10 Easy 5-Ingredient High-Protein Vegan Dinners (20g+ Protein Per Serving!)
Ever try to eat high protein on a vegan diet and end up eating nothing but tofu and sadness? Same. 😅 But I promise it doesn’t have to be boring, expensive, or complicated.
These dinners use only 5 ingredients, take minimal effort, and each serving packs 20g of plant-based protein or more — without protein powder!
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10 High-Protein Vegan Dinners (20g+ Protein Each!)
1. Creamy Edamame Protein Pasta (25g protein)
When I tell you this tastes like mac and cheese meets pesto vibes, just trust me.
Ingredients (2 servings)
- 6 oz edamame pasta (48g protein total)
- ½ cup hummus
- Juice of ½ lemon
- 1 tbsp olive oil
- Garlic powder (freebie)
Instructions
- Cook pasta.
- Mix hummus, lemon, oil + garlic powder into a sauce.
- Toss with hot pasta.
Protein per serving: 24g
2. Teriyaki High-Protein Tofu Bowls (21g protein)
Sheet-pan dinner = minimal dishes = we love it.
Ingredients (2 servings)
- 1 block extra-firm tofu, pressed (36g protein)
- ½ cup edamame (17g protein)
- â…“ cup teriyaki sauce
- 1 tbsp cornstarch
- 1 tbsp avocado oil
Instructions
- Toss cubed tofu in cornstarch, roast 20 minutes at 400°F.
- Add edamame + teriyaki for 5 more minutes.
Protein per serving: 26.5g
3. Lentil Taco Protein Skillet (20g protein)
It’s tacos, but lazier.
Ingredients (2 servings)
- 2 cans lentils, drained (36g protein total)
- 1 packet taco seasoning
- ½ cup salsa
- ¼ cup vegan shredded cheese (optional protein boost)
- 4 small corn tortillas
Instructions
- Heat lentils + seasoning + salsa.
- Serve with melted cheese in tortillas.
Protein per serving: 20–22g (depending on brand)
4. BBQ Tempeh Protein Sandwich (22g protein)
This feels like fast food if fast food cared about your goals. 😌
Ingredients (2 servings)
- 8 oz tempeh (32g protein total)
- ½ cup vegan BBQ sauce
- 2 high-protein burger buns (10g+ per bun)
- 2 tbsp vegan mayo
- Shredded cabbage
Instructions
Pan-fry tempeh, coat in BBQ sauce, assemble sandwiches with mayo + cabbage.
Protein per serving: 22–24g
5. Black Bean Quesadillas (20g protein)
Looks basic… but hits like a reward meal.
Ingredients (2 servings)
- 1 can black beans (21g protein)
- 4 high-protein tortillas (10g+ each)
- ½ cup vegan cheese
- Salsa
- 1 tbsp oil
Instructions
- Mash beans, spread on tortillas, sprinkle cheese.
- Fold & pan-fry. Serve with salsa.
Protein per serving: 20–23g
6. Creamy High-Protein Quinoa & Bean Bowl (23g protein)
Cheap, filling, and oddly addictive.
Ingredients (2 servings)
- 1 cup dry quinoa (16g protein)
- 1 can white beans (21g protein)
- ½ cup hummus
- 1 tbsp lemon juice
- Paprika or garlic powder (freebie!)
Instructions
Cook quinoa. Mix beans with hummus + lemon. Combine everything.
Protein per serving: 23g
7. Double-Bean Chili With 5 Ingredients (24g protein)
Ingredients (2 servings)
- 1 can kidney beans (21g protein)
- 1 can black beans (21g protein)
- 1 can diced tomatoes
- 1 packet chili seasoning
- ½ cup TVP + 1 cup hot water (24g protein)
(TVP = textured vegetable protein. It’s magical and cheap.)
Instructions
Rehydrate TVP in hot water for 10 minutes, then drain. Throw everything in a pot and simmer 20 minutes.
Protein per serving: 24–28g
8. Peanut Tofu Noodles (28g protein)
If I could marry peanut butter… I probably would.
Ingredients (2 servings)
- 1 block tofu (36g protein)
- 6 oz high-protein noodles (18g+)
- ¼ cup peanut butter
- 2 tbsp soy sauce
- Lime or vinegar
Instructions
Pan-fry tofu. Cook noodles. Mix peanut butter + soy + lime into sauce. Toss together.
Protein per serving: 26–30g
9. Chickpea Coconut Curry (21g protein)
Restaurant vibes, broke-girl budget.
Ingredients (2 servings)
- 2 cans chickpeas (42g protein total)
- 1 can coconut milk
- 2 tbsp curry paste
- Cooked quinoa (higher protein than rice)
- 1 tbsp oil
Instructions
Simmer chickpeas + coconut milk + curry. Serve over quinoa.
Protein per serving: 21–23g
10. Vegan Sausage & Potato Power Skillet (20g protein)
This is the lazy comfort meal you’ll make on repeat.
Ingredients (2 servings)
- 2 vegan protein sausages (20–25g protein total)
- 1 cup edamame (17g protein)
- 1 bell pepper
- 1 cup potatoes
- 1 tbsp oil
Instructions
Cook potatoes first, then peppers. Add sausage + edamame, heat through.
Protein per serving: 20–21g
Easy Protein Boosters (Don’t Add Ingredients!)
You can increase your protein WITHOUT changing recipes by swapping smart:
Choose these when possible:
- Chickpea / lentil / edamame pasta
- High-protein tortillas or bread
- Soy milk instead of almond milk
- Quinoa instead of rice
- TVP instead of veggies in chili (or simply added)
These swaps double protein without extra effort.
FAQs About High-Protein Vegan Dinners
What’s the highest-protein vegan food that’s not tofu?
TVP (textured vegetable protein) has up to 36g per cup and costs less than $2.
Can you build muscle on a vegan diet?
Absolutely! As long as you hit your calories and protein (aim for 0.7–1g per lb of body weight), your muscles don’t care where the protein comes from. Just make sure you get a variety of protein sources to you can you also hit your complete protein target.
Is hummus high in protein?
Yes — but it works best as a protein booster paired with quinoa, beans, tofu, or pasta like we used above.
How can I meal prep these?
Most of these last 3–4 days in the fridge. The peanut tofu, chili, and curry taste even better on day two.
✨ Follow me on Pinterest for more easy protein vegan meals!
Final Thoughts
High-protein vegan dinners don’t have to be complicated, expensive, or bland. With a smart choice of pasta, tortillas, beans, or tofu, you can easily hit 20–30g of protein per serving using just 5 ingredients. Try one tonight and tell me which becomes your new weeknight favorite!
You may also like:
- High Protein Vegan Chili (34g PROTEIN!)
- Vegan Protein Mac and Cheese Recipe That Actually Tastes Good
- 15-Min High-Protein Stir Fry (Vegan, Easy)
- 14 High Protein Healthy Meals (Vegan-Friendly & Delicious)
Be sure to check out the High-Protein Vegan Recipes (20–40g Plant-Based Protein Meals)