10 Simple 5-Ingredient High-Protein Vegan Dinners (Over 20g Protein!)

Have you ever tried sticking to a high-protein vegan diet, only to feel like you’re eating endless plates of plain tofu and feeling a bit miserable? I’ve totally been there! But I promise you, eating plant-based protein doesn’t have to be dull, pricey, or difficult.

These fantastic dinners require only 5 ingredients, take very little effort to whip up, and every single serving delivers 20g of plant-based protein or more—absolutely no protein powder needed!

Be sure to save these recipes for later on Pinterest!

10 High-Protein Vegan Dinners (20g+ Protein Each!)

1. Creamy Edamame Protein Pasta (25g protein)
When I tell you this dish gives off major mac and cheese meets pesto vibes, just trust me on this one.

Ingredients (2 servings)

• 6 ounces of edamame pasta (yielding 48g of protein in total)
• ½ cup of your favorite hummus
• Fresh juice from ½ of a lemon
• 1 tablespoon of olive oil
• Garlic powder (a freebie ingredient!)

Instructions

1. Boil the pasta according to the package directions.
2. Whisk together the hummus, fresh lemon juice, olive oil, and garlic powder to create a creamy sauce.
3. Toss the warm pasta in the sauce until fully coated.
   Protein per serving: 24g

2. Teriyaki High-Protein Tofu Bowls (21g protein)
We absolutely love a good sheet-pan dinner because it means minimal dishes to wash!

Ingredients (2 servings)

• 1 block of extra-firm tofu, thoroughly pressed (36g protein)
• ½ cup of shelled edamame (17g protein)
• ⅓ cup of teriyaki sauce
• 1 tablespoon of cornstarch
• 1 tablespoon of avocado oil

Instructions

1. Toss the cubed tofu in cornstarch, then roast in the oven for 20 minutes at 400°F.
2. Add the edamame and teriyaki sauce to the pan, and bake for another 5 minutes.
   Protein per serving: 26.5g

3. Lentil Taco Protein Skillet (20g protein)
Think of this as tacos, just a whole lot lazier.

Ingredients (2 servings)

• 2 cans of lentils, fully drained (36g protein total)
• 1 packet of your favorite taco seasoning
• ½ cup of salsa
• ¼ cup of vegan shredded cheese (for an optional protein boost)
• 4 small corn tortillas

Instructions

1. Warm up the drained lentils, taco seasoning, and salsa in a skillet.
2. Serve the mixture inside the tortillas, topped with melted vegan cheese.
   Protein per serving: 20–22g (depending on the brand you use)

4. BBQ Tempeh Protein Sandwich (22g protein)
This tastes exactly like fast food, but only if fast food actually cared about your nutritional goals.

Ingredients (2 servings)

• 8 ounces of tempeh (32g protein total)
• ½ cup of vegan BBQ sauce
• 2 high-protein burger buns (providing 10g+ per bun)
• 2 tablespoons of vegan mayo
• Shredded cabbage for crunch

Instructions

1. Pan-fry the tempeh slices until golden, then coat them generously in BBQ sauce.
2. Assemble your sandwiches by layering the tempeh, vegan mayo, and shredded cabbage on the buns.
   Protein per serving: 22–24g

5. Black Bean Quesadillas (20g protein)
It might look basic… but it hits the spot like a true reward meal.

Ingredients (2 servings)

• 1 can of black beans (21g protein)
• 4 high-protein tortillas (10g+ each)
• ½ cup of vegan cheese
• Salsa for dipping
• 1 tablespoon of cooking oil

Instructions

1. Mash the black beans, spread them evenly over the tortillas, and sprinkle with vegan cheese.
2. Fold the tortillas in half and pan-fry them until crispy. Serve alongside salsa.
   Protein per serving: 20–23g

6. Creamy High-Protein Quinoa & Bean Bowl (23g protein)
This bowl is incredibly cheap, super filling, and oddly addictive.

