Download our FREE 7-Day Vegetarian

High Protein Meal Plan

Test link

70+ Vegan Low-Calorie Meals for 2023 (Dinners too!)

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

Do you know the worst part of a vegan low-calorie meal? How soul-crushingly disappointing it tastes.

70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

No, no, hear me out. I am as interested in a low-cal meal as the next guy (well, slightly more so, cos hello, day job!) but some of the offerings out there are practically after-thoughts.

Like, appearance prizes. Just ticking the boxes, not really committing, you know what I mean?

I want vegan low-calorie recipes that commit. Vegan meals mean it, that are all about nourishment, taste, flavor… Tucking into one should make you break into the Hallelujah Chorus, almost!

I want healthy vegan recipes that truly lean into being vegan and low-calorie, not just substitutions because that’s how they end up tasting – like a substitute!

So, I set out on a search for authentic vegan recipes, healthy recipes that do not break the calorie bank but still deliver on taste.

The nutrition

Though I say “low-calorie”, I want to get one thing clear right at the outset – HTFU does not subscribe to starvation diets, in the name of “low-calorie”. We are in this for the long game, not quick gains.

You will find no “diet foods” here, only amazing healthy vegan recipes!

This means none of the recipes will leave you hungry and unsatisfied. They will all have good amounts of fiber, fats, protein, and whole grains so you will feel satiated after tucking into them.

No sudden blood sugar dips and digging into the kids’ sweet stash on my watch!

By low-calorie meal, I mean none of these vegan/vegetarian recipes will top the upper limit of 450 calories. Any higher and you could bump up against your day’s calorie deficit, knocking it off and spoiling your weight loss efforts.

But too low and it is just as bad, as starving yourself thin never works.

Sustainable, achievable, and practical. That’s the motto!

Now that you are all hanging on to my every word, let’s get this party started.

Bring on the vegan low-calorie meals!

(I hope you read that with a proper Anton Du Beke flourish!)

Breakfasts

Vegan Noatmeal Recipe (Fruity Quinoa Porridge)

Check out the recipe here
5 from 2 votes
Protein: 19g
Calories: 418kcal
Ready in:18 minutes
Recipe by: Abril Macías

Bonus: the perfect animal-friendly alternative to traditional oatmeal. It’s gluten-free, too!

Noatmeal is a high-protein oatmeal recipe alternative, made without oats. This noatmeal recipe has a base of quinoa, hemp seeds, and chia seeds.

The Best Vegan Tofu Scramble Recipe for Breakfast

Check out the recipe here
5 from 4 votes
Protein: 21g
Calories: 369kcal
Ready in:10 minutes

Bonus: tasty, protein-packed meal

Firm tofu meets flavourful spices and luscious veggies to make the ultimate vegan breakfast, a tofu scramble. If you’re searching for an egg-free alternative to the classic, you’ve just hit the jackpot!

Subscribe to get our FREE 7-Day Vegetarian Weight Loss Meal Plan
 

vegetarian weight loss meal plan
  • Female & Male Version
  • Grocery List Included
  • All Recipes Included

Vegan Blackberry Smoothie

Check out the recipe here
4.67 from 6 votes
Protein: 22g
Calories: 482kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: try with different fruits for different flavors and tastes!

If you’re in a rush and don’t have time for a proper sit-down breakfast, then this super quick and delicious vegan blackberry smoothie is just what you need to start the day!

Vegan Bulgur Porridge with Sweet Rhubarb

Check out the recipe here
5 from 2 votes
Protein: 13g
Calories: 376kcal
Ready in:15 minutes
Recipe by: Abril Macías

Bonus: a sweet, tart, and fruity breakfast

Looking for a tasty new porridge recipe? Try bulgur porridge! No oats, just bulgur wheat, drizzled with sweet rhubarb!

Avocado Spinach Smoothie

Check out the recipe here
4.72 from 28 votes
Protein: 14g
Calories: 292kcal
Ready in:6 minutes
Recipe by: Dave

Bonus: pretty darn healthy!

This avocado spinach smoothie is a high protein vegan breakfast inspired by Ben Greenfield – a nutrition and fitness expert, triathlon and Spartan Race competitor, as well as New York Times Bestseller.

