Welcome to our collection of 30 highprotein 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.

Fuel your weeknight dinners with diverse types of lean protein, from quinoa and beans to lentils, chickpeas, tofu, and many more.

High protein vegan meals with lunch and dinner ideas

Discover the protein power of legumes, soy, nuts, and ancient grains, where humble (often affordable) ingredients take center stage and provide a hearty and flavorful foundation.

Elevate your meals from lunch to dinner and desserts with these stellar sources of plantbased protein, such as:

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

High protein vegan recipes video

Our best high-protein vegan meals

1. Tofu curry

Tofu curry served with basmati rice and lemon wedges

Our tofu curry is easy, wholesome, tasty, family-friendly, nutritious, and fulfilling; everyone at the table will take seconds.

It combines protein-packed and naturally vegan tofu bites with a creamy, rich, aromatic sauce and your vegetable of choice – ours is cauliflower.

2. Vegan frittata

vegan frittata with zucchini

Vegan frittata is an easy and protein-rich recipe you can make in 10 minutes on a pan or 18 minutes in the oven.

It’s 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

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

Brown lentils are a nutritious vegan protein source, rich in fiber and essential nutrients, offering a versatile addition to plant-based diets.

4. Mashed chickpea salad

baked sweet potatoes stuffed with chickpea tuna

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

For example, in our vegan frittatatofu scrambleegg salad, and schnitzel, we use plant-based protein to recreate the flavor and texture of traditional recipes.

5. African peanut stew

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

This peanut stew recipe is without meat; we use chickpeas to make it an easy 30-minute highprotein vegan meal with more than 20 grams of protein per small portion.

Like some of our other high-protein vegetarian meals – for example, spinach stewchickpea stew, and Harira soup, African Peanut Stew is easy to make in one pot and takes about 30 minutes.

6. Moroccan lentil soup

Moroccan lentil soup with hand holding a silver spoon

Moroccan lentil soup is an easy and nourishing recipe you can serve as a main course with pita bread, topped with quick pickled red onions and a dollop of yogurt tahini sauce.

Brown lentils stand out as a highprotein vegan ingredient, providing about 18 grams of protein per cup, making them an excellent plantbased source to support overall nutrition.

7. Chickpea spinach curry

chickpea curry with spinach

You’ll love this chickpea curry’s bold and comforting flavors with a velvety texture and balanced mix of spices.

Plus, it’s the ultimate weeknight dinner; you can make it in 30 minutes. Chickpeas and spinach create a delicious and proteinrich combination, perfect as a satisfying meatless Monday dinner.

8. Tofu egg salad

vegan egg salad with arugula on toast bread

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

This recipe offers a creamy eggy texture and rich yet fresh flavor. It’s packed with protein and is excellent for sandwiches, wraps, or as a dip with veggies.

9. Red pepper pasta

Creamy red pepper pasta on a plate

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.

Almonds contribute a protein punch to vegan diets, with around 6 grams of protein per ounce, while rigatoni pasta adds a protein boost.

10. Tuscan white bean soup

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

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

This pairing enhances the protein content of this Tuscan bean soup and brings a satisfying combination to support a well-rounded vegan meal.

11. BBQ tofu

BBQ sauce brushed on protein

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

Make it with our homemade BBQ sauce and pull the tofu into bite-size pieces with your hands so that its rugged surface becomes the perfect vessel for the BBQ sauce.

12. Moroccan chickpea stew

Moroccan chickpea stew with a silver spoon and lemon wedges

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

Chickpeas and plant-based yogurt are excellent vegan protein sources, with chickpeas offering about 15 grams of protein per cup and dairy-free yogurt providing an additional protein boost.

13. Kung pao tofu

kung pao tofu with chives

This kung pao tofu is a vegan stir-fried recipe with a piquant, sweet flavor blend and sticky and chewy texture.

It’s a Chineseinspired dish ready in less than 30 minutes and an excellent source of plant-based protein from tofu, cashew nuts, and veggies.

14. Black bean soup

Black bean soup with avocado slices

This black bean soup is packed with plant-based protein and fiber; it’ll satisfy your hunger and cravings and make you beg for a second portion.

The nutritious combination of avocado and black beans makes a delightful meal idea and offers a satiating vegan meal.

15. Stuffed bell peppers

stuffed bell peppers topped with caramelized onions and yogurt

These vegan stuffed bell peppers are generously filled with a proteinrich blend of rice and lentils.

