The Easiest Protein Pancakes
This is a great breakfast recipe that is based on vegan protein powder. Most vegan protein powders are made from pea protein or other non-soy protein sources.
Coming from someone who has tried quite a few vegan protein recipes, this is one of the more consistent ones that produce pancakes with good texture.
Spicy Vegan Tofu Wraps
These vegan wraps are so incredibly delicious! Use a whole grain, gluten-free or low carb tortilla that you trust and love to make these even more nutritious! Theyre filled with tofu, avocado, spinach, lettuce, roasted red peppers and some other tasty things. The recipe is here.
- Ready in: 30 minutes | Serves: 2
- Kcal: 430 | Protein: 17g | Carbohydrates: 47g | Total Fat: 22g
So this bowl is my new obsession! It is so good! Roasted zucchini, carrots and peppers, spicy chickpeas, a garlicky cashews cause and a delicious tomato cucumber salad. Seriously, so good! Recipe here.
- Ready in: 30 minutes | Serves: 2
- Kcal: 478 | Protein: 17g | Carbohydrates: 60g | Total Fat: 23g
Smoked tofu, mushrooms, cabbage in different colors, tamari sauce and garlic are some of the ingredients youll need for this 20-minute vegan weeknight dinner! You can find the tasty recipe here.
- Ready in: 20 minutes | Serves: 1
- Kcal: 476 | Protein: 29g | Carbohydrates: 49g | Total Fat: 24g
If youre craving burgers, youll love these! Theyre made with black beans, mushrooms herbs and spices and are amazing. Recipe here.
- Ready in: 25 minutes | Serves: 3 patties
- Kcal: 180 | Protein: 11g | Carbohydrates: 30g | Total Fat: 3g
These plant based meal prep bowls are filling, nourishing and really delicious! Theyre filled with broccoli, chickpeas, spinach and hummus, youll find the recipe here.
- Ready in: 45 minutes | Serves: 3
- Kcal: 444 | Protein: 20g | Carbohydrates: 49g | Total Fat: 22g
What Is The Cheapest Way To Get Protein
The cheapest way to get protein on a vegan or vegetarian diet is through lentils, beans and chickpeas, which are especially cheap when bought in bulk. Oats and peanut butter are another cheap and simple way for boosting your protein intake.
I hope you enjoy testing out some of these high protein vegan meals, let me know if you have any questions in the comments!
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Things To Avoid On A Vegetarian Diet
When following a vegetarian diet, there are certain things that you should avoid to make sure that your diet is well-rounded and nutritious. Here are some of the things to avoid on a vegetarian diet:
-Processed foods: These include things like processed vegetarian meals, some vegan cheeses, and even some types of bread. Stick to whole, unprocessed foods as much as possible.
-Empty calories: Foods that are high in calories but low in nutrients fall into this category. Examples include sugary snacks, sugary drinks and alcoholic beverages.
Unhealthy fats: This means limiting your intake of saturated and trans fats, which are found in fried vegetarian foods, processed meatless burgers, and many packaged gluten free vegetarian snacks. Instead, opt for healthy fats like those found in nuts, seeds, avocados, and olive oil.
Easy Vegan Chickpea Quesadilla
This recipe is so easy and so good! Ingredients include chickpeas, cherry tomatoes jalapeno or serrano peppers and mint. This is not a super high protein recipe, so be sure to add some spinach and to use healthier tortillas to make it more high-protein. The recipe is here.
- Ready in: 15 minutes | Serves: 3
- Kcal: 490 | Protein: 15g | Carbohydrates: 69g | Total Fat: 18g
If youre not into canned food, but want a soup ready in 30 minutes or less, make this lentil soup. Ingredients include lentils, tomatoes, onion and garlic. Recipe here.
- Ready in: 25 minutes | Serves: 4
- Kcal: 234 | Protein: 10g | Carbohydrates: 29g | Total Fat: 10g
You wont be able to stop eating this delicious vegan fried rice with tofu and vegetables! Its super easy to make if youve got some leftover rice to use up. Recipe here.