Vegan French Toast

Check out the recipe here
5 from 7 votes
Protein: 6g
Calories: 232kcal
Ready in:12 minutes
Recipe by: HurryTheFoodUp

Bonus: fuss-free, lush breakfast

This vegan French toast should be on every food radar. Our simple guide with the dos and don’ts of French toast means breakfast has never been easier!

Chickpea Flour Pancakes

Check out the recipe here
4.76 from 144 votes
Protein: 10.1g
Calories: 253kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: for an added oomph, try them with tangy tamarind relish

A savory pancake begging to be eaten with pickles and chutneys or yogurts and cream. East meets West with this beautifully, wonderfully healthy dish.

Chia Breakfast Pudding

Check out the recipe here
4.80 from 10 votes
Protein: 6g
Calories: 158kcal
Ready in:7 minutes
Recipe by: HurryTheFoodUp

Bonus: the easiest way to use up overripe bananas

Chia breakfast pudding packs a lot of healthy goodness into a small package! Meet tomorrow’s breakfast!

Authentic Vegan Banana Pancakes

Check out the recipe here
4.78 from 75 votes
Protein: 7g
Calories: 231kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: an awesome pancake that is as fluffy and pancake-y as the eggy versions

Easy breakfast that is ready in 20 minutes. Complete with easy-to-follow cooking instructions compiled by the best vegan pancake makers around!

Bulgur Porridge

Check out the recipe here
5 from 13 votes
Protein: 16g
Calories: 374kcal
Ready in:12 minutes
Recipe by: HurryTheFoodUp

Bonus: full of nutrients

Bulgur porridge completely revitalizes the morning rush – with a naturally sweet (and incredibly tasty) whole-grain breakfast – it’s vegan, too!

Chickpea Flour Pancake #3 – Fennel and Olive

Check out the recipe here
4.78 from 18 votes
Protein: 8g
Calories: 232kcal
Ready in:20 minutes
Recipe by: Hauke

Bonus: crispy and delicious

These tangy chickpea pancakes are vegan and incredibly tasty. Getting them right is easy – just follow our simple cooking steps!

70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Easy Chocolate Banana Protein Muffins

Check out the recipe here

Protein: 8g
Calories: 150 kcals
Ready in: 35 minutes
Recipe by: ChelseaPeachTree
Bonus: grab and go

Enjoy an easy-to-make, moist chocolate banana protein muffin within 35 minutes. This simple-to-make vegan recipe is gluten-free and refined sugar-free, making it the perfect protein-packed snack.

70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Blueberry Kale Smoothie with Banana

Check out the recipe here

Protein: 5g
Calories: 324 kcals
Ready in: 5 minutes
Recipe by: TheMatbakh
Bonus: fresh and fruity

Get your fruit and vegetable servings with this blueberry kale smoothie with banana, strawberries, and a Honeycrisp apple. This vegan 5-minute breakfast or snack is toddler-approved and easy to whip up in your blender.

70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Sweet Potato Waffles

Check out the recipe here

Protein: 6g
Calories: 179 kcals
Ready in: 12 minutes
Recipe by: YumVeganBlog
Bonus: sweet and easy

These sweet potato waffles (vegan) are so crispy and delicious while also being sneakily healthy vegan waffles. Packed with delicious fall flavors, these easy waffles are filling and pretty light on calories and will fill any waffle cravings with flair!

Mains

Mouthwatering Meatless Chili Sin Carne (vegan)

Check out the recipe here
4.74 from 87 votes
Protein: 15g
Calories: 367kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: the perfect blend of protein, veggies, and spices

This mouthwatering vegan chili sin carne is great vegan comfort food for the whole family to enjoy. It’s that delicious you won’t even miss the meat, promise!

Vegan Lettuce Wraps

Check out the recipe here
5 from 3 votes
Protein: 15g
Calories: 370kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: a light meal that’s full of crunchy, veggie goodness

Fresh ingredients sing in our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu! These wraps are a great low-carb meal, and wonderful dinner party appetizers too.

Mexican Bean Stew

Check out the recipe here
4.82 from 11 votes
Protein: 15g
Calories: 398kcal
Ready in:25 minutes
Recipe by: Abril Macías

Bonus: plenty of fiber in this, to keep you chugging along smoothly

This vegetarian Mexican casserole is super healthy and is one of my favorite vegan weight loss recipes if that’s something that interests you!

