No need to worry though, even if you’re plant-based! With these protein-rich vegan meals, you will get enough protein easily to cover your daily needs. The vegan meals on the list are pretty cheap, easy to make, super delicious, quick and super healthy. I’ve also included the number of servings, prep time and macros to make it easier! Let’s get started!
Protein-Packed Spicy Vegan Chickpea Patties
No need for an egg or any type of flour to make these amazing chickpea patties! They’re so good you will want to eat them every single day…and the recipe makes a lot so, you’re in luck. Perfect for meal prep too! The recipe is here.
Ready in: 30 minutes | Serves: 22
Kcal: 53 | Protein: 3g | Carbohydrates: 8g | Total Fat: 1g
10-Minute Vegan Lentil Lettuce Tacos
Light, spicy and easy to make these lentil tacos are the perfect lunch or dinner idea if you’re a lentil lover! Recipe here.
Ready in: 10 minutes | Serves: 2
Kcal: 300 | Protein: 22g | Carbohydrates: 54g | Total Fat: 2g
High-Protein Vegan Breakfast Toasts
These vegan breakfast toasts are satisfying, filling and SO delicious! Packed with chickpeas, spinach, green onions, mushrooms, and spices they’re super healthy, rich in fiber, antioxidants, and of course – protein. Recipe here.
Ready in: 5 minutes | Serves: 6
Kcal: 127 | Protein: 7g | Carbohydrates: 18g | Total Fat: 4g
Spicy Vegan Tofu Wraps
These vegan wraps are so incredibly delicious! Use a whole grain, gluten-free or low carb tortilla that you trust and love to make these even more nutritious! They’re filled with tofu, avocado, spinach, lettuce, roasted red peppers and some other tasty things. The recipe is here.
- Ready in: 30 minutes | Serves: 2
- Kcal: 430 | Protein: 17g | Carbohydrates: 47g | Total Fat: 22g
Roasted Vegetable Vegan Lunch Bowls
So this bowl is my new obsession! It is so good! Roasted zucchini, carrots and peppers, spicy chickpeas, a garlicky cashews cause and a delicious tomato cucumber salad. Seriously, so good! Recipe here.
- Ready in: 30 minutes | Serves: 2
- Kcal: 478 | Protein: 17g | Carbohydrates: 60g | Total Fat: 23g
Super Easy Cabbage Tofu Stir-Fry
Smoked tofu, mushrooms, cabbage in different colors, tamari sauce and garlic are some of the ingredients you’ll need for this 20-minute vegan weeknight dinner! You can find the tasty recipe here.
- Ready in: 20 minutes | Serves: 1
- Kcal: 476 | Protein: 29g | Carbohydrates: 49g | Total Fat: 24g
Vegan Spicy Black Bean Burgers
If you’re craving burgers, you’ll love these! They’re made with black beans, mushrooms herbs and spices and are amazing. Recipe here.
- Ready in: 25 minutes | Serves: 3 patties
- Kcal: 180 | Protein: 11g | Carbohydrates: 30g | Total Fat: 3g
Meal Prep Chickpea Bowls
These plant based meal prep bowls are filling, nourishing and really delicious! They’re filled with broccoli, chickpeas, spinach and hummus, you’ll find the recipe here.
- Ready in: 45 minutes | Serves: 3
- Kcal: 444 | Protein: 20g | Carbohydrates: 49g | Total Fat: 22g
Low Carb High Protein Vegan Egg Roll In A Bowl
This egg roll in a bowl recipe is veggie-packed, high in protein, low in calories and super tasty! I did have it with some rice on the side, because it’s a lighter meal and I was pretty hungry. So if you’re really hungry, either double the recipe (for two people) or serve with rice, noodles or whatever you desire. Recipe here.
- Ready in: 25 minutes | Serves: 2
- Kcal: 260 | Protein: 17g | Carbohydrates: 14g | Total Fat: 18g
Black Bean Quinoa Meal Prep Bowls
This is a simple and delicious gluten free vegan recipe that you can meal prep for the week. The ingredients include canned black beans, tomatoes, avocado, quinoa, jalapeno and a herby cream cheese sauce. Recipe here.
