Hurry The Food Up Vegan and Vegetarian Recipes For Busy People
High-protein vegan meals
It turns out it’s pretty easy to get protein as a vegan, contrary to popular belief. Well, as long as you’ve got this list of high-protein vegan meals, anyway!
On this list we’ve compiled our favourite high-protein vegan recipes. Some of the best vegan protein sources are:
- Lentils
- Beans – of all kinds
- Tofu
- Seitan
- Tempeh
- Edamame
- Chickpeas
- Almonds
- Peanuts
- Quinoa
- Mycoprotein – Quorn products, for example
- Rice
- Potatoes
- Seeds – chia and hemp, for example
- High-protein vegetables such as broccoli, mushrooms and kale
You’ll find many of the above ingredients scattered throughout this list of meals. Each recipe has a guide to how much protein is in each serving, too.
Some useful links:
Harvard guide to protein
Our free protein-rich vegan meal plan
Our free high-protein vegetarian meal plan
So there we have it – time to get on and pick a high-protein vegan meal. And to start – breakfast!
Breakfast
Bonus: amazingly quick, delicious and healthy
10 g protein per serving
A savory pancake begging to be eaten with pickles and chutneys or yogurts and cream. East meets West with this beautifully, wonderfully healthy dish.
Bonus: tasty, quick, easy and healthy breakfast!
17 g protein per serving
Vegan Breakfast Potatoes – the best way to start the day. Animal-friendly, high in protein and even higher in taste. Yes please!
Recipe by: HurryTheFoodUp
Bonus: mega quick, easy, nutritious and full of health benefits
13 g protein per serving
This power breakfast inspired by IRONMAN champion Patrick Lange is the perfect vegan way to smash your health targets!
Bonus: quick, tasty and healthy breakfast
21 g protein per serving
Authentic Vegan Banana Pancakes. Ready in 20 minutes. Complete with easy to follow cooking instructions compiled by the best vegan pancake makers around!
Next up is lunch – time to brighten your midday!
Lunch
Bonus: very quick, tasty and nutritious lunch
14 g protein per serving
Speedy White Bean Salad – this tangy take on the classic is super-quick and super-tasty. It’s time to make lunch a thing to look forward to again.
Recipe by: HurryTheFoodUp
Bonus: quick, easy, tasty and spicy
15 g protein per serving
This easy pasta arrabiata can be made just as spicy as you like it – you’re in control with our step by step guide. Sugo all’arrabbiata here we come!
Ready in: 30 minutes
Recipe by: 2ShareMyJoy
Bonus: easy, healthy, delicious and budget friendly dish
31.6 g protein per serving
Creamy peanut stir fry recipe with vegetables and rice for a healthy and filling dinner. Budget friendly plant based dinner meal with 660 calories.
Bonus: incredibly nutritious, healthy, tasty and quick 🙂
25 g protein per serving
High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy to find ingredients.
Recipe by: HurryTheFoodUp
Bonus: delicious, quick and healthy, perfect for breakfast, lunch or dinner
12 g protein per serving
The new vegan burrito is here, paving the way and setting the standard. Mega quick and perfect for breakfast, lunch or dinner!
Ready in: 25 minutes
Recipe by: EatWithClarity
Bonus: quick, delicious, nutritious and healthy
16.3 g protein per serving
Don’t have time to cook but want something delicious? This marinated tempeh bowl is for you! It’s smothered in a simple sesame peanut sauce, sautéed until crispy and even vegan. It’s gluten free, perfect for meal prep, and ready in under 30 minutes.
Bonus: super quick, tasty, healthy and nutritious
19 g protein per serving
This tempeh sandwich is THE new vegan sandwich. Mega tasty and super nutritional, it sets the new bar for all sandwich lovers out there.
Bonus: easy, healthy and so tasty 🙂
17 g protein per serving
This quick take on the falafel salad is packed with protein – and adds even more with our peanut sauce! It’s quick, it’s easy and completely animal-friendly!
Bonus: quick and easy, healthy and light, can be stored for a while in the fridge
16 g protein per serving
Flavourful Pea Pulao with Lemon. A zesty yet sweet, light but filling rice dish handed down through generations.
Ready in: 40 minutes (only 10 minutes prep)
Recipe by: VeggieInspired
Bonus: tasty and nutritious, can be stored for a while in the fridge
24 g protein per serving
Black Eyed Pea Soup – This hearty, smoky soup, is not only perfect for New Year’s Day, but is quick and easy enough to keep you warm all winter long.
Bonus: great taste, easy and healthy starter
16 g protein per serving
All the taste and all the goodness – without the fish. The new kid on the vegan block is even tastier than the original!
