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    Home » Recipe Round-Ups

    Published: May 22, 2022 · Modified: Nov 4, 2022 · This post contains affiliate links and I will be compensated if you make a purchase after clicking through my links.

    High Protein Vegan Meals

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    high protein vegan meals
    high protein vegan meals
    high protein vegan meals
    V

    As a vegan, you might be concerned about finding high-protein meals that fit your lifestyle. In this note, we'll share some scientific facts about how much protein is suitable for you and a collection of our favorite high-protein vegan recipes that are both delicious and nutritious.

    Table of Contents hide
    1. What vegan food gives the most protein?
    1.1. 1. More Grains
    1.2. 2. Nuts and seeds
    1.3. 3. Soy products
    1.4. 4. Alternative vegetable protein
    1.5. 5. Leafy Greens
    1.6. 6. Use more high protein vegetables
    1.7. 7. Choose whole foods
    1.8. 8. Sprouting
    1.9. 9. Vegan protein powder
    1.10. 10. Pick the right dairy-free milk
    1.11. 11. Season with super seasonings
    1.12. 12. Choose your pasta carefully
    1.13. 13. Plant Protein bites
    2. How do you hit high protein on a vegan diet?
    3. Protein needed per pound of body weight per day
    3.1. How do vegans get 120g protein?
    3.2. Protein recommended intake
    4. High Protein Vegan Recipes
    4.1. High-protein vegan breakfast and brunch
    4.2. High protein vegan lunch
    4.3. High protein vegan meal prep
    4.4. High protein vegan dinner recipes
    4.5. High protein vegan snacks
    high protein vegan meals

    So whether you're looking for a quick and easy meal or something a little more elaborate, read on to discover some fantastic high-protein vegan recipes that you'll love!

    Keep this post handy as you can keep coming back for more newly added dishes that are perfectly balanced with the protein you need for healthy plant-based living.

    What vegan food gives the most protein?

    Consume more whole foods and less processed foods. High-protein vegan meals are usually packed with nutritious foods that follow one or more of these easy-to-follow tips.

    artisan bread with high protein vegan hummus on top

    1. More Grains

    Include more whole grains, cooked quinoa, brown rice, white beans, black beans, and lentils in your meals. Make a farro protein bowl or a vegan poke bowl with quinoa, or add some hummus to your snack rotation.

    Vegan Poke Bowl with Mint Sauce a high protein vegan lunch

    You can also raise your protein game by putting together quinoa and sautéed tofu in one bowl!

    saiteed tofu buddha bowl with quinoa.

    2. Nuts and seeds

    Add nuts and seeds to your snacks and smoothies. Making a vegan meatloaf is also a popular holiday and meal prep option; check out how to make a nut roast that is also gluten-free easily!

    protein-packed  vegan roast with gravy and veggies

    3. Soy products

    Eat soy-based products like tofu and tempeh. See our guide on preparing tofu or our baked tofu and crispy tofu recipes below. Crispy tofu is a great protein-packed addition to your veggie curries.

    You can also use silken tofu to make a vegan breakfast casserole with hashbrowns.

    grilled tofu, high in protein

    4. Alternative vegetable protein

    Include seitan wheat protein or Textured Vegetable Protein (TVP) in your diet.

    Crispy Tofu is hight in protein and easy to add to any meal

    5. Leafy Greens

    Consume a high-protein salad and smoothies with fresh greens such as leafy greens, collard greens, and cruciferous vegetables.

    Detox Avocado Smoothie

    6. Use more high protein vegetables

    Some vegetables have more protein than you imagine; think mashed potatoes.

    Protein-rich vegetables with the most protein per serving include broccoli, spinach, asparagus, Brussels sprouts, artichokes, sweet potatoes, and Brussels sprouts, which typically contain 4–5 grams of protein per cooked cup.

    Consume more whole foods and less processed foods. Replace high protein animal products with high protein vegetables. High-protein vegan meals are usually packed with nutritious foods that follow one or more of these easy-to-follow tips.

    We love making grilled asparagus with toasted almonds or roasting Brussels sprouts to pump my meals game and add some crunchy textures.

    7. Choose whole foods

    Always choose bran products, such as whole wheat and Kamut wheat. We should always aim to pick the less processed option to enjoy the most of our food's nutritional value.