Vegan Vegetable Lo Mein

Check out the recipe here
4.74 from 26 votes
Protein: 17g
Calories: 430kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: quicker than popping off to the local Chinese takeaway

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

Dal Khichdi and Kachumber Salad

Check out the recipe here
4.75 from 8 votes
Protein: 21g
Calories: 459kcal
Ready in:1 hour
Recipe by: Gabriella English

Bonus: creamy khichdi and crunchy salad make the perfect combo

The ultimate Indian comfort dish, dal khichdi is full of fiber and so will keep you going for a while. It’s healthy, light but still filling, and a source of complete protein. Try it now!

Smoked Tofu and Hummus Buddha Bowl

Check out the recipe here
4.78 from 18 votes
Protein: 21g
Calories: 426kcal
Ready in:15 minutes
Recipe by: Hauke

Bonus: the combination of flavourful rice and smoky tofu is pretty hard to beat

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

Vegan Mushroom Risotto

Check out the recipe here
4.89 from 18 votes
Protein: 12g
Calories: 404kcal
Ready in:35 minutes
Recipe by: Kat

Bonus: creamy without cream or cheese!

Risotto should be fluffy, creamy, and obviously, tasty. But how to make it creamy without the cream? That’s where the cooking technique comes in.

Speedy Vegan Burrito

Check out the recipe here
4.82 from 22 votes
Protein: 11g
Calories: 316kcal
Ready in:20 minutes

Bonus: perfect packed meal option

The new vegan burrito is here, paving the way and setting the standard. Mega quick and perfect for breakfast, lunch, or dinner!

Red Pesto Pasta

Check out the recipe here
5 from 7 votes
Protein: 11g
Calories: 395kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: with a little bit of pesto history thrown in!

Red Pesto Pasta – The natural evolution of a classic dish. The pesto is all vegan and has received so much praise already that you won’t believe it!

5 from 2 votes
Prep Time:5 minutes
Cook Time:15 minutes
Total Time:20 minutes
Servings:2 people
Calories:395kcal

Ingredients

  • 7 oz pasta (wholegrain would be best)
  • 1 onion
  • 1 tbsp olive oil
  • 1 handful sunflower seeds (or use whatever seeds you have around)
  • 3-4 tbsp red pesto (See notes below to make your own!)
  • 1 handful spinach (1 handful = 50g, arugula also works)
  • 1 handful cherry tomatoes

Instructions

  • Boil that pasta o’yours.
    7 oz pasta
  • Dice the onion and fry it with olive oil in a pan on medium heat.
    1 onion, 1 tbsp olive oil
  • While that’s cooking put the seeds in a frying pan and fry without oil. They’ll only take a minute or two so don’t let them burn!
    1 handful sunflower seeds
  • Drain the cooked pasta then add it into the pan, mix in red pesto, spinach/arugula and a good handful of diced cherry tomatoes.
    3-4 tbsp red pesto, 1 handful spinach, 1 handful cherry tomatoes
  • Add a few splashes of water if you want it a bit creamier.
  • Depending on what you want add rennet-free cheddar cheese for taste, or leave it out for a vegan version.
  • For serving add a couple more cherry tomatoes as a garnish, and sprinkle over the sunflower seeds.
  • Enjoy 🙂

NOTES

Our nutritional information table does not include the red pesto as the data depends massively on the type of pesto used. Click here for a healthy, nutritious homemade version.
IF YOU LIKED THIS RECIPE: then check out this lovely green pesto, or try this creamy avocado pasta for an amazing pesto alternative!

Nutrition

Nutrition Facts
70+ Vegan Low-Calorie Meals for 2023 (Dinners too!)
Serving Size
 
333 g
Amount per Serving
Calories
395
% Daily Value*
Fat
 
20
g
31
%
Saturated Fat
 
4.6
g
29
%
Sodium
 
36
mg
2
%
Potassium
 
271
mg
8
%
Carbohydrates
 
45
g
15
%
Fiber
 
10.5
g
44
%
Sugar
 
8.3
g
9
%
Protein
 
11
g
22
%
Vitamin A
 
2950
IU
59
%
Vitamin C
 
52.8
mg
64
%
Calcium
 
70
mg
7
%
Iron
 
3.4
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

Goi Cuon – authentic Vietnamese spring rolls

Check out the recipe here
5 from 7 votes
Protein: 6g
Calories: 188kcal
Ready in:30 minutes

Bonus: healthy ingredients sing in this traditional Vietnamese spring roll

Gỏi cuốn – these summer rolls are easy, authentic, and require absolutely no cooking. We’ve even included two simple but to-die-for sauces!

