These High Protein Vegan Meals are full of plant based goodness! Make some tasty pancakes, a filling tofu bowl or snack on some peanut butter cookies! These amazing recipes are perfect for your macro goals and/or muscle gain too, depending on your health goals.
Table of Contents
Breakfast
Are you missing scrambled eggs on your breakfast plate? This tofu scramble is the next best thing. They have the mouth feel of eggs and a lovely yellow hue from the addition of turmeric.
If muffins are your go-to breakfast, this recipe will have you rethinking your standard high-carb muffin. These tofu and chickpea flour muffins are loaded with veggies and plenty of protein.
This homemade yogurt is so much cleaner and wallet-friendly than the small cups of expensive store-bought vegan yogurt. I cringe at paying over $2.00 for a few ounces of cashew yogurt. This creamy yogurt, made with tofu and cashew butter, takes only minutes to prepare.
Does the thought of making granola at home intimidate you? I am telling you that it is easier than you think and has less sugar and more protein than most packaged granola. You only need oats, nuts, seeds, nut butter, and maple syrup.
Busy people need easy food sometimes, especially for breakfast. Grab-and-go oat and banana muffins can be made on the weekend so you have them ready for weekday mornings. These provide 8 grams of protein to help you jump-start your day.
I got excited when I saw this colorful baked oats recipe. It is more like a chewy cake that can be sliced into protein bar portions for breakfast or for taking on a hike.
Savory Vegan Spinach Chickpea Toast
It’s all about toast these days, and I love that. Crunchy whole-grain bread topped with mashed chickpeas, artichokes, spinach, and mushrooms just might be the best savory breakfast with a healthy dose of plant-based protein.
Chewy, wholesome spelt bagels will really hit the spot with a schmear of vegan cream cheese and a hot cup of coffee. No need for yeast or waiting for the dough to proof. Baking soda is the leavening agent.
Taco Bell has nothing on these breakfast burritos. Soft tortillas are filled with a tofu scramble that is loaded with fresh sautéed vegetables. Add some vegan nut-based cheese shreds for added protein.
These chickpea flour waffles are a refreshing vegan and gluten-free breakfast option. fit the bill. Chickpea flour is a staple in many cuisines, for good reason. It is high in protein and nutty in flavor. This waffle recipe has only 4 ingredients.
Pancakes are the ultimate comfort food IMO. But they might not be the healthiest food choice. Tofu pancakes boast of 26 grams of protein and 7 grams of dietary fiber. That’s impressive for a dish that sometimes gets a bad rap.
I think vegan quiche is an example of what good home cooking embodies. The light, savory, and vegetable-centric filling is cradled in a flaky pastry crust. Serve this warm with a green salad on the side and a bit of champagne for a laid-back brunch.
You don’t have to go to Paris to enjoy a light and delicate crepe wrapped around sweet vegan cream and fresh barriers. These oat flour crepes will transport you to Europe in just 30 minutes.
My waffle iron nearly walked itself back into the cabinet when I was reading this recipe out loud. Soaked red lentils are the protein source, fiber component, and binder that vegan waffles need.
The oatmeal of my childhood was gummy and bland, but it doesn’t have to be like that. Oatmeal can be velvety when silken tofu is added to it. Add zucchini and banana slices to amplify the vitamins and sweetness.
Is decadence on your radar? Dairy-free chocolate baked oats are the answer to your wish. I mean, this is breakfast on steroids. It is high in protein, fiber, and calcium. And then there is the chocolate.
Savory Vegan Chickpea Pancakes
Are you stuck in a pancake rut? Pancakes are amazing and they can be savory or sweet. These bean flour batter pancakes are a little spicy and herbal. They are awesome with hummus or guacamole.
Lunch
Garbanzo beans and quinoa are protein powerhouses when combined in this Mediterranean-inspired salad. It is best enjoyed with a good squeeze of lemon and some fresh basil leaves. You can add some grilled tempeh for a super salad entrée.
Rice and veggie bowls are one of the best ways to get all your protein, carbs, fiber, and fat in one dish. Brown rice is topped with roasted broccoli, crisp tofu, and silky peanut sauce.
If you aren’t on board with tempeh yet, garlic herb marinated tempeh will jump-start your journey. It is meaty and boldly seasoned with the flavors of Italy. The texture is similar to meat, yet 100% vegan.
Vegan Red Lentil Mac and Cheese
One of my favorite dishes to play around with is mac and cheese. There are many vegan recipes and this one will be the next I try because it incorporates red lentils into the creamy sauce for a bump of protein and a gorgeous cheesy color.
