Download our FREE 7-Day Vegetarian

High Protein Meal Plan

Test link

40 Vegan Low-Calorie Meals – No More Empty Calories

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

40 Vegan Low Calorie Meals - | Hurry The Food Up

Finding the best recipes on the internet can be hard, and it gets even harder when you’re looking for something specific like vegan low-calorie meals.

We know that it’s easier said than done to find recipes that aren’t hiding mayo in the ingredients list or sneaking in tons of calories.

Lucky for you, we’ve done all the searching and we’ve come up with a list of 40 vegan low-calorie meals that will make your mouth water.

From low calorie breakfasts to low calorie dinner recipes, every recipe on this list is totally vegan.

Plus all of these vegan weight loss recipes have under 400 calories (and most are much lower!), so go crazy and try them all!

If you’re looking for recipes that aren’t strictly vegan, check out our list of vegetarian low-calorie recipes.

Are vegan low-calorie meals really that healthy?

If you’re looking for low-calorie foods, you’re probably trying to lose weight. But did you know that a vegan diet works well for healthy weight loss?

We made this list of vegan low-calorie recipes just to prove it!

Choosing a vegan diet helps you focus on nutrient-dense foods which is ideal for weight loss according to these studies on vegan weight loss.

This is good for weight loss because it helps avoid empty calories that come from heavily processed foods, which are often not vegan (read up on empty calories here).

While healthy vegan recipes can be found in many places, this list covers specifically those vegan low-calorie recipes.

If you want to learn more about weight loss and the science behind it, our Weight Loss Book might be just what you’re looking for! (it’s vegetarian-based, not vegan – but the principles still apply!)

Otherwise, keep scrolling to enjoy our list of vegan low-calorie meals!

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

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: dreamy and healthy
231 calories 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!

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: sweet and creamy
158 calories per serving

Our Chia Breakfast Pudding calls for just 5 ingredients. Excellent for all those who don’t like to chow down on a big bowl of oats every morning!

40 Vegan Low Calorie Meals - Easy Chocolate Banana Protein Muffins | Hurry The Food Up

Easy Chocolate Banana Protein Muffins

Check out the recipe here

Ready in: 35 minutes
Recipe by: ChelseaPeachTree
Bonus: grab and go
150 calories per serving

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.

Bulgur Porridge

Check out the recipe here
5 from 12 votes
Protein: 9g
Calories: 300kcal
Ready in:12 minutes
Recipe by: HurryTheFoodUp

Bonus: full of nutrients
300 calories per serving

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

40 Vegan Low Calorie Meals - Blueberry Kale Smoothie with Banana | Hurry The Food Up

Blueberry Kale Smoothie with Banana

Check out the recipe here

Ready in: 5 minutes
Recipe by: TheMatbakh
Bonus: fresh and fruity
324 calories per serving

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 Vitamix blender.

40 Vegan Low Calorie Meals - Sweet Potato Waffles | Hurry The Food Up

Sweet Potato Waffles

Check out the recipe here

Ready in: 12 minutes
Recipe by: YumVeganBlog
Bonus: sweet and easy
179 calories per serving

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!

Chickpea Flour Pancake #3 – Fennel and Olive

Check out the recipe here
4.78 from 18 votes
Protein: 8g
Calories: 232kcal
Ready in:25 minutes
Recipe by: Hauke

Bonus: crispy and delicious
232 calories per serving

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

Lunch

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

Check out the recipe here
4.84 from 12 votes
Protein: 22g
Calories: 368kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: tangy and interesting
368 calories 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!

40 Vegan Low Calorie Meals - Ginger-Miso Noodle Salad | Hurry The Food Up

Ginger-Miso Noodle Salad

Check out the recipe here

Ready in: 20 minutes
Recipe by: MyQuietKitchen
Bonus: oil-free, and gluten-free
360 calories per serving

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, carrot, edamame, and corn are tossed with a flavorful ginger-miso dressing.

40 Vegan Low Calorie Meals - Vegan Roasted Red Pepper and Tomato Soup | Hurry The Food Up

Vegan Roasted Red Pepper and Tomato Soup

Check out the recipe here

Ready in: 55 minutes
Recipe by: HomeCookedRoots
Bonus: cozy and comforting
188 calories per serving

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 the crispy garlic herb bread is a must. Have this on the table in less than an hour.