    Chickpeas or Garbanzo beans

    Avoid canned goods and reach for foods that are as close to their natural expression; those will have the most nutritious and protein-balanced value.

    Use less refined kinds of flour and alternative flours like chickpea flour, oat flour, and soy flour. Check our gluten-free flour mix.

    8. Sprouting

    Get sprouting! Add sprouts to your salads and soups. See these delicious recipes using sprouts.

    Sprouted Lentils

    9. Vegan protein powder

    If you exercise regularly or want a breakfast smoothie, add some organic vegan plant-based protein powder (affiliate link) to your smoothies, pancakes, and muffins.

    You can always make a post-workout smoothie packed with whole foods or add protein powder to a healthy mango smoothie.

    10. Pick the right dairy-free milk

    Use high-protein vegetable milk in your smoothies and cereal. We make our soy milk and oat milk at home, which have more protein content than almond milk, coconut milk, and rice milk.

    making Soy Milk

    You can even make your vegan buttermilk to boost the protein of your banana bread or carrot cake!

    11. Season with super seasonings

    Including nutritional yeast in your meals is a great way to add Vitamin B12, cheesy flavor, and protein to your vegan salads, pesto, and risotto recipes. It is low in calories and packed with properties and flavor.

    We also make our vegan parmesan cheese with a mix of nutritional yeast and nuts, which works great for vegan Italian dishes and salads.

    Vegan Parmesan Cheese
    Vegan Parmesan Cheese made with nutritional yeast

    12. Choose your pasta carefully

    Always choose whole bran or grains pasta, and make your vegan bolognese with a mix of tofu and nuts, which even meat-eaters can't believe is vegan. The recipe section is below.

    served carrot greens pesto pasta salad topped with cashews

    Sometimes simply choosing ancient grains makes your pasta salads pop with protein.

    13. Plant Protein bites

    Another great option is to make protein bars, including chia seeds and nuts. We make our granola bars at home, and you can easily add plant-based protein to the mix.

    homemade granola bars

    If you don't want to bother, these guys make some seriously organic plant-protein bites that we love.

    You can also male these 3-ingredient low-calorie protein balls with your leftover almond pulp after making almond milk.

    Start incorporating these hints, and you will make high-protein vegan meals packed with vegan protein in no time.

    Top tip: all beans and chickpeas, when bought dried, yield four times more than what you get from canned goods.

    Let any beans, lentils, and pulses soak for a couple of hours or overnight, then boil them for 30-45 mins. Then season and sprinkle as you go in your meals as they sit readily available in the fridge.

    Make a chickpea salad sandwich then, or spice them with paprika, dried herbs, and salt and briefly bake them for a couple of minutes for a delicious snack or salad topping.

    How do you hit high protein on a vegan diet?

    Proteins are building blocks to grow everything, the Good and the Bad. It can help grow muscles but also cancer cells.

    Your body only needs 4-5% of calories from protein to be 100% healthy. (source)

    Because half of the people need more protein than that average minimum, an established safe number is around 8-10% of total calories. (1 gram protein = 4 calories).

    leafy greens including lascinato kale, white swiss chard, and savoy cabbage

    If we take 10% as the benchmark, almost everyone will be getting more than what they need. Consuming more than 10% will likely be excessive, and clinical evidence is that chronic disease rates (such as diabetes and metabolic syndrome) increase at such high amounts, especially when including animal foods.

    So…there is no reason to go too crazy about protein as most organic, whole foods, and plant-based meals already contain what you need to get enough protein. (source)

    Protein needed per pound of body weight per day

    How do vegans get 120g protein?

    The simple answer is that there is no reason to get 120 grams of protein daily unless you want to be on a high-speed race to acquire as many chronic diseases as possible.

    Protein recommended intake

    • 0.36 g AVG to low levels of activity
    • 0.46-0.55 g moderately to very active people (or those aged 65+)
    • 0.7 g High levels of extreme physical activity (pro athletes)

    Or simply 10% of daily calories.

    For a 2000 calories diet = 10 % x 2000 = 200 calories / 4 calories per protein gram = 50 protein grams Recommended Daily Intake (RDI). Source: FDA (Food and Drugs Administration.

    How does that look for me?