Pineapple Fried Rice

Check out the recipe here
4.85 from 19 votes
Protein: 6.2g
Calories: 383kcal
Ready in:30 minutes
Recipe by: Timo & HurryTheFoodUp

Bonus: the perfect combo

Pineapple Fried Rice. Some food pairings were just meant to be together, and this is one of them. Get your sweet, crunchy and tropical hit right now!

Vegan Smoked Tofu Kedgeree - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Vegan Smoked Tofu Kedgeree

Check out the recipe here

Protein: 12g
Calories: 333 kcals
Ready in: 45 minutes
Recipe by: TraditionalPlantBasedCooking
Bonus: smokey and flavourful

Enjoy a plate of traditional smoked tofu kedgeree prepared with curried rice, smoked tofu, and green peas. Finish off with a topping of juicy, warm tomatoes wedges and delicious parsley or coriander.

Protein: 8g
Calories: 233 kcals
Ready in: 40 minutes
Recipe by: VeggieChick
Bonus: spicy and filling

This easy peasy Potato Curry is totally loaded with Indian flavors, sweet peas, chickpeas, and golden potatoes in a creamy coconut milk base. It’s also super healthy and easy to make using just 1 pot and your blender.

Vegan Jajangmyeon - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Vegan Jajangmyeon (Black Bean Noodles)

Check out the recipe here

Protein: 17g
Calories: 326 kcals
Ready in: 45 minutes
Recipe by: MyPlantifulCooking
Bonus: a new and exciting noodle bowl

This saucy and rich Korean/Chinese-inspired vegan jajangmyeon, or black bean noodles, is better than any takeaway meal! This noodle dish is super easy & quick to fix.


Easy Vegan Black Bean Sheet Pan Taco - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Easy Vegan Black Bean Sheet Pan Taco

Check out the recipe here

Protein: 4g
Calories: 144 kcals
Ready in: 40 minutes
Recipe by: ChelseaPeachTree
Bonus: colorful and fun

Vegan Black Bean Sheet Pan Tacos are an easy, healthy recipe to add to your weekly night meals. Sheet pan peppers, Portobello mushrooms, onions, and so much more, all baked together in one pan for a simple-to-make meal.

Pad Pak Thai - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Pad Pak Thai (Stir Fried Vegetables)

Check out the recipe here

Protein: 4g
Calories: 178 kcals
Ready in: 30 minutes
Recipe by: OrganicallyAddison
Bonus: quick and tasty

This Pad Pak Thai is bursting with bold flavors! These easy stir-fried vegetables are easy, healthy, and delicious. This recipe is great for a light lunch or dinner, or healthy meal prep.

Bharwa Shimla Mirch - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Bharwan Shimla Mirch (Stuffed Green Bell Peppers)

Check out the recipe here

Protein: 6.5g
Calories: 249 kcals
Ready in: 40 minutes
Recipe by: IndianAmbrosia
Bonus: exciting and spicy

Bharwan shimla mirch is a healthy vegan Indian recipe that’s very popular in the northern parts of the country. Small green bell peppers are filled with a spicy potato filling and baked in the oven.

Serve with flat Indian breads like roti or paratha.

Vegan White Bean Chili |- 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 Hurry The Food Up

Vegan White Bean Chili

Check out the recipe here

Protein: 24g
Calories: 348 kcals
Ready in: 45 minutes
Recipe by: VeganCocotte
Bonus: warm and wintery

Cozy and filling, this vegan white bean chili is loaded with veggies and packed with flavor. It’s also super easy to make, and it only takes 45 minutes to have a steaming bowl of chili goodness in your hands. The perfect meal for a cold day!