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: tasty and protein-packed
398 calories per serving

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

40 Vegan Low Calorie Meals -  Vegan Couscous Salad with Spiced Chickpeas | Hurry The Food Up

Vegan Couscous Salad with Spiced Chickpeas

Check out the recipe here

Ready in: 25 minutes
Recipe by: ChelseaDishes
Bonus: fresh and summery
337 calories per serving

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

Creamy Curried Lentil Soup with Coconut

Check out the recipe here
5 from 8 votes
Protein: 14g
Calories: 462kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: all the protein you need
334 calories 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!

40 Vegan Low Calorie Meals -  Vegan Cobb Salad With Tangy White Bean Dressing | Hurry The Food Up

Vegan Cobb Salad With Tangy White Bean Dressing

Check out the recipe here

Ready in: 26 minutes
Recipe by: ThisHealthyKitchen
Bonus: low cal and oil-free
282 calories per serving

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

Ajo Blanco

Check out the recipe here
5 from 4 votes
Protein: 3g
Calories: 204kcal
Ready in:12 minutes
Recipe by: Cristina & HurryTheFoodUp

Bonus: totally different
204 calories per serving

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.

40 Vegan Low Calorie Meals -  Low Calories Protein Pasta Salad with Kidney Beans and Lettuce | Hurry The Food Up

Low Calories Protein Pasta Salad with Kidney Beans and Lettuce

Check out the recipe here

Ready in: 15 minutes
Recipe by: MyPlantifulCooking
Bonus: low-calorie and oil-free
293 calories per serving

This hearty protein pasta salad with kidney beans and lettuce is low 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.

40 Vegan Low Calorie Meals -  Vegan Leek & Potato Soup | Hurry The Food Up

Vegan Leek & Potato Soup / Vegan Vichyssoise

Check out the recipe here

Ready in: 30 minutes
Recipe by: NoSweatVegan
Bonus: smooth and creamy
153 calories per serving

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

40 Vegan Low Calorie Meals -  Vegan Ramen Soup w/ Zucchini Noodles | Hurry The Food Up

Vegan Ramen Soup w/ Zucchini Noodles

Check out the recipe here

Ready in: 45 minutes
Recipe by: JarOfLemons
Bonus: warm and packed with veggies
96 calories per serving

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

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
254 calories per serving

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

40 Vegan Low Calorie Meals -  Curried Vegan Cauliflower Steak Salad | Hurry The Food Up

Curried Vegan Cauliflower Steak Salad

Check out the recipe here

Ready in: 40 minutes
Recipe by: TheDevilWearsSalad
Bonus: something you’ve never tried before
305 calories per serving

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!

Pea and Mint Soup

Check out the recipe here
4.84 from 36 votes
Protein: 9g
Calories: 234kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: bright and summery
129 calories per serving

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

Dinner

Goi Cuon – authentic Vietnamese spring rolls

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

Bonus: perfect for summer
188 calories per serving

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

40 Vegan Low Calorie Meals -  Vegan Smoked Tofu Kedgeree | Hurry The Food Up

Vegan Smoked Tofu Kedgeree

Check out the recipe here

Ready in: 45 minutes
Recipe by: TraditionalPlantBasedCooking
Bonus: smokey and flavourful
333 calories per serving

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

Ready in: 40 minutes
Recipe by: VeggieChick
Bonus: spicy and filling
233 calories per serving

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.

40 Vegan Low Calorie Meals -  Vegan Jajangmyeon | Hurry The Food Up

Vegan Jajangmyeon (Black Bean Noodles)

Check out the recipe here

Ready in: 45 minutes
Recipe by: MyPlantifulCooking
Bonus: a new and exciting noodle bowl
326 calories per serving

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

40 Vegan Low Calorie Meals -  Easy Vegan Black Bean Sheet Pan Taco | Hurry The Food Up

Easy Vegan Black Bean Sheet Pan Taco

Check out the recipe here

Ready in: 40 minutes
Recipe by: ChelseaPeachTree
Bonus: colourful and fun
144 calories per serving

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

40 Vegan Low Calorie Meals - Pad Pak Thai | Hurry The Food Up

Pad Pak Thai (Stir Fried Vegetables)

Check out the recipe here

Ready in: 30 minutes
Recipe by: OrganicallyAddison
Bonus: quick and tasty
178 calories per serving

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.

40 Vegan Low Calorie Meals - Bharwa Shimla Mirch | Hurry The Food Up

Bharwa Shimla Mirch (Stuffed Green Bell Peppers)

Check out the recipe here

Ready in: 40 minutes
Recipe by: IndianAmbrosia
Bonus: exciting and spicy
249 calories per serving

Bharwa 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.

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
383 calories per serving

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!

