Eating vegan has many health benefits. For instance, it can help you lose weight.
But vegan meals are not always high in protein. And having meals high in protein can be important.
Particularly if you’re looking to build or maintain muscle. Or even feel full longer… And away from those cookies that are calling your name.
So, today I am sharing 20 High Protein Vegan Meals. They’re high in protein, yet contain no animal products.
I’m also sharing the protein content, so you can keep track of your macros.
1. Garlic, Ginger, Lime Marinated Tofu & Quinoa
Tofu is a great addition to your vegan lifestyle. It is a good source of quality protein.
It’s also rich in manganese, phosphorus, and in some cases, calcium. So, it is important for strong bones.
However, tofu has a reputation for being bland. This marinated tofu is anything but bland.
It’s full of flavor. That’s because you marinate it first.
So, it has umami, savory, sweet, and tangy flavors. And the sauteed Thai inspired veggies taste just as good.
To increase the protein content, you’ll be using quinoa as your grain. Not only is quinoa higher in protein than most grains, it is also nutritious.
It is rich in manganese, magnesium, and phosphorus. So, it’s good for your bones.
As an added bonus, it’s gluten-free. So, it’s a great option if you have allergies or sensitivities to gluten. If you’d like to give it a try, you can get some here.
- Calories: 374.2
- Fats: 11.5g
- Protein: 23.6g
- Carbs: 48.4g
- Fiber: 8.7g
- Sugar: 6.7g
2. Vegan Picadillo
Looking for some Cuban eats? This Vegan Picadillo is sure to satisfy your cravings.
Don’t know what Picadillo is? It’s a savory dish usually made with beef, olives, tomatoes, and raisins, and often served with rice.
This Vegan Picadillo tastes amazing. You’ve got saltines from the Spanish olives and capers, and sweetness from the raisins.
You’ve also got a nice mix of acidity and some smokiness too. You won’t miss the meat.
The key to it being so high in protein is that you use tempeh. Besides being rich in protein, tempeh also contains a lot of magnesium, manganese, and phosphorus, so it’s great for your bones.
What I love most about this dish is that it freezes well. In fact, you can store it in the freezer for about 2 months.
Make sure you store it in a good freezer safe food storage container to avoid freezer burn. I like these containers here because they’re leakproof and sturdy.
- Calories: 359
- Fats: 13g
- Protein: 17g
- Carbs: 53g
- Fiber: 7g
- Sugar: 19g
3. Sheet Pan Garlic Tofu & Brussels Sprouts
After a good meal, all you want to do is plop on your couch and relax.
That’s why I love sheet pan meals like this one here. Not only is it hassle-free, but it’s also bursting with flavor.
The tofu has a balance of savory, sweet, and acidic notes. Meanwhile, the dried cranberries add further sweetness, and the pumpkin seeds add a nice texture.
And the Brussels Sprouts are caramelized, so they’re sweet, not bitter. If you’ve never been a fan of Brussels Sprouts, this dish may change your mind.
Now for best results, you want to press your tofu well before seasoning it. You can do this by placing your tofu between some clean kitchen towels, and then placing a heavy book on top of your covered tofu. Or for extra convenience, you can use a tofu press like this.
Check out more sheet pan recipes here.
- Calories: 250
- Fats: 2g
- Protein: 13g
- Carbs: 18g
- Fiber: 3g
- Sugar: 13g
4. Bean Chilli
When it’s cold outside, all you want to do is cozy up by the fireplace. And eat a piping hot bowl of chili.
This bean chili is tasty, spicy, and oh so filling. That’s because it contains a wide variety of beans, including kidney beans and black beans.
Besides being high in protein, beans are also a good source of plant-based iron. So, eat up those beans.
What I love most about this chili is how nutritious it is. Besides being high in protein, it’s also rich in fiber.
In fact, just one serving provides 60% of your daily fiber needs.
It’s also rich in Vitamins A and C. So, it’s good for your immune system. This meal can be made in a slow cooker too.
