You’re looking for healthy, delicious, and filling low-carb vegan Recipes that won’t break the calorie bank. As a vegan, finding plant-based options that satisfy without overindulging can be tricky. The good news is there are plenty of creative and tasty vegan recipes out there with around 100 calories per serving so you can stay on track while enjoying your food.
In this post, we’ve rounded up 20 of our favorite vegan meals under 100 calories. From breakfast burritos to pasta primavera, these recipes prove you don’t have to sacrifice flavor or fullness to cut calories and eat more plants. Best of all, each dish uses simple, nutritious ingredients you likely already have in your pantry. Ready to discover your new favorite low-calorie vegan meals? Let’s dive in!
What Are Low Carb Vegan Recipes?
When it comes to healthy eating and weight management, monitoring calorie intake is often a key component. However, maintaining a calorie-conscious diet doesn’t mean sacrificing flavor or nutrition, especially for those following a vegan lifestyle. low carb vegan recipes offer a fantastic way to enjoy tasty and nourishing dishes while staying within your calorie goals.
Understanding the Basics
Low Carb Vegan Recipes is a portion-controlled dish that provides essential nutrients while limiting calorie intake to 100 calories or less. These meals are designed to be satisfying, flavorful, and packed with plant-based goodness. They’re an excellent choice for those looking to shed a few pounds, maintain a healthy weight, or simply enjoy balanced and light eating.
The foundation of any 100-calorie vegan meal is a balance of macronutrients and micronutrients. Here’s a breakdown of what you can typically find in these meals:
- Plant-Based Protein: Protein is essential for satiety and muscle health. Vegan sources include tofu, tempeh, beans, lentils, and edamame.
- Fiber: Fiber helps keep you full and supports digestive health. Whole grains like quinoa, brown rice, and oats, as well as vegetables and fruits, are excellent sources.
- Healthy Fats: Include sources like avocado, nuts, and seeds to add healthy fats and flavor to your meal.
- Vitamins and Minerals: Vegan meals are rich in vitamins and minerals, such as vitamin C, vitamin K, potassium, and folate, thanks to the abundance of fruits and vegetables.
Benefits of Eating Low-Calorie Vegan Meals
Eating low-calorie vegan meals has so many benefits for your health and the planet.
These meals are packed with nutrients like fiber, antioxidants, and plant-based protein to keep you satisfied. Fiber fills you up and helps digestion, while antioxidants fight free radicals and inflammation in your body. Legumes, nuts, and seeds provide protein to keep you energized.
Cutting calories is key for weight loss and maintenance. Vegan meals based around veggies, fruits, grains, and legumes are naturally low in calories but high in volume, so you can fill up without filling out. And because they’re so satisfying, you’ll avoid cravings and mindless snacking.
Better for the Environment
A vegan diet is sustainable and eco-friendly. By choosing plant-based meals, you’re reducing your carbon footprint and helping to conserve natural resources. Meat and dairy production places a huge burden on the environment by requiring more land, food, water, and fuel to raise livestock. Every vegan meal makes a difference.
Vegan ingredients like grains, beans, and seasonal produce are very budget-friendly. You’ll save money by avoiding expensive meat, cheese, and processed foods. And preparing your own simple, homemade vegan meals costs a fraction of eating out. Your wallet and waistline will both benefit.
Transitioning to a vegan diet can seem challenging but focusing on delicious, low-calorie meals is a great place to start. Your body and the planet will thank you. Now, how about whipping up one of those tasty vegan meals? Your new favorite dish awaits!
100 Calorie Vegan Breakfast Ideas
Starting your day with a healthy, balanced vegan breakfast is one of the best ways to energize your body and mind. These 100-calorie vegan breakfast ideas are nourishing, delicious, and satisfying.
A fruit smoothie made with one banana, 1/2 cup almond milk, and a handful of spinach contains only about 95 calories. Blend until smooth and creamy for a refreshing drink to kickstart your morning.
Two slices of toast with 1 tablespoon of peanut butter have 190 calories. For 100 calories, have one slice of toast with 1/2 tablespoon of peanut butter. Whole wheat or sprouted grain bread provides more nutrition.
A bowl of oatmeal made with 1/2 cup rolled oats, 1 cup water, and 1/4 cup plant-based milk has 155 calories. Top it off with 1/2 banana, chopped, 1 tablespoon chopped nuts, and a drizzle of maple syrup for a hearty, filling breakfast under 200 calories.