    I am a 68 kg = 150 pounds, 5'6" (170 cm) man who needs 1600 calories daily.

    These are my daily protein requirements.

    Protein (10 % RDI)

    1 gram Protein = 4 calories

    1600 calories x 10% = 160 protein calories / 4 calories per gram of protein = 40 grams of protein per day.

    Fats (10% RDI)

    1 gram Fat = 9 calories

    1600 calories x 10% = 160 fat calories / 9 calories per gram of protein = 18 grams of fat per day.

    Carbohydrates (80%)

    RDI (recommended daily intake) = 85%

    1 gram Carbs = 4 calories

    1600 calories x 80% = 1280 carbs calories / 4 calories per gram of carbs = 320 grams of carbs per day.

    My macros

    • Protein = 40 grams per day
    • Fat = 18 grams per day
    • Carbohydrates = 320 grams per day

    No, there are other things to consider like age, gender, and so on.

    I recommend you consult a vegan nutritionist that is not biased toward an omnivore diet, and here is a cool tool from the USDA to check your nutrient requirements that you may find helpful.

    High Protein Vegan Recipes

    We will define those recipes with more than 10g of protein per serving as high protein meals, corresponding to 20% of the daily recommended value of their calories from protein, which is 10% above the RDI, so we are talking about 2X folks, assuming you want to make of that meal one of the highest- protein-containing meal of your day.

    High-protein vegan breakfast and brunch

    Some of our favorite high-protein vegan breakfast and brunch recipes. So whether you’re just starting your vegan journey or an experienced herbivore, there’s surely something here to grab.

    Scrambled Tofu

    Best Tofu Scramble Recipe

    This one is the best tofu scramble recipe; it’s easy, is hassle-free, is delicious, is versatile, and is fast!
    Make this Recipe
    Banana Oatmeal Breakfast Smoothie

    Oat Milk Smoothie

    This easy-to-make, vegan smoothie will be a hit with your family. Make it a post-workout meal or breakfast meal, and they will be asking for seconds!
    Make this Recipe
    Spinach Blueberry Banana Smoothie featured.

    Spinach Blueberry Banana Smoothie (Green Vegan smoothie)

    There's nothing like starting your day with a Healthy Breakfast Smoothie packed with natural protein sources and antioxidants! This green smoothie with blueberries is perfect for keeping you energized until lunchtime. It's packed with antioxidants, vitamins, and minerals, and it tastes delicious too!
    Make this Recipe
    Vegan Chickpea Tuna Mayo Sandwich Feature

    Vegan Chickpea Tuna Salad Recipe

    This vegan tuna mayo is made with chickpeas, making it perfect for a plant-based lunch or dinner.
    Make this Recipe

    Lebanese Hummus Recipe

    Do you love hummus as much as I do? It's such a versatile dip! You can enjoy it plain or jazz it up with fun flavors. In this post, I'm sharing an easy hummus recipe perfect for beginners. Plus, I've got a few variations to get you started.
    Make this Recipe
    crispy falafels featured

    How to Make Crispy Falafels

    Crispy Falafels for everyone: how to get it right from day one!
    Make this Recipe
    crispy mediterranean tofu air fryr recipe fatured.

    Crispy Air Fryer Tofu Nuggets with Mediterranean Marinade

    Love tofu? Learn how to air-fry tofu nuggets with a delicious Mediterranean marinade. Perfect for a quick and healthy meal, appetizer, or snack.
    Make this Recipe

    High protein vegan lunch

    If you are in a hurry, you can always make healthy lunch recipes quickly, grilling tofu steaks and adding them to your greens salad, quinoa salad, or your favorite vegan sandwich.

    It is a great idea to keep close some canned black beans, lentils, and canned chickpeas, as you can easily toss them into virtually any healthy meal and bring the meal's protein per serving values up in seconds with gluten-free options.

