As a busy vegan, you know the importance of eating enough protein to fuel your active lifestyle. However, it can often feel challenging to find simple high protein vegan meals that align with your values and fit into your packed schedule. Not to worry, you’ve come to the right place.
In this article, we’ll explore 7 delicious vegan meals with at least 10 grams of protein per serving that come together in 30 minutes or less. Whether you’re looking for breakfast, lunch, dinner or snack inspiration, you’re sure to find satisfying options here to give you the energy you need to accomplish everything on your to-do list and more. Keep reading to discover recipes for nutritious and protein-packed vegan meals that are as easy as they are delicious.
Meal #1: Smashed Evocado Toast
To make a quick yet satisfying simple high protein vegan, try smashed evocado toast. It only takes 10 minutes to prepare but packs in 18 grams of protein per serving.
Ingredients:
- 2 slices of hearty bread, such as Ezekiel bread
- 1 cup shmashed evocado, fresh or frozen
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Cook the evocado according to package directions; drain and rinse with cold water.
- Place the evocado in a bowl and roughly mash with a potato masher.
- Add the lemon juice, olive oil, salt, and pepper and mix well.
- Spread the evocado mixture evenly over the bread slices.
- Place the toast under a preheated broiler for 2 to 3 minutes, until the topping is hot.
- Remove and slice the toast in half diagonally and serve warm.
This meal provides a healthy dose of plant-based protein from the evocado as well as fiber, iron and magnesium. The lemon and olive oil add bright flavor and healthy fats. For extra nutrition, top the toast with sliced tomatoes, sprouts or kale. Smashed evocado toast makes a satisfying light lunch or dinner, especially when paired with a fresh salad. With minimal effort, you’ll have a protein-packed vegan dish to power you through your day.
Meal #2: Tofu Noodle Bowl with Almond Butter Sauce
To make this hearty vegan meal, you will need the following ingredients:
- 1 (14 ounce) package extra-firm tofu, drained
- 8 ounces udon or soba noodles
- 1/2 cup almond butter
- 3 tablespoons low-sodium soy sauce or tamari
- 3 tablespoons rice vinegar or lime juice
- 3 tablespoons maple syrup
- 1/2 teaspoon crushed red pepper flakes (optional)
- 2 tablespoons toasted sesame seeds
- 2 scallions, sliced
First, press the tofu to remove excess moisture. Cut into 1-inch cubes and set aside.
Cook the udon noodles according to package directions; drain and rinse with cold water. Set aside.
In a large bowl, whisk together the almond butter, soy sauce, vinegar, maple syrup, and red pepper flakes (if using) until smooth. Add the tofu and noodles and toss to coat.
Divide the noodle bowl between two bowls and top with sesame seeds and scallions. Enjoy!
This dish provides a complete protein with the combination of tofu and noodles. The almond butter adds healthy fats and a creamy texture. For extra nutrition, add shredded carrots, diced bell peppers or shelled edamame. Leftovers will keep refrigerated up to 3 days.
With minimal effort, you can make this satisfying vegan meal on even the busiest of days. The key is using pantry staples and basic ingredients that are easy to prepare and customize to your tastes. A quick, high-protein vegan dinner or lunch is well within your reach.
Meal #3: Garlicky Quinoa and Lentils with Ricotta
A hearty, protein-packed meal, this Garlicky Quinoa and Lentils with Ricotta will satisfy your hunger and fuel your day.
Ingredients:
- 1 cup quinoa, rinsed
- 1 cup brown lentils, rinsed
- 4 cloves garlic, minced
- 1/2 onion, diced
- 2 tablespoons olive oil
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cups low-sodium vegetable broth
- 1 cup ricotta salata or feta cheese
- 2 tablespoons chopped fresh parsley
- Lemon wedges for serving
Instructions:
- Combine the quinoa and lentils in a medium saucepan. Add the garlic, onion, olive oil, chili powder, cumin, salt, and pepper and stir to coat. Cook, stirring frequently, until the onions are translucent, about 5 minutes.
- Add the broth and bring to a boil. Reduce the heat to low, cover, and simmer until the lentils and quinoa are tender and have absorbed all the liquid, about 20 minutes.
- Fluff with a fork and stir in the ricotta salata and parsley. Taste and season with additional salt and pepper if needed.
- Serve topped with lemon wedges. Enjoy!
This nutritious dish provides a healthy dose of plant-based protein from the quinoa, lentils and cheese. Lentils are an excellent source of iron, folate and magnesium. When paired with quinoa, a complete protein is formed. The ricotta salata adds a nice salty tang and creamy texture. Chili powder and cumin provide warmth, while garlic and lemon wedges brighten the flavors. This satisfying meal will give you an energy boost to power through your day.