A veggie scramble made with 2 eggs or 1/2 cup tofu, 1/2 cup veggies like spinach and tomatoes, and spices contains only about 125 calories. Serve the scramble with a piece of fruit for extra nutrition and natural sweetness.
A breakfast burrito with a whole wheat tortilla, 1/2 cup beans, salsa, and avocado has around 260 calories. For a 100-calorie burrito, use 1/2 of a whole wheat tortilla, 1/4 cup beans, and 1/4 of an avocado. Add hot sauce for an extra kick and lots of nutritional benefits.
A small bowl of granola, 1/2 cup plant-based yogurt, and 1/4 cup fresh berries totals around 190 calories. For 100 calories, have 1/4 cup granola with 1/4 cup yogurt and a handful of berries. Homemade granola without added sugar is the healthiest.
A breakfast sandwich on an English muffin with egg, cheese, and Canadian bacon has 340 calories. For a vegan, 100-calorie sandwich, use 1/2 an English muffin, 1/4 cup mashed avocado, alfalfa sprouts, and sliced tomatoes.
As you can see, it’s easy to start your day with delicious and nutritious vegan breakfasts for around 100 calories. Choosing whole, plant-based ingredients will give you energy to power through your morning. Eating light in the morning also leaves room for a balanced lunch and dinner. Enjoy!
100 Calorie Vegan Lunch Recipes
Now that you have some delicious 100-calorie vegan snacks on hand, it’s time for some equally satisfying mini-meals. These lunches will fill you up without filling you out.
Hummus and veggie wrap (95 calories)
Spread 2 tablespoons of hummus onto a whole wheat tortilla or lavash wrap. Top with 1/2 cup sliced cucumbers, 1/2 cup chopped bell peppers, and 2 tablespoons sprouts. Roll it up and enjoy. The cool crunch of the veggies pairs perfectly with the creamy hummus.
Black bean burrito bowl (105 calories)
Warm 1/2 cup black beans, 1/4 cup salsa, and 1/4 cup cooked brown rice. Pour into a bowl and top with 2 tablespoons of shredded cabbage or lettuce, 2 tablespoons of chopped cilantro, a squeeze of lime juice, and a sprinkle of chili powder. Hearty, protein-packed, and very delicious.
Avocado toast (100 calories)
Mash half an avocado and spread it onto a slice of whole-grain toast. Top with lemon or lime juice, salt, and pepper. The healthy fats from the avocado will keep you feeling satisfied all afternoon. For extra nutrition, add sliced tomato, sprouts, or hummus.
Miso soup (95 calories)
Simmer 4 cups low-sodium vegetable broth with 1/4 cup diced tofu, 1/4 cup chopped mushrooms, 2 tablespoons chopped scallions, and 2 tablespoons red miso paste until heated through. Miso provides an umami flavor boost, and the tofu adds protein to this simple, cozy soup.
Buddha bowl (105 calories)
Fill a bowl with 1/2 cup cooked quinoa or brown rice, 1/2 cup steamed or roasted broccoli, 1/2 cup sliced cucumbers, and 2 ounces baked or air-fried tofu. Top with a drizzle of tahini sauce or soy glaze and sesame seeds. A balanced mix of whole grains, veggies, and plant-based protein—what more could you want in a meal?
With a bit of planning, you can enjoy delicious mini-meals all week long. Mix and match these recipes or create your own 100-calorie vegan lunches. Your waistline and taste buds will thank you!
100 Calorie Vegan Snacks
When you’re craving a little something sweet or savory but don’t want to blow your calorie budget, turn to these 100-calorie vegan snacks.
Fresh or Dried Fruit
Fruit is naturally low in calories but high in nutrients, making it an ideal snack. Some options around 100 calories include:
- 1 small banana (105 calories)
- 1 cup blackberries (62 calories)
- 12 dried apricot halves (80 calories)
- 15 dried fig halves (93 calories)
Rice cakes offer a light, crunchy base for toppings. Look for plain cakes with no added sugar. Some ideas:
- 2 rice cakes (70 calories) topped with 1 tbsp peanut butter (90 calories)
- 2 rice cakes topped with 1/2 mashed avocado (100 calories) and a squeeze of lime juice
- 1 rice cake topped with 1/4 cup hummus (110 calories) and sliced cucumbers
Make your own trail mix with nuts, seeds, coconut, and a little dark chocolate. Around 100 calories per 1/4 cup, options include:
- Almonds, pumpkin seeds, dried cherries, mini dark chocolate chips
- Cashews, sunflower seeds, shredded coconut, cacao nibs
- Pistachios, chopped apricots, flax seeds, dairy-free chocolate chunks
Veggies and Dip
Fresh veggies are low in calories but filling. Pair them with a protein-rich dip for a balanced snack.