- Calories: 281
- Fats: 5g
- Protein: 15g
- Carbs: 47g
- Fiber: 15g
- Sugar: 7g
5. Beetroot Falafel
I’m a big fan of dinner parties. I’m sure many of you are too. After all, you get to hang out with good friends and eat some good food.
But when you’re vegan, it can be hard hosting dinner parties. Particularly if your dinner guests are not vegan.
This beetroot falafel is a great appetizer that anyone will like- vegan or non-vegan. It has all the traditional flavors of a falafel plus the earthiness of the beetroot.
What I love about these falafels is that they’re healthier than traditional falafels. That’s because you’re baking them, not deep-frying them.
Serve with some hummus for extra protein. This is a perfect high protein lunch idea!
- Calories: 88
- Fats: 2.1g
- Protein: 3.9g
- Carbs: 14.4g
- Fiber: 3.3g
- Sugar: 2.8g
6. Chickpea & Lentil Curry
Craving Indian takeout? Have this instead.
This curry is full of flavor. That’s because you’re using a bunch of spices, including aromatic spices like turmeric, coriander, and cumin.
So, bring out those measuring spoons. I like these ones here.
The chickpeas and red lentils make it pretty filling. And the spinach and bell pepper add freshness and extra nutrition.
Meanwhile, the green chili pepper and ginger add a nice heat. Perfect if you like it spicy.
What I love most about this dish is the amount of protein it contains. It contains a whopping 46.5 grams of protein.
So, it makes for the perfect post-workout meal. Serve with naan or brown rice.
This is a great dish for meal prep as well.
- Calories: 577
- Fats: 12.7g
- Protein: 46.5g
- Carbs: 93.3g
- Fiber: 38.9g
- Sugar: 16.4g
7. Healthy Vegan Egg Salad
Thought that your egg salad days were over? Think again!
This vegan egg salad looks and tastes a lot like the original. But with no eggs.
To make it, you’ll be using tofu cubes mixed with a creamy dressing.
The tofu gives you the eggy texture, while the creamy dressing adds the flavors you expect of a traditional egg salad.
The cheesiness comes from the nutritional yeast. Besides cheesiness, nutritional yeast (the fortified type) has tons of Vitamin B12, which you need for the proper functioning of your brain. If you need to stock up on some, get some here.
Meanwhile, the black salt gives that egg flavor. Black salt may be hard to find in your local grocery store, but you can get some here.
Making this egg salad is even quicker than making traditional egg salad. All it takes is 15 minutes. Now that my friend is how I like to roll.
If you’re vegan, these vegan snacks might just want you need!
- Calories: 174
- Fats: 11g
- Protein: 11g
- Carbs: 10g
- Fiber: 2g
- Sugar: 3g
8. Crispy Air Fryer Tofu
I’m a big fan of wraps, as I’m sure many of you are too. Just add your veggies, a protein source, a nice sauce, and wrap everything in a warm tortilla…and you’re good to go.
But if you’re not using chicken or beef in your tortilla, what can you use instead? Use air fryer tofu.
This air fryer tofu is nice and crispy. Nothing soggy about these morsels of goodness.
To make them, you’ll be marinating some extra-firm tofu cubes in a mixture of tamari, sesame oil, and rice vinegar. If you like it spicy, feel free to add some Sriracha sauce.
Then, let your tofu marinate for 20 minutes. Finally, cook in your air-fryer for 12 minutes, turning to make sure they cook evenly.
Now, you can also cook these tofu cubes in your oven. But it will take 30 minutes.
So, to save time, it’s better to use an air fryer. If you don’t have one yet, you can get a high-quality one here.
- Calories: 63
- Fats: 1g
- Protein: 7g
- Carbs: 4g
- Fiber: 0g
- Sugar: 1g
9. Chickpea Salad With Cucumbers & Tomatoes
We all work hard for our money. So, come lunchtime, we just want to relax.
Not stand in line for the microwave. That’s where having a salad comes in handy.
But many times, salads can leave you feeling dissatisfied. That’s because they may be lacking a little something- like protein.
This chickpea salad is pretty refreshing. And it has a nice combination of spices and acidity, so it’s sure to delight your taste buds.
Best of all, it contains a whopping 29 grams of protein. And it provides a whopping 80% of your daily fiber needs.
