Home Vegan Post Vegan Recipes with 10g+ Protein Per Serving: Fuel Strength and Satiety with Every Bite

Vegan Recipes with 10g+ Protein Per Serving: Fuel Strength and Satiety with Every Bite

Protein plays a crucial role in maintaining energy levels, repairing muscle tissue, and keeping you full between meals. Whether you're a seasoned athlete or just looking to feel more satisfied after lunch, making sure your vegan meals are protein-rich can help you thrive on a plant-based diet.

One common misconception is that it’s hard to get enough protein from plants. The truth? With a little planning and ingredient awareness, vegan recipes can easily pack 10 grams—or much more—of protein per serving, all without the need for animal products.

In this post, you’ll find balanced, whole-food recipes that provide at least 10g of protein per serving. These dishes are not only nutritious but also full of flavor, easy to make, and supportive of active lifestyles, metabolism, and muscle recovery.

Why High-Protein Vegan Meals Matter

Before we jump into the recipes, it’s important to understand why hitting your protein goals matters—especially on a vegan diet:

  • Satiety: Protein helps keep you full longer, making it easier to avoid overeating or frequent snacking.

  • Muscle repair and growth: Essential for those engaging in strength training or endurance sports.

  • Blood sugar regulation: Protein slows the absorption of carbohydrates, preventing energy crashes.

  • Metabolism: A higher-protein diet supports a healthy metabolic rate and thermogenesis.

The key is variety. By combining legumes, whole grains, seeds, soy, and even certain vegetables, you can build meals that are deeply nourishing and protein-packed.

Recipe 1: Tempeh Stir-Fry with Brown Rice

Protein per serving: ~22g

Ingredients:

  • 1 block tempeh, cubed (approx. 20g protein)

  • 1 tbsp tamari

  • 1 tsp sesame oil

  • 1 clove garlic, minced

  • 1 tsp grated fresh ginger

  • 1 cup broccoli florets

  • 1/2 red bell pepper, sliced

  • 1/2 cup cooked brown rice (2.5g protein)

  • 1 tsp sesame seeds for topping

Instructions:

  1. Marinate tempeh in tamari for 10–15 minutes.

  2. Stir-fry tempeh in sesame oil until golden.

  3. Add garlic, ginger, and vegetables. Cook until tender-crisp.

  4. Serve over brown rice and sprinkle with sesame seeds.

Tempeh is one of the most protein-dense plant foods, making this dish ideal for post-workout recovery.

Recipe 2: Red Lentil and Spinach Soup

Protein per serving: ~17g

Ingredients:

  • 1 cup red lentils (18g protein per cup)

  • 1 tbsp olive oil

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 1 tsp ground cumin

  • 1 tsp smoked paprika

  • 1/2 tsp turmeric

  • 4 cups vegetable broth

  • 2 cups fresh spinach

  • Lemon wedge for serving

Instructions:

  1. Sauté onion and garlic in olive oil until softened.

  2. Add spices and toast for 1 minute.

  3. Stir in lentils and broth. Simmer for 20 minutes.

  4. Add spinach at the end and cook until wilted.

  5. Serve with a squeeze of lemon.

Lentils are high in both protein and fiber, making this soup both filling and deeply nourishing.

Recipe 3: Chickpea Avocado Toast

Protein per serving: ~14g

Ingredients:

  • 2 slices whole grain bread (6–8g protein)

  • 1/2 avocado

  • 1/2 cup mashed chickpeas (7g protein)

  • 1 tbsp lemon juice

  • Salt, pepper, and red pepper flakes to taste

Instructions:

  1. Toast the bread.

  2. In a bowl, mash chickpeas with avocado, lemon juice, salt, and pepper.

  3. Spread the mixture over toast and sprinkle with red pepper flakes.

This quick meal is ideal for breakfast or a protein-rich snack on the go.

