Welcome to our collection of 30 high–protein vegan meals, where taste meets nutrition in perfect harmony.

With this roundup, we aim to show you the versatility of recipes with satiating and wholesome vegan protein sources.

Vegan Chickpea quinoa salad with high protein.

Discover the protein power of legumes, soy, nuts, and ancient grains, where humble (and affordable – yay!) ingredients take center stage.

We love to enrich our meals with stellar sources of plant–based protein. These recipes show our favorite way of using various protein types:

Whether you’re new to vegan dishes, our diverse recipes promise to make every meal a celebration of flavor and nutrition.

1. Tofu curry

Tofu and cauliflower curry in a bowl.

Protein per serving: 14 grams

Tofu curry combines protein-packed and tofu with a creamy coconut sauce sauce and your vegetable of choice – ours is cauliflower.

2. Vegan frittata

vegan frittata with zucchini

Protein per serving: 16 grams (2 slices of vegan frittata).

Chickpea frittata made without eggs; we use chickpea flour to make the batter. It’s a wholesome, delightful breakfast and a light, nutritious dinner.

3. Lentil salad

Lentil salad on a big white plate with hand holding a silver spoon

Protein per serving: 16 grams.

The lentil salad recipe is satisfying, colorful, and packed with plant-based protein (lentils and dairy–free feta), fiber, vitamins, and minerals.

4. Mashed chickpea salad

baked sweet potatoes stuffed with chickpea tuna

Protein per serving: 12 grams.

That is, as a replacement for canned tuna in salads, sandwiches, stuffed baked potatoes, as a starter with lettuce leaves or canapés, or as is on a slice of bread.

5. African peanut stew

Creamy African peanut stew in a white bowl with lime and pickled onions

Protein per small serving: 21 grams.

This peanut stew recipe is without meat; we use chickpeas and peanut butter to make it an easy high–protein meal. 

6. Moroccan lentil soup

Moroccan lentil soup with hand holding a silver spoon

Protein per serving: 21 grams (without pita bread).

Moroccan lentil soup is an easy recipe you can serve as a main with pita bread and topped with quick pickled red onions.

7. Chickpea spinach curry

Chickpea curry with basmati rice and cilantro.

Protein per serving without rice: 19 grams

You’ll love this chickpea curry’s bold flavors and a balanced mix of spices. It’s ready in about 30 minutes, and you can make it in one pot.

8. Tofu egg salad

vegan egg salad with arugula on toast bread

Protein per small serving: 11 grams.

Tofu egg salad is a quick 15-minute recipe for those looking for a tasty, wholesome, and satisfying alternative to traditional egg salad.

9. Red pepper pasta

roasted red pepper pasta topped with roasted bell peppers

Protein per serving: 18 grams.

You can make this creamy red pepper sauce while the pasta cooks, which is convenient because you can put this together as a last-minute dinner.

10. Tuscan white bean soup

Tuscan white bean soup with silver spoon and hand with red nail

Protein per serving: 19 grams.

White beans and kale make a powerhouse duo of vegan protein, as white beans provide approximately 17 grams of protein per cup, complemented by kale’s nutrient density.

11. BBQ tofu

BBQ tofu on a baking tray with scallions

Protein per small serving: 11 grams.

This BBQ tofu is a delicious meat-free alternative for a high-protein vegan meal and maybe the best tofu recipes you’ll ever taste.

12. Chickpea stew

Chickpea stew with yogurt and chili oil on a plate with flowers

Protein per serving: 15 grams with a dollop of dairy-free yogurt.

You can make this chickpea stew in 30 minutes for a wholesome weeknight dinner and meal prep and serve it with couscous, quinoa, or basmati rice.

13. Kung pao tofu

kung pao tofu with chives

Protein per serving: 18 grams without basmati rice.

Kung pao tofu is a Chinese–inspired dish and an excellent source of plant-based protein from tofu, cashew nuts, and veggies.

14. Black bean soup

black bean soup with nachos and a spoon

Protein per serving: 16 grams with vegan yogurt.

The nutritious combination of avocado and black beans makes a delightful soup recipe and a satiating vegan meal.

15. Stuffed bell peppers

stuffed bell peppers sprinkled with feta cheese and served on a plate

Protein per serving: 16 grams with feta.

