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21 Tasty Vegan High Protein Lunch Ideas

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21 Vegan High Protein Lunch Recipes title image | Hurry The Food Up

Lunchtime just got a whole lot more interesting with this list of vegan high protein lunches!

Whether you’re new to veganism or a seasoned plant based eater, finding tasty and quick vegan lunch ideas can get tricky.

This compilation of vegan high protein lunches is great if you’re trying to incorporate more protein into your vegan diet. We’ve rounded up easy vegan lunch ideas that are hassle free, tasty and meet your daily protein requirements!

If you want to take the work out of lunchtime, try out our high protein meal plan, which provides you with high protein lunch options for every day of the week!

Vegan lunch ideas: lots of options

A great vegan high protein lunch is one of those things that can be a real pick me up. Like your first morning coffee, a delicious vegan lunch can be one of those small joys that gets you through a busy day.

We’ve included salads, sandwiches and stir fries in this compilation so there are plenty of options to keep things interesting.

We have loads of meal prep friendly plant based high protein recipes like this vegan tuna salad or this vegetable and spanish rice combo are great if you’re in the office, or want a quick fix when WFH.

Alternatively, we have slightly more adventurous recipes like this vegan lo mein that is best eaten warm and is a great vegan high protein lunch recipe if you’re at home and want to try something new, or if you’re entertaining at the weekend.

Why should I eat a high protein vegan lunch?

Getting protein into a vegan diet is really not as hard as some detractors would have you believe. But you do need to know which vegan plant based sources to get it from, and how much of it you should be aiming to eat every day.

Beans, lentils, tofu and seitan are all great vegan protein sources. This tofu stir fry is the perfect example of that.

You will easily reach the recommended daily protein intake of 56–91 grams per day for the average male, and 46–75 grams per day for the average female if you enjoy this lentil bean salad for lunch.

High protein vegan lunches are especially useful if you’re trying to lose weight. Since protein takes longer than carbohydrates to digest, eating a protein packed lunch will help you to stay feeling full throughout the afternoon.

Protein is also essential for building muscle, boosting your metabolism and increasing fat burning.

This smoked tofu and hummus buddha bowl is a perfectly satisfying and balanced vegan lunch for weight loss!

Choosing a high protein vegan lunch with plant based protein sources is also a lot better for the planet – win, win, right?

If you want to follow that up with something as protein packed and delicious for dinner, head over to this compilation of mouthwatering vegan high protein meals for more inspiration!

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Vegan Vegetable Lo Mein

Check out the recipe here
4.71 from 24 votes
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: meal prep friendly, packed with fresh veg
430 calories per serving
17 g protein per serving

Looking for a speedy noodle dish, packed with vegetables and flavour? The search is over with this easy vegetable lo mein!

Vegan Lentil and Potato Salad

Check out the recipe here
5 from 6 votes
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: filling, salad upgrade, gluten free
420 calories per serving
16 g protein per serving

This protein packed vegan lentil and potato salad is a perfect weight loss recipe. It’s filling, healthy and nutritious, while still tasting amazing!

Smoked Tofu and Hummus Buddha Bowl

Check out the recipe here
4.87 from 15 votes
Ready in:15 minutes
Recipe by: Hauke

Bonus: super speedy, gluten free, meal prep friendly
399 calories per serving
19 g protein per serving

Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)

Arugula Lentil Salad From Heaven

Check out the recipe here
4.65 from 45 votes
Ready in:12 minutes
Recipe by: HurryTheFoodUp

Bonus: high in fibre, super simple
529 calories per serving
22 g protein per serving

This vegan buffalo chicken salad recipe uses soy curls or other vegan chicken products to make amazing 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.

Vegan Lentil Bolognese

Check out the recipe here
5 from 2 votes
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: fridge and freezer friendly, comfort food from scratch
582 calories per serving
27 g protein per serving

Love a good bolognese but trying to eat less meat? Try our healthy, plant-based lentil bolognese – you’ll never look back!

The Best High-protein Tangy Tempeh Salad – Quick & Vegan

Check out the recipe here
4.8 from 10 votes
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: salad upgrade, keeps in the fridge, tasty homemade dressing
368 calories per serving
22 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!

Vegan Tuna Salad

Check out the recipe here
4.89 from 18 votes
Ready in:15 minutes
Recipe by: Lorena Nart & HurryTheFoodUp

Bonus: meat free alternative, simple but tasty, works for sandwiches and salads
428 calories per serving
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!

Warm Vegan Taco Bowls

Check out the recipe here

Ready in: 40 minutes
Recipe by: MyQuietKitchen
Bonus: tofu, tempeh or bean protein options, gluten free
590 calories per serving
34 g protein per serving

Like a taco salad but minus the lettuce and with ALL of your favorite fixings. These healthy and simple Vegan Taco Bowls include sauteed veggies, rice, beans, avocado, and your choice of taco meat. So flavorful and filling. Perfect vegan meal anytime!

