44 High-Protein Vegan Recipes That Are Satisfying and Totally Plant-Based
You’re committed to upping your protein intake, since it’s essential to muscle-building and hormone production. (Plus, you could use the energy boost.) But you don’t eat meat, dairy, eggs or any other animal products. Is it possible to follow a vegan diet and pack your meals with protein? Yep: With the help of tofu, quinoa, beans, nut butters and even some fruits, vegetables and grains, there are plenty of plant-based meals to choose from. From braised chickpeas to butternut mac and cheese, these 44 high-protein vegan recipes are sure to keep you satisfied.
30 High-Protein Vegan Breakfasts that Are Plant-Based and Totally Satisfying
How Much Protein Do You Need Per Day?
According to Harvard Medical School, the recommended daily allowance for a sedentary adult is 0.8 grams protein per kilogram of bodyweight—but that doesn’t account for activity level. You can use this handy calculator from the USDA to figure out your own daily recommended intake.
44 High-Protein Vegan Recipes
1. Marinated White Bean and Tomato Salad (14g Protein)
Chelsea Kyle/For the Table
Time Commitment: 1 hour and 5 minutes
Why I Love It: make ahead, <10 ingredients, beginner-friendly, gluten free
Serves: 4 to 6
This marinated white bean and tomato salad is my ideal side dish: It’s gluten free, make ahead-friendly and can be doubled for a crowd. You could even serve it as a main course alongside a green salad or toasted bread.
2. Chickpeas with Braised Summer Vegetables and Basil (14g Protein)
Lizzie Mayson/The Italian Deli Cookbook
Time Commitment: 50 minutes
Why I Love It: <10 ingredients, one pan, gluten free
Serves: 4
Chickpeas aren’t just for hummus. Here, they’re cooked low and slow with rich tomato sauce for a dish that’s both comforting and light. Enjoy it al fresco with a glass of white wine, if you feel so inclined.
3. Vegan Sun-Dried Tomato, Basil and Balsamic Bucatini (12g Protein)
Rebecca Hincke/The Vegan Pasta Cookbook
Time Commitment: 30 minutes
Why I Love It: beginner-friendly, kid-friendly, <10 ingredients
Serves: 4
Here’s proof that you don’t need a bunch of cheese, butter and cream to make a decadent pasta dish. The secret ingredient is balsamic vinegar, which adds tangy depth of flavor to every noodle.
4. Creamy Vegan Pasta with Swiss Chard and Tomatoes (18g Protein)
Vegan In the House
Time Commitment: 20 minutes
Why I Love It: <30 minutes, <10 ingredients, beginner-friendly
Serves: 4
Thanks to non-dairy sour cream, it practically melts in your mouth. Bonus: The Swiss chard is packed with vitamins C, A, K and B6, magnesium, iron and potassium. How's that for nutritious?
5. Easy Vegan Pesto-Parmesan Spaghetti with Zucchini (19g Protein)
Nassima Rothacker/Happy Food
Time Commitment: 30 minutes
Why I Love It: gluten free, low sugar, beginner-friendly
Serves: 2
A plant-based dinner that’s ready to eat in 30 minutes? This is exactly what I’ve been looking for. Wait until you try the nut-based Parmesan, which is made from a blend of hazelnuts and almond flour.
6. Pasta Alla Norma with Eggplant, Basil & Pecorino (26g Protein)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour
Why I Love It: <10 ingredients, beginner-friendly, vegetarian
Serves: 4
With its tender vegetables and rich sauce, this pasta is the next best thing to a sunny Italian getaway. "The Sicilian dish, which hails from from the city of Catania, traditionally stars eggplant, tomatoes, basil and ricotta salata," explains PureWow's recipe developer. But you can sub nutritional yeast for the cheese to keep it vegan.
7. Slow Cooker Pasta e Fagioli Soup (21g Protein)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 7 hours and 35 minutes
Why I Love It: slow cooker recipe, <500 calories, beginner-friendly
Serves: 6
Lose the Parmesan and you’re good to go—you won’t even miss it, thanks to the savory beans and broth. The aromatics give this slow cooker soup plenty of flavor without much effort (or dairy).
