High-Protein Vegan & Vegetarian Recipes: 27 Meals to Keep You Full

Finding healthy, high-protein meals that are filling and easy to prepare can be challenging, especially if you follow a vegan or vegetarian diet. This article presents 27 nutritious and delicious high-protein meal ideas, each crafted to be balanced and not overly caloric. All recipes are designed to be simple yet satisfying, ensuring you get the protein you need without compromising taste or nutrition.

1. Lentil and Spinach Soup

Ingredients: 1 cup lentils, 2 cups spinach, 1 onion, 2 garlic cloves, 1 carrot, 1 celery stalk, 4 cups vegetable broth, 1 tsp cumin, 1 tsp paprika, salt, and pepper to taste.

Instructions:

1. Sauté chopped onion, garlic, carrot, and celery in a pot until softened.
2. Add lentils, vegetable broth, cumin, paprika, salt, and pepper.
3. Bring to a boil, reduce heat and simmer for 20-25 minutes.
4. Stir in spinach and cook until wilted.
5. Serve hot.

Source: Minimalist Baker

Nutritional Values: Protein, Fiber, Iron, Vitamins A and C.
Calories: 220
Sugar: 4g
Sodium: 480mg
Vegan: Yes
Vegetarian: Yes

2. Quinoa and Black Bean Stuffed Peppers

Ingredients: 4 bell peppers, 1 cup cooked quinoa, 1 cup black beans, 1 cup corn, 1 onion, 2 garlic cloves, 1 cup diced tomatoes, 1 tsp cumin, 1 tsp chilli powder, salt, and pepper to taste.

Instructions:

1. Preheat oven to 375°F (190°C).
2. Sauté chopped onion and garlic in a pan until softened.
3. Add black beans, corn, diced tomatoes, cumin, chilli powder, salt, and pepper.
4. Mix in cooked quinoa.
5. Cut tops off bell peppers and remove seeds.
6. Stuff peppers with quinoa mixture and place in a baking dish.
7. Bake for 25-30 minutes until peppers are tender.

Source: Cookie and Kate

Nutritional Values: Protein, Fiber, Vitamin C, Iron.
Calories: 290
Sugar: 7g
Sodium: 620mg
Vegan: Yes
Vegetarian: Yes

3. Chickpea and Vegetable Stir-Fry

Ingredients: 1 cup chickpeas, 1 bell pepper, 1 zucchini, 1 carrot, 1 onion, 2 garlic cloves, 2 tablespoons soy sauce, 1 tablespoon olive oil, 1 tablespoon sesame seeds, salt, and pepper to taste.

Instructions:

1. Heat olive oil in a large pan or wok.
2. Sauté chopped onion and garlic until fragrant.
3. Add sliced bell pepper, zucchini, and carrot, stir-frying until tender.
4. Stir in chickpeas, soy sauce, sesame seeds, salt, and pepper.
5. Cook for an additional 5 minutes, stirring frequently.
6. Serve hot over rice or quinoa.

Source: Love and Lemons

Nutritional Values: Protein, Fiber, Vitamins A and C, Iron.
Calories: 280
Sugar: 5g
Sodium: 500mg
Vegan: Yes
Vegetarian: Yes

4. Tofu and Broccoli Stir-Fry

Ingredients: 1 block firm tofu, 2 cups broccoli florets, 1 onion, 2 garlic cloves, 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp ginger, 1 tsp cornstarch, salt, and pepper to taste.

Instructions:

1. Press tofu to remove excess water, then cut into cubes.
2. Heat sesame oil in a large pan or wok.
3. Sauté chopped onion and garlic until fragrant.
4. Add tofu cubes, cooking until golden brown on all sides.
5. Stir in broccoli, soy sauce, ginger, salt, and pepper.
6. Dissolve cornstarch in a small amount of water and add to the pan.
7. Cook until broccoli is tender and the sauce thickens.
8. Serve hot over rice.