Spaghetti Squash Marinara - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Spaghetti Squash Marinara

Check out the recipe here

Protein: 24g
Calories: 274 kcals
Ready in: 50 minutes
Recipe by: ChampagneTastes
Bonus: comfort food

This vegan spaghetti squash marinara is served with homemade marinara from canned, frozen, or fresh tomatoes. This easy meal is a perfect dinner for fall or winter!

70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Spinach and Rice Stew

Check out the recipe here

Protein: 4g
Calories: 219 kcals
Ready in: 30 minutes
Recipe by: Mamazilla
Bonus: nutrient-packed

Spinach & Rice Stew is a traditional greek dish called ‘spanakoruzo’ which literally means spinach and rice. It’s a vegan dish that mainly contains spinach, rice, onion, olive oil, and lemon juice.

This combination of rice and vegetables is not only delicious but also full of vitamins and nutrients.

Vegan Zucchini Noodles w/ Bolognese - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Vegan Zucchini Noodles w/ Bolognese

Check out the recipe here

Protein: 12g
Calories: 282 kcals
Ready in: 55 minutes
Recipe by: ThisHealthyKitchen
Bonus: low carb and still tasty

Hearty, rich and incredibly delicious veggie Bolognese sauce topped over a bed of spiralized vegan zucchini noodles for the ultimate, guilt-free comfort dish!

Vegetarian Yaki Udon - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Vegetarian Yaki Udon

Check out the recipe here

Protein: 4g
Calories: 150 kcals
Ready in: 20 minutes
Recipe by: TheVegConnection
Bonus: quick and tasty

This Vegetarian Yaki Udon recipe is a meatless version of a Japanese legend. Quick and easy to make yet full of nutritious ingredients, it’ll become your new favorite!

Creamy Vegan Thai Red Curry With Tofu - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Creamy Vegan Thai Red Curry With Tofu

Check out the recipe here

Protein: 12g
Calories: 346 kcals
Ready in: 40 minutes
Recipe by: MyPlantifulCooking
Bonus: bright, exciting, and easy vegan curry recipe

This creamy and rich vegan Thai red curry with tofu is a great hearty meal for those on a plant-based diet to have! Easy to make and ready in 45 minutes.

Quinoa Black Bean Tacos Recipe - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Quinoa Black Bean Tacos Recipe

Check out the recipe here

Protein: 8g
Calories: 287 kcals
Ready in: 25 minutes
Recipe by: FoolProofLiving
Bonus: perfect for weeknights

Recipe for Quinoa Black Bean Tacos with Avocado dressing. A quick, easy, and healthy vegan and gluten-free plant-based tacos made with quinoa filling.

Ready in 20 minutes, this simple taco recipe is guaranteed to be your favorite taco-Tuesday dinner.

Vegan Stuffed Shells With Kale And Sun-dried Tomatoes - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Vegan Stuffed Shells With Kale And Sun-dried Tomatoes

Check out the recipe here

Calories: 307 kcals
Ready in: 1 hour and 10 minutes
Recipe by: MelissaTraub
Bonus: cheesy but still vegan

Creamy and filled with flavor: you won’t miss the cheese! Perfect for guests, holidays, and meal prep. Serve with a delicious salad for a lovely meal.

Mushroom San Choy Bow - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Mushroom San Choy Bow

Check out the recipe here

Protein: 8g
Calories: 202 kcals
Ready in: 50 minutes
Recipe by: ItsNotComplicated
Bonus: savory and full of nutrients

Enjoy the vibrant flavors of Mushroom San Choy Bow. This is a great vegetarian version of a Chinese classic dish. The good news is, it will be enjoyable to both vegetarians and carnivores alike.

Salads

Easy Green Bean Salad

Check out the recipe here
5 from 9 votes
Protein: 2g
Calories: 254kcal
Ready in:3 minutes
Recipe by: HurryTheFoodUp

Bonus: bright and summery

This easy green bean salad is ready in a staggering three minutes. Not many lunches can beat that!

Easy Pear and Walnut Salad Recipe with Orange Dressing

Check out the recipe here
4.83 from 28 votes
Protein: 6g
Calories: 372kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: dairy-free, egg-free, gluten-free

A beautifully crunchy salad with a mix of rocket leaves, dried fruits, pear, and walnuts set this salad above the competition. And it’s vegan too!