These stuffed peppers provide a satisfying and nutritious Mediterranean meal, with a balanced mix of rice, lentils and spices.

16. Lentil vegetable soup

Easy lentil vegetable soup with a silver spoon in the bowl and bread on the side

Protein per serving: 19 grams.

This lentil vegetable soup is made with simple ingredients, is excellent for year-round dinners and meal prep, and is a healthy meal.

17. Baked tofu

tofu skewers on a bed of salad

Protein per serving: 12 grams.

Add baked tofu to salads, curries, stir-fries, burritos, and wraps, or dip it in your favorite sauce.

18. Curry lentil soup

curry lentil soup in a white hand-made bowl

Protein per serving (without brown rice): 19 grams.

This curried lentil soup is warming and comforting, perfect for the colder fall and winter seasons with its Indian-inspired spices.

19. Buddha bowl

Buddha bowl with peanut sauce

Protein per serving: 17 grams.

This Buddha bowl is a beautiful combination of vegetables, nourishing grains, and plenty of vegan protein drizzled with a peanut dressing.

20. Hummus pasta

Hummus Pasta and fork

Protein per serving: 19 grams.

This delicious and easy pasta is ready in less than 30 minutes, and you can make it with homemade hummus or your favorite store-bought brand.

21. Chickpea fritters

Chickpea fritters with tahini sauce and fresh parsley and a hand dipping a fritter

Protein per serving: 15 grams (3 small chickpea fritters).

Serve chickpea fritters as a protein-rich appetizer with tahini sauce or, similar to falafel, on fresh vegetables with pita bread.

22. Marinated tofu

Marinated tofu with lemon and parsley and a silver fork

Protein per serving: 14 grams per small portion.

This marinated tofu is a versatile protein choice with a standalone appeal or a satisfying protein boost for most meals.

23. Falafel

mediterranean bowl

Protein per serving: 16 grams (4 small balls of falafel).

You can serve falafel as a main course or as an appetizer as part of a protein-rich mezze platter.

24. Fried tofu

fried tofu bites dipped in peanut sauce

Protein per serving (we usually eat 2 servings per person): 10 grams.

Fried tofu has become our favorite last-minute recipe to add flavor, texture, and plant-based protein to our meals.

25. Mushroom Wellington

Mushroom Wellington recipe with lentil filling and roasted potatoes on the side

Protein per serving (one slice): 12 grams.

This lentil and mushroom Wellington is a meatless recipe with rich flavors, and excellent with mushroom gravy.

26. Black bean salad

black bean salad with quinoa and a white plate

Protein per serving: 16 grams (with quinoa).

This colorful black bean salad with sweet potato perfectly balances a healthy meal.

Vegan Protein tip: mix in some cooked quinoa or use it as a filling for a wrap.

27. Peanut noodles

Peanut noodles with toasted peanuts and lime in a bowl

Protein per serving: 21 grams.

Linguine pasta, peanut sauce, and crispy veggies make a satiating meal with these Asian-inspired peanut noodles.

28. Tofu soup

Tofu soup recipe in a blue bowl with garlic on the side

Protein per serving: 16 grams (without noodles).

Tofu soup has a good balance of protein, vegetables, and fats. It’s also fast, easy, customizable, and perfect as an everyday meal.

29. Air fryer tofu

Air fryer tofu in a salad

Protein per serving (small portion): 10 grams.

With its hot circulating air, the air fryer enables us to cook this crispy tofu in about 10 minutes. Add it to your favorite wrap, brown rice, or salad recipe.

30. Turkish lentil soup

Turkish red lentil soup with roasted chickpeas and fresh cilantro on top

Protein per serving: 27 grams (the protein-winner of this list).

Thanks to the red lentils, this Turkish soup is a hearty, nourishing, high-protein vegan meal perfect for any occasion.

More vegan protein ideas

Get more protein-packed meal inspiration from these plant–based meal ideas:

If you tried these high protein vegan meals, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!

A vegan high protein meal with chickpeas, quinoa, and vegetables on a plate.