Source: Eating Well

Nutritional Values: Protein, Fiber, Vitamins C and K, Iron.
Calories: 300
Sugar: 6g
Sodium: 580mg
Vegan: Yes
Vegetarian: Yes

5. Vegan Chickpea Salad Sandwich

Ingredients: 1 can chickpeas, 2 tbsp vegan mayonnaise, 1 tbsp Dijon mustard, 1 celery stalk, 1 green onion, 1 tbsp lemon juice, salt, and pepper to taste, whole grain bread.

Instructions:

1. Mash chickpeas in a bowl.
2. Mix in vegan mayonnaise, Dijon mustard, chopped celery, green onion, lemon juice, salt, and pepper.
3. Spread chickpea mixture on whole grain bread.
4. Top with lettuce, tomato, and any other desired sandwich fillings.
5. Serve as a sandwich or on a bed of greens.

Source: Downshiftology

Nutritional Values: Protein, Fiber, Vitamin C, Iron.
Calories: 320
Sugar: 5g
Sodium: 580mg
Vegan: Yes
Vegetarian: Yes

6. Edamame and Vegetable Sushi Rolls

Ingredients: 1 cup cooked sushi rice, 1 cup shelled edamame, 1 cucumber, 1 carrot, 1 avocado, nori sheets, soy sauce, pickled ginger.

Instructions:

1. Prepare sushi rice according to package instructions.
2. Slice cucumber, carrot, and avocado into thin strips.
3. Place a nori sheet on a bamboo sushi mat.
4. Spread a layer of sushi rice on the nori sheet, leaving a small border.
5. Arrange edamame, cucumber, carrot, and avocado strips on the rice.
6. Roll the nori sheet tightly using the bamboo mat.
7. Slice the roll into bite-sized pieces.
8. Serve with soy sauce and pickled ginger.

Source: Minimalist Baker

Nutritional Values: Protein, Fiber, Vitamins A and C, Iron.
Calories: 250
Sugar: 4g
Sodium: 500mg
Vegan: Yes
Vegetarian: Yes

7. Tempeh and Sweet Potato Buddha Bowl

Ingredients: 1 block tempeh, 1 large sweet potato, 1 cup quinoa, 2 cups kale, 1 avocado, 1 tbsp olive oil, 1 tbsp tahini, 1 tbsp lemon juice, salt, and pepper to taste.

Instructions:

1. Cook quinoa according to package instructions.
2. Slice sweet potato into cubes and roast in olive oil at 400°F (200°C) for 25-30 minutes.
3. Sauté tempeh in a pan until golden brown.
4. Massage kale with lemon juice and salt until tender.
5. Assemble bowls with quinoa, roasted sweet potato, tempeh, kale, and sliced avocado.
6. Drizzle with tahini and serve.

Source: Love and Lemons

Nutritional Values: Protein, Fiber, Vitamins A and C, Iron.
Calories: 420
Sugar: 6g
Sodium: 350mg
Vegan: Yes
Vegetarian: Yes

8. Red Lentil and Carrot Curry

Ingredients: 1 cup red lentils, 2 carrots, 1 onion, 2 garlic cloves, 1 tbsp curry powder, 1 tsp turmeric, 1 tsp cumin, 4 cups vegetable broth, 1 can coconut milk, salt, and pepper to taste.

Instructions:

1. Sauté chopped onion, garlic, and sliced carrots in a pot until softened.
2. Add curry powder, turmeric, cumin, salt, and pepper, cooking for 1 minute.
3. Stir in red lentils, vegetable broth, and coconut milk.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
5. Serve hot with rice or naan bread.

Source: BBC Good Food

Nutritional Values: Protein, Fiber, Vitamins A and C, Iron.
Calories: 370
Sugar: 9g
Sodium: 500mg
Vegan: Yes
Vegetarian: Yes

9. Chickpea and Spinach Stew

Ingredients: 1 can chickpeas, 2 cups spinach, 1 onion, 2 garlic cloves, 1 can diced tomatoes, 1 tsp cumin, 1 tsp paprika, salt, and pepper to taste.

Instructions:

1. Sauté chopped onion and garlic in a pot until softened.
2. Add chickpeas, diced tomatoes, cumin, paprika, salt, and pepper.
3. Simmer for 15-20 minutes.
4. Stir in spinach and cook until wilted.
5. Serve hot with rice or quinoa.

Source: Minimalist Baker

Nutritional Values:### 9. Chickpea and Spinach Stew Ingredients: 1 can chickpeas, 2 cups spinach, 1 onion, 2 garlic cloves, 1 can diced tomatoes, 1 tsp cumin, 1 tsp paprika, salt, and pepper to taste.

Instructions:

1. Sauté chopped onion and garlic in a pot until softened.
2. Add chickpeas, diced tomatoes, cumin, paprika, salt, and pepper.
3. Simmer for 15-20 minutes.
4. Stir in spinach and cook until wilted.
5. Serve hot with rice or quinoa.

Source: Minimalist Baker

Nutritional Values:

• Calories: 300
• Protein: 12g
• Carbohydrates: 45g
• Fiber: 10g
• Sugar: 8g
• Sodium: 520mg
  Vegan: Yes
  Vegetarian: Yes

10. Vegan Protein-Packed Smoothie

Ingredients: 1 cup almond milk, 1 banana, 1 cup spinach, 1 tablespoon chia seeds, 1 tablespoon almond butter, 1 scoop vegan protein powder, 1 teaspoon vanilla extract.

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve immediately.

Source: Healthline

Nutritional Values:

• Calories: 350
• Protein: 20g
• Carbohydrates: 40g
• Fiber: 12g
• Sugar: 18g
• Sodium: 180mg
  Vegan: Yes
  Vegetarian: Yes

11. Vegetable and Tofu Stir-Fry

Ingredients: 1 block firm tofu, 1 cup broccoli florets, 1 bell pepper, 1 carrot, 1 onion, 2 garlic cloves, 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp ginger, 1 tsp cornstarch, salt and pepper to taste.

Instructions:

1. Press tofu to remove excess water, then cut into cubes.
2. Heat sesame oil in a large pan or wok.
3. Sauté chopped onion and garlic until fragrant.
4. Add tofu cubes, cooking until golden brown on all sides.
5. Stir in broccoli, bell pepper, carrot, soy sauce, ginger, salt, and pepper.
6. Dissolve cornstarch in a small amount of water and add to the pan.
7. Cook until vegetables are tender and the sauce thickens.
8. Serve hot over rice.

Source: Eating Well

Nutritional Values:

• Calories: 280
• Protein: 20g
• Carbohydrates: 18g
• Fiber: 5g
• Sugar: 5g
• Sodium: 600mg
  Vegan: Yes
  Vegetarian: Yes

12. Vegan Lentil Shepherd’s Pie

Ingredients: 2 cups lentils, 4 cups vegetable broth, 1 onion, 2 garlic cloves, 2 carrots, 1 cup peas, 1 cup corn, 4 potatoes, 1 tbsp olive oil, salt, and pepper to taste.

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cook lentils in vegetable broth until tender.
3. Sauté chopped onion, garlic, carrots, peas, and corn in olive oil until softened.
4. Combine cooked lentils and vegetables and season with salt and pepper.
5. Boil potatoes until soft, then mash with olive oil, salt, and pepper.
6. Spread the lentil mixture in a baking dish and top with mashed potatoes.
7. Bake for 20-25 minutes until the top is golden brown.

Source: Minimalist Baker

Nutritional Values:

• Calories: 350
• Protein: 18g
• Carbohydrates: 65g
• Fiber: 12g
• Sugar: 8g
• Sodium: 450mg
  Vegan: Yes
  Vegetarian: Yes

13. Vegan Chickpea Salad Sandwich

Ingredients: 1 can chickpeas, 2 tbsp vegan mayonnaise, 1 tbsp Dijon mustard, 1 celery stalk, 1 green onion, 1 tbsp lemon juice, salt, and pepper to taste, whole grain bread.

Instructions:

1. Mash chickpeas in a bowl.
2. Mix in vegan mayonnaise, Dijon mustard, chopped celery, green onion, lemon juice, salt, and pepper.
3. Spread chickpea mixture on whole grain bread.
4. Top with lettuce, tomato, and any other desired sandwich fillings.
5. Serve as a sandwich or on a bed of greens.

Source: Downshiftology

Nutritional Values:

• Calories: 320
• Protein: 14g
• Carbohydrates: 45g
• Fiber: 10g
• Sugar: 5g
• Sodium: 580mg
  Vegan: Yes
  Vegetarian: Yes

14. Edamame and Vegetable Sushi Rolls

Ingredients: 1 cup cooked sushi rice, 1 cup shelled edamame, 1 cucumber, 1 carrot, 1 avocado, nori sheets, soy sauce, pickled ginger.

Instructions:

1. Prepare sushi rice according to package instructions.
2. Slice cucumber, carrot, and avocado into thin strips.
3. Place a nori sheet on a bamboo sushi mat.
4. Spread a layer of sushi rice on the nori sheet, leaving a small border.
5. Arrange edamame, cucumber, carrot, and avocado strips on the rice.
6. Roll the nori sheet tightly using the bamboo mat.
7. Slice the roll into bite-sized pieces.
8. Serve with soy sauce and pickled ginger.

Source: Minimalist Baker

Nutritional Values:

• Calories: 250
• Protein: 12g
• Carbohydrates: 40g
• Fiber: 8g
• Sugar: 4g
• Sodium: 500mg
  Vegan: Yes
  Vegetarian: Yes

15. Tempeh and Sweet Potato Buddha Bowl

Ingredients: 1 block tempeh, 1 large sweet potato, 1 cup quinoa, 2 cups kale, 1 avocado, 1 tbsp olive oil, 1 tbsp tahini, 1 tbsp lemon juice, salt, and pepper to taste.

Instructions:

1. Cook quinoa according to package instructions.
2. Slice sweet potato into cubes and roast in olive oil at 400°F (200°C) for 25-30 minutes.
3. Sauté tempeh in a pan until golden brown.
4. Massage kale with lemon juice and salt until tender.
5. Assemble bowls with quinoa, roasted sweet potato, tempeh, kale, and sliced avocado.
6. Drizzle with tahini and serve.

Source: Love and Lemons

Nutritional Values:

• Calories: 420
• Protein: 20g
• Carbohydrates: 55g
• Fiber: 12g
• Sugar: 6g
• Sodium: 350mg
  Vegan: Yes
  Vegetarian: Yes

16. Red Lentil and Carrot Curry

Ingredients: 1 cup red lentils, 2 carrots, 1 onion, 2 garlic cloves, 1 tbsp curry powder, 1 tsp turmeric, 1 tsp cumin, 4 cups vegetable broth, 1 can coconut milk, salt, and pepper to taste.

Instructions:

1. Sauté chopped onion, garlic, and sliced carrots in a pot until softened.
2. Add curry powder, turmeric, cumin, salt, and pepper, cooking for 1 minute.
3. Stir in red lentils, vegetable broth, and coconut milk.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
5. Serve hot with rice or naan bread.

Source: BBC Good Food

Nutritional Values:

• Calories: 370
• Protein: 18g
• Carbohydrates: 50g
• Fiber: 14g
• Sugar: 9g
• Sodium: 500mg
  Vegan: Yes
  Vegetarian: Yes

17. Chickpea and Spinach Stew

Ingredients: 1 can chickpeas, 2 cups spinach, 1 onion, 2 garlic cloves, 1 can diced tomatoes, 1 tsp cumin, 1 tsp paprika, salt, and pepper to taste.

Instructions:

1. Sauté chopped onion and garlic in a pot until softened.
2. Add chickpeas, diced tomatoes, cumin, paprika, salt, and pepper.
3. Simmer for 15-20 minutes.
4. Stir in spinach and cook until wilted.
5. Serve hot with rice or quinoa.

Nutritional Values:

• Calories: 300
• Protein: 12g
• Carbohydrates: 45g
• Fiber: 10g
• Sugar: 8g
• Sodium: 520mg
  Source: Minimalist Baker

Vegan: Yes
Vegetarian: Yes

18. Vegan Protein-Packed Smoothie

Ingredients: 1 cup almond milk, 1 banana, 1 cup spinach, 1 tablespoon chia seeds, 1 tablespoon almond butter, 1 scoop vegan protein powder, 1 teaspoon vanilla extract.

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve immediately.

Source: Healthline

Nutritional Values:

• Calories: 350
• Protein: 20g
• Carbohydrates: 40g
• Fiber: 12g
• Sugar: 18g
• Sodium: 180mg
  Vegan: Yes
  Vegetarian: Yes

19. Vegan Chili

Ingredients: 1 can kidney beans, 1 can black beans, 1 can diced tomatoes, 1 bell pepper, 1 onion, 2 garlic cloves, 1 tbsp chilli powder, 1 tsp cumin, 1 tsp paprika, salt, and pepper to taste.

Instructions:

1. Sauté chopped onion, garlic, and bell pepper in a pot until softened.
2. Add kidney beans, black beans, diced tomatoes, chilli powder, cumin, paprika, salt, and pepper.
3. Simmer for 25-30 minutes.
4. Serve hot with brown rice or cornbread.

Source: Minimalist Baker

Nutritional Values:

• Calories: 350
• Protein: 18g
• Carbohydrates: 55g
• Fiber: 15g
• Sugar: 10g
• Sodium: 600mg
  Vegan: Yes
  Vegetarian: Yes

20. Vegan Lentil Tacos

Ingredients: 1 cup lentils, 1 onion, 2 garlic cloves, 1 bell pepper, 2 tbsp taco seasoning, 1 cup vegetable broth, 1 cup salsa, taco shells, lettuce, tomato, avocado.

Instructions:

1. Sauté chopped onion and garlic in a pan until softened.
2. Add lentils, taco seasoning, and vegetable broth.
3. Simmer until lentils are tender and liquid is absorbed.
4. Stir in salsa.
5. Serve lentil mixture in taco shells with lettuce, tomato, and avocado.

Source: Minimalist Baker

Nutritional Values:

• Calories: 320
• Protein: 16g
• Carbohydrates: 50g
• Fiber: 14g
• Sugar: 8g
• Sodium: 450mg
  Vegan: Yes
  Vegetarian: Yes

21. Vegan BBQ Jackfruit Sandwich

Ingredients: 1 can young green jackfruit, 1 cup BBQ sauce, 1 onion, 1 garlic clove, whole grain buns, coleslaw.

Instructions:

1. Drain and rinse jackfruit.
2. Sauté chopped onion and garlic in a pan until softened.
3. Add jackfruit and BBQ sauce, cooking until jackfruit is tender and sauce is absorbed.
4. Shred jackfruit with a fork.
5. Serve jackfruit on whole grain buns with coleslaw.

Source: Minimalist Baker

Nutritional Values:

• Calories: 350
• Protein: 8g
• Carbohydrates: 65g
• Fiber: 10g
• Sugar: 18g
• Sodium: 900mg
  Vegan: Yes
  Vegetarian: Yes

22. Vegan Stuffed Bell Peppers

Ingredients: 4 bell peppers, 1 cup cooked quinoa, 1 cup black beans, 1 cup corn, 1 onion, 2 garlic cloves, 1 cup diced tomatoes, 1 tsp cumin, 1 tsp chilli powder, salt, and pepper to taste.

Instructions:

1. Preheat oven to 375°F (190°C).
2. Sauté chopped onion and garlic in a pan until softened.
3. Add black beans, corn, diced tomatoes, cumin, chilli powder, salt, and pepper.
4. Mix in cooked quinoa.
5. Cut tops off bell peppers and remove seeds.
6. Stuff peppers with quinoa mixture and place in a baking dish.
7. Bake for 25-30 minutes until peppers are tender.

Source: Minimalist Baker

Nutritional Values:

• Calories: 290
• Protein: 12g
• Carbohydrates: 50g
• Fiber: 10g
• Sugar: 8g
• Sodium: 600mg
  Vegan: Yes
  Vegetarian: Yes

23. Vegan Chickpea Salad

Ingredients: 1 can chickpeas, 2 tbsp vegan mayonnaise, 1 tbsp Dijon mustard, 1 celery stalk, 1 green onion, 1 tbsp lemon juice, salt, and pepper to taste.

Instructions:

1. Mash chickpeas in a bowl.
2. Mix in vegan mayonnaise, Dijon mustard, chopped celery, green onion, lemon juice, salt, and pepper.
3. Serve on a bed of greens or as a sandwich filling.

