Eating a high-protein vegan diet is easier than ever. Whether you’re building muscle, losing weight, or simply staying full longer, these 30g protein vegan meals provide powerful plant-based nutrition without sacrificing taste.
Why Choose 30g Protein Vegan Meals?
High-protein vegan meals help you:
- Build and repair muscle
- Stay fuller longer
- Support weight management
- Maintain steady energy levels
- Improve overall nutrition
Key vegan protein sources include tofu, tempeh, lentils, chickpeas, beans, quinoa, nuts, and seeds — all featured in these recipes.
16 30g Protein Vegan Meals (Complete Recipes)
1. High-Protein Tofu Scramble Bowl (30g Protein)
Ingredients
- 200g firm tofu (crumbled)
- ½ cup black beans
- 1 tbsp nutritional yeast
- ½ tsp turmeric
- ½ cup spinach
- ¼ cup diced bell peppers
- 1 tbsp olive oil
- Salt and pepper
Instructions
- Heat oil in a pan and sauté peppers.
- Add tofu, turmeric, salt, and pepper.
- Stir in beans and spinach.
- Sprinkle nutritional yeast and cook 5 minutes.
2. Lentil Quinoa Power Bowl (32g Protein)
Ingredients
- 1 cup cooked lentils
- ½ cup cooked quinoa
- ½ avocado sliced
- ½ cup roasted broccoli
- 2 tbsp tahini
Instructions
- Combine lentils and quinoa in a bowl.
- Add avocado and broccoli.
- Drizzle with tahini and serve.
3. Chickpea Vegan Curry with Brown Rice (31g Protein)
Ingredients
- 1 cup chickpeas
- ½ cup coconut milk
- 1 cup brown rice
- 1 tbsp curry paste
- 1 tomato chopped
Instructions
- Simmer chickpeas, tomato, and curry paste.
- Add coconut milk and cook 10 minutes.
- Serve over brown rice.
4. Tempeh Stir-Fry with Vegetables (34g Protein)
Ingredients
- 150g tempeh cubed
- 1 cup mixed vegetables
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 clove garlic
Instructions
- Cook tempeh until golden.
- Add vegetables and garlic.
- Stir in soy sauce and sesame oil.
5. Vegan Black Bean Burrito Bowl (30g Protein)
Ingredients
- 1 cup black beans
- ½ cup quinoa
- Corn kernels
- Salsa
- Lettuce
- 2 tbsp vegan sour cream
Instructions
- Layer quinoa and beans in a bowl.
- Add corn, salsa, and lettuce.
- Top with vegan sour cream.
6. Peanut Tofu Buddha Bowl (33g Protein)
Ingredients
- 200g baked tofu
- ½ cup edamame
- ½ cup brown rice
- 2 tbsp peanut butter
- 1 tsp soy sauce
Instructions
- Combine peanut butter and soy sauce for dressing.
- Arrange tofu, rice, and edamame.
- Drizzle sauce before serving.
7. Vegan Lentil Pasta with Spinach (31g Protein)
Ingredients
- 1 cup red lentil pasta
- 1 cup tomato sauce
- ½ cup spinach
- 2 tbsp nutritional yeast
Instructions
- Cook pasta according to package instructions.
- Heat sauce and spinach.
- Combine and top with nutritional yeast.
8. High-Protein Vegan Chili (35g Protein)
Ingredients
- ½ cup kidney beans
- ½ cup black beans
- ½ cup lentils
- 1 cup crushed tomatoes
- Chili seasoning
Instructions
- Combine all ingredients in a pot.
- Simmer 25 minutes.
- Serve hot.
9. Seitan and Vegetable Stir Fry (36g Protein)
Ingredients
- 150g seitan strips
- 1 cup of vegetables
- 1 tbsp soy sauce
- 1 tsp ginger
Instructions
- Cook seitan until browned.
- Add vegetables and ginger.
- Stir in soy sauce.
10. Vegan Protein Smoothie Bowl (30g Protein)
Ingredients
- 1 scoop vegan protein powder
- 1 banana
- 2 tbsp peanut butter
- 1 cup soy milk
- Chia seeds
Instructions
- Blend all ingredients.
- Pour into a bowl and add toppings.
11. Chickpea and Quinoa Stuffed Peppers (32g Protein)
Ingredients
- 2 bell peppers
- 1 cup chickpeas
- ½ cup quinoa
- Tomato sauce
Instructions
- Mix chickpeas, quinoa, and sauce.
- Stuff peppers.
- Bake at 180°C (350°F) for 25 minutes.
12. Vegan Edamame Noodle Bowl (30g Protein)
Ingredients
- 1 cup edamame
- Soba noodles
- 1 tbsp sesame oil
- Soy sauce
Instructions
- Cook noodles.
- Toss with edamame and sauce.
- Serve warm.
13. Tofu and Lentil Vegan Meatballs (34g Protein)
Ingredients
- 150g tofu
- ½ cup cooked lentils
- Breadcrumbs
- Italian seasoning
Instructions
- Mash ingredients together.
- Form balls and bake for 20 minutes.
- Serve with tomato sauce.
14. Vegan Split Pea Soup (30g Protein)
Ingredients
- 1 cup split peas
- Carrots
- Onion
- Vegetable broth
Instructions
- Simmer all ingredients for 40 minutes.
- Blend partially and serve.
15. High-Protein Vegan Falafel Wrap (31g Protein)
Ingredients
- Falafel (baked)
- Whole wheat wrap
- Hummus
- Vegetables
Instructions
- Spread hummus on a wrap.
- Add falafel and vegetables.
- Roll and serve.
16. Peanut Chickpea Protein Salad (30g Protein)
Ingredients
- 1 cup chickpeas
- 2 tbsp peanut butter
- Cucumber diced
- Lemon juice
Instructions
- Mix peanut butter and lemon juice.
- Toss with chickpeas and cucumber.
- Chill before serving.
Tips to Increase Protein in Vegan Meals
- Add nutritional yeast to meals
- Use tofu, tempeh, or seitan regularly
- Combine legumes and grains
- Include nuts and seeds
- Choose soy milk or plant protein powders
Final Thoughts
These 16 30g protein vegan meals prove that plant-based eating can be nutritious, satisfying, and delicious. With the right ingredients, you can easily meet your protein goals while enjoying flavorful, wholesome dishes.