- Ready in: 40 minutes | Serves: 3
- Kcal: 418 | Protein: 17g | Carbohydrates: 55g | Total Fat: 17g
Homemade Lentil Soup
This homemade lentil soup is one of my go-to soup recipes and luckily it’s super healthy and easy too! Made with cheap and easy to find ingredients this budget-friendly soup is ready in about 30 minutes when you make it from scratch. Recipe here.
- Ready in: 30 minutes | Serves: 3
- Kcal: 229 | Protein: 12g | Carbohydrates: 36g | Total Fat: 5g
5-Minute Mediterranean Bowls
This is one of my all-time favorite recipes, because it’s so super easy to make and so very tasty! Filled with vegan tzatziki, hummus, quinoa, chickpeas, olives and a simple healthy salad this recipe is ready in no time and you’ll love it! To make it a bit higher in protein and lower in carb I suggest adding some spinach and sauteed broccoli and serving with a smaller amount of quinoa. Recipe here.
- Ready in: 20 minutes (5 if you buy hummus and have cooked quinoa) | Serves: 1
- Kcal: 380 | Protein: 11g | Carbohydrates: 44g | Total Fat: 20g
No Cook Meal Prep Lunch Bowls
I threw this together in 10 minutes and it turned out to be a very easy and satiating meal! Chickpeas, hummus, artichokes, pickled peppers and a small salad, seriously – ready in 10 minutes. Recipe here.
- Ready in: 10 minutes | Serves: 1
- Kcal: 521 | Protein: 20g | Carbohydrates: 75g | Total Fat: 20g
15-Minute Vegan Mediterranean Chickpea Skillet
This is a super easy 15-minute recipe that you can make with a can of chickpeas! The other ingredients include tomatoes, zucchini, basil and chili powder. Recipe here.
- Ready in: 15 minutes | Serves: 2
- Kcal: 521 | Protein: 20g | Carbohydrates: 66g | Total Fat: 14g
Vegan Coconut Lentil Curry
So, this is one of my favorite lentil recipes! It’s spicy, it’s filling, it’s fresh and it’s really delicious. Ingredients include lentils, broccoli, red curry paste, coconut milk and lemon grass or lime leaves. Recipe here.
- Ready in: 35 minutes | Serves: 4
- Kcal: 310 | Protein: 14g | Carbohydrates: 46g | Total Fat: 10g
Awesome Vegan Lentil Wraps
These might not look like a Picasso painting, but they’re really really good. The ingredients include: lentils, basil, cilanto and broccoli. Use different wrappers for an even healthier version! Recipe here.
- Ready in: 40 minutes | Serves: 4
- Kcal: 386 | Protein: 15g | Carbohydrates: 44g | Total Fat: 19g
Healthier Crispy Tofu Spring Rolls
Just like spring rolls, but wrapped in rice paper, these tofu spring rolls taste super nice with some hot sauce of choice and are quite easy to make. Recipe here.
Ready in: 30 minutes | Serves: 10
Kcal: 106 | Protein: 5g | Carbohydrates: 16g | Total Fat: 3g
Mashed White Bean Salad
So this recipe is great for a snack, dip, or in bowls. I simply served it on some wholegrain bread for lunch, because I was pretty lazy to think of something else. Ingredients include canned white beans, capers, garlic and arugula. Recipe here.
- Ready in: 5 minutes | Serves: 4
- Kcal: 150 | Protein: 8g | Carbohydrates: 22g | Total Fat: 4g
Spicy Chickpea Skillet
This chickpea skillet is made with canned chickpeas, frozen green beans, spinach, spices and it’s really easy to make for a quick weeknight dinner. Recipe here.
- Ready in: 15 minutes | Serves: 2
- Kcal: 413 | Protein: 20g | Carbohydrates: 63g | Total Fat: 12g
Twenty Minute Chickpea Soup
If you’re short on time, but have a can of chickpeas, do not worry – make this warming comforting chickpea soup. Ingredients include chickpeas, garlic, tomatoes and, mint and cumin. Recipe here.