Moroccan Couscous Salad

Check out the recipe here
4.80 from 15 votes
Protein: 12g
Calories: 427kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: highly nutritious and filling

This Moroccan salad is one to set your taste buds dancing. The best part? It contains a whopping SIX fruits and vegetables – eat this and you’re well on your way to ten a day!

Vegan Chickpea Winter Salad – Ready in 15 mins

Check out the recipe here
4.83 from 23 votes
Protein: 17g
Calories: 398kcal
Ready in:15 minutes
Recipe by: Jansen & HurryTheFoodUp

Bonus: the salad the winter has been waiting for

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!

Low Carb High Taste Zoodles

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

Bonus: a dish that is super easy to prepare

Low Carb High Taste Zoodles. Italian-style spiralized zucchini noodles are ready in just 15 minutes, excellent for a quick lunch or dinner.

Colourful Tabbouleh Salad

Check out the recipe here
5 from 1 vote
Protein: 9g
Calories: 370kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: extremely tasty – and quick too!

Colorful Tabbouleh Salad – bring Mediterranean flair to the table or into your lunch box! Ready in just 15 minutes, vegan, and super tasty!

Vegan Potato Salad

Check out the recipe here
4.71 from 24 votes
Protein: 6.6g
Calories: 231kcal
Ready in:35 minutes
Recipe by: Jansen

Bonus: reinvigorate your barbecues with some proper potato salad!

Damn Delicious Vegan Potato Salad – take your BBQ to the next level without oil or mayo in this delicious animal-friendly classic.

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

Check out the recipe here
4.79 from 14 votes
Protein: 22g
Calories: 368kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: tangy and interesting

This tangy tempeh salad is just the best – quick, tasty, and packed with enough protein. And better yet – use whatever you have in the fridge and fill it with lots of vegetables!

Ginger-Miso Noodle Salad - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Ginger-Miso Noodle Salad

Check out the recipe here

Protein: 15g
Calories: 360 kcals
Ready in: 20 minutes
Recipe by: MyQuietKitchen
Bonus: oil-free, and gluten-free

The easy, healthy dinner you need at the end of a long day, this rice noodle salad comes together in just 20 minutes, with 1 pot and minimal chopping.

Rice noodles, carrots, edamame, and corn are tossed with a flavorful ginger-miso dressing.

Vegan Couscous Salad with Spiced Chickpeas - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Vegan Couscous Salad with Spiced Chickpeas

Check out the recipe here

Protein: 11g
Calories: 337 kcals
Ready in: 25 minutes
Recipe by: ChelseaDishes
Bonus: fresh and summery

This light but satisfying plant-based salad is brimming with fresh veggie flavor. It’s the perfect summer entree or side dish.

Vegan Cobb Salad With Tangy White Bean Dressing - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Vegan Cobb Salad With Tangy White Bean Dressing

Check out the recipe here

Protein: 16g
Calories: 282 kcals
Ready in: 26 minutes
Recipe by: ThisHealthyKitchen
Bonus: low cal and oil-free

This vegan Cobb salad features smoky “bacon” flavored mushrooms, sweet corn, rich avocado, juicy tomato, zesty onion, and a creamy dressing that’s to die for!

Low Calories Protein Pasta Salad with Kidney Beans and Lettuce - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Low Calories Protein Pasta Salad with Kidney Beans and Lettuce

Check out the recipe here

Protein: 23g
Calories: 293 kcals
Ready in: 15 minutes
Recipe by: PlantifulCooking
Bonus: low cal and oil-free

This hearty protein pasta salad with kidney beans and lettuce is low in calories, healthy and vegan! Paired with a creamy Italian dressing, this recipe only requires a handful of simple ingredients and is ready in 15 minutes.

Curried Vegan Cauliflower Steak Salad - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Curried Vegan Cauliflower Steak Salad

Check out the recipe here

Protein: 11g
Calories: 305 kcals
Ready in: 40 minutes
Recipe by: TheDevilWearsSalad
Bonus: something you’ve never tried before

Imagine infusing a vegan cauliflower steak with some of the most aromatic spices found in curry powder. Then imagine the smells in the kitchen as they roast themselves into delectable pieces of joy. What a salad!