40 Vegan Low Calorie Meals - Vegan White Bean Chili | Hurry The Food Up

Vegan White Bean Chili

Check out the recipe here

Ready in: 45 minutes
Recipe by: VeganCocotte
Bonus: warm and wintery
348 calories per serving

Cosy and filling, this vegan white bean chilli is loaded with veggies and packed with flavour. It’s also super easy to make, and it only takes 45 minutes to have a steaming bowl of chilli goodness in your hands.

40 Vegan Low Calorie Meals - Spaghetti Squash Marinara | Hurry The Food Up

Spaghetti Squash Marinara

Check out the recipe here

Ready in: 50 minutes
Recipe by: ChampagneTastes
Bonus: comfort food
274 calories per serving

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

40 Vegan Low Calorie Meals - Spinach and Rice Stew | Hurry The Food Up

Spinach and Rice Stew

Check out the recipe here

Ready in: 30 minutes
Recipe by: Mamazilla
Bonus: nutrient-packed
219 calories per serving

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

40 Vegan Low Calorie Meals - Vegan Zucchini Noodles w/ Bolognese | Hurry The Food Up

Vegan Zucchini Noodles w/ Bolognese

Check out the recipe here

Ready in: 55 minutes
Recipe by: ThisHealthyKitchen
Bonus: low carb and still tasty
282 calories per serving

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

Speedy Vegan Burrito

Check out the recipe here
4.81 from 21 votes
Protein: 11g
Calories: 316kcal
Ready in:20 minutes

Recipe by: HurryTheFoodUp
Bonus: bright and exciting
316 calories per serving

This creamy and rich vegan Thai red curry with tofu is a great hearty dinner to have ! Easy to make and ready in 45 minutes.

40 Vegan Low Calorie Meals - Vegetarian Yaki Udon | Hurry The Food Up

Vegetarian Yaki Udon

Check out the recipe here

Ready in: 20 minutes
Recipe by: TheVegConnection
Bonus: quick and tasty
150 calories per serving

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 favourite!

40 Vegan Low Calorie Meals - Creamy Vegan Thai Red Curry With Tofu | Hurry The Food Up

Creamy Vegan Thai Red Curry With Tofu

Check out the recipe here

Ready in: 40 minutes
Recipe by: MyPlantifulCooking
Bonus: bright and exciting
346 calories per serving

This creamy and rich vegan Thai red curry with tofu is a great hearty dinner to have ! Easy to make and ready in 45 minutes.

40 Vegan Low Calorie Meals - Quinoa Black Bean Tacos Recipe | Hurry The Food Up

Quinoa Black Bean Tacos Recipe

Check out the recipe here

Ready in: 25 minutes
Recipe by: FoolProofLiving
Bonus: perfect for weeknights
287 calories per serving

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.

40 Vegan Low Calorie Meals - Vegan Stuffed Shells With Kale And Sun-dried Tomatoes | Hurry The Food Up

Vegan Stuffed Shells With Kale And Sun-dried Tomatoes

Check out the recipe here

Ready in: 1 hour and 10 minutes
Recipe by: MelissaTraub
Bonus: cheesy but still vegan
307 calories per serving

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

40 Vegan Low Calorie Meals - Mushroom San Choy Bow | Hurry The Food Up

Mushroom San Choy Bow

Check out the recipe here

Ready in: 50 minutes
Recipe by: ItsNotComplicated
Bonus: savory and full of nutrients
202 calories per serving

Enjoy the vibrant flavours of my Mushroom San Choy Bow. This is a great vegetarian version of a Chinese classic dish. It will be enjoyed by vegetarians and carnivores alike.

Red Pesto Pasta

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

Bonus: easy, breezy, beautiful
395 calories per serving

Red Pesto Pasta – The natural evolution of a classic dish. The pesto is all vegan and has received so much praise already 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

  • 1 handful sunflower seeds (or use whatever seeds you have around)
  • 7 oz pasta (wholegrain would be best)
  • 1 onion
  • 1 tbsp olive oil
  • 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.
  • Dice the onion and fry it with olive oil in a pan on medium heat.
  • 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!
  • Drain the cooked pasta then add it into the pan, mix in red pesto, spinach/arugula and a good handful of diced 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
40 Vegan Low Calorie Meals – No More Empty Calories
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!

We hope this list has helped you find the vegan low-calorie meals you were looking for. 

From low-calorie soups and low-calorie salads to low-calorie vegan breakfasts and low-calorie vegan dinners, this compilation of  vegan recipes for weight loss could just be the key to sticking to your diet.

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!

Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan

  • Female and Male Version
  • Grocery List
  • Min 25g protein per recipe