It’s time to upgrade the vegan wrap with soft tortillas rolled around lentil salad. The salad is full of fresh green herbs and cucumbers, as well as high-protein lentils. It is all bathed in a salty, sour, and sweet dressing.
Need a break from carbs? These lettuce wraps will fill you up without the starch. Crispy roasted tofu and oyster mushrooms are dressed in an almond-sesame sauce and wrapped in fresh butter lettuce leaves.
These to-go Mediterranean meals have an astonishing amount of plant-based protein – 45 grams! Assemble in a container, top with tofu tzatziki, and you have a satisfying homemade lunch to take to work or on a picnic.
Another Buddha bowl?! Yes, but this one is meatless and piled high with healthy low-carb vegetables, fruits, and tofu. No grains are present in this bowl, as it is substituted by “cabbage rice”.
This isn’t your typical tofu scramble. This is a straight-up tofu, quinoa, and veggie pan-fry that doesn’t pretend to be non-vegan. Kudos to the one who came up with this easy and nutrient-dense scramble idea.
Tempeh all by itself is a little funky. It begs for a sauce with plenty of depth. The glaze for BBQ tempeh is complex. You likely have most, if not all, of the ingredients in your vegan pantry. The color of the glaze is as rich as the smoky flavors.
Swedish meatballs are small balls swimming in a savory brown gravy that are often eaten with toothpicks. You can make a vegan version using textured vegetable protein (TVP) that has the consistency and mouth feel of meatballs. Vegan onion gravy is recommended for these to simmer in.
Vibrant green is the best way to describe this spinach pasta. Coat any tube-shaped pasta in this luscious sauce that is blended with spinach, cashews, tofu, and hemp seeds. That’s a lot of protein and iron that could be a post-workout meal for your favorite gym rat.
Tofu and mushrooms are one of the best food pairings. They are both chewy and act as blank canvases for any seasonings you want to paint them with. Toss in quinoa, edamame, and avocado, and you have a crazy healthy salad entrée.
I am a big fan of dishes that combine black beans with corn kernels. Not sure why, but it works, just like this black bean and corn salad with couscous. A generous hit of chili flakes takes it in a Tex-Mex direction.
Silken Tofu Tomato Pasta Sauce
Are you looking for a new take on your go-to tomato sauce and pasta? Why not add some silken tofu to it for a bump up of extra protein? Top it with nutritional yeast and fresh basil.
We’re off to Thailand. Thai green curry is a dish with layers of ingredients to create a seemingly complex meal, yet it is not that difficult to make. This vegan version has 3 protein-rich foods: tofu, edamame, and chickpeas.
Butter beans are an often forgotten ingredient, even in the vegan universe. Also known as limas or gigantes, they are super creamy and high in protein. This stew is excellent with a finely chopped cucumber and tomato salad spooned over it.
Avoiding gluten can be challenging for anyone. It makes bread baking particularly difficult. Lentil bread is a refreshing take on loaf bread with legumes, oats, and seeds. There is no kneading, no yeast, and no eggs.
I really like this recipe because it uses one of my very favorite spice blends. Za’atar has thyme, cumin, sumac, and sesame seeds. It is added to a mashed chickpea filling that is stuffed into pita pockets and then grilled until crispy.
Red lentil flatbreads are soft, have a rosy hue, and are much healthier than standard flour tortillas. These are perfect with a filling of your favorite curry recipe or just some chopped fresh vegetables and vegan spiced yogurt.
Dinner
Tempeh is a favorite stand-in for meat because it can be cut into steak portions or crumbled like ground beef. Crumbled tempeh is excellent in these fresh and protein-rich lettuce wraps with peanut sauce.
Are you craving meatloaf with a sweet tangy glaze? Lentil loaf holds together like meatloaf and the hearty texture is fantastic. This loaf is packed with veggies and protein.
I sometimes feel sorry for my family and friends because I make a lot of vegan shepherd’s pie recipes. It is such a comforting meal, especially on a cold winter evening. What I love about this version is the addition of red lentils in the mashed potato topping.
Stuffed cabbage rolls are a great way to get some extra protein and fiber into your diet. These have a substantial filling of nutty brown rice, earthy mushrooms, tofu, and cashews. They are seasoned with Chinese five spice.
You aren’t going to believe how much this vegan steak looks and tastes like beef. Vital wheat gluten and beets are the key ingredients to making this beefy steak that is rich in umami deliciousness.
Gochujang is a concentrated, pungent, and spicy chili paste condiment mostly made from glutinous rice and fermented soybeans. It is a staple in Korean kitchens. This crispy baked tofu embraces the heat in gochujang entirely.