Bonus: simple, quick and tasty 🙂
18 g protein per serving
A delicious peanut sauce compliments this fantastic stir fry with simple to follow cooking tips. Beginner friendly and super quick to make!
Ready in: 45 minutes
Recipe by: VeEatCookBake
Bonus: spicy, tasty, full of flavor soup 🙂
20 g protein per serving
Vegan Serbian White Bean Soup – This quick spicy recipe is prepared in a snap and is great for preparing in larger quantities. Vegan Serbian bean soup is made from white beans, a minced meat alternative such as freekeh or TVP, soup greens and seasoned with paprika, marjoram, and oregano. This vegetarian bean soup is a great alternative to chili and is often served as a party soup.
Bonus: quick, tasty, nutritious and healthy
34 g protein per serving
Vegan Bolognese. It was about time we veganized the Italian classic. And we’re proud to say we were successful. Please welcome, the amazing Anti Bolognese!
Bonus: quick, mega nutritious and full of healthy benefits
40 g protein per serving
Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.
Ready in: 30 minutes (just 5 minutes prep)
Recipe by: YuzuBakes
Bonus: absolutely easy, nutritious and healthy
21 g protein per serving
Learn how to make tea-infused vegan chana masala with this quick and easy recipe. This vegan chana masala takes less than 30 minutes to make and serves 4 people. It’s delicious, nutritious and filling.
Ready in: 55 minutes (just 20 minutes prep)
Recipe by: YumVeganLunchIdeas
Bonus: super nutritious, spicy and incredibly tasty
80 g protein per serving!
Busting with flavors, textures, and colors, this delicious vegan sandwich is our take on a Mexican torta. Stuffed with amazing seitan, refried beans, avocado, salsa and more, this sandwich will satisfy any cravings for a filling, meaty sandwich. Try out these vegan tortas and you’ll keep coming back for more!
And next – dinner! Honestly, a lot of the lunch recipes could also be eaten for dinner – and vice versa. Whichever way you eat them – enjoy!
Dinner
Bonus: easy and quick preparation, great taste and full of health benefits
14 g protein per serving
Vegan stuffed peppers with packed with quinoa – and loads of flavour. Full of protein and with clear instructions in easy steps.
Ready in: 20 minutes
Recipe by: 2ShareMyJoy
Bonus: quick and easy, tasty and nutritious, can be stored for a while in the fridge
27.5 g protein per serving
Easy vegan thai noodle soup recipe that is high in protein (27g), gluten free, and oil free. Great plant based weight loss friendly (350 calories) dinner meal that can be done in one pot.
The Best High-protein Tangy Tempeh Salad – Quick & Vegan
Bonus: quick, delicious and nutritious salad
21 g protein per serving
This tangy tempeh salad is just the best – quick, tasty and packed with protein. And better yet – use whatever you have in the fridge!
Bonus: tasty, healthy, nutritious and so good 🙂
11 g protein per serving
Vegan Chickpea Curry. Our awesome vegan take on the insanely popular dish. Ridiculously tasty and nutritious – just look at all that protein, fibre and iron.
Bonus: super fast, healthy and so good 🙂
18 g protein per serving
High Protein Black Bean and Corn Summer Salad. Simple recipe ready in just 10 minutes, bursting with summery flavours, protein, fiber and iron.
Ready in: 30 minutes
Recipe by: YumVeganLunchIdeas
Bonus: easy, nutritious and very tasty sandwich
26 g protein per serving
This delicious vegan bagel sandwich uses avocado, tofu smothered in BBQ sauce, creamy dill sauce and lots of veg to create the ultimate vegan bagel topping.
Whether you are looking for a hearty vegan breakfast bagel or a delicious lunch, this sandwich will hit the spot.
Bonus: quick, healthy and tasty, can be stored for a while in the fridge
12 g protein per serving
Follow our fool-proof simple cooking steps for the perfect coconut curry lentil soup. Packed with protein, fiber and a high-summer taste!
Ready in: 15 minutes
Recipe by: FoodMeanderings
Bonus: easy, quick, healthy and versatile meal
15 g protein per serving
A little spicy, quick and full of veggies, this Spicy Vegan Peanut Pasta Salad is a delicious way to use up leftover spaghetti noodles. It’s fast and easy to make and is perfect for dinner, lunch boxes and potlucks!
Bonus: tasty, mega nutritious and healthy meal
16 g protein per serving
The sexiest lentil stew you have ever eaten. A nutritional powerhouse, this recipe is here to kickstart your year – and your health.
Bonus: easy, tasty and nutritious, full of health benefits 🙂
10 g protein per serving
Who said meat free recipes can’t deliver? This meatless (aka vegan) chili proves that you can still enjoy your favourite meals, but in a new, animal friendly way.