    CousCous Sprouted Lentils Warm Salad featured

    Couscous Warm Salad

    A salad that works perfectly as a main dish; due to its ingredients’ richness, it is hard to beat on the Nutrition Department, so make in batches, and you won’t have to worry about being well nurtured for a couple of days.
    Make this Recipe
    Saffron Garbanzo Beans featured

    Protein-packed Saffron Garbanzo Bean Stew

    This is a quick and creamy Saffron Garbanzo Beans recipe great when craving a great nutritious casserole with a very different flavor kick!
    Make this Recipe
    Vegan Poke Bowl with Mint Sauce

    Vegan Quinoa Poke Bowl with Mint Sauce

    This Vegan Poke bowl is rich in nutrients, great for meal prep, and fully customizable. You will love the components we have put together and the delicious mint sauce we top it with.
    Make this Recipe
    vegan chili served in white plate featured.

    Vegan Bean Chili sin Carne Recipe

    We know this 1-pot Veggie Bean Chili will become a staple in your kitchen. It's ideal when you want something filling, satisfying, flavorful, and fully customizable.
    Make this Recipe

    High protein vegan meal prep

    Vegan Eggplant Pie

    Vegan Eggplant Pie Recipe

    This Vegan Savory Eggplant pie will win your heart in the first bite! It is creamy, cheesy. It is pure comfort food.
    Make this Recipe
    Savory Carrot Tart

    Savory Carrot Tart

    This Vegan version of an Argentinean Tart is an excellent option to have a guilty-free Carbs lunch.
    Make this Recipe
    red lentils curry plate

    Creamy Red Lentil Curry

    This Creamy Red Lentil Curry is one of my favorite dishes because it’s super flavorful, nutritious, protein-packed, and you can make it in a blink of an eye.
    Make this Recipe
    vegan stuffed peppers featured

    Vegan Stuffed Peppers Recipe

    We have a fresh twist on a family favorite: Vegan Stuffed Peppers. Sweet bell peppers stuffed with a savory blend of Mediterranean goodness.
    Make this Recipe

    High protein vegan dinner recipes

    Eggplants Involtini

    Vegan Eggplant Involtini

    This Vegan Eggplant Involtini (aubergine involtini) recipe is the veganized version of the classic Italian dish.
    Make this Recipe
    featured vegan pasta shells

    Vegan Stuffed Shells Tofu Pasta Recipe

    This tofu pesto pasta is creamy, has a great texture, and is loaded with the most delicious mushrooms and tofu protein-packed mixture.
    Make this Recipe
    Vegan Polenta Recipe

    Vegan Polenta Recipe with Tofu Ragout

    With the cooler temperatures arriving and the rainy season approaching, we are always up for a good piece of baked Polenta. And we like it stuffed with a rich and healthy layer of Vegan Bolognese.
    Make this Recipe
    vegan bolognese sauce.

    Vegan Bolognese Sauce Recipe (Tofu Bolognese)

    We use this Vegetable Bolognese Recipe as the base to make Vegan spaghetti Bolognese or as stuffing for dishes like Baked Polenta, Ravioli, or even Argentinean Vegan empanadas.
    Make this Recipe
    plated glazed baked tofu featured image

    Maple Glazed Baked Tofu Marinade Recipe

    The best-baked tofu recipe is this Maple Glazed Baked Tofu Marinade Recipe. It's super easy and involves just a few ingredients.
    Make this Recipe

    This vegan casserole is made with sweet potato, eggplant, and green lentils, a great vegan dish that works both for holidays and meal prep.

    vegan vegetable casserole featured.

    Vegan Vegetable Casserole

    This Vegan Vegetable Casserole makes an excellent Christmas table main dish. We have made it our Holiday Dinner's centerpiece, and it is now considered a staple of our feast.
    Make this Recipe

    High protein vegan snacks

    If you have a food processor or a high-speed blender, try making the traditional hummus, change for white bean hummus, or have fun adding flavors as we do with our beet hummus, roasted bell pepper hummus, and pumpkin hummus.

    lemon beet hummus featured.