So, it leaves your tummy feeling pretty happy and satisfied. Bon appetit!
- Calories: 790
- Fats: 35g
- Protein: 29g
- Carbs: 97g
- Fiber: 20g
- Sugar: 23g
10. Black Bean Quinoa Bowls
Eating vegan doesn’t always mean eating healthy. After all, Oreos are vegan, right?
But we all live busy lives. So, at the end of the day, the last thing we want to do is a slave in the kitchen.
That’s where this Black Bean Quinoa Vegan Meal Prep bowl comes in handy. You have tasty black beans, creamy guacamole, and a herby “cream cheese” sauce.
All with fluffy quinoa, cucumbers, radishes, and fresh herbs. Topped with jalapeno peppers if you like the heat.
And since it lasts about 3 – 4 days, it’s the perfect dish to make for meal prep. Prep once, and have your dinners covered for a couple of days.
And to keep your food fresh longer, be sure to store it in air-tight food containers. I recommend these ones here because they are simply more sustainable.
- Calories: 418
- Fats: 17g
- Protein: 17g
- Carbs: 55g
- Fiber: 16g
- Sugar: 9g
11. High Protein Salad
When it’s summer, all you want to do is sit on the deck. And enjoy some cold drinks.
The last thing you want to do is turn on the oven. And slave in the kitchen.
This high protein salad is for times like that. All you need to do is toss together some arugula, capers, canned lentils, and canned green beans.
And top with a delicious, easy-to-make home dressing. It’s creamy and has a nice balance of saltiness, sweetness, acidity, and heat.
And in 10 minutes, you’ll be back on the deck enjoying a tasty, high-protein meal.
- Calories: 69
- Fats: 0.6g
- Protein: 3.4g
- Carbs: 12g
- Fiber: 0.8g
- Sugar: 0.4g
12. BBQ Lentil Balls
Have you had a stressful week? Then it’s time for some good old-fashioned comfort food.
Like these BBQ lentil balls. They’re flavorful and nicely browned… Perfect for popping in your mouth.
And to make it a meal, just serve with some zucchini noodles and marinara sauce. The lightness of the zucchini noodles balances out the heartiness of the lentil balls.
Making zucchini noodles is pretty easy. First, cut off the ends of your zucchini.
Then place your zucchini in a spiralizer. This one here should do the trick.
Then, saute for a few minutes in some olive oil. Buon appetito!
- Calories: 482
- Fats: 10g
- Protein: 25g
- Carbs: 74g
- Fiber: 26g
- Sugar: 4g
13. Vegan Egg Muffins
Are you in a breakfast rut? Then give these vegan egg muffins a try.
They’re savory and packed with veggies too. Like corn, broccoli, and red bell peppers.
And they can be eaten hot or cold. So, they make for the perfect “grab and go” breakfast.
They also contain a lot of protein. From the tofu, tahini, and chickpea flour.
Chickpea flour is a great high protein alternative to regular flour. Just one cup of chickpea flour contains a whopping 20 grams of protein.
And it’s pretty high in fiber, so it’s pretty filling. As an added bonus, it’s gluten-free too. If you need to stock up on some, you can get some here.
For all chickpea fans, check out these high protein chickpea recipes.
- Calories: 94
- Fats: 4.1g
- Protein: 8.6g
- Carbs: 5.8g
- Fiber: 1.9g
- Sugar: 1.75g
14. Vegan Bean Burritos
Tired of Taco Tuesdays? These vegan bean burritos are a welcome change.
They’re brimming with tasty ingredients. Like brown rice, black beans, avocados, red bell peppers, and corn. Yum!
And you can customize them to your liking. Not a fan of black beans? Use kidney beans or chickpeas instead.
Want even more protein? Add some tofu or tempeh.
Besides being high in protein, these burritos are packed with fiber. In fact, one serving provides almost 100% of your daily fiber needs… Now that’s amazing!
- Calories: 588
- Fats: 12g
- Protein: 25g
- Carbs: 103g
- Fiber: 24g
- Sugar: 5g
15. Thai Tempeh Buddha Bowls
I’m a big fan of Buddha Bowls, as I’m sure many of you are. After all, what’s not to love about the mini buffet of food?