Fitness Lentil Bean Salad (25 Min, Vegan)

Check out the recipe here
4.69 from 35 votes
Ready in:25 minutes

Bonus: eat it hot or cold, super protein packed
551 calories per serving
34 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.

Peanut Butter Crunch Salad in a Jar

15 Fuelling Vegan Protein Salads - Peanut Crunch Salad in a Jar | Hurry the Food Up
Check out the recipe here

Ready in: 20 minutes
Recipe by: AVirtualVegan
Bonus: perfect for meal prep, salad upgrade, packed with veg
414 calories per serving
19 g protein per serving

A healthy, super tasty lunch doesn’t get any easier than this Peanut Crunch Salad in a Jar. Make up a bunch of them while meal prepping on Sunday and you will have grab-and-go lunches all ready in the fridge for your week ahead!

Black Bean Burgers

Check out the recipe here
4.9 from 29 votes
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: perfect meal prep, fridge and freezer friendly, high in fibre
433 calories per serving
18 g protein per serving

A black bean burger recipe that doesn’t fall apart, tastes awesome and can even be made vegan! What could be more BBQ perfect?

Vegan Chickpea Winter Salad – Ready in 15 mins

Check out the recipe here
4.79 from 23 votes
Ready in:15 minutes
Recipe by: Jansen & HurryTheFoodUp

Bonus: colourful plate, salad upgrade, gluten free
398 calories per serving
17 g protein per serving

An animal friendly, fresh and tangy winter salad with some serious health benefits. It’s fresh and new, but still prepped within 15 minutes – awesome!

Ready in: 35 minutes
Recipe by: ZardyPlants
Bonus: big on flavour, gluten free, fridge and freezer friendly
313 calories per serving
30 g protein per serving

A vegan take on the Phillipines’ national dish, Tofu Adobo is savory, sweet, tangy, rich, easy to make, yet a completely delicious dish.

Black Bean Soup

Check out the recipe here

Ready in: 30 minutes
Recipe by: TheForkedSpoon
Bonus: one pot wonder, gluten-free, leave it to simmer
359 calories per serving
21 g protein per serving

This Easy Black Bean Soup Recipe is made with basic pantry essentials including canned black beans, onion, carrots, and celery. Filled with hearty plant-based protein and gut-loving fiber, enjoy this healthy and delicious vegan soup with all your favorite toppings including salsa, sour cream, avocado, and more!

Ready in: 30 minutes
Recipe by: BePlantWell
Bonus: keeps well in the fridge, easy comfort food
390 calories per serving
19 g protein per serving

The best ever vegan chili recipe packed with flavor, quinoa, beans and corn. Easy to make and perfectly comforting and delicious.

Vegan Baked Beans

Check out the recipe here
4.75 from 12 votes
Ready in:15 minutes

Bonus: homemade comfort food, fridge friendly, super versatile
336 calories per serving
18 g protein per serving

Vegetarian Baked Beans. Thick and full flavoured with a moreish tang. Low in calories, ready in 15 minutes and just as good as the ‘original’ from Heinz!

Vegan Peanut Butter Noodles with Crispy Tofu

Peanut Butter Noodles | Hurry The Food Up
Check out the recipe here

Ready in: 35 minutes
Recipe by: MyPlantifulCooking
Bonus: rich and nutty, meal prep friendly
470 calories per serving
23 g protein per serving

This super flavorful vegan peanut butter noodles is served with perfectly crispy pan-fried tofu! Filling, hearty yet incredibly wholesome at the same time. Quick to make and is ready in 40 minutes.

Lentil Vegetable Soup

Check out the recipe here
5 from 7 votes
Ready in:45 minutes
Recipe by: Gabriela English

Bonus: nutrient dense, one pot wonder
438 calories per serving
19 g protein per serving

Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option!

Roasted Veggies and Spanish Rice

Check out the recipe here

Ready in: 45 minutes
Recipe by: LiveEatLearn
Bonus: easy home-made dressing, meal prep friendly
836 calories per serving
34 g protein per serving

Serving up some easy vegetarian meal prep today in the form of roasted veggies with Spanish rice, tossed in a creamy cilantro dressing!

Mouthwatering Meatless Chili Con Carne

Check out the recipe here
4.76 from 83 votes
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: fridge and freezer friendly, gluten free, tasty meal prep
367 calories per serving
15 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.

Quinoa Chickpea Buddha Bowl

Check out the recipe here
4.73 from 11 votes
Ready in:25 minutes
Recipe by: Hauke

Bonus: salad upgrade, keeps in the fridge, tasty homemade dressing
438 calories per serving
16 g protein per serving

This easy (and animal-friendly) lunch and dinner bowl hits all the right spots – grains, greens and a legume! What’s not to like?

How did you enjoy those vegetarian high protein lunches? Let us know in the comments!

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