What vegan meals are highest in protein?

The highest protein vegan meals include dishes made with lentils, tempeh, tofu, seitan, quinoa, black beans, and chickpeas. Meals like lentil curry, tofu stir-fry, vegan chili, and seitan wraps can offer 20–30 grams of plant-based protein per serving.

Can I get enough protein from vegan meals?

Yes! With well-planned meals, it’s easy to meet your daily protein needs on a vegan diet. Whole foods like lentils, tofu, tempeh, quinoa, hemp seeds, and legumes provide complete and complementary proteins essential for health, energy, and muscle maintenance.

What’s a good high protein vegan meal for muscle gain?

High protein vegan meals for muscle gain include seitan stir-fry (30g protein), tempeh power bowls, protein-packed smoothies with plant protein powder, chickpea pasta dishes, and quinoa black bean burritos. Pair meals with nuts, seeds, and healthy fats for recovery.

How do I add more protein to vegan meals?

Boost plant protein by adding hemp seeds, nutritional yeast, edamame, vegan protein powders, chickpeas, black beans, tofu, tempeh, or quinoa to your meals. Use nut-based sauces or sprinkle flaxseeds or chia seeds for extra nutrition.

Are high protein vegan meals good for weight loss?

Absolutely. High protein vegan recipes promote fullness, support lean muscle, and reduce cravings—helpful for fat loss. Choose fiber-rich meals like lentil soup, tofu salad bowls, and quinoa veggie stir-fries to support your weight loss goals.

21 High Protein Vegan Meals That Are Filling, Delicious, and Easy to Make

Vegan is becoming a buzzword these days, meaning more people are choosing a vegan lifestyle, meaning more plant-based protein is becoming more popular. High protein vegan meals are the key to losing weight and building muscle on a vegan diet. Contrary to popular belief, you can absolutely get enough protein on a plant-based diet—you just need the right recipes.

In this post, I’ve gathered 21 easy, high protein vegan meals that are not only nutritionally balanced, but also delicious, budget-friendly, and perfect for meal prep. These recipes are packed with plant-based protein sources like lentils, tofu, tempeh, chickpeas, quinoa, seitan, and more—all providing 15 grams of protein or more per serving.

You’ll find a mix of healthy vegan dinners, protein-packed lunches, and post-workout meals without meat here. Let’s dig into the best high protein vegan recipes that will fuel your day and keep you full!

🌱 What Makes a Vegan Meal High in Protein?

A high protein vegan meal is one that delivers 15g or more of quality plant-based protein per serving — enough to support muscle repair, weight management, and long-lasting energy. Whether you’re eating plant-based for health, ethics, or performance, it’s crucial to understand what truly makes your vegan recipes high in protein.

🔍 Top Vegan Protein Sources (Complete & Incomplete)

Lentils – 18g protein per cup (cooked)
Chickpeas – 15g per cup, great for curries, salads & stews
Tofu & Tempeh – Rich in complete soy protein
Quinoa – A complete protein with 8g per cup (cooked)
Seitan – Up to 25g protein per 3 oz (gluten-based)
Hemp Seeds, Chia Seeds, Pumpkin Seeds – Perfect protein boosters
Edamame – Young soybeans packed with 17g protein per cup
Nutritional Yeast – Adds cheesy flavor & 8g protein per 2 tbsp

🥗 Combining Plant Proteins for a Complete Amino Acid Profile

Most plant-based proteins are incomplete, meaning they lack one or more essential amino acids. But by combining foods like rice and beans, hummus with whole grain pita, or peanut butter on whole wheat toast, you can easily create complete vegan meals.

“Eating a variety of plant-based proteins throughout the day ensures your body gets all nine essential amino acids it needs.” — Healthline

💪 Recommended Protein Intake on a Vegan Diet

According to nutrition experts, the average adult needs 0.8g of protein per kg of body weight, but if you’re active, aiming for muscle gain, or following a fitness plan, you may need up to 1.6g per kg. That’s totally achievable with balanced vegan high protein meals across breakfast, lunch, and dinner.

📋 Sample Vegan Meal Protein Breakdown

Meal	Main Ingredients	Protein (g)
Breakfast Bowl	Tofu, kale, quinoa	20g
Lunch Wrap	Lentils, hummus, whole wheat tortilla	22g
Dinner Stir-Fry	Tempeh, broccoli, brown rice	26g

Now that you know what makes a vegan meal high in protein, it’s time to dive into 21 amazing recipes that are nutritious, satisfying, and totally plant-powered!