Like these Thai Tempeh Buddha Bowls. They have crispy tempeh cubes, nutty freekeh, nicely caramelized sweet potatoes, creamy avocado, sweet red bell peppers, and purple cabbage… Now that’s a mouthful.
And we can’t forget about the cashew curry sauce. It’s simply amazing.
Wondering what freekeh is? It’s simply an ancient grain made from green durum wheat.
It has a slightly nutty taste. And as a bonus, it’s high in protein. If you’d like to give it a try, you can get some here.
- Calories: 275
- Fats: 10g
- Protein: 20g
- Carbs: 40g
- Fiber: 16g
- Sugar: 4g
16. Tofu Tacos
Now, time for some tofu tacos. Yes, you read that right: tofu tacos.
The tofu crumbles are smoky, spicy, and have some crispness. Just like browned ground beef.
And we can’t forget the black beans and avocado. The addition of nutritional yeast adds a nice cheesiness.
To make the tofu crumbles, you’ll be sauteeing your tofu crumbles until the tofu becomes dry. Then, you’ll be placing your skillet under the broiler, and stirring, until all the tofu becomes nice and crispy.
So, make sure you use an oven-safe skillet. These iron skillets are a great option.
- Calories: 268
- Fats: 13g
- Protein: 17g
- Carbs: 25g
- Fiber: 7g
- Sugar: 3g
17. Sweet Potato Tofu Bowls
Trying to skip the oil? Give these tofu bowls a try.
On the menu are nicely caramelized tofu cubes and sweet potatoes. Accompanied by sauteed broccoli and mushrooms.
And you don’t use a drop of oil.
The key to cooking without oil is having the right equipment and technique. For instance, to keep the tofu from sticking, you’ll need to use a parchment paper-lined baking sheet.
Or if you hate waste, you can use a silicone mat-lined baking sheet instead.
And to sautee your veggies, you’ll be water sauteeing them in a good non-stick skillet. This one here is a good option because it doesn’t contain toxic chemicals.
- Calories: 327
- Fats: 6.3g
- Protein: 22.8g
- Carbs: 51.7g
- Fiber: 13.7g
- Sugar: 16.2g
18. Brown Rice & Baked Tempeh Bowls
Looking for some more oil-free eats? These tempeh bowls are a great option.
The tempeh is nice and gooey because you use nut butter as part of your marinade. The garlic powder adds some savory notes, while the soy sauce adds umami.
And the sweet chili sauce adds some heat. Meanwhile, the cabbage slaw adds freshness and texture.
Besides being high in protein, this dish is also rich in iron. Just one serving provides 98% of your daily Vitamin C needs.
- Calories: 262
- Fats: 8.8g
- Protein: 12.5g
- Carbs: 36.4g
- Fiber: 7.3g
- Sugar: 4g
19. Broccoli Cashew Stir Fry
Eating vegan doesn’t have to be difficult or time-consuming. And this stir-fry proves just exactly that.
It takes only 25 minutes to make. And it tastes D.E.L.I.C.I.O.U.S.
The dry roasted cashews add a nice crunch and lots of protein too. And the broccoli adds freshness and extra nutrition.
What’s more, this dish is completely oil-free. So, it’s a great option if you’re following a whole foods plant-based diet.
To keep it whole foods, plant-based, you’ll want to make sure that you use dry-roasted cashews.
- Calories: 330
- Fats: 22g
- Protein: 12g
- Carbs: 28g
- Fiber: 5g
- Sugar: 6g
20. Tomato Quinoa Salad
Need dinner on the table in 1, 2, 3? This tomato quinoa salad is a great option.
It’s delicious and refreshing. And the homemade dressing really amps up the flavor.
Best of all, it comes together in under 25 minutes. So, it’s even quicker than takeout.
- Calories: 255
- Fats: 10g
- Protein: 9g
- Carbs: 33g
- Fiber: 7g
- Sugar: 2g
Which one of these vegan meals is your favorite? Let me know and share the love with your friends!