- 1 cup sliced bell peppers (30 calories) with 2 tbsp hummus (110 calories)
- 1 cup cherry tomatoes (30 calories) with 2 tbsp guacamole (100 calories)
- 6 medium carrots (60 calories) with 2 tbsp nut-based cheese spread (80 calories)
These are just a few ideas to spark your imagination. Get creative and come up with your own 100-calorie vegan snack combinations using your favorite ingredients. Before you know it, you’ll have a long list of nutritious and delicious options to choose from any time you want a little something to eat.
100 Calorie Vegan Dinner Recipes
Dinner is served! When you want a delicious, nutritious vegan meal under 100 calories, try one of these easy recipes.
Vegan Black Bean Burgers (93 calories)
These protein-packed burgers are hearty and satisfying. Mash one 15-ounce can of black beans and mix with 1/2 cup bread crumbs, 2 tbsp minced onion, and spices like cumin, chili powder, and garlic. Form into patties and bake at 350 F for 30 minutes, flipping halfway, until firm. Serve on buns with your favorite toppings like lettuce, tomato, and vegan mayonnaise.
Zucchini Noodles Primavera (89 calories)
Spiralized zucchini noodles are a perfect light pasta alternative. Saute 2 cups zucchini noodles, 1/2 cup bell peppers, 1/2 cup broccoli florets, and 1/2 cup mushrooms in 1 tsp olive oil until tender. Toss with 2 tbsp low-sodium marinara sauce, 2 tbsp nutritional yeast, and fresh basil. A refreshing, veggie-packed meal.
Mango Black Bean Salad (76 calories)
This tropical salad will transport you. Mix 1 cup black beans, 1 mango chopped, 1/2 cup corn, 1/4 cup red onion and cilantro. Dress with lime juice, chili powder, cumin, and olive oil. Chill before serving over greens or on its own. Sweet, spicy, and satisfying.
Vegetable Tofu Stir Fry (83 calories)
Stir fry 1/2 block extra-firm tofu and 2 cups mixed veggies like broccoli, bell peppers, cabbage, and carrots in 1 tbsp vegetable broth over high heat. Add 2 tbsp low-sodium stir-fry sauce and 2 tbsp cashews. Serve over rice or rice noodles. Fresh, colorful, and packed with protein, this stir fry will become a go-to.
With a bit of meal prep, you can enjoy delicious dinners all week for under 100 calories. Try different veggies, fruits, grains, and legumes for variety. These vegan recipes are nourishing, eco-friendly, and lighten your footprint on the planet. Eat well and feel good!
Tips for Preparing Satisfying 100 Calorie Vegan Meals
To make 100-calorie vegan meals satisfying, keep these tips in mind:
Focus on Nutrient Density
Choose ingredients that pack a lot of nutrition for their size like leafy greens, non-starchy veggies, beans, and legumes. A little goes a long way with these powerhouse foods.
Use Healthy Fats
Don’t skimp on fats since they provide flavor and satiety. Add ingredients like nuts, seeds, nut butter, and avocados. A tablespoon of nut butter or 1/4 an avocado is about 100 calories.
Include Complex Carbohydrates
Whole grains, starchy veggies, and fruits provide fiber, vitamins, and energy. Aim for about 1/2 to 1 cup of grains, a small to medium potato or sweet potato, or a piece of fruit.
Add Plant-Based Protein
Plant proteins like tofu, tempeh, seitan, and plant-based meat alternatives are satisfying and help you feel full. Around 1/2 cup of tofu, 2 ounces of seitan, or 1 plant-based burger patty are good options for under 100 calories.
Use Flavor Boosters
Herbs, spices, citrus juices, vinegar, and broths enhance flavor without adding a lot of calories. Chili spices, cilantro, basil, lime juice, and low-sodium vegetable broth are all great choices.
Drink plenty of water and unsweetened beverages like herbal tea. Dehydration can cause you to feel hungrier. Staying hydrated also helps you feel full and can boost your metabolism slightly.
Watch Your Portion Sizes
Carefully measure out ingredients and servings to stay within your calorie needs. While the meals may be small, focusing on high-volume, low-calorie foods can help you feel satisfied. Having a side salad or broth-based soup along with your main dish is also helpful.
With a balanced approach, you absolutely can make delicious and satisfying 100-calorie vegan meals. Focus on whole plant-based ingredients, healthy fats, and proper portion sizes for meals that nourish you and power your day.
