7 Quick High-Protein Vegan Meals in 15 Minutes

If you’re looking for quick, nutritious, and high-protein vegan meals that won’t keep you in the kitchen for hours, you’ve come to the right place!

In today’s fast-paced world, meal prepping or making a hearty meal in under 15 minutes can feel like a challenge, especially if you’re trying to meet your daily protein needs on a plant-based diet. Fortunately, it’s totally possible, and we’ve got seven simple, delicious, high-protein vegan recipes to prove it.

These meals are not only protein-packed but also easy to make, and can be enjoyed for breakfast, lunch, or dinner.

Whether you’re a busy professional, a fitness enthusiast, or someone who simply loves quick meals, these vegan dishes will fuel your body without taking up too much of your time.

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Why Protein is Important in a Vegan Diet

Protein is essential for building and repairing tissues, supporting immune function, and providing energy throughout the day.

For vegans, getting enough protein can sometimes be tricky because most protein-rich foods come from animal products. However, there are plenty of plant-based protein sources that can help you hit your daily target, such as legumes, tofu, tempeh, edamame, quinoa, and plant-based protein powders.

For those on the go, having a few high-protein meal options that are fast to prepare is crucial for maintaining energy levels and supporting your fitness goals.

1. Chickpea Salad Sandwich

Chickpeas are a fantastic source of plant-based protein, and this quick chickpea salad sandwich is one of the easiest ways to enjoy them. Here’s what you’ll need:

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 2 tablespoons vegan mayo
• 1 tablespoon mustard
• 1 teaspoon garlic powder
• 1 tablespoon lemon juice
• 2 slices whole grain bread
• Fresh lettuce, tomato, and cucumber for topping

Instructions:

1. Mash the chickpeas in a bowl until slightly chunky.
2. Add the vegan mayo, mustard, garlic powder, and lemon juice. Mix well.
3. Spread the mixture onto one slice of bread, and top with lettuce, tomato, and cucumber.
4. Place the other slice of bread on top and enjoy your high-protein vegan sandwich.

Why it’s great: Chickpeas provide around 15 grams of protein per cup, making this sandwich a solid choice for protein intake.

2. Tofu Scramble with Veggies

If you’re missing scrambled eggs, a tofu scramble is a great substitute, and it’s packed with protein! Tofu is an excellent source of plant-based protein, and you can customize it with your favorite veggies.

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1 tablespoon olive oil
• ½ onion, chopped
• 1 bell pepper, chopped
• 1 cup spinach
• 1 teaspoon turmeric
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat. Add the onion and bell pepper, and cook until soft.
2. Add the crumbled tofu to the pan and season with turmeric, salt, and pepper.
3. Stir-fry for about 5 minutes until the tofu is golden and heated through.
4. Add spinach and cook for another 1–2 minutes until wilted.

Why it’s great: Tofu provides about 10 grams of protein per 100 grams, making this a filling, protein-packed meal.

3. Lentil Soup with Spinach

Lentils are an incredible source of protein and fiber, and this quick soup is both comforting and satisfying. You can make it even faster by using canned lentils.

Ingredients:

• 1 can of lentils, drained and rinsed
• 2 cups vegetable broth
• 1 cup spinach
• ½ onion, chopped
• 1 garlic clove, minced
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Heat a pot over medium heat and sauté the onion and garlic until fragrant.
2. Add the vegetable broth and bring to a boil.
3. Stir in the lentils and spinach, and season with cumin, salt, and pepper.
4. Simmer for 5–7 minutes, until heated through and the spinach wilts.

Why it’s great: Lentils contain about 18 grams of protein per cup, making this soup a great choice for a high-protein vegan meal.

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4. Quinoa and Black Bean Bowl

Quinoa is one of the few plant-based foods that is a complete protein, meaning it contains all nine essential amino acids. Pair it with black beans for an extra protein boost in this quick and easy meal.

Ingredients:

• 1 cup cooked quinoa
• ½ cup black beans, drained and rinsed
• 1 avocado, sliced
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• Fresh cilantro for garnish

Instructions:

1. In a bowl, combine the cooked quinoa and black beans.
2. Drizzle with olive oil and lime juice, then mix well.
3. Top with avocado slices and garnish with cilantro.

Why it’s great: This meal provides about 15 grams of protein per serving, thanks to the combination of quinoa and black beans.

5. Edamame Stir-Fry

Edamame is a great source of protein, fiber, and healthy fats, making it a perfect ingredient for a quick stir-fry. You can easily find frozen edamame in most grocery stores.

Ingredients:

• 1 cup frozen edamame
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced
• 1 garlic clove, minced
• ½ cup bell peppers, chopped

Instructions:

1. Heat the sesame oil in a pan over medium heat.
2. Add the garlic and ginger, and sauté for 1–2 minutes until fragrant.
3. Stir in the edamame and bell peppers. Cook for 5 minutes, stirring occasionally.
4. Add soy sauce and cook for another 1–2 minutes.

Why it’s great: Edamame provides about 17 grams of protein per cup, making this a quick and protein-rich option.

6. Vegan Protein Smoothie

A smoothie can be a quick, portable meal, especially if you’re on the go. By adding plant-based protein powder, you can easily boost the protein content of your smoothie.

Ingredients:

• 1 banana
• 1 cup almond milk
• 1 scoop plant-based protein powder
• 1 tablespoon almond butter
• 1 tablespoon chia seeds

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth, and enjoy!

Why it’s great: This smoothie provides around 20–25 grams of protein, depending on the protein powder you use.

7. Vegan Tempeh Tacos

Tempeh is a fermented soy product that’s packed with protein and has a firm texture, making it perfect for tacos.

Ingredients:

• 1 block tempeh, crumbled
• 2 tablespoons taco seasoning
• 4 small corn tortillas
• ½ avocado, sliced
• Salsa and cilantro for topping

Instructions:

1. Heat a pan over medium heat and cook the crumbled tempeh until browned.
2. Add the taco seasoning and cook for another 2–3 minutes.
3. Assemble the tacos with the tempeh, avocado, salsa, and cilantro.

Why it’s great: Tempeh contains about 21 grams of protein per 100 grams, making it a fantastic protein source for these tacos.

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FAQs

1. What are some other high-protein vegan foods?

Other high-protein vegan foods include seitan, hemp seeds, chia seeds, pumpkin seeds, edamame, tempeh, lentils, quinoa, and tofu.

2. Can I use other types of plant-based protein powder in the smoothie?

Yes, you can use any plant-based protein powder you prefer, such as pea protein, brown rice protein, or hemp protein.

3. Are these meals suitable for weight loss?

Yes, these meals are nutrient-dense, high in protein, and balanced, which makes them ideal for weight loss when paired with a balanced diet and exercise.

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