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12 High Protein Low Carb Vegan Recipes (20g+ protein)

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These high protein low carb vegan recipes are here to switch up your vegan diet and help you get (or stay) in shape!

Low Carb High Protein Vegan Recipes | Hurry The Food Up

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Low carb diets are known to be a great way to lose weight, while the extra grams of protein allow you to maintain, or even gain, muscle mass.

While it is true that vegans have fewer high protein sources available than vegetarians or omnivores, it’s still possible to get in enough protein, even with low carbs! Here are our best finds!

Introducing 12 high protein low carb vegan recipes!

1. Crunchy Asian Tofu Salad

Check out the recipe here
4.73 from 18 votes
Protein: 24g
Calories: 496kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: serious salad upgrade, crunchy and bright

A crunchy and colourful mix of delicious vegan foods that look great and taste even better! The best way to incorporate a salad into your plant-based meals!

2. Smashed Cucumber and Edamame

Check out the recipe here
5 from 2 votes
Protein: 11g
Calories: 146kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: light lunch or snack, raw ingredients

Try this oriental-inspired smashed cucumber and edamame recipe, a quick high-protein snack to have at home or on the go! Also works well as a side dish to larger meal in a plant-based diet.

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3. Avocado Spinach Smoothie

Check out the recipe here
4.72 from 28 votes
Protein: 18g
Calories: 293kcal
Ready in:6 minutes
Recipe by: Dave Bell

Bonus: filling, fuelling, simple to prepare

Avocado Spinach Smoothie, a great high protein vegan recipe for weight loss (check out other tasty vegetable smoothies here). It packs high amounts of almost everything – fibre, protein, vitamins A and C, potassium, iron, calcium – a good choice all round and a true nutrition bomb.

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Prep Time:6 minutes
Total Time:6 minutes
Servings:2 big glasses
Calories:292kcal

Ingredients

Instructions

  • Throw everything into a blender and blend for 60 seconds.
  • Done.

NOTES

IF YOU LIKED THIS RECIPE: Check out our classic Spinach Banana Smoothie. Just 3 ingredients, but also pretty dang awesome. Or if you like to go the sweet route check out this Breakfast Kiwi Banana Smoothie.
INSPIRED BY: Ben Greenfield.

Nutrition

Nutrition Facts
12 High Protein Low Carb Vegan Recipes (20g+ protein)
Serving Size
 
402 g
Amount per Serving
Calories
292
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
4
g
25
%
Cholesterol
 
31
mg
10
%
Sodium
 
479
mg
21
%
Potassium
 
494
mg
14
%
Carbohydrates
 
15
g
5
%
Fiber
 
5
g
21
%
Sugar
 
5
g
6
%
Protein
 
14
g
28
%
Vitamin A
 
1880
IU
38
%
Vitamin C
 
16
mg
19
%
Calcium
 
198
mg
20
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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4. Low Carb High Taste Zoodles

Check out the recipe here
4.67 from 27 votes
Protein: 16g
Calories: 364kcal
Ready in:15 minutes

Bonus: delicious, refreshing, super speedy

Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles with cherry tomatoes ready in just 15 minutes, excellent for a quick lunch or dinner (easily one of our fave vegan zucchini recipes!). Truly one of the easiest high protein vegan/ vegetarian recipes.

5. Tofu Scramble

Protein: 16g
Calories: 275kcal
Ready in: 10 minutes
Recipe by: DebraKlein
Bonus: easy, tasty, healthy

Vegan Tofu Scramble for a quick and easy breakfast. A delicious low carb high protein vegan recipe for an alternative to scrambled eggs (if you don’t mind eating eggs every so often, try these high protein low carb vegetarian dishes too). Seriously one of the easiest vegan meals with 16 grams protein (and we don’t mess around when it comes to plant-based protein meals!)!

6. Keto Berry Smoothie

Protein: 14g
Calories: 131kcal
Ready in: 5 minutes
Recipe by: WholesomeYum
Bonus: sweet, fibrous, refreshing

An EASY berry protein smoothie recipe made with just 7 simple ingredients and no added sugar. Suitable for a vegetarian diet, vegan diet and keto diet and can be whizzed up in minutes in a smoothie maker or food processor. Try this low carb vegan recipe for a healthy smoothie that is perfect for low-carb diets (this is definitely one of our fave vegetarian low carb breakfast recipes)!