- Ready in: 20 minutes | Serves: 2
- Kcal: 425 | Protein: 24g | Carbohydrates: 35g | Total Fat: 24g
Ingredients for this comforting bean soup include canned white beans, tomato paste, cumin, garlic and fresh mint. The recipe is here.
- Ready in: 20 minutes | Serves: 4
- Kcal: 327 | Protein: 12g | Carbohydrates: 46g | Total Fat: 12g
This healthy smoothie is the perfect way to start you day fresh, nourishing and delicious. Recipe here.
- Ready in: 5 minutes | Serves: 1
- Kcal: 153 | Protein: 8g | Carbohydrates: 35g | Total Fat: 1g
- Ready in: 30 minutes | Serves: 3
- Kcal: 281 | Protein: 13g | Carbohydrates: 44g | Total Fat: 7g
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How To Make A Vegan Version Of An Authentic Cajun Jambalaya
To make sure my vegan jambalaya was ~top notch~ and just as good as the traditional stuff, I enlisted the help of my grandpa! Hes been making massive batches of jambalaya ever since I can remember for holidays, his church, and cook-offs. His recipe has probably won an awardits that good.
My recipe almost exactly matches the recipe that he so graciously shared with me. Heres what I changed:
- I halved the recipe since his usually serves 8-10 people. Feel free to double my recipe to feed a crowd or freeze the leftovers!
- I took the chicken and chicken broth out and replaced them with red kidney beans and vegetable broth.
- I replaced the smoked sausage with vegan sausage! You can usually find this at Whole Foods or another health food store. I like using Italian sausage.
Everything else is identical to his ultra-popular recipe. I would say that the most important things to remember when cooking a jambalaya are to BROWN YOUR ONIONS and make sure the rice is cooked enough, but not mushy. Mom hammered in those two cooking tips for my whole childhood, and now I can share the knowledge with you.
Thanks, Mom!
Whats the best oil to use to brown your onions, you ask? Pompeian Smooth Extra Virgin Olive Oil! Im so excited that theyre partnering with me on this vegan jambalaya because their olive oils are of the highest quality and are also accessible for most peopleyou can find them at stores like Walmart and Target!
How To Create A High Protein Vegan Meal
If you feel inspired to create your own protein meal or want to put one together with the ingredients that you have at home start by choosing your vegan protein which will be the base of your meal.
The following chart shows the vegan protein source with the highest protein content based on their protein serving
| Seitan |
In this article, you can find more plant-based protein sources and their exact content.
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Vegan Tempeh Chicken Salad
Tempeh is a fermented soy product that comes in cake form and that can be found in its plain form or with added grains like fermented rice. It’s very easy to cook and can be used as a meat substitute in any recipe you’d like. Just slice and cook as you’d cook tofu.
Our salad uses tempeh as “chicken.” Combined with vegan mayo, lemon juice, onion, celery, fresh parsley, and curry powder, it’s the nucleus of a fresh and tasty salad. Place a scoop over a bed of lettuce, on an avocado half, or on a slice of toasted bread.
This salad takes 20 minutes to make and has 7 grams of protein per serving.
Vegan Walnut Lentil Loaf
This scrumptious and simple vegan meatloaf made with lentils, walnuts, carrots and all the savory spices isnt just a great centerpiece during the holiday season! Its high in protein, gluten-free, filling and really crowd-pleasing. Our non-vegan family requests it each year! If youre cooking for two, you can enjoy this lentil loaf over the course of 2-3 days alongside some baked potatoes and salad.
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Vegan Tofu Lettuce Wraps
Pretty similar to the egg roll in a bowl, but this low carb vegan recipe is super easy and delicious. The ingredients include tofu, tamari sauce, sesame oil, garlic and vegetables! You can top these with some almond or peanut sauce to make them more filling and even higher in protein. Recipe here.