Soups

Pea and Mint Soup

Check out the recipe here
4.83 from 39 votes
Protein: 16g
Calories: 342kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: bright and summery light soup

Irresistible Pea and Mint Soup, the classic British dish that’s fresh, light, and with the promise of summer yet to come!

Ajo Blanco

Check out the recipe here
4.80 from 5 votes
Protein: 3g
Calories: 204kcal
Ready in:12 minutes
Recipe by: Cristina & HurryTheFoodUp

Bonus: totally different

The original white gazpacho soup hits all the right boxes – it’s cold and fresh with the perfect balance of sweet vs sour. It’s vegan-friendly too.

Creamy Curried Lentil Soup with Coconut

Check out the recipe here
5 from 9 votes
Protein: 19g
Calories: 493kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: all the protein you need with no excess calories

Follow our fool-proof simple cooking steps for the perfect coconut curry lentil soup. Packed with protein, fiber, and a high-summer taste!

Creamy Vegan Cauliflower Soup

Check out the recipe here
5 from 1 vote
Protein: 23g
Calories: 449kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: high protein soup, right here!

If you’re looking for a filling and healthy lunch that is also bringing the taste of Marrakech, then look no further than our Moroccan-spiced vegan cauliflower soup.

Asian-style Creamy Corn Soup

Check out the recipe here
4.78 from 9 votes
Protein: 9g
Calories: 395kcal
Ready in:20 minutes

Bonus: ready in 20 mins!

This speedy and roasted creamy corn soup is here to show the world just how much vegan food rocks. Why shouldn’t vegans have all the fun?!

Melon and Coconut Soup

Check out the recipe here
4.80 from 5 votes
Protein: 1.2g
Calories: 191kcal
Ready in:10 minutes
Recipe by: Cris & HurryTheFoodUp

Bonus: super easy and super delicious

It’s sweet, it’s cold, and it’s the ultimate fusion of melon and coconut. Ready in just ten minutes, this is the winning summer vegan appetizer.

Pimped Vegan Tomato Soup

Check out the recipe here
5 from 7 votes
Protein: 14g
Calories: 407kcal
Ready in:45 minutes
Recipe by: Timo & HurryTheFoodUp

Bonus: say bye to your boring old tomato soup recipes!

Show the competition why there’s only one winner with this creamy vegan and vegetarian tomato soup. No dairy, just awesome.

Vegan Potato Soup

Check out the recipe here
4.89 from 44 votes
Protein: 5g
Calories: 287kcal
Ready in:35 minutes
Recipe by: HurryTheFoodUp

Bonus: full-on flavor!

This is not some bland version of a traditional potato soup, but a full-blown delicious recreation built from scratch – all vegan of course!

Easy Curried Butternut Squash and Coconut Soup

Check out the recipe here
4.83 from 17 votes
Protein: 9g
Calories: 358kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: one of the best things to eat in the summer months

Easy Curried Butternut Squash and Coconut Soup. A delicious blend of coconut sweetness and curried squash make this an absolute fall treat.

Vegan Roasted Red Pepper and Tomato Soup - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Vegan Roasted Red Pepper and Tomato Soup

Check out the recipe here

Protein: 6 g
Calories: 188 kcals
Ready in: 55 minutes
Recipe by: HomeCookedRoots
Bonus: cozy and comforting

This vegan tomato soup is perfect for fall! It’s creamy from the coconut milk and cauliflower, slightly cheesy, and the perfect comforting soup on cooler nights. Pairing with crispy garlic herb bread is a must.

Have this on the table in less than an hour.

Vegan Leek & Potato Soup |- 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 Hurry The Food Up

Vegan Leek & Potato Soup / Vegan Vichyssoise

Check out the recipe here

Protein: 4g
Calories: 153 kcals
Ready in: 30 minutes
Recipe by: NoSweatVegan
Bonus: smooth and creamy

This Vegan Leek & Potato Soup is velvety, smooth, and satisfying. It’s made with simple ingredients and gets its vibrant green color from the secret ingredient: leek greens!

Perfect for an entrée soup, side, or starter. In warm months, serve it cold for a refreshing Vegan Vichyssoise.