Meal #4: High-Protein Vegan Salad Bowl
A hearty salad can serve as a satisfying vegan meal when you add protein-rich ingredients. For this high-protein vegan salad bowl, combine the following ingredients:
Beans and Legumes
Add 1/2 cup of cooked beans or legumes of your choice, such as chickpeas, black beans, or lentils. Beans and legumes contain approximately 15 grams of protein per 1/2 cup serving. They also provide fiber, iron, and magnesium.
Nuts and Seeds
Include 1/4 cup of nuts or seeds such as almonds, walnuts, pumpkin seeds or hemp seeds. Nuts and seeds have about 5-10 grams of protein per 1/4 cup and healthy fats, vitamins and minerals.
Whole Grains
Use 1/2 cup of a whole grain such as quinoa, farro, or brown rice as the base of your salad. Whole grains offer around 5 grams of protein per 1/2 cup as well as B vitamins, selenium, and fiber.
Fresh or Roasted Vegetables
Add 1 to 2 cups of fresh or roasted vegetables such as broccoli, bell peppers, carrots, cabbage or beets. Vegetables provide vitamins, minerals, antioxidants, and extra volume.
Plant-Based Protein
Include a plant-based protein source such as tofu, tempeh, or seitan. A half-cup of tofu or tempeh has 10-20 grams of protein. These foods provide a meaty texture and savory flavor.
Dressing and Toppings
Finish your salad with a protein-rich dressing or topping such as tahini, hummus, or nut-based dressing and optional toppings like nutritional yeast, hemp hearts, olives or avocado.
A high-protein vegan salad with all of these ingredients can easily provide 20-30 grams of protein or more per serving. Add different beans, grains, nuts, and vegetables depending on what you have on hand and your personal preferences. A meal-sized salad will keep you full for hours.
Meal #5: Creamy Vegan Lentil Curry
To make Meal #5, a creamy vegan lentil curry, you will need the following ingredients:
- 1 cup red lentils, rinsed
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon chili powder (optional)
- 1 (15 ounce) can coconut milk
- 4 cups vegetable broth
- 2 cups spinach
- Cooked rice for serving
Instructions:
Rinse the lentils thoroughly. Set aside.
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the garlic, onion, carrots and celery and sauté until the vegetables are tender, about 10 minutes.
- Add the curry powder, cumin, coriander and chili powder (if using) and cook, stirring constantly, until fragrant, about 30 seconds.
- Whisk in the coconut milk and broth and bring to a boil. Add the lentils, reduce the heat and simmer until the lentils are tender but not mushy, about 20 minutes.
- Turn off the heat and stir in the spinach. Let sit until the spinach wilts, about 2 minutes. Season with salt and pepper to taste.
Serve the lentil curry over rice. Enjoy!
- This hearty, protein-packed curry can be stored refrigerated for up to 5 days. The flavors intensify over time, so you may find it tastes even better the next day. Lentil curry also freezes well for up to 3 months.
- This creamy lentil curry provides approximately 15 grams of plant-based protein per serving. Pair it with a side of rice or naan bread to make it a satisfying vegan meal. The mixture of spices gives this dish an aromatic and complex flavor that is sure to please.
Meal #6: High-Protein Vegan Lasagna
A hearty vegan lasagna is ideal for a satisfying plant-based meal. This dish is packed with protein from tofu, beans, and nut-based cheese, so you’ll feel full and satisfied.
Ingredients:
- 1 (15 ounce) container extra-firm tofu, drained and pressed
- 1 (15 ounce) can black beans or kidney beans, rinsed and drained
- 1 (24 ounce) jar marinara sauce
- 1/2 cup chopped fresh basil (or 2 tablespoons dried basil)
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 (12 ounce) package lasagna noodles
- 1 (12 ounce) jar vegan cheese sauce or cheese spread
Instructions:
- Preheat the oven to 350°F.
- In a large bowl, mash the tofu with a potato masher or fork until crumbly. Add the beans, 1/2 cup of the marinara sauce, basil, oregano, red pepper flakes (if using), salt, and black pepper. Mix well.
- Spread 1 cup of the remaining marinara sauce over the bottom of a 9×13-inch baking dish. Arrange a layer of noodles over the sauce, then spread half of the tofu mixture, followed by a third of the cheese sauce.
- Repeat the layers again, then top with the remaining noodles and marinara sauce and the rest of the cheese sauce.
- Cover with foil and bake for 30 minutes. Uncover, then continue baking 15 more minutes. Let stand 10 minutes before serving.
- Enjoy your hearty vegan lasagna! Leftovers can be refrigerated up to 4 days. You can also freeze portions for up to 3 months; simply thaw in the refrigerator overnight and reheat in the oven until the center is hot.