- Ready in: 20 minutes | Serves: 3
- Kcal: 298 | Protein: 13g | Carbohydrates: 42g | Total Fat: 10g
Vegan Lentil Wraps 3.0.
As you can tell, I’m a big fan of lentil wraps, I mean I’ve made several recipes and different versions (here’s the other one not mentioned in this list) and I’m pretty obsessed. This is my third version that also happens to be rich in protein. Feel free to use different wrappers to make these even more nutritious. Recipe here.
- Ready in: 35 minutes | Serves: 4
- Kcal: 472 | Protein: 19g | Carbohydrates: 56g | Total Fat: 21g
Five Minute Mashed Chickpea Bruschetta
Okay, so this sounds fancier than it is and there’s no actual mashing, because you’ll put all the ingredients into a food processor and just spread them over toasted bread. Choose a good bread, here. Ingredients include chickpeas, garlic, tomatoes and olives. Recipe here.
- Ready in: 5 minutes | Serves: 4
- Kcal: 382 | Protein: 15g | Carbohydrates: 60g | Total Fat: 10g
Easy Rice, Peas and Lentil Curry Soup
This plant-based soup is delicious, filling and very healthy! Ingredients include lentils, peas, red curry paste, white rice, coconut cream and lime leaves! Recipe here.
- Ready in: 30 minutes | Serves: 3
- Kcal: 229 | Protein: 12g | Carbohydrates: 31g | Total Fat: 7g
Vegan Tofu Lettuce Wraps
Pretty similar to the egg roll in a bowl, but this low carb vegan recipe is super easy and delicious. The ingredients include tofu, tamari sauce, sesame oil, garlic and vegetables! You can top these with some almond or peanut sauce to make them more filling and even higher in protein. Recipe here.
- Ready in: 20 minutes | Serves: 2
- Kcal: 225 | Protein: 14g | Carbohydrates: 12g | Total Fat: 15g
Bulgur, Spinach and Red Lentil Soup
This is a simple and satisfying vegan soup you need to try! The ingredients include spinach, red lentils, bulgur fresh mint leaves, herbs and spices! Recipe here.
- Ready in: 35 minutes | Serves: 3
- Kcal: 290 | Protein: 12g | Carbohydrates: 43g | Total Fat: 11g
Easy Vegan Chickpea Quesadilla
This recipe is so easy and so good! Ingredients include chickpeas, cherry tomatoes jalapeno or serrano peppers and mint. This is not a super high protein recipe, so be sure to add some spinach and to use healthier tortillas to make it more high-protein. The recipe is here.
- Ready in: 15 minutes | Serves: 3
- Kcal: 490 | Protein: 15g | Carbohydrates: 69g | Total Fat: 18g
Easy Lentil Soup
If you’re not into canned food, but want a soup ready in 30 minutes or less, make this lentil soup. Ingredients include lentils, tomatoes, onion and garlic. Recipe here.
- Ready in: 25 minutes | Serves: 4
- Kcal: 234 | Protein: 10g | Carbohydrates: 29g | Total Fat: 10g
Vegan Fried Rice
You won’t be able to stop eating this delicious vegan fried rice with tofu and vegetables! It’s super easy to make if you’ve got some leftover rice to use up. Recipe here.
- Ready in: 20 minutes | Serves: 2
- Kcal: 425 | Protein: 24g | Carbohydrates: 35g | Total Fat: 24g
Easy Bean Soup
Ingredients for this comforting bean soup include canned white beans, tomato paste, cumin, garlic and fresh mint. The recipe is here.
- Ready in: 20 minutes | Serves: 4
- Kcal: 327 | Protein: 12g | Carbohydrates: 46g | Total Fat: 12g
Best Green Smoothie Ever
This healthy smoothie is the perfect way to start you day – fresh, nourishing and delicious. Recipe here.
- Ready in: 5 minutes | Serves: 1
- Kcal: 153 | Protein: 8g | Carbohydrates: 35g | Total Fat: 1g
Butternut Squash and Red Lentil Soup
A light, creamy and super tasty lentil soup with butternut squash. The ingredients include lentils, butternut squash, cinnamon, cardamom, cilantro and coconut cream. Recipe here.