Vegan Ramen Soup w/ Zucchini Noodles - 70+ Lip-Smacking Vegan Low-Calorie Recipes for 2023 | Hurry The Food Up

Vegan Ramen Soup w/ Zucchini Noodles

Check out the recipe here

Calories: 96 kcals
Ready in: 45 minutes
Recipe by: JarOfLemons
Bonus: warm and packed with veggie

Ramen is a super easy go-to dish, the perfect satisfying meal that also happens to be conveniently low in price. Today, we’re going with a healthier version: Vegan Ramen Soup with Zucchini Noodles!

Snacks

Smashed Cucumber and Edamame (vegan protein snack)

Check out the recipe here
5 from 1 vote
Protein: 11g
Calories: 146kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: top of the healthy snack list

This nutritious smashed cucumber and edamame vegan protein snack is a great recipe to have in your repertoire. Make it in super quick time to eat at home or grab it on the go!

Gluten Free & Vegan Banana Bread

Check out the recipe here
5 from 6 votes
Protein: 6g
Calories: 300kcal
Ready in:1 hour 10 minutes

Bonus: top of the healthy snack list

This nutritious smashed cucumber and edamame vegan protein snack is a great recipe to have in your repertoire. Make it in super quick time to eat at home or grab it on the go!

Irresistible Vegan Banana Muffins with Sweet Apple Chunks

Check out the recipe here
4.67 from 33 votes
Protein: 3g
Calories: 171kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: super speedy bakes

These irresistible vegan banana muffins with sweet apple chunks are the real deal – they taste awesome and are on the totally well-behaved end of the healthy spectrum.

Desserts

Creamy Coconut Rice Pudding

Check out the recipe here
4.75 from 12 votes
Protein: 4.7g
Calories: 423kcal
Ready in:35 minutes
Recipe by: HurryTheFoodUp

Bonus: gluten-free, dairy-free, and totally vegan-friendly

Looking for a pudding with tropical vibes? Try this creamy coconut rice pudding with pineapple chunks. It’s vegan too!

Cinnamon Baked Pears with Crunchy Walnuts

Check out the recipe here
4.67 from 21 votes
Protein: 2g
Calories: 115kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: only has 4 natural ingredients

You just can’t beat this soft, sweet fruit, topped with delicious cinnamon and crunchy walnuts. Drop a dollop of creamy yogurt on top, drizzle on some syrup and you’ve got the perfect dessert.

Avocado Chocolate Mousse

Check out the recipe here
4.74 from 23 votes
Protein: 3.4g
Calories: 323kcal
Ready in:8 minutes
Recipe by: HurryTheFoodUp

Bonus: decadent dessert FTW!

Smooth and Creamy Chocolate Avocado Mousse – the truly healthy dessert that ticks all the right boxes. It’s vegan too, but you wouldn’t know it!

Low-Cal Questions

Does low-calorie mean healthy?

In a word, no. “Healthy”, “low calorie” etc are words that are loaded with intent but their meaning gets lost in the noise. It is possible to eat healthy without eating low-calorie meals and it is entirely possible to eat low-calorie meals that are far from healthy.

The unfortunate truth is that most commercially produced low-calorie foods are pumped full of sugar and fats to make them attractive to people.

At HTFU, the aim is to offer a sustainable path toward healthy weight loss. This means, not going under 400-450 calories and getting a good amount of healthy fats, fiber and protein in, so you are not starving for food or nutrients.

Is vegan food healthy?

Again, no. There are processed and junk foods that tick the vegan box. So, we cannot automatically conclude that vegan food is healthy. But there are plenty of healthy vegan foods out there – well, out here.

If you are looking for a vegan meal plan to help support your weight loss efforts, get in touch with us and we will show you how.

Can I hit my macro goals on a vegan, low-calorie diet?

Most definitely. It may not be as straightforward as a meat diet, but it is entirely possible to hit your macronutrient goals on a low-calorie vegan diet. Yes, you need to be creative about it but hey, that’s what we are here for!

I hope I have put your mind at ease and given you plenty of food for thought (heh!) regarding vegan, low-calorie meals. Take these recipes for a test drive and tell me how you fared!

Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating




4 comments
  1. 5 stars
    Thank you so much for all of these delicious vegan ideas!

    1. We’re glad you liked these ideas! Thanks for the comment, Addie!

  2. me sirvio mucho…….

    1. ¡estamos encantados de ayudar!