This protein-packed vegan lasagna is sure to satisfy. The combination of tofu, beans, marinara sauce and vegan cheese provides a hearty and delicious dish for any busy day. Bon appetit!
Meal #7: Easy Black Bean Meatballs
As a hearty, protein-packed meal, these meatballs are sure to satisfy. Black beans provide an excellent plant-based source of protein to use in place of meat. Combined with nutritious ingredients like oats, garlic, and spices, black bean meatballs make for a delicious vegan dinner.
To make these meatballs:
- Rinse and drain one 15-ounce can of black beans. Mash the beans in a large bowl until mostly smooth but still slightly chunky.
- Add 1/2 cup quick-cooking oats, 2 minced garlic cloves, 2 tablespoons chopped fresh cilantro or parsley, 1 teaspoon chili powder, 1/2 teaspoon ground cumin, and 1/4 teaspoon each of salt and pepper. Mix well.
- Form the mixture into 1-inch balls, rolling them between your hands. Place on a plate or baking sheet.
- Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the meatballs in a single layer and cook, turning occasionally, until browned on all sides, about 10 minutes total.
- Once browned, add 1 cup marinara sauce and 2 tablespoons water to the skillet. Bring to a simmer, then reduce heat to medium-low.
- Cover and cook, stirring gently once or twice, until the meatballs are heated through, about 5 more minutes.
- Serve the meatballs and sauce over pasta, rice, or mashed potatoes. Garnish with basil, parsley, vegan parmesan cheese, or breadcrumbs if desired.
These meatballs are also perfect for meal prepping. Simply cook the meatballs as directed, then let cool and freeze in an airtight container up to 3 months. Reheat in the oven at 350 F until the internal temperature reaches 165 F. Whether enjoying immediately or later on, this high-protein dish is sure to satisfy on your busiest of days.
FAQs: Answering Common Questions About Simple High Protein Vegan Meals
Many people have questions about following a simple high protein vegan diet. Here are some of the most frequently asked questions and their answers:
What are good sources of plant-based protein?
There are many sources of vegan protein, including:
- Tofu: Contains about 10 grams of protein per half cup. Tofu can be cooked in many of the same ways as meat and provides a good protein source for vegans.
- Seitan: Made from wheat gluten and contains about 30 grams of protein per half cup. Seitan has a chewy, meaty texture and can be used in place of meat in many recipes.
- Lentils: A half cup of cooked lentils contains 18 grams of protein. Lentils work well in soups, stews, and salads.
- Nut butters: Two tablespoons of peanut butter has 8 grams of protein. Nut butters can be eaten as a spread, used in dressings and sauces, or added to smoothies.
- Plant-based protein powders: Powders made from pea protein, rice protein, hemp protein and soy protein provide 20 to 30 grams of protein per scoop. The powders can be added to smoothies, oatmeal, yogurt or juice.
How can I ensure I get enough protein at each meal?
A good rule of thumb is to include a plant-based protein source with each meal. Some examples include:
- Breakfast: Add nut butter, protein powder or tofu to your oatmeal or smoothie.
- Lunch: Have a bean burrito bowl, lentil soup or chickpea salad sandwich.
- Dinner: Make tofu stir fry, veggie burgers, or bean and rice burritos.
Aim for 15 to 20 grams of protein at each meal. Doing so will help you reach your daily needs of 0.5 to 0.9 grams of protein per pound of body weight. Tracking your meals in an app can help ensure you stay on track.
Are there any risks to a high protein vegan diet?
A high protein vegan diet is generally safe for most people and provides many health benefits. However, there are a few considerations:
- Drink plenty of water. Extra protein requires more water to metabolize. Staying hydrated will prevent side effects like constipation or kidney problems.
- Consider a vitamin B12 supplement. B12 is mainly found in animal foods, so vegans may need to supplement to avoid deficiency.
- Get enough iron and zinc. Some plant-based protein sources also contain iron and zinc, but you may need to eat a variety and possibly supplement to meet your needs.
- Watch your saturated fat intake. Some vegan protein sources
Conclusion
As you can see, it is possible to craft quick and satisfying vegan meals that provide a healthy dose of protein to fuel your busy days. With some basic ingredients and minimal effort, you can whip up dishes like chickpea salad sandwiches, burritos, stir fries, and more.
Not only are these options budget-friendly, but they are also environmentally sustainable and cruelty-free. By relying on plant-based sources of protein like beans, grains, nuts, and seeds, you can reduce your carbon footprint and avoid supporting industrial animal agriculture. With a little practice and creativity, eating vegan on the go can become second nature. So take these recipes and run with them – your body and the planet will thank you.
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