Zucchini is one of my absolute favorite vegetables, despite its very mild flavor. Zucchini fritters are a terrific vehicle for getting more protein into your diet with the addition of quinoa, white beans, and chickpea flour.
This protein bowl is colorful and nutrient dense with tempeh, sweet potato, beans, and quinoa. Oh, and it has crushed corn chips! The basil vinaigrette with hemp seeds is luscious and vibrantly green.
Chili with Textured Vegetable Protein
Textured vegetable protein is the easiest way to add a meaty consistency to vegan bean-based chili. It is made from defatted soy and is a complete source of protein. It is also gluten-free.
There is a Greek celebrity chef who demonstrated her homemade chickpea patties in an episode I watched. I thought I have to make those. But I couldn’t remember the ingredients until I stumbled upon this chickpea and corn patties version that has a crackly exterior shell with a pleasingly tender interior.
High Protein Lentil Pizza Crust
How can pizza crust be high in protein? I was blown away when I saw this recipe for a gluten-free, high-protein pizza crust with just 3 ingredients: split lentils, water, and salt. No, seriously! It bakes up chewy with crisp edges.
If you are fond of deep-fried falafels, you will flip over these baked lentil patties that are lower in fat yet high in protein. The non-dairy yogurt sauce is tangy and infused with fresh herbs.
My air -fryer has been vital in my recovery from years of eating a meat-based diet with way too much fat. Falafels are normally fried, but the air fryer seems to produce the same results without excessive amounts of oil.
How about a burger that looks and tastes like the real thing? This high-protein vegan burger recipe is pretty basic with vital wheat gluten at its core. Beans, aromatics, and tomato paste pull it all together. Just steam them – no need to fry or grill them.
Snacks
You can stop surfing for a healthy vegan muffin. Here it is. This one is allergen-free, protein-forward, naturally sweet, fluffy, and ready in under 30 minutes.
What kid doesn’t love a snack box? How about fresh strawberries and crunchy mini rice crackers dipped in velvety chia-thickened chocolate pudding?
Peanut Butter Chocolate Swirl Cookies
Let’s pause and think about peanut butter cups. I mean chocolate and peanut butter are a crazy good combo. Peanut butter swirl chocolate cookies brag of 10 grams of protein and are processed sugar-free.
Protein or energy balls are so wonderful because they don’t require any baking. These chickpea and peanut butter cookie dough balls are exactly what you need after an hour of working out.
I can’t sing enough praise for the variety of vegan and gluten-free cookies available at my local grocery store. But I don’t love all the weird fats and starches used to bind them. 6 ingredient protein cookies are free of all the fillers.
Oat and banana muffins are a great snack for active kids. Sneak some protein powder in the batter for extra nutrition.
Rich and decadent raw chocolate brownie bites are just the pick-me-up you will want after a cross-fit or yoga class. They are also a good way to get some extra protein into kids’ diets without them knowing.
Who can ever say no to a good vegan chocolate cookie? These in particular are crazy chocolatey and low in fat so you can definitely have more than one.
Store-bought protein bars don’t hold a candle to homemade bars in terms of quality and taste. These cookie dough bars are soft and filling with no artificial ingredients. They are also vegan and gluten-free.
How about a dairy-free chocolate pudding that takes less than 5 minutes to prepare? This easy dessert has only 4 ingredients. Just mix it up, place it in serving cups, and refrigerate until set.
60+ High Protein Vegan Meals
Ingredients
Mediterranean Quinoa Salad Recipe
- 1 ½ cup quinoa (cooked)
- 1 can chickpeas
- 1 cup cherry tomatoes (quartered)
- 10 olives (green, kalamata or black)
- 1 ½ cup fresh basil leaves
- ½ small purple onion
- 1 tbsp fresh lemon juice
- 1 tsp olive oil
- 1 tsp balsamic vinegar
- 2 tsp red wine vinegar
- 1 ½ tsp salt
- ⅓ tsp black pepper
Instructions
- Cook the quinoa. (Instructions for cooking the best, fluffy quinoa are here in my green pea quinoa recipe.)
- Open the can of chickpeas and rinse them. You can keep the liquid from the can and use it later as aquafaba, if you want.
- Chop all the ingredients, including the cherry tomatoes, olives, onions, fresh basil leaves and any other optional ingredients you'd like to use.
- Put everything in a bowl, then combine with the fresh lemon juice, olive oil, vinegars, salt and pepper.
- Serve your quinoa salad with any main dish, fresh bread or tortilla wraps.