    Lemon Beet Hummus Recipe

    This Lemon Beet Hummus Recipe takes 10 minutes to make, and you can use canned beets for convenience. You'll love this unique blend of ingredients.
    Make this Recipe
    Garlic Edamame

    Spicy Garlic Edamame

    This Garlic Edamame Appetizer is made in less than ten minutes and is packed with flavor. It has no oils and is super healthy. Make it spicy, simply adding chili flakes to the mix.
    Make this Recipe
    Roasted Red Pepper Hummus Recipe

    Roasted Red Pepper Hummus Recipe

    This roasted red pepper hummus recipe is the perfect appetizer for any party. It’s quick and simple to make. Serve as an appetizer with your favorite veggies.
    Make this Recipe
    post work out smoothie

    Post Work Out Smoothie

    This Green Post Workout Smoothie has everything you need for a fast recovery. Vitamins, Minerals and healthy fats included.
    Make this Recipe

    If you’re looking for an easy way to meet your daily protein goals, look no further than these high-protein vegan meals. With plenty of plant-based proteins and other essential nutrients, you’ll be able to easily power through your day. So what are you waiting for? Start cooking! Have you tried any of these recipes? What was your favorite?

     
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    🌡️ Food safety

    • Cook to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with high smoking points to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

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      Recipe Rating




    1. Dana says

      May 22, 2022 at 7:43 pm

      This is such a useful article! Not only is it informative, but I love the recipes included, too. Can't wait to try some!

      Reply
    2. Holley says

      May 22, 2022 at 7:51 pm

      What a great collection of vegan recipes! All super delicious and will make again and again!

      Reply
    3. Andrea says

      May 22, 2022 at 9:04 pm

      I appreciate all the information in this post. I learned so much about vegan protein sources. Will be trying some of these recipes ASAP!

      Reply
    4. Cynthia | What A Girl Eats says

      May 22, 2022 at 9:21 pm

      I'm not a vegan, so I know very little about it. This was a very informative article and I learned a lot!

      Reply
    5. Neha says

      May 22, 2022 at 10:59 pm

      This is such an informative article. I love to eat vegan sometimes as it is filled with so many greens. Thank you for so much great info on protein too!

      Reply
    6. Natalie says

      May 23, 2022 at 5:34 pm

      All information I needed in one place. You are awesome, thanks!

      Reply
      • Gus says

        May 23, 2022 at 7:09 pm

        you are welcome, Natalie! Thank you!

        Reply
    7. Ana says

      May 23, 2022 at 5:38 pm

      Plant protein is the true protein and where all the animals people eat get their protein from. Loving this resource and all the delicious recipes included!

      Reply
      • Gus says

        May 23, 2022 at 7:09 pm

        So true! Thumbs up! Thank you for your comment Ana!

        Reply
    8. Kayla DiMaggio says

      May 23, 2022 at 6:18 pm

      Loving these high protein vegan meals! Can't wait to dig in, I added a few to my meal plan already.

      Reply
      • Gus says

        May 23, 2022 at 7:08 pm

        Nice, I am glad you like the collection Kayla!

        Reply
    9. Keri says

      May 23, 2022 at 9:45 pm

      We just tried the vegan involtini (which I had never tried before), and loved it. Going to try a few more high protein vegan meals. Thanks for the great suggestions.

      Reply
      • Gus says

        May 24, 2022 at 9:20 pm

        You are welcome, Keri! I am glad you liked the involtinis! It is the perfect time of the year to use fresh eggplants in your recipes!

        Reply
    10. Melanie says

      May 23, 2022 at 10:40 pm

      Really appreciate this helpful information - especially when so many are concerned about protein consumption and whether they can actually "go vegan," given a perceived lack of options. Not true! Will be keeping these recipes handy and passing along your article!

      Reply
      • Gus says

        May 24, 2022 at 9:22 pm

        Thank you for reading our article, Melanie! We're glad you found it helpful. Veganism is becoming increasingly popular each year, and misinformation about protein needs is real! So hopefully, this information will help even more people make the switch. Thanks again for sharing our article and have a great day!

        Reply
    11. Katie says

      May 24, 2022 at 2:39 pm

      Can't wait to try all of these! Love how easy these recipes make it to eat more plant based protein!

      Reply
    12. Jan says

      May 25, 2022 at 12:10 am

      Such a great collection of recipes, I have pinned this for reference 🙂

      Reply
      • Gus says

        May 25, 2022 at 12:32 am

        I am glad you found it hepful!

        Reply
    13. nancy says

      May 25, 2022 at 2:56 am

      amazing round up of high protein meals. I'm trying to do a clean keto diet at the moment

      Reply
      • Gus says

        May 25, 2022 at 12:02 pm

        That's great, Nancy! Some of these recipes are great for keto diets!

        Reply

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