8. Tomato and White Bean Stew on Toast (22g Protein)
Photo: Nico Schinco/Styling: Erin McDowell
Time Commitment: 40 minutes
Why I Love It: <500 calories, crowd-pleaser, beginner-friendly
Serves: 6
"I tend to cook beans every week, so I always have them available for easy meals," writes recipe creator Erin McDowell. "And once you have the beans ready, this stew will come together really quickly." (Oh, and the leftovers will reheat beautifully.) Make the quick dish vegan-friendly by swapping the butter for olive oil.
9. Creamy Sweet Corn Pappardelle (20g Protein)
Jeanine Donofrio/Love & Lemons Everyday
Time Commitment: 30 minutes
Why I Love It: kid-friendly, special occasion-worthy, beginner-friendly
Serves: 4
The sweet, juicy corn kernels paired with the “milk” from the cobs create a flawless cream sauce without using actual cream or any dairy at all. You’re going to want seconds, trust.
10. Homestyle Rice and Beans (20g Protein)
Erin McDowell
Time Commitment: 1 hour and 30 minutes
Why I Love It: beginner-friendly, crowd-pleaser, low sugar
Serves: 6 to 8
Fun fact: Combining rice and beans in one dish isn’t just delicious, but it also creates a complete protein sans meat. "You can serve it as a side dish with your favorite enchiladas or tacos, or eat it with a side of greens as a meal all its own," writes McDowell.
11. Ginger Jasmine Rice (15g Protein)
Bec Hudson/Vegan One-Pot Wonders
Time Commitment: 30 minutes
Why I Love It: beginner-friendly, special occasion-worthy, <10 ingredients
Serves: 4
Like all grains, rice is endlessly versatile. Scoop the fragrant side into bowls, set out an array of toppings (like kimchi, avocado, furikake and chile oil) and watch the crowd go wild.
12. Rainbow Collard Wraps with Peanut Butter Dipping Sauce (15g Protein)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 30 minutes
Why I Love It: beginner-friendly, make ahead, gluten free
Serves: 4
This beats a peanut butter and jelly sandwich any day. You can even make this high-protein vegan recipe up to two days in advance—the hardy greens won’t get soggy in the fridge.
13. Vegan Arancini (16g Protein)
Vegan In the House
Time Commitment: 40 minutes (+ chilling time)
Why I Love It: <10 ingredients, low sugar, special occasion-worthy
Serves: 4
I’ll be serving these at all my future cocktail parties (and no one will know they’re vegan). A fresh tomato dipping sauce will complete the appetizer, but pesto works too.
14. Vegan Chop Salad (13g Protein)
ERIN KUNKEL/MALIBU FARM SUNRISE TO SUNSET
Time Commitment: 1 hour and 50 minutes
Why I Love It: make ahead, beginner-friendly, special occasion-worthy
Serves: 4
Hot tip: The dressing, squash and beets can be made days in advance and kept in the fridge until assembly. Plus, you can swap in whatever leftover vegetables you have on hand. Roasted sweet potatoes or carrots instead of squash, pickled jicama instead of beets and black beans instead of chickpeas would all be delicious.
15. Avocado and Black Bean Pasta Salad (18g Protein)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 20 minutes
Why I Love It: crowd-pleaser, beginner-friendly, low sugar
Serves: 6
Pasta and avocado may seem like an unlikely pairing, but the creamy and chewy textures are delightful together. I'm betting even your picky kids will ask for a second helping.
16. Jackfruit Tacos with Grilled Pineapple (19g Protein)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 55 minutes
Why I Love It: special occasion–worthy, beginner-friendly, vegan
Serves: 4
When you're tired of tofu and black beans, try jackfruit as your next taco filling. When cooked with spices, it tastes exactly like pulled pork. "You can buy this tangy tropical fruit fresh, frozen or canned at the grocery store," writes PureWow's recipe developer.