7. Kung Pao Tofu

Protein: 13g
Calories: 238kcal
Ready in: 25 minutes
Recipe by: SpiceCravings
Bonus: sweet, spicy, full of veg

This Kung Pao Tofu is a healthy, vegetarian version of your favorite Chinese takeout without the animal products (check out these healthy vegetarian Chinese recipes, if you want more ideas like this and are ok with dairy!). Stir fried veggies and tofu are tossed in a sweet and spicy sauce for a delicious meal that only takes 25 minutes to make! The perfect easy high protein vegan recipe!

8. Sriracha and Peanut Butter Tofu

Protein: 15g
Calories: 191kcal
Ready in: 37 minutes
Recipe by: Kalyn’sKitchen
Bonus: rich, tasty, umami flavours

For this Peanut Butter Tofu with Sriracha, strips of firm tofu are fried and served with a peanut-butter sauce, where the nut butters boost protein intake. And this low carb high protein vegan recipe is so easy, remember to pick up some tofu next time you’re at the grocery stores!

9. Tofu Panzanella Salad

Protein: 23g
Calories: 277kcal
Ready in: 15 minutes
Recipe by: FitMealIdeas
Bonus: fresh, full of veg, easy, so much protein

Try this spicy tofu Panzanella salad that is vegan, low-carb, protein-packed, and gluten-free. Replacing bread with pan-roasted crispy tofu to make it healthier. It’s slightly higher in grams of carbs but it absolutely rammed with protein too, so we just had to include it, and tofu is one of the few vegan complete proteins, meaning it contains all nine essential amino acids!

10. Vegan Salami

Protein: 16g
Calories: 111kcal
Ready in: 55 minutes
Recipe by: ThisHealthyKitchen
Bonus: spicy, delicious, versatile

Spicy vegan salami that’s meaty, smoky, packed with flavour and truly irresistible. It’s easy to make, with a perfectly chewy texture, you may have a hard time believing it’s vegan! An awesome homemade plant-based protein vegan food and your best friend if you’re plant based but crave umami flavour!

11. Vegan Seitan Chicken Breast

Protein: 27g
Calories: 148kcal
Ready in: 40 mins
Recipe by: MyPlantifulCooking
Bonus: super high protein, perfect with a side salad

These vegan chicken breasts are super meaty and chewy, making them a great high-protein meat substitute! Easy to make and can be grilled, fried, or baked. Seitan chicken is also freezable, making it a great recipe to meal prep on the weekends.

12. Vegan Hot Pot

Protein: 16g
Calories: 207kcal
Ready in: 1 hour
Recipe by: IHeartUmami
Bonus: warming, one pot wonder

Vegan hot pot with milky miso broth is a healthy recipe loaded with vegetables. This shows you how to host a hot pot party at home easily!

High protein low carb vegan recipes FAQ

What vegan foods are high in protein and low in carbs?

The best low carb vegan sources of protein include legumes (like black beans and lentils), soy products (like tempeh and soy) and nuts (like peanuts, almonds and similar nut butters). Try to aim for whole, unprocessed and fresh foods where possible as it’s easier to keep track of the carbohydrates this way!

What happens if you don’t eat enough protein?

A lack of protein can cause you to lose muscle mass, impacting everything from your strength to your balance, and can lead to complications like anemia, swelling and slow healing injuries and cuts.

How do vegans avoid eating too many carbs?

It’s important to avoid becoming over reliant on carbs in a vegan diet, which is why foods like tofu, tempeh, lentils, beans and nuts are the best way to incorporate plant based protein into every meal time. It’s easy to make direct substitutes, like swapping scrambled eggs for scrambled tofu, or mince meat for lentils cooked with olive oil and red onion for the base of a vegan bolognese. Even adding a sprinkling of nutritional yeast to your meals can help!

Check out our vegan meal plan for more inspiration, and be sure to let me know in the comments which of these high protein low carb meals you want to make first!

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