- Ready in: 20 minutes | Serves: 2
- Kcal: 225 | Protein: 14g | Carbohydrates: 12g | Total Fat: 15g
This is a simple and satisfying vegan soup you need to try! The ingredients include spinach, red lentils, bulgur fresh mint leaves, herbs and spices! Recipe here.
- Ready in: 35 minutes | Serves: 3
- Kcal: 290 | Protein: 12g | Carbohydrates: 43g | Total Fat: 11g
Quinoa Salad With Pecans And Fresh Mint
Fluffy quinoa and crunchy pecanstwo great sources of proteinwork well together to create complementary textures in this brightly flavored salad. Batch cooking grains and keeping them in your fridge is a great way of having ready-to-use ingredients that will save you time and also help you make healthy choices.
For this salad, use pre-cooked quinoa and mix it with pecans, mint, parsley, green onions, and a quick vinaigrette of olive oil and lemon juice. Only 15 minutes to prepare and 6 grams of protein per serving.
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Low Carb High Protein Vegan Egg Roll In A Bowl
This egg roll in a bowl recipe is veggie-packed, high in protein, low in calories and super tasty! I did have it with some rice on the side, because its a lighter meal and I was pretty hungry. So if youre really hungry, either double the recipe or serve with rice, noodles or whatever you desire. Recipe here.
- Ready in: 25 minutes | Serves: 2
- Kcal: 260 | Protein: 17g | Carbohydrates: 14g | Total Fat: 18g
This is a simple and delicious gluten free vegan recipe that you can meal prep for the week. The ingredients include canned black beans, tomatoes, avocado, quinoa, jalapeno and a herby cream cheese sauce. Recipe here.
- Ready in: 40 minutes | Serves: 3
- Kcal: 418 | Protein: 17g | Carbohydrates: 55g | Total Fat: 17g
Sesame And Chili Marinated Tofu
The Spruce / Kristina Vanni
Because it has a very mild flavor on its own, tofu serves as a blank canvas for marinades like this spicy soy sauce-based version. It gets its zip from two kinds of soy sauce, fresh garlic, sesame oil, and a little chile paste. Add it to a vegetable stir fry, serve it on its own or over rice.
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+ High Protein Vegan Meals
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Are you looking for some high-protein vegan meal ideas to add to your repertoire? Are you looking to increase your protein intake or impress your friends with how easy it is to eat high protein meals as a vegan?
Regardless of your motivation, protein is an essential macronutrient that provides benfits like promoting muscle maintainace and growth and reduces appetite and Hunger Levels. It can also help you stay full for longer, boost your metabolism and facilitate fat burning.
In this article, youll find more than 50 delicious and easy high protein vegan meals to inspire you and support your overall health and fitness goals.
Butternut Squash Mac & Cheese
This creamy mac and cheese recipe is made easy, quick, and healthy with the addition of butternut squash soup. A side of simple roasted broccoli makes this meal come together fast and great for any time you dont want to spend ages on dinner. And, since each serving has 29 grams of protein, this meal will fill you up in the tastiest way!
Although we did not include any meat with this meal it felt very hearty. My husband said this is the best macaroni and cheese he had ever eaten.
Gabrielle S.
Quarantine Smarts:
Although our recipe originally used leftover butternut squash soup from our Pork Chops with Pear and Celery Slaw dinner, a can or box of soup from your local grocery store will work great as well and has a long shelf life. The pasta, flour, butter, and cheddar cheese in this recipe have a good shelf life as well.
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The Best Source Of Protein For A Gluten Free Vegetarian Diet
If youre a gluten-free vegetarian, you may be wondering what the best source of protein is for your diet. There are many options available, but some may be better than others. Here are a few of the best sources of protein for a gluten free vegetarian diet:
1. Beans and legumes Beans and legumes are a great source of protein for a gluten free vegetarian diet. Theyre also high in fiber and vitamins, making them a healthy option.
2. Nuts and seeds Nuts and seeds are another excellent source of protein for a gluten free vegetarian diet. Theyre also high in healthy fats, minerals, and vitamins.