17. Vegan Sriracha ‘Meatballs’ with Noodles and Grilled Vegetables (18g Protein)
Simon Smith/Vegan 100
Time Commitment: 45 minutes
Why I Love It: gluten free, special occasion–worthy, beginner-friendly
Serves: 4
The meatballs are so moist and flavorful, you’ll hardly believe they’re made from tofu. You can use any vegetables, as long as they’re cut uniformly for even cooking.
18. Instant Pot Vegan Pho (17g Protein)
Nisha Vora/The Vegan Instant Pot Cookbook
Time Commitment: 1 hour and 15 minutes
Why I Love It: Instant Pot recipe, special occasion–worthy, beginner-friendly
Serves: 4
Pho broth is traditionally simmered for hours, but thanks to the trusty Instant Pot, this high-protein vegan recipe can be ready in much less. All that’s left to do then is assemble your dinner.
19. Julia Turshen’s Stewed Chickpeas with Peppers and Zucchini (18g Protein)
Melina Hammer/Simply Julia
Time Commitment: 50 minutes
Why I Love It: one pan, beginner-friendly, gluten free
Serves: 4
To make it vegan, use plant-based mayo in the creamy lemon sauce. You can serve this stew over any grain, but quinoa would give it an extra boost of plant-based protein.
20. Chickpea and Vegetable Coconut Curry (26g Protein)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 30 minutes
Why I Love It: vegan, one pan, beginner-friendly
Serves: 4
Behold your new go-to dish when you’re craving takeout. The vegetables can be swapped with whatever’s sneaking around in your fridge. "Think broccoli instead of cauliflower, snap peas instead of bell pepper, green curry paste instead of red, you get the idea," writes PureWow's recipe developer.
21. Vegan Fiesta Taco Bowl (28g Protein)
Chloe Flavor
Time Commitment: 30 minutes
Why I Love It: beginner-friendly, high protein, make ahead
Serves: 4
Proof that a vegan salad doesn’t have to be a sad, sparse bowl of lettuce. Bring on the smoky seitan crumble (which is a stellar chorizo substitute) and plant-based sour cream.
22. Instant Pot Vegan Farro Risotto (27g Protein)
Nisha Vora
Time Commitment: 45 minutes
Why I Love It: Instant Pot recipe, special occasion–worthy, beginner-friendly
Serves: 4
Most risotto recipes involve a lot of butter and Parm, but this one gets its creaminess from white bean puree. Plus, the Instant Pot does all the cooking and you don’t even have to stir.
23. Vegan Kentucky Fried Chick’n (36g Protein)
Simon Smith/Vegan 100
Time Commitment: 50 minutes
Why I Love It: <500 calories, special occasion–worthy, kid-friendly
Serves: 4
It’s pretty damn hard to tell that these tender, crispy nuggets aren’t made with meat. (Thanks again, tofu and seitan.) Serve them with plenty of hot sauce and plant-based ranch dressing.
24. Crispy Tofu Steaks with Broccoli Rabe and Romesco (26g Protein)
Linda Pugliese/Help Yourself
Time Commitment: 50 minutes
Why I Love It: low sugar, <500 calories, beginner-friendly
Serves: 2
Tofu comes in all different styles and textures, but my favorite way to eat it is crispy—with romesco and lots of flaky salt, of course. Substitute any vegetable you have on hand if broccoli rabe isn't your thing.
25. Donna Hay’s Best Veggie Burgers (28g Protein)
Con Poulos/Week Light
Time Commitment: 20 minutes
Why I Love It: <30 minutes, beginner-friendly, make ahead
Serves: 4
Many homemade veggie burgers require a food processor and a bunch of random ingredients. (Worse, they're often super dry and crumbly.) This one is different—and so delicious.
26. Instant Pot Vegetable Lasagna with Vegan Basil Ricotta (26g Protein)
Nisha Vora/The Vegan Instant Pot Cookbook
Time Commitment: 55 minutes
Why I Love It: Instant Pot recipe, special occasion–worthy, <500 calories
Serves: 4
You don’t even have to turn on the stove to make it. (And don’t get us started on the vegan ricotta.) Fussy eaters will have no complaints once they give this high-protein vegan recipe a try.