Recipe 4: Vegan Tofu Scramble

Protein per serving: ~18g

Ingredients:

  • 1/2 block firm tofu (10g protein)

  • 1/4 tsp turmeric

  • 1 tbsp nutritional yeast (2g protein)

  • 1/4 tsp garlic powder

  • 1/2 cup chopped bell peppers

  • 1/2 cup kale or spinach

  • 1 tsp olive oil

  • Salt and pepper to taste

Instructions:

  1. Crumble tofu in a skillet with olive oil.

  2. Add turmeric, nutritional yeast, garlic powder, salt, and pepper.

  3. Stir in veggies and sauté until cooked through.

Tofu provides complete protein and is highly customizable to suit different flavor preferences.

Recipe 5: Quinoa and Black Bean Salad

Protein per serving: ~16g

Ingredients:

  • 1 cup cooked quinoa (8g protein)

  • 1/2 cup black beans (7g protein)

  • 1/4 cup chopped red onion

  • 1/2 cup cherry tomatoes, halved

  • 1/2 avocado, diced

  • Juice of 1 lime

  • 1 tbsp olive oil

  • Chopped cilantro

Instructions:

  1. Combine quinoa, beans, veggies, and herbs.

  2. Toss with lime juice and olive oil. Chill before serving.

This salad stores well and makes for a satisfying lunch that travels easily.

Recipe 6: High-Protein Vegan Chili

Protein per serving: ~20g

Ingredients:

  • 1 tbsp olive oil

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 1 tbsp chili powder

  • 1 tsp cumin

  • 1 can kidney beans (7g protein)

  • 1 can black beans (7g protein)

  • 1 can diced tomatoes

  • 1/2 cup TVP (textured vegetable protein) or lentils

  • 1 cup vegetable broth

Instructions:

  1. Sauté onion and garlic in oil. Add spices.

  2. Add beans, tomatoes, TVP, and broth. Simmer 20–30 minutes.

  3. Serve warm, topped with avocado or fresh cilantro.

This hearty chili is a protein powerhouse—great for batch cooking.

Recipe 7: Peanut Butter Banana Smoothie

Protein per serving: ~15g

Ingredients:

  • 1 banana

  • 2 tbsp natural peanut butter (8g protein)

  • 1 cup plant-based milk (soy has ~7g protein)

  • 1 tbsp chia seeds

  • Ice as needed

Instructions:

  1. Blend all ingredients until smooth.

  2. Enjoy post-workout or for breakfast on the go.

Adding a scoop of plant-based protein powder can push this smoothie well beyond 20g if desired.

Protein Boosting Tips for Vegan Cooking

To maximize protein in your meals, keep these tips in mind:

  • Lean on legumes: Beans, lentils, and chickpeas are reliable and versatile.

  • Choose whole grains: Quinoa, buckwheat, and farro contain more protein than refined options.

  • Use soy strategically: Tofu, tempeh, and soy milk are among the highest protein vegan staples.

  • Incorporate seeds and nuts: Hemp, chia, sunflower seeds, and almonds add protein and texture.

  • Try nutritional yeast: Adds cheesy flavor and an easy 2–3g protein per tablespoon.

  • Batch prep with purpose: Cook large portions of lentils, quinoa, or chickpeas at the start of the week.

Sample High-Protein Vegan Day

Breakfast: Tofu scramble with whole grain toast (18g)
Snack: Peanut butter smoothie with chia (15g)
Lunch: Quinoa and black bean salad (16g)
Snack: Hummus with seeded crackers (10g)
Dinner: Tempeh stir-fry with brown rice (22g)
Total: ~81g of protein

This example day easily exceeds daily protein needs for most adults without any animal products or processed shakes.

Final Thoughts

Vegan meals don’t have to sacrifice protein—or flavor. From creamy smoothies to hearty stir-fries and comforting soups, there are endless ways to meet your protein needs using whole, plant-based ingredients. By choosing the right foods and building meals around legumes, grains, soy, and seeds, you can feel strong, satisfied, and energized every day.

Ready to keep fueling your plant-powered journey? Discover purpose-driven vegan goods at The Dharma Store.