Sample Weekly Meal Plan With 100 Calorie Vegan Meals
To get you started, here’s a suggested week-long meal plan featuring 100-calorie vegan meals:
Breakfast: 1/2 cup oatmeal with 1/2 banana and 1 tbsp chopped nuts (90 calories)
Lunch: 1 cup vegetable and lentil soup (95 calories)
Dinner: 1 cup steamed broccoli, 1/2 cup cooked quinoa, and 1/2 cup chickpea curry (105 calories)
Breakfast: 1 slice whole wheat toast with 1 tbsp peanut butter (95 calories)
Lunch: Salad with 1 cup romaine, 1/2 cup beans, and 1/2 avocado with lemon juice (105 calories)
Dinner: 1 cup cooked cabbage, mushrooms and tofu stir fry over 1/2 cup rice (100 calories)
Breakfast: 1 cup nondairy yogurt with 1/2 cup fruit and 2 tbsp granola (105 calories)
Lunch: Hummus and veggie wrap with 1/2 whole wheat tortilla, 2 tbsp hummus, and 1 cup sliced veggies (95 calories)
Dinner: 1 cup vegetable noodle soup (90 calories)
Breakfast: Smoothie with 1 banana, 1 cup nondairy milk, and 1 tbsp flax seeds (100 calories)
Lunch: Rice and bean bowl with 1/2 cup each of rice and beans, salsa, and avocado (105 calories)
Dinner: Lentil sloppy joes on 1 whole wheat bun (95 calories)
Breakfast: 1 piece whole grain toast with 2 tbsp mashed avocado (100 calories)
Lunch: Salad with mixed greens, chickpeas, cranberries, and walnuts with balsamic vinaigrette (95 calories)
Dinner: Black bean enchiladas with salsa verde (105 calories)
Eating this way, you’ll feel satisfied all week long while staying within your calorie goals. Let me know if you have any other questions!
FAQ About 100 Calorie Vegan Meals
So you want to eat delicious and satisfying vegan meals for around 100 calories? Here are some frequently asked questions to help you on your way:
What are some good options for 100-calorie vegan dinners?
Some delicious low-calorie vegan dinners include:
- Stir fry zucchini noodles with tofu and veggies. Use spiralized zucchini in place of noodles and sauté with garlic, chili peppers, and soy sauce. Add cubes of tofu and lots of crisp-tender veggies like bell peppers, broccoli, and cabbage.
- Black bean burritos. Warm black beans, salsa, and spices, then fill lettuce cups or corn tortillas. Top with avocado, cilantro, and a squeeze of lime juice.
- Vegetable curry over cauliflower rice. Make a coconut-based red curry loaded with veggies such as carrots, spinach, and eggplant. Serve over riced cauliflower for a low-carb, high-volume meal.
What are the most filling and satisfying low-calorie foods for vegans?
Some of the most filling vegan foods for few calories include:
- Legumes like beans, lentils, and peas. A half cup of cooked lentils has 115 calories but 9 grams of protein and 8 grams of fiber.
- Non-starchy veggies such as leafy greens, broccoli, mushrooms, spinach and zucchini. They are loaded with water and fiber but very low in calories.
- Tofu. A half cup of cooked tofu only has about 94 calories but contains over 10 grams of protein. Look for extra-firm tofu which works well in stir-fries, curries, and burritos.
- Berries. Although fruit contains natural sugar, berries like strawberries and raspberries are high in water and fiber but low in calories. A cup of strawberries only has about 50 calories.
- Oatmeal. A half cup of cooked oats made with water has 109 calories but 4 grams of fiber and 6 grams of protein. Top with fruit and nuts for extra nutrition.
- Hummus and veggies. Two tablespoons of hummus have 60 calories. Pair it with carrot sticks, cucumber slices, and bell pepper strips for a filling snack.
By choosing foods high in nutrients but low in calories, you’ll feel satisfied while still enjoying delicious vegan fare well under 100 calories per meal. Let me know if you have any other questions!
So there you have it, 100-calorie vegan meals that are delicious, nutritious, and satisfying. Whether you’re looking to cut calories, eat more plant-based foods, or just try something new, these recipes have you covered. Making healthy eating easy and enjoyable is what it’s all about. Why spend hours slaving over complicated recipes when you can whip up one of these meals in minutes? Your waistline and taste buds will thank you. Give a few of these a try and you’ll be well on your way to developing a sustainable and balanced diet. Most of all, remember that every healthy choice you make is a victory. You’ve got this! Now go cook yourself something delicious.