21 Awesome High Protein Vegan Meals You'll Love

Spicy Chickpea Quinoa Bowls

A meal prep favorite made with roasted chickpeas, fluffy quinoa, avocado, and tahini lemon dressing. This vegan bowl recipe is high in protein, gluten-free, and great for lunch.

Vegan Sweet Potato Shepherd's Pie

Packed with protein-rich lentils, peas, and mashed sweet potatoes—this hearty, comforting vegan dinner is perfect for cold nights and meal prep.

Broccoli Tofu Stir Fry

Crispy tofu, stir-fried veggies, and tamari sauce make this a complete high protein vegan dinner that satisfies cravings and supports your fitness goals.

Vegan Tacos with Tempeh and Black Beans

High-protein vegan tacos made with marinated tempeh, fresh veggies, and a zesty bean salsa. A great plant-based option for Taco Tuesday!

Vegan Creamy Chickpea Pasta with Spinach

Enjoy this creamy, dairy-free pasta dish made with chickpea-based noodles, white beans, and a garlic cashew sauce—loaded with protein and flavor.

Vegan Sloppy Joes

Classic comfort food gets a vegan protein makeover with lentils and tomato sauce on whole-grain buns. Kid-approved and meal prep-friendly.

Seitan Fajitas

Seitan, a wheat-based meat alternative, is one of the highest sources of plant protein. These fajita bowls are sizzling, smoky, and macro-balanced.

Peanut Tofu Buddha Bowl (Vegan and High Protein)

Crunchy vegetables, baked tofu, quinoa, and a rich peanut sauce come together in this high protein vegan Buddha bowl that’s ready in under 30 minutes.

Edamame rice

Protein-packed edamame, brown rice, carrots, and peas make this a perfect quick dinner or vegan meal prep idea.

Black Bean Quinoa Chili

This one-pot wonder combines three protein powerhouses: quinoa, black beans, and kidney beans. Spicy, filling, and freezer-friendly.

The Ultimate Vegan Protein Burrito

Stuffed with tofu scramble, black beans, avocado, and brown rice, these burritos are great for grab-and-go lunches or a post-gym meal.

Creamy Vegan White Bean Soup

Blended cannellini beans with garlic, kale, and nutritional yeast create a warming, protein-rich vegan soup that’s both comforting and energizing.

Chickpea "Chicken" Salad - Fresh, Easy, and Plant-Based

Mashed chickpeas, tahini, celery, and mustard make a high-protein, no-cook lunch that’s perfect in a sandwich or lettuce wrap.

Teriyaki Tempeh and Vegetables

Nutty tempeh glazed in homemade teriyaki sauce served over rice and broccoli—an ideal high protein vegan meal prep bowl.

Sheet-pan Tofu and Veggies

Roast tofu, bell peppers, onions, and sweet potatoes on a single pan. Simple, easy, and packed with plant-based protein.

Easy Vegan Red Lentil Curry With Coconut Milk

Creamy, spicy, and satisfying, this protein-rich lentil curry is a popular Indian-inspired vegan dinner that freezes well too.

High-Protein Mac and Cheese (Vegan)

Made with red lentil pasta and a cheesy nutritional yeast cashew sauce—this high protein version of a classic is totally guilt-free.

BBQ Tempeh Sandwich | Back to School Lunch Ideas

Smoky, sticky BBQ tempeh served on whole grain buns with slaw—perfect for cookouts or comfort food cravings.

Chickpea & Kale Stuffed Peppers with Schug Recipe

Colorful bell peppers loaded with spiced chickpeas, quinoa, and fresh herbs—a protein-rich plant-based dinner.

Mediterranean Lentil Salad

Lentils, cucumbers, tomatoes, olives, and hummus make this cold vegan high protein salad ideal for meal prep or potlucks.

Seitan in Peanut Sauce or Vegetarian Gai Tua

One of the highest protein vegan meals on this list! This Asian-inspired stir-fry features bold flavors and balanced macros.

Suggested:

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🍱 Meal Prep Tips for High Protein Vegan Meals

Simplify your week with these essential tips for prepping high protein vegan meals that are delicious, convenient, and macro-balanced. Ideal for busy lifestyles, weight loss, or plant-based muscle gain.