3. Soy products Soy products, such as tofu, tempeh, and edamame, are all good protein sources for a gluten free vegetarian diet. Theyre also versatile and can be used in a variety of recipes.
4. Quinoa Quinoa is a naturally high-protein seed. Its also gluten free and can be used in place of rice or pasta in many recipes.
5. Eggs Eggs are an excellent source of protein for any diet, including a gluten free vegetarian diet. Theyre easy to cook and can be used in many different recipes.
How Do Vegans Get High Protein
Vegan can meet their protein needs by following a varied whole food diet that prioritized high-protein sources. Despite the widespread misunderstanding, it is completely possible to eat a high protein vegan diet relying only on whole foods.
Some athletes and bodybuilders also choose to consume vegan protein shakes for ease and convenience.
Check out the video below to learn what 100 grams of vegan protein look like!
What did you think of these recipes? Let us know in the comments which ones will you try!
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How Can Vegans Get 100g Of Protein A Day
Eat meals that are high in vegan proteins and keep track of the protein content in each of your daily meals and snacks to ensure you reach your target protein intake for the day. Many of the recipes in this compilation have upwards of 20g of protein per meal, so combining any of these for your three meals a day, plus protein rich snacks will get you to 100g of plant based protein!
Use A Variety Of Plant
Many whole food plant proteins tend to be a source of healthy fats, fiber, and essential nutrients – making them an excellent nutrition choice.
However, their high amounts of carbs and fats can make balancing your plant-based macros a little trickier and lower their overall protein density. Peanut butter is considered a plant protein but is more fat than protein per calorie.
Most are also not complete proteins, meaning they are lacking certain essential amino acids compared to their animal counterparts research suggests that consuming a diet with a proper combination of vegetable sources containing all of your essential amino acids throughout the day may be sufficient enough .
In other words, Aim to get plenty of variety in your diet and shoot for more complete proteins when you can.
You can find tofu, tempeh, a combination of whole grains and beans, quinoa, meat alternatives like Beyond Meat®, and even plant-based yogurts in the recipes below.
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Vegan Protein Buddha Bowls
Vegan protein buddha bowls filled with an abundance of plant based protein from seeds, peas and quinoa! Nourishing, satisfying and oh so delicious, these bowls are dairy free and gluten free.
Whether youre vegan, vegetarian or simply trying to cram some more veggies into your life, it feels really awesome when you craft together a totally plant-based meal. All those beautiful veggies, seeds and grains! Major feel good vibes just looking at the darn bowls, then you get to eat them. Yum yum.
It can be more tricky to get all your macronutrients in when youre just focussing on the veggies, though. Where do you get your protein? There are a few options:
- soy products e.g. soy milk, edamame beans, tofu, tempeh
- legumes i.e. beans chickpeas, lentils, black beans, kidney beans, white beans, etc.
- nuts and nut butters
- seeds and seed butters
- high protein grains e.g. quinoa, buckwheat, amaranth.
I think the default options tend to be either soy products or cooked beans, but I wanted to do something a little bit different here. So while these vegan protein buddha bowls are super nutritious, theyre pulling their protein from a combination of lesser-used plant based sources!
p.s. how beautiful are the bowls in these pictures?! Theyre speckle bowls by Maxwell & Williams . I received them as a gift from M& W recently and have been using them for as many meals possible, they are SO pretty!
Quinoa Bowl With Zaatar Chickpeas
We think the key to a great grain bowl is a variety of flavors and textures. Between the peppery arugula, warm roasted vegetables, crisped chickpeas, tender soft-boiled egg, and creamy avocado sauce on top, these grain bowls bring it all. With 20 grams of protein per serving, these 40-minute bowls can also be easily customized and made entirely ahead of time.
The flavor combinations in this were excellent! The peppery arugula and the bite from the radish combined with the simple tangy dressing and the delicious crema. Yum yum yum!
Clifford V.
Quarantine Smarts:
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