“Vegan High Protein Recipes [Dietitian Approved] was written by Grace Guthrie, MS & edited/reviewed by Aly Bouzek, MS, RDN. Grace is a dietetic intern at Kansas State University.
If you are following a vegan diet, or are considering trying a vegan diet, then you might have heard that it’s hard to get enough protein. While that may be true for some people, there are a ton of plant-based protein sources that you can try.
Before we get to the recipes, let’s discuss what a vegan diet looks like and who might be interested in trying it. Then, we’ll outline some great vegan protein sources you can use in meals, and share some delicious recipes!
What is veganism?
There are a number of different definitions for veganism, but the basics are that you don’t eat any animal products. Being vegan is similar to being vegetarian, but it goes beyond just not eating animal meat.
Other animal products that vegans avoid are dairy products like milk, cheese, butter and yogurt, as well as eggs. A few other products that vegans usually avoid are mayonnaise and honey.
The vegan diet is a plant-based diet, so the emphasis for meals is really on:
- Vegetables
- Fruits
- Whole grains
- Legumes
- Nuts
- Seeds
There are also a few plant-based meat products available, like the Impossible Burger, that many vegans enjoy.
Who might try a vegan diet?
There are a wide variety of reasons why someone might explore the vegan diet. A few common reasons are to match personal morals or to help support environmental issues.
Plant-based products often require fewer resources to produce, such as less water or less farm land. By using fewer resources, plant-based products are more environmentally friendly and sustainable.
Morally, many people also question if the meat industry treats animals in an ethical way. Since vegan diets don’t include meat or animal products, they are not causing harm to animals in the same way that a standard diet could.
But these are not the only reasons a person might choose a vegan diet. Meat and animal products are often one of the most expensive things at the grocery store, so choosing to follow a vegan diet could end up saving you money.
Of course, the cost will depend on what exactly you are purchasing, but produce and legumes are often cheaper than meat.
The vegan diet, or at least aspects of it, can also be incorporated to help reduce health risks.
A vegan or plant-based diet can reduce an individual’s risk of developing certain chronic health conditions, including diabetes, cardiovascular disease, and even some kinds of cancer. (1)
Lastly, vegan diets are also used by people with food allergies. Besides not eating meat, vegans also don’t eat dairy or eggs, which are 2 of the 9 major food allergens.
For people with dairy and egg allergies, following a vegan diet can help them stay safe and avoid allergic reactions.
Top Vegan High Protein Sources
Now that we’ve talked about what is and isn’t included in a vegan diet, let’s see what kinds of protein sources you can use to meet your protein needs.
In general, adults need about 0.8-1.0 grams of protein per kilogram of body weight. However, some people may need more.
Athletes, people recovering from injury or illness, as well as older adults are at an increased protein need. While the exact protein needs of a person vary, a general recommendation for older adults is 1.0-1.2 grams per kilogram of body weight.
All the protein sources included in a vegan diet are plant-based. This just means that they come from plants rather than animals. You are probably familiar with many of these, but a few might be new to you!
Soy Products
Soy is a plant that grows all around the world and is known to be extremely nutrient-dense. It’s not only high in protein, but also high in important micronutrients such as potassium, magnesium, and B vitamins.
Tons of products have been made from soy. A few that you could incorporate into vegan meals are:
Beans and Legumes
Soy isn’t the only bean that’s high in protein! In fact, pretty much all beans and legumes will pack in plenty of protein.
Many beans and legumes do need to be cooked before consuming them, but these can often be purchased canned, which cuts down on cooking time.
Some beans and legumes you can try in your vegan diet are:
- Black beans
- Pinto beans
- Chickpeas
- Kidney beans
- Lentils
Nuts and Seeds
The last big group of vegan sources we want to mention are nuts and seeds. Nuts and seeds are often eaten as a snack, but they can also be incorporated into meals to add nutrients and texture.
While nuts and seeds do contain protein, they don’t contain as much as beans and legumes. If you’re planning a vegan meal and want to use them as your protein source, consider adding another higher protein vegan ingredient as well.
That being said, nuts and seeds are particularly high in unsaturated fat, which helps us stay full longer (as well as other benefits)!
A few nuts and seeds you can try adding to your meals and snacks are:
- Almonds
- Cashews
- Pistachios
- Peanuts
- Nut butters
- Sunflower seeds
- Pumpkin seeds
All of these protein sources are wonderful, nutrient-dense ways to supplement your vegan diet. For even more information, and a FREE downloadable chart, be sure to visit Vegan Protein Sources Chart [Free Download].
Delicious Vegan High Protein Recipes
We’ve learned all about veganism and vegan protein sources, so let’s get to the recipes! Since we want to be eating protein at every meal, we’ve rounded up some amazing vegan recipes that can cover all of your meals.
Breakfast
- Chia Pudding Parfait, 7 grams of protein per serving
- Easy Vegan High Protein Breakfast Bowl, 23 grams of protein per serving
- Easy High Protein Vegan Breakfast Ideas article
Lunch
- Tofu Scramble, 7.5 grams of protein per serving
- Easy Vegan Pesto Pasta (High-Protein), 26 grams of protein per serving
- High Protein Vegan Lunch Ideas article
Dinner
- Veggie Protein Chili, 25 grams of protein per serving
- Vegan Sloppy Joes, 14.4 grams of protein per serving
Dessert
- Vegan Coquito, 4 grams of protein per serving
- Black Bean Protein Brownies, 12 grams of protein per 1 brownie square
Snacks
- Crispy Baked Edamame, 8.5 grams of protein per ¼ cup serving
- Coconut Chia Pudding with Mango Puree, 7 grams of protein per serving
Vegan High Protein Recipes Conclusion & Resources
Whether you’ve been following a vegan diet for years, or are just considering meatless Mondays, incorporating more plant-based proteins is a great way to diversify your diet.
As we’ve seen, there are plenty of vegan protein sources that you can include at every meal to ensure you’re getting enough protein.
You’ve probably been eating many of these protein sources already, but hopefully the recipes provided have helped you see how you can make a meal around them.
Resources for vegan diets:
- Easy High Protein Vegan Meals
- Gaining Weight as a Vegan + 5-Day Meal Plan
- Best High Calorie Vegan Foods [Dietitian Approved]
What’s your go-to vegan meal? Feel free to share your favorite vegan recipes in the comments!