🛒 Stock Up On Protein-Rich Vegan Staples

Lentils & Chickpeas: Great for stews, curries, and salads (18–20g protein per cup cooked).
Tofu, Tempeh & Edamame: Excellent for stir-fries and bowls, loaded with complete plant proteins.
Quinoa & Whole Grains: Perfect base for vegan meal prep bowls with fiber and essential amino acids.
Seitan & TVP: High-protein meat substitutes for vegan meal prep recipes.

📦 Batch Cook & Store for the Week

Cooking in bulk saves time and ensures you hit your plant-based protein goals daily. Use airtight glass containers for optimal freshness. Here’s a sample prep cycle:

Sunday: Cook 2 grains, 2 proteins (like baked tofu & lentils), and 2 sauces.
Midweek: Refresh with fresh greens or roasted veggies for variety.
Freeze extras: Soups, stews, and cooked legumes freeze well for 1–2 months.

🍴 Balance Your Macros

For long-term health and satiety, aim for a good mix of protein, healthy fats, and fiber. A balanced high protein vegan meal might look like:

½ cup quinoa (carbs + protein)
1 cup roasted chickpeas (protein + fiber)
1 cup steamed broccoli (micronutrients + fiber)
1 tbsp tahini dressing (healthy fat + flavor)

🧊 Meal Prep Storage Tips

Refrigerator: Store meals up to 4–5 days in airtight containers.
Freezer: Label & date frozen meals—most are good for up to 2 months.
Use mason jars: Great for layering salads or overnight oats with vegan protein powders.

🔍 Bonus Tip: Label & Rotate

Always label containers with name/date to reduce waste and avoid food spoilage. Rotate older meals forward.

🔗 Learn More About Protein in Plant-Based Diets

For an in-depth understanding of how much protein you need on a vegan diet, check out this high-authority guide on protein from Harvard School of Public Health .

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🥦 Variations & Substitutions for High Protein Vegan Meals

These high protein vegan meals can be customized to fit your lifestyle, so if you have allergies, preferences, or dietary restrictions, you can customize your recipes accordingly. Here are smart, easy substitutions to keep your meals protein-packed and 100% plant-based.

🌾 Gluten-Free High Protein Vegan Options

Swap seitan with tempeh or lentils (rich in protein & fiber).
Use gluten-free grains like quinoa, brown rice, or amaranth.
Opt for tamari instead of soy sauce.

🌱 Soy-Free Vegan Protein Ideas

Replace tofu with chickpeas, black beans, or lentils.
Try sunflower seed or hemp-based vegan meat alternatives.
Use almond, oat, or coconut milk instead of soy milk.

🥜 Nut-Free High Protein Meals

Use seeds like pumpkin, chia, and flax for protein & texture.
Choose tahini or sunflower seed butter over almond butter.
Avoid cashew sauces—try cauliflower-based creamy sauces.

🌍 Global Recipe Variations

Mediterranean: Lentil tabbouleh with olive oil & herbs.
Asian: Tempeh stir-fry with sesame-ginger sauce.
Mexican: Black bean tacos with guacamole & quinoa.

For more on how to make healthy and balanced plant-based protein swaps, check out this guide to complete proteins by Healthline .

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🥗 Serving Suggestions for High Protein Vegan Meals

Wondering what to serve with your high protein vegan meals to make them even more delicious and satisfying? Here are some tasty and protein-packed vegan sides, sauces, and garnishes to elevate your plant-based dishes.

🍠 Protein-Rich Vegan Side Dishes

Quinoa and Black Bean Salad
Roasted Chickpeas with Paprika
Spicy Lentil Patties
Edamame Stir Fry
Grilled Tofu Veggie Skewers

🥣 Vegan Protein-Packed Sauces & Dips

Spicy Peanut Sauce
Sunflower Seed Pesto
White Bean Garlic Hummus
Tofu Ranch Dressing
Almond-Cashew Cheese Spread

🍛 Filling Add-ons & Garnishes

Toasted Hemp Seeds
Chopped Walnuts or Almonds
Tempeh Crumbles
Nutritional Yeast Flakes
Fresh Avocado Slices

Looking for more ideas to build balanced vegan meals? Check out this expert guide on plant-based nutrition from the Academy of Nutrition and Dietetics .

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Frequently Asked Questions About High Protein Vegan Meals