Ingredients (2 servings)

• 1 cup of dry quinoa (16g protein)
• 1 can of white beans (21g protein)
• ½ cup of hummus
• 1 tablespoon of fresh lemon juice
• Paprika or garlic powder (your freebie spices!)

Instructions

1. Cook the quinoa according to the package instructions.
2. Stir the white beans together with the hummus and lemon juice.
3. Combine everything into a bowl and mix well.
   Protein per serving: 23g

7. Double-Bean Chili With 5 Ingredients (24g protein)

Ingredients (2 servings)

• 1 can of kidney beans (21g protein)
• 1 can of black beans (21g protein)
• 1 can of diced tomatoes
• 1 packet of chili seasoning
• ½ cup of TVP + 1 cup of hot water (24g protein)
  (TVP = textured vegetable protein. It’s magical and cheap.)

Instructions

1. Rehydrate the TVP by soaking it in hot water for 10 minutes, then drain off any excess liquid.
2. Throw all the ingredients into a large pot and let it simmer beautifully for 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 of tofu (36g protein)
• 6 ounces of high-protein noodles (18g+)
• ¼ cup of creamy peanut butter
• 2 tablespoons of soy sauce
• A splash of lime juice or vinegar

Instructions

1. Pan-fry the tofu until it’s nice and crispy.
2. Cook your noodles according to the package.
3. Whisk together the peanut butter, soy sauce, and lime juice to create your sauce.
4. Toss the noodles, tofu, and sauce together until combined.
   Protein per serving: 26–30g

9. Chickpea Coconut Curry (21g protein)
Enjoy restaurant vibes on a budget-friendly, broke-girl budget.

Ingredients (2 servings)

• 2 cans of chickpeas (42g protein total)
• 1 can of rich coconut milk
• 2 tablespoons of your favorite curry paste
• Cooked quinoa (which offers higher protein than standard rice)
• 1 tablespoon of cooking oil

Instructions

1. Simmer the chickpeas, coconut milk, and curry paste together in a pot.
2. Serve the warm curry generously over the cooked quinoa.
   Protein per serving: 21–23g

10. Vegan Sausage & Potato Power Skillet (20g protein)
This is the ultimate lazy comfort meal that you’ll end up making on repeat.

Ingredients (2 servings)

• 2 vegan protein sausages (20–25g protein total)
• 1 cup of shelled edamame (17g protein)
• 1 freshly chopped bell pepper
• 1 cup of diced potatoes
• 1 tablespoon of cooking oil

Instructions

1. Cook the diced potatoes in the oil first until tender, then toss in the bell peppers.
2. Add the sliced vegan sausage and edamame, heating everything all the way through.
   Protein per serving: 20–21g

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Sarah’s Budget Tips: Easy Protein Boosters (Don’t Add Ingredients!)

You can seamlessly increase your protein WITHOUT changing the actual recipes just by swapping smart. Choose these whenever possible:

1. Pasta Swaps: Opt for chickpea, lentil, or edamame pasta instead of regular wheat.
2. Bread Swaps: Grab high-protein tortillas or bread at the store.
3. Dairy-Free Swaps: Use soy milk instead of almond milk for a higher protein punch.
4. Grain Swaps: Choose quinoa instead of white rice.
5. Meatless Swaps: Use TVP instead of regular veggies in your chili (or simply add it in).
   These simple swaps can easily double your protein without any extra effort!

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FAQs About High-Protein Vegan Dinners

What’s the highest-protein vegan food that’s not tofu?
TVP (textured vegetable protein) boasts up to 36g per cup and usually costs less than $2 at the store.

Can you build muscle on a vegan diet?
Absolutely! As long as you hit your daily calories and protein goals (aiming for 0.7–1g per lb of body weight), your muscles honestly don’t care where the protein comes from. Just make sure you get a variety of protein sources so you can also hit your complete protein target.

Is hummus high in protein?
Yes — but it works best as a protein booster when paired with other sources like quinoa, beans, tofu, or pasta (just like we used in the recipes above).

How can I meal prep these?
Most of these meals will last 3–4 days in the fridge. In fact, the peanut tofu, chili, and curry often 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!

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