With the nutty texture of rice and the proteinpacked goodness of lentils, these stuffed peppers provide a satisfying and nutritious Mediterranean meal.

16. Lentil vegetable soup

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

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

This naturally vegan soup contains proteins, fiber, vitamins, and minerals. It’ll keep you satiated and make you feel great.

17. Baked tofu

tofu skewers on a bed of salad

Our baked tofu recipe transforms a block of firm tofu into mouthwatering high-protein tofu chunks.

Make it for a quick dinner or a meal prep, and add it to saladscurriesstir-friesburritos, and wraps, or dip it in your favorite sauce.

18. Curry lentil soup

curry lentil soup with sourdough bread and a spoon

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

The flavor is bold, rich, and aromatic and will please meat eaters and vegans alike, adding a protein boost to your weeknight dinner.

19. Buddha bowl

Buddha bowl with peanut sauce

This Buddha bowl is a beautiful combination of colorful vegetablesnourishing grains, and plenty of vegan protein drizzled with a delicious peanut dressing.

We power this bowl with plant-based protein from grilled tofu, brown rice, peanuts, and sesame seeds.

20. Hummus pasta

Hummus Pasta and fork

Creamy hummus is paired with easy sauteed mushrooms and protein-rich al dente pasta, making a quick and nutritious vegan weeknight dinner.

This delicious and easy meal 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

Our chickpea fritters are small patties made with canned or cooked chickpeasfresh herbs, spices and mashed with a potato masher, fork, or food processor.

Serve them as a protein-rich appetizer with tahini sauce or like falafel on fresh vegetables with pita bread.

22. Marinated tofu

Marinated tofu with lemon and parsley and a silver fork

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

You can use it in salads, stir-fries, and pasta, and it is excellent for last-minute dinners and meal prep.

23. Falafel

mediterranean bowl

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

It’s a delicious, naturally vegan recipe that offers around 4 grams of protein per small ball.

24. Fried tofu

Kale quinoa salad with tofu

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

This vegan and gluten-free recipe is lovely in a kale salad, tofu salad, and pasta aglio e olio.

25. Mushroom Wellington

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

Every holiday or Sunday dinner table needs a centerpiece, and this stunning and protein-packed mushroom Wellington will please omnivores and vegans alike.

This lentil and mushroom Wellington is a satisfying meatless recipe with rich flavors and a wonderful combination of textures. It’s excellent when served with mushroom gravy and roasted potatoes.

26. Quinoa black bean salad

black bean salad with quinoa and sweet potatoes

This happy and colorful black bean salad with sweet potato perfectly balances a healthy and indulgent meal. The beans add plenty of protein, making the salad satiating and fulfilling.

Vegan Protein tip: mix in some boiled quinoa or whole grain rice; use it as a filling for a wrap, and drizzle with tahini sauce, vegan sour cream, or avocado spread.

27. Farro salad

Farro salad with tomato

Farro is an ancient grain; you’ll love its nutty flavorprotein-rich, chewy texture, and many health benefits.

Thanks to its chewy al dente texture and wholesome nutrition, it is excellent for making salads with fresh vegetables and chickpeas.

28. Tofu soup

Tofu soup recipe with hand and white spoon

The best part of this vegan tofu soup is that you can customize it with your favorite seasonal vegetables.

Tofu soup has a good balance of protein, vegetables, and fats. It’s also fast, easy, customizable, simple to make gluten-free if needed, and perfect as an everyday meal.

29. Air fryer tofu

Air fryer tofu in a salad

This crispy air fryer tofu recipe is for health-conscious people who want a quick and tasty alternative to chicken.

With its hot circulating air, the air fryer enables us to cook this crispy tofu in just over 10 minutes – and add it to your favorite salad, rice, wrap, or pasta.

30. Turkish lentil soup

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

We end this list with a Turkish lentil soup, often served with chili oil, fresh parsley, and warm pita bread.

Thanks to the lentils, it’s a hearty, nourishing, high-protein vegan meal perfect for any occasion.

Protein tip: add roasted chickpeas on top for a crispy and satiating dinner idea.

More vegan protein meals

Get more protein-packed meal inspiration from these plantbased meal ideas:

For many more tofu ideas, check out our tofu category page.

High protein vegan meals with soups, salads and stews

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

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
  • teaspoons salt or more to taste
  • 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 @theplantbasedschool on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

If you liked these high-protein vegan recipes, you might also enjoy:


Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

Easy right?

5 from 1 vote (1 rating without comment)

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