- Ready in: 30 minutes | Serves: 3
- Kcal: 281 | Protein: 13g | Carbohydrates: 44g | Total Fat: 7g
3-Ingredient Breakfast Green Smoothie
If you don’t have much in your fridge, this smoothie is perfect to start your day, because it’s only 3 ingredients and super healthy! Recipe here.
- Ready in: 5 minutes | Serves: 1
- Kcal: 343 | Protein: 13g | Carbohydrates: 40g | Total Fat: 19g
High-Protein Vegan Foods List
So what can you eat on a vegan diet to get enough protein? Besides obviously protein powder, which is exquisite. It’s a good idea to get your protein from different sources so you can get a complete set of all essential amino acids in your diet.
Here’s a summary of which foods you can enjoy to get enough protein on a vegan diet:
- Legumes. This includes lentils, chickpeas and all types of beans.
- Green Vegetables. This includes spinach, kale, broccoli, even parsley – they’re all great protein-packed low calorie sources.
- Soy and soy products. Some examples are tofu, tempeh and edamame. These foods are great if you also need to watch your carbohydrate intake, because they’re low carb.
- Nuts And Seeds. Hemp seeds, chia seeds, almonds, peanuts, sesame seeds and all of their butters are great options.
- Whole grains. The best choices here would be oats and quinoa.
For more, please check out this list of high-protein low-carb vegan foods and this list of high-protein vegetables.
Now let’s get to the recipes!
Well, and that’s it! Over 30 protein-packed vegan recipes to get your protein even if you aren’t eating animal products. I hope you enjoy these meals, please share them if you do!
31 Easy High-Protein Vegan Recipes
31 easy high-protein vegan recipes to meal prep on a plant-based diet! This list with protein-packed vegan meals includes high-protein vegan dinner ideas, meal prep vegan lunch bowls, easy vegan breakfasts and smoothies, protein-rich tofu recipes as well as soy-free vegan meals that are full of protein. Enjoy these delicious vegan lentil wraps!
Ingredients
For The Lentils
- 2 cups dry lentils, soaked
- 1/2 tsp turmeric
- 1 tsp coriander
- 1 tsp cumin
- 1 tsp red pepper flakes
- 2 tbsp tomato paste
- 2 garlic cloves
- 1 tbsp olive oil
For the salad
- 1 cucumber
- 1 tomato
- 1 cup arugula
- bunch parsley
- 1 scallion
- fresh mint leaves, handful
- salt
- olive oil
Additionally
- hummus
- tortilla or pita
Instructions
- Cook lentils in a large pan at medium-high temperature, with water and a few pinches of salt, covered with a lid. The lentils should just be covered with water, around 1:2 ratio, make sure to add water if needed while cooking or to drain the lentils if there's too much excess water, once your lentils are cooked.
- While the lentils are cooking chop the vegetables for the salad and put them in a bowl with salt and olive oil, add lemon juice or vinegar if you want and mix together.
- Then make the sauce you chose, or maybe 2 sauces.
- Once lentils are done add olive oil, turmeric, coriander, cumin, red pepper flakes, then stir together.
- Add the tomato paste and 1-2 tbsp water if needed, stir in. Here it's important to really make sure that the lentils are cooked before adding the tomato paste, because I've noticed lentils don't cook as quickly when I add tomato, maybe I'm wrong, but FIY.
- Then turn the heat off and stir in the minced garlic.
- Assemble the lentil wrap: In a tortilla add 1-2 Tbsp of the lentil filling, some salad and 1 tbsp sauce. You can also use a lettuce leaf instead of a tortilla to make this vegan dish lower-carb.
- Wrap and enjoy immediately!
Notes
The original recipe is here.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 515Total Fat: 9gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 306mgCarbohydrates: 84gFiber: 13gSugar: 5gProtein: 28g
This post was originally published in January 2020 and updated with new recipes in July 2022.
More Healthy Vegan Recipes To Try:
