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Getting protein as a vegan is important - but easily done. There are plenty of high-protein vegan foods out there you can incorporate into your meals to achieve a well-rounded diet.
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Can You Get Enough Protein on a Vegan Diet?
To be frank, it is a myth that vegans cannot get adequate protein in their diets. True protein deficiency is very rare. But, it is still an important macronutrient that is necessary for our bodies to thrive.
When I first went vegan, I was pretty concerned about my protein intake. I decided to track macro and micronutrients in Cronometer and found that I was getting enough protein every day. When I started to hit the gym, though, I found that my body craved higher protein foods.
Protein shakes are not my favorite thing - I prefer to eat my calories. So while I do have some Vega protein powder in a smoothie here and there, most of my protein comes from whole vegan foods. Thankfully, there are plenty of plant-based protein options!
Foods High in Protein
(Source: USDA)
- Lentils (18 grams of protein per cup)
- Quinoa (8 grams per cup)
- Chia Seeds (4.5 grams per ounce)
- Pumpkin Seeds (12 grams per cup)
- Edamame (17 grams per cup)
- Tofu (36 grams in one block)
- Tempeh (31 grams per cup)
- Chickpeas (20 grams per cup)
- Pinto beans (15 grams per cup)
- Black beans (14 grams per cup)
- Pistachios (6 grams per ounce)
- Almonds (7 grams per 0.25 cup)
- Peanuts (7 grams per ounce)
- Peas (8 grams per cup)
- Hemp Hearts (9.5 grams per 3 tablespoons)
- Textured Vegetable Protein (9 grams per 0.25 cup dry)
...And more! Below you'll find a list of high-protein vegan recipes for every meal.
(Note that not all of the recipes below include macro counts, but it's easy enough to calculate using a website like Cronometer.com)
Vegan Recipes Packed with Protein
Roasted Red Pepper Hummus
This easy and delicious roasted red pepper hummus recipe makes for a tasty vegan appetizer or snack.
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Vegan Sloppy Joes
Make these protein-packed vegan sloppy joes for a satisfying, delicious dinner! Also a great recipe to meal prep.
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Easy Vegan Meatball Recipe with Chickpeas
These homemade, oil-free vegan chickpea meatballs are insanely flavorful - even meat-eaters will love them!
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Apple Lentil Salad
Made with classic fall flavors, this apple lentil salad is exploding with deliciousness! It's vegan, gluten-free, and can work as either a side salad or the main dish!
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Chickpea Teriyaki Bowls
Chickpeas are one of my favorite sources of protein! They are a great replacement for chicken in many recipes. These teriyaki bowls are great for meal prepping.
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Sweet Potato Quinoa Salad
Simple sweet potato quinoa salad recipe that is delicious and satisfying. Meal prep this ahead of time for an easy lunch idea! This salad is packed with nutrition.
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Vegan Maple Breakfast Sausage Links
These seitan sausages are fairly simple to make, and you can batch cook them! Seitan is a great source of plant-based protein that is also low-fat.
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Vegan Stuffed Acorn Squash
Delicious vegan stuffed acorn squash! Perfect for fall or the holidays. Lentils and pepitas are the main sources of protein in this recipe.
Impossible Burger Meatballs
Easy meatless meatballs made with Impossible burger! A 4-ounce serving has 19 grams of protein.
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Tofu Fajitas
These vegan fajitas are made with tofu instead of chicken, and they are just as delicious! Made easy in the oven using just one pan.
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Vegan Impossible Meatloaf
This vegan meatloaf made with Impossible burger tastes JUST like your Mom's classic meatloaf. Bonus - it's simple, easy, and made in about 30 minutes!
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Tofu Tacos
Extra-firm tofu makes the perfect vegan taco meat alternative in these easy tofu tacos. There is about 36 grams of protein in one block of tofu.
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Tofu Scramble
This vegan egg scramble is made using tofu and seasonings like nutritional yeast, Kala Namak salt, and paprika. This recipe serves 2 and has a whopping 18 grams of protein per serving.
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Easy Vegan Chili
This is the best vegan chili recipe! So easy, a little spicy, and high in protein and fiber for a fulfilling meal.
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High-Protein Vegan Ground Beef
Easy vegan ground beef substitute you can use in tacos, soups, and anywhere else you'd use ground meat.
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Roasted Glazed Tofu
This 5-ingredient glazed tofu roast is the perfect vegan alternative to a traditional ham roast.
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Hummus Wraps
These rainbow veggie wraps have 9 grams of protein as it is, but you can add more by putting in some chickpeas or crispy tofu. This is a great meal prep recipe!
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Black Bean Tacos
Bean tacos are a no-brainer-alternative to their meat counterpart. Super easy to make, plus you can use any type of bean, not just black beans. Pinto beans and white beans also work great.
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Chickpea Salad Sandwich
This delicious chickpea salad recipe is full of flavor, vegan, and packed with protein. It makes for a very satisfying and healthy lunch.
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BBQ Tempeh Sandwich
I wasn't a huge fan of tempeh until I made this BBQ tempeh! Simmered to absolute tenderness in your favorite barbecue sauce. Top with homemade vegan coleslaw for the complete experience. Each sammy has 15 grams of protein! Tempeh is also fortified with B12 which is important for vegans to supplement with.
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Vegan Crunchwrap
These healthier vegan crunchwraps are a Taco Bell copycat recipe with plant-based ground meat, vegan nacho cheee and crispy tortillas.
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Vegan KFC Famous Bowls
Speaking of fast food copycats, these famous bowls are OMG delicious. Thanks to the tofu, each bowl has 10 grams protein. You can add more tofu to each serving to bump that up.
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Teriyaki Tofu Stir Fry
Easy tofu stir fry tossed in a savory and sweet teriyaki sauce. This recipe is vegan and can be made gluten-free by using tamari.
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Buffalo Chickpea Wraps
This recipe for buffalo chickpea wraps takes about 20 minutes and requires just 6 simple ingredients.
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Chocolate Peanut Butter Protein Balls
Tasty protein balls made with chocolate and peanut butter. No protein powder necessary!
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Peanut Crunch Salad in a Jar
Peanuts, quinoa, cabbage, edamame, carrots and more come together to create this healthy salad in a jar!
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Vegan Spicy Black Bean Quinoa Burger
Veggie burgers are a must-have staple meal! These ones are made primarily with black beans and quinoa - both of which are high in protein.
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Cauliflower Rice Burrito Bowls
Cauliflower rice is a great grain-free and low calorie option to use in place of regular rice. This bowl also contains goodness like black beans and sweet potato.
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Vegan Seitan Jerky
Seitan is a great meat substitute because you can make it taste, feel, and look like meat. As a bonus, unlike some other meat replacements, it is a good protein source. This seitan jerky recipe comes in two flavors - buffalo and Thai.
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Vegan Black Bean Quinoa Casserole
If you're looking for healthy comfort food, this black bean & quinoa casserole is the answer! It is vegan and gluten-free.
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Vegan Steak (Tender, Juicy and Flavorful)
Yes, this steak is totally vegan! Making "steak" if one of my favorite ways to eat seitan. It's juicy, so flavorful, and a perfect replacement for that classic meat & potatoes lover.
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Vegan Greek Frittata
This vegan frittata is made with chickpea flour, which is a fabulous alternative for eggs, and tofu "feta" - both high-protein ingredients! It's also packed with veggies.
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Vegetarian White Chili
Doesn't this white vegan chili look heavenly? So creamy. This recipe uses 2 cans of white beans, and contains about 19 grams of protein per serving!
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Jacked-Up Vegan Ribs
These seitan vegan ribs are kicked up a notch with jackfruit. Each serving is a whopping 35 grams of protein!
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Enchilada Zucchini Boats
Is anyone else obsessed with all things enchilada? These enchilada zucchini boats, made with black beans, are a healthy take on the traditional recipe.
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Black Bean Brownies (GF)
Did you ever think you could get protein from brownies?! These black bean brownies contain 5g of protein per slice.
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Vegan Cheesecake Dessert Hummus
Dessert hummus is one of my favorite culinary creations ever. This cheesecake hummus is still made with chickpeas like traditional hummus.
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Savory Tempeh Breakfast Sandwiches
Tempeh is a fantastic source of vegan protein and can be prepared in so many ways. This recipe uses tempeh as "sausage" in a breakfast sandwich.
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High Protein Bean & Tofu Salad with Garlic Tahini Dressing
Tofu and a variety of beans are the stars of this high-protein vegan salad. The simple tahini dressing adds incredible flavor and creaminess.
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Plant Protein Power Vegan Breakfast Bowls
Ultimate breakfast bowl coming right up! This recipe contains 21g of protein per serving mostly thanks to tofu scramble, black beans, and pepitas.
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Baked Tofu with Tomatoes, Lemon, and Capers
Think tofu is bland and blah? Think again! This baked tofu is made with capers, lemon juice, olives and more. Serve on top of polenta for a complete meal.
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Fall Farro Protein Bowl
Along with farro, this vegan bowl calls for chickpeas and tempeh.
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Vegan Thai Tempeh Buddha Bowl
Have you ever heard of freekeh? It's a nutritious, high-protein grain that makes for a great base in buddha bowls! Combined with tempeh, this recipe has 20 grams of protein per serving!
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Vegan Chickpea Bolognese Pasta
Bolognese is traditionally a type of meat sauce, but this bolognese uses chickpeas instead!
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