Source: Minimalist Baker

Nutritional Values:

• Calories: 320
• Protein: 14g
• Carbohydrates: 45g
• Fiber: 10g
• Sugar: 5g
• Sodium: 580mg
  Vegan: Yes
  Vegetarian: Yes

24. Vegan Lentil Stew

Ingredients: 1 cup lentils, 4 cups vegetable broth, 1 onion, 2 garlic cloves, 2 carrots, 2 celery stalks, 1 can diced tomatoes, 1 tsp thyme, 1 tsp rosemary, salt, and pepper to taste.

Instructions:

1. Sauté chopped onion, garlic, carrots, and celery in a pot until softened.
2. Add lentils, vegetable broth, diced tomatoes, thyme, rosemary, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 30-35 minutes.
4. Serve hot with crusty bread.

Source: Minimalist Baker

Nutritional Values:

• Calories: 350
• Protein: 18g
• Carbohydrates: 55g
• Fiber: 15g
• Sugar: 10g
• Sodium: 600mg
  Vegan: Yes
  Vegetarian: Yes

25. Vegan Mushroom Stroganoff

Ingredients: 1 cup mushrooms, 1 onion, 2 garlic cloves, 1 cup vegetable broth, 1 cup coconut milk, 1 tbsp soy sauce, 1 tbsp flour, salt, and pepper to taste, whole grain pasta.

Instructions:

1. Sauté chopped onion and garlic in a pan until softened.
2. Add mushrooms and cook until tender.
3. Stir in flour and cook for 1 minute.
4. Add vegetable broth, coconut milk, soy sauce, salt, and pepper.
5. Simmer until sauce thickens.
6. Serve over whole-grain pasta.

Source: Minimalist Baker

Nutritional Values:

• Calories: 400
• Protein: 12g
• Carbohydrates: 60g
• Fiber: 8g
• Sugar: 6g
• Sodium: 700mg
  Vegan: Yes
  Vegetarian: Yes

26. Vegan Spinach and Chickpea Curry

Ingredients: 1 can chickpeas, 2 cups spinach, 1 onion, 2 garlic cloves, 1 can diced tomatoes, 1 tbsp curry powder, 1 tsp cumin, 1 tsp turmeric, salt, and pepper to taste.

Instructions:

1. Sauté chopped onion and garlic in a pot until softened.
2. Add chickpeas, diced tomatoes, curry powder, cumin, turmeric, salt, and pepper.
3. Simmer for 15-20 minutes.
4. Stir in spinach and cook until wilted.
5. Serve hot with rice or naan bread.

Source: Minimalist Baker

Nutritional Values:

• Calories: 350
• Protein: 12g
• Carbohydrates: 55g
• Fiber: 10g
• Sugar: 8g
• Sodium: 600mg
  Vegan: Yes
  Vegetarian: Yes

27. Vegan Black Bean Burritos

Ingredients: 1 can black beans, 1 cup corn, 1 cup cooked brown rice, 1 bell pepper, 1 onion, 2 garlic cloves, 1 tsp cumin, 1 tsp chilli powder, salt, and pepper to taste, whole grain tortillas.

Instructions:

1. Sauté chopped onion, garlic, and bell pepper in a pan until softened.
2. Add black beans, corn, brown rice, cumin, chilli powder, salt, and pepper.
3. Cook until heated through.
4. Spoon mixture onto whole grain tortillas and wrap burrito-style.
5. Serve with salsa and avocado.

Source: Minimalist Baker

Nutritional Values:

• Calories: 400
• Protein: 16g
• Carbohydrates: 65g
• Fiber: 15g
• Sugar: 10g
• Sodium: 600mg
  Vegan: Yes
  Vegetarian: Yes

Conclusion

These 27-filling high-protein meal ideas are nutritious, easy to prepare, and delicious. Incorporating these meals into your diet will ensure you get the protein you need while enjoying a variety of flavours and textures. Whether you are vegan or vegetarian, these meals are balanced and healthy, perfect for anyone looking to maintain a nutritious diet.