27. Tempeh Bacon Bagels (30g Protein)
Peter O’Sullivan & Simon Smith/ Plants-Only Kitchen
Time Commitment: 15 minutes
Why I Love It: <30 minutes, <10 ingredients, beginner-friendly
Serves: 2
Bye, bacon, egg and cheese. These breakfast sandwiches get their protein from tempeh, a plant-based protein source made from fermented soybean. It’s glazed in a smoky-sweet sauce for a bacon-y effect.
28. Split Pea Soup with Balsamic Vinegar (22g Protein)
EE Berger/Grist
Time Commitment: 1 hour
Why I Love It: <500 calories, crowd-pleaser, make ahead
Serves: 4 to 6
To make this protein-packed soup totally plant-based, simply skip the anchovies and swap the sour cream for a dairy-free version, or substitute coconut cream or yogurt. Ta-da.
29. Vegan Butternut Mac and ‘Cheese’ with Smoky Shiitake ‘Bacon’ (21g Protein)
Chloe Flavor
Time Commitment: 1 hour and 45 minutes
Why I Love It: crowd-pleaser, special occasion–worthy, low sugar
Serves: 6
Something about the sweet, rich flavor of butternut squash lends itself seamlessly to a vegan “cheese” sauce. Add homemade smoky shiitake mushroom “bacon” to the mix to achieve next-level deliciousness.
30. Scrambled Tofu (21g Protein)
Bec Hudson/Vegan One-Pot Wonders
Time Commitment: 15 minutes
Why I Love It: <30 minutes, one pan, <10 ingredients
Serves: 2 to 4
Speaking of tofu, this scrambled version is tasty, filling and infinitely customizable. Even better, you don’t have to press it before cooking. Who needs eggs?
31. Cheesy Raw Vegan Zucchini Lasagna (21g Protein)
Simon Smith/Vegan 100
Time Commitment: 40 minutes
Why I Love It: no cook, special occasion–worthy, beginner-friendly
Serves: 4
Since there are no noodles, this one also happens to be gluten free. Each of the components can be made ahead and stored in the fridge if you want to save some time.
32. Fall Roasted Vegetable and Lentil Salad with Pine Nut Cream (13g Protein)
Aran Goyoaga
Time Commitment: 45 minutes
Why I Love It: low sugar, <500 calories, beginner-friendly
Serves: 4
This hearty salad can be served on its own as a main course or a side. I recommend doubling the pine nut cream in this high-protein vegan recipe, since it will keep in the fridge and can jazz up other salads or crudités at a later date
33. Vegan Lentil-Mushroom Burgers (16g Protein)
Vegan In the House
Time Commitment: 1 hour
Why I Love It: <10 ingredients, low sugar, <500 calories
Serves: 4
Forget the hockey puck-like patties of your past. This vegan burger is positively juicy, thanks to balsamic vinegar and portobello mushrooms. Pile on the pickled onions and plant-based cheese, if you're feeling fancy.
34. Radicchio, Lentil and Apple Salad with Vegan Cashew Dressing (15g Protein)
Photo: Nico Schinco/Styling: Aran Goyoaga
Time Commitment: 35 minutes (+ soaking time)
Why I Love It: crowd-pleaser, low sugar, <500 calories
Serves: 6
TBH, a creamy salad dressing is superior to all others. Lucky for you, making a plant-based version is as easy as pie cashews. "You can even reduce the amount of water in it to two or three tablespoons to create a more spread-like consistency," suggests recipe creator Aran Goyoaga.
35. Vegan Quinoa Breakfast Frittata (16g Protein)
Gemma Ogston/The Self-Care Cookbook
Time Commitment: 40 minutes
Why I Love It: <10 ingredients, low sugar, <500 calories
Serves: 4
When you have chickpea flour in your pantry, eggs need not apply. The protein in the quinoa and the iron in the greens provide an extra nutritional boost to start the day.