High Protein Vegan Meals

By: Nico Pallotta
5 from 1 vote
Here’s a delicious, easy lentil vegetable soup high in vegan protein with nourishing green or brown lentils.
This recipe is made with simple ingredients, is excellent for year-round weeknight dinners and meal prep, and is a healthy and wholesome homemade meal.
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Servings: 4 people
Course: Main Course
Cuisine: American
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Ingredients 

  • 2 tablespoons extra virgin olive oil
  • 2 carrots chopped
  • 1 onion chopped
  • 1 stalk celery chopped
  • 1 teaspoon cumin ground
  • 4 cloves garlic pressed or grated
  • 6 cups vegetable broth
  • 2 cans (15-ounce each) diced tomatoes
  • 1 cup dried lentils green or brown, uncooked, rinsed with water
  • 1 teaspoon thyme dried
  • 1 teaspoon oregano dried
  • 1½ teaspoons salt or more to taste
  • ⅛ teaspoon black pepper or red pepper flakes
  • 5 ounces spinach about 4 to 5 cups

Instructions 

  • Heat 2 tablespoons extra virgin olive oil in a large pot then add 2 carrots, 1 onion, 1 stalk celery (all coarsely chopped) and sauté on medium heat for 5 minutes stirring often.
    carrots and onion in a white pot frying
  • Add 1 teaspoon cumin and 4 cloves garlic (pressed or grated) and sauté for one more minute or until fragrant.
    herbs and vegetables in a white Dutch oven and a wooden spoon
  • Add 6 cups vegetable broth, 2 cans (15-ounce each) diced tomatoes, 1 cup dried lentils, 1 teaspoon thyme, 1 teaspoon oregano, 1½ teaspoons salt, ⅛ teaspoon black pepper.
    Cover with a lid, bring to a boil, then crack the top open and simmer on medium-low heat for 30 minutes or until the lentils are cooked but with a slight bite. Stir occasionally.
    lentils and vegetables in a tomato soup and hand holding a wooden spoon
  • OPTIONAL STEP: If you like making an extra creamy lentil vegetable soup, blend about 2 cups of it.
    We do this directly in the pot with an immersion blender, but you can also do so in a standing blender.
    hand holding a blender and blending lentils
  • Add 5 ounces spinach and simmer for a few more minutes until they wilt.
    Add more vegetable broth or water if necessary to reach your desired consistency, then taste and adjust for salt before serving.
    hand holding a wooden spoon and stirring spinach into a soup

MAKE IT A MEAL

  • Make this a meal by serving it with fresh lemon juice on top to boost flavor.
    Add a drizzle of extra virgin olive oil and freshly ground black pepper and pair it with warm pita bread, focaccia, or a thick slice of toasted crusty bread rubbed with garlic.
    Easy lentil vegetable soup with a silver spoon in the bowl and bread on the side

Video

30-min Lentil Vegetable Soup

Notes

Nutritional information is an estimate for 1 serving of lentil vegetable soup out of 4 servings without bread.
USING CANNED LENTILS?
No problem! Drain and rinse 2 small cans of canned lentils and add them in the soup 15 minutes after the broth and tomatoes start simmering. Canned lentils can only take about 1o to 15 minutes of simmering before falling apart. You can also use canned beans or chickpeas.
STORAGE & MAKE AHEAD
Make Ahead: Lentil vegetable soup is excellent for meal prep as you can refrigerate it for several days or freeze it for months. Also, the soup tastes better on the second and third days than freshly made because the flavors have time to meld.
Refrigerator: Let the soup cool down completely at room temperature, then transfer it into an airtight container and keep it in the fridge for up to 4 days.
Freezer: Let the soup cool down completely at room temperature, then transfer it into a freezer-friendly container and freeze for up to 3 months.
Thaw & Reheat: thaw in the refrigerator over several hours or in the microwave with a thawing function. Warm it in a pot on the stovetop for a few minutes or in the microwave for 2 to 3 minutes. Avoid reheating it multiple times.

Nutrition

Calories: 355kcal, Carbohydrates: 55g, Protein: 19g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 0g, Cholesterol: 0mg, Potassium: 1294mg, Dietary Fiber: 23g, Sugar: 10g, Vitamin A: 8758IU, Vitamin B6: 1mg, Vitamin C: 37mg, Vitamin E: 4mg, Vitamin K: 194µg, Calcium: 169mg, Folate: 364µg, Iron: 8mg, Manganese: 1mg, Magnesium: 129mg, Zinc: 3mg
Tried this recipe?Leave a comment below or mention @nicoandlouise on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

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