Ready in: 30 minutes
Recipe by: AvocadoPesto
Bonus: super easy to make, tasty and quick
25 g protein per serving
Tempeh tacos make for the perfect plant based Mexican meal. The tempeh makes for the perfect vegan “mock” meat that still has a ground meat texture. Top with veggies and the best creamy avocado sauce ever.
Ready in: 20 minutes (just 5 minutes prep)
Recipe by: HappyKitchen
Bonus: easy, quick, amazingly tasty and healthy
18 g protein per serving
This vegan Bolognese is gently simmered with classic Italian herbs, garlic, and tempeh “meat” that is sure to become your go-to vegan pasta sauce that comes together in just 20 min!
Ready in: 40 minutes
Recipe by: VeganHuggs
Bonus: easy to make, delicious and full of health benefits
20 g protein per serving
This One Pan Mexican Quinoa is a hearty flavor-packed meal and it’s a breeze to make. It’s a total weeknight winner that takes about 30 minutes on the stove, and you’ll only have to clean one pan!
Bonus: quick, tasty and healthy, can be stored for a while in the fridge
21 g protein per serving
So comforting you want to sit in it. Only vegan ingredients, great taste and ready in 20 minutes. High in protein and fiber. You won’t be disappointed!
Ready in: 1 hour 20 minutes (just 20 minutes prep)
Recipe by: MasalaHerb
Bonus: spicy, tasty, full of flavor dish 🙂
15 g protein per serving
Baked Low carb vegan tofu with vegetables. Weeknight dinner meal idea with Asian flavors!
And finally – high-protein mini meals! Whether you just want a snack or super-quick small meal these following recipes are our go-to vegan protein hits. Enjoy!
Snacks
Bonus: mega quick, tasty, nutritious and full of health benefits
15.4 g protein per serving
Yummy Avocado Hummus – creamy than hummus and tastier than avocado, this easy dip combines the best of both for a delicious snack or great party idea!
Bonus: tasty, nutritious, healthy and quick
6 g protein in 1 bar
Vegan! No Oven needed, no food processor needed! Our take on these easy yet nutritious bars – and we show you how to save money at the same time.
Bonus: delicious, nutritious and so easy 🙂
13 g protein per serving
Quick White Bean Spread (vegan pâté). A super fast recipe that works as an appetizer, snack or party dip. Surprise your guests with this awesome spread!
Ready in: 22 minutes
Recipe by: BearPlate
Bonus: easy, healthy, quick and yummy 🙂
14 g protein per serving
These easy to make vegan protein cookies are soft, delicious, and satisfying.
Bonus: quick, easy, versatile and so delicious
15 g protein per serving
A revolutionary high protein black bean lime dip. Perfect for parties, snacking, dipping or post-workout. Simple and with crowd-pleasing results every time.
Bonus: incredibly nutritious, healthy, tasty and quick!
29 g protein per serving
High in Protein, Low-carb and Vegan. A crunchy and colourful mix of delicious vegan foods that look great and taste even better! Try it out right away, the recipe is below:
Ingredients
- 14 oz firm tofu (ideally get fresh tofu from the supermarket)
- 1 cup bean sprouts
- ½ bunch radishes
- ½ medium cucumber
- 1 handful spinach
- 1 small tin pineapple (small tin = 8 oz = 225g = ¼)
For the dressing
- 3 tbsp olive oil
- 1 tbsp maple syrup
- 1 tsp sriracha (or equivalent)
- ½ lime (juiced; lemon also works)
- ½ chili pepper (eg. jalapeño)
- 1 small handful peanuts
- salt and pepper to taste
Instructions
- Press out some excess moisture of the tofu block, then cut it into small cubes (about one square centimeter). In a pan heat up some oil at a medium heat and in the tofu goes. Fry for about 15 minutes until golden brown. Multitasking challenge: make sure you stir every now and then (and add some salt) while you prep the rest of the salad. You can do it, bring it on!
- Next up: wash your veggies!
- Slice the radishes.
- Cut the cucumber lengthwise in half, remove the seeds with a small spoon and cube what’s left.
- Cut the pineapple into small chunks as well.
- Throw everything into a bowl along with the spinach and bean sprouts.
Now to the dressing
- Combine olive oil, honey, sriracha, lime juice, salt and pepper and toss it into the salad.
- Get the tofu cubes and place them in a separate bowl. Add them to each salad serving. (If you throw them right into the salad they’ll get mushy quickly).
- Also for garnish, cut the chili and roughly crush or chop the peanuts. Sprinkle them over the salad when serving.
- Enjoy!
Nutrition
We hope you’ve enjoyed this compilation of high-protein vegan recipes and ideas. As always we welcome any feedback and comments and would love to hear from you. Feel free to leave a comment below!