36. Vegan Keto Coconut Curry (18g Protein)
Helene Dujardin/The Essential Vegan Keto Cookbook
Time Commitment: 35 minutes
Why I Love It: keto, low sugar, <500 calories
Serves: 4
Who says vegans can’t go keto? And even if you’re not keto, it’s slurp-ably good. Chalk it up to the nutty, spicy coconut broth, spiked with fresh herbs.
37. Vegan Chili ‘Cheese’ Dip (15g Protein)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour
Why I Love It: crowd-pleaser, <500 calories, low sugar
Serves: 6 to 8
Gooey, velvety cheese dip is officially back on your meal plan, thanks to an ingenious combination of potatoes, cashews and a ton of spices. Pass the chips, will ya?
38. Creamy Vegan Lentil and Roasted Vegetable Bake (19g Protein)
Nisha Vora
Time Commitment: 1 hour and 25 minutes
Why I Love It: crowd-pleaser, low sugar, <500 calories
Serves: 8
For being plant-based, this casserole is surprisingly indulgent (and delightfully hearty). You wouldn’t know it, but it also happens to be less than 500 calories per serving. Bookmark it now to serve at Thanksgiving.
39. Roasted Squash Salad with White Beans, Breadcrumbs and Preserved Lemon (14g Protein)
Aran Goyoaga/Cannelle et Vanille
Time Commitment: 1 hour (+ soaking time)
Why I Love It: crowd-pleaser, <500 calories, low sugar
Serves: 6
This salad is all about the combination of different textures and flavors: buttery, crispy, tart, sweet and herbaceous. Surprisingly, this high-protein vegan recipe is a cinch to assemble once you soak the beans.
40. Miso-Tahini Glazed Roasted Eggplant with Farro (13g Protein)
Julia Gartland/Dada Eats
Time Commitment: 50 minutes
Why I Love It: <500 calories, make ahead, beginner-friendly
Serves: 2 to 4
Even so-called eggplant haters will fall for this silky, tender version of the vegetable. The miso-tahini glaze is punchy, acidic, sweet and savory, adding layers of flavor to this meal.
41. Creamy Vegan Cauliflower Soup with Sausage and Kale (26g Protein)
Nisha Vora
Time Commitment: 50 minutes
Why I Love It: vegan, dairy free, gluten free
Serves: 4
Vegan sausage, along with a raw cashew base, packs this soup with plenty of plant-based protein. Fresh lemon juice, chopped thyme and parsley add vibrancy and herby flavor right before serving.
42. Sweet and Sour Tofu (Tang Cu Doufu, 23g Protein)
Ching Ying Wong/Tiffy Cooks
Time Commitment: 30 minutes
Why I Love It: beginner-friendly, kid-friendly, vegetarian
Serves: 2
The tangy marinade would taste divine on pork, salmon and chicken, but I suggest giving tofu a try, even if you’re a skeptic. Soaking it in a salt brine to draw out excess moisture, patting it dry and coating it in tapioca starch will give you the drool-worthy crunch you crave.
43. Gena Hamshaw’s Za’atar Roasted Carrot & Tabbouleh Bowls (23g Protein)
Ashley McLaughlin/The Vegan Week
Time Commitment: 50 minutes
Why I Love It: special occasion-worthy, dairy free, beginner-friendly
Serves: 4
This dish is filling *and* make-ahead friendly. If bulgur isn’t your fave, swap in quinoa, millet or brown rice. And if you prep it in advance, store the components separately in the fridge up to four days ahead.
44. Spiced Cauliflower Soup (15g Protein)
David Loftus/Sam's Eats
Time Commitment: 1 hour and 10 minutes
Why I Love It: special occasion-worthy, beginner-friendly, make ahead
Serves: 3 to 4
Use vegan butter in place of regular and vegetable stock instead of chicken to make this supper totally plant-based. But most importantly, drizzle on the chili-garlic oil to your heart’s content for rich, spicy splendor in every drop.
