High Protein Plant Based Diet Recipes

Last updated on May 19th, 2021 at 02:03 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 dinner recipes, lunch recipes and a few breakfast recipes.

If you're not vegan, but want to decrease your animal product consumption, please don't let the fear of not getting enough protein stop you. It's better for you, it's better for the planet and a lot better for the animals. As for me, I am also not vegan, but I try to keep it simple and to make most of my meals plant-based and I feel so much better this way.

High-Protein Vegan Recipes With Tofu

1. Spicy 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

2. 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

3. 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

High-Protein Vegan Meal Prep Bowls (Soy Free)

4. 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

5. 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

6. Roasted Vegetable Spicy 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

7. 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

8. 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

Easy Soy-Free Protein-Packed Vegan Meals

9. 15-Minute 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

High Protein Vegan Soups

18. 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

19. 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

20. 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

21. Easy Homemade 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

22. 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

23. 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

Breakfast Green Smoothies

24. 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

25. 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.

Well, adults need 0.8 g protein/kg weight every day. So if you're a 55 kg female (around 121 lbs) this means you need to be getting 44 g of protein per day to cover your needs. Make sure to get your protein from different sources to 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!

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Well, and that's it! 15 vegan meals to get your protein even if you aren't eating animal products. I hope you enjoy these recipes, please share them if you do!

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

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

1. 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.
2. 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.
3. Then make the sauce you chose, or maybe 2 sauces.
4. Once lentils are done add olive oil, turmeric, coriander, cumin, red pepper flakes, then stir together.
5. 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.
6. Then turn the heat off and stir in the minced garlic.
7. 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.
8. Wrap and enjoy immediately!

Notes

The original recipe is here.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 515 Total Fat: 9g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 7g Cholesterol: 0mg Sodium: 306mg Carbohydrates: 84g Fiber: 13g Sugar: 5g Protein: 28g

This post was originally published in January 2020 and updated with new recipes in May 2021.

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High Protein Plant Based Diet Recipes

Source: https://www.beautybites.org/easy-high-protein-vegan-recipes/

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