Simple High-Protein Vegan Meals in 20 Minutes or Less

If you’re vegan, you can probably answer the question “How do you get enough protein?” in your sleep. We also know that if you hear it one more time, it’s not going to be pretty. But here’s the thing: Almost all Americans already get way more protein than they actually need—which can contribute to health problems like gout, kidney strain, and heart problems. Vegans, on the other hand, get protein that our bodies actually need, without any of the cholesterol found in flesh, eggs, and dairy.

But if you’re still worried about macros, these simple, budget-friendly recipes can be whipped up in 20 minutes or less—plus, they’re high in protein and compassion.

60 Second Tofu Scramble

When you’re running late in the morning and need a quick meal to start your day, our simple tofu scramble recipe only requires firm tofu, some veggies, soy sauce, and your favorite seasonings to taste. It’s a simple breakfast that delivers 10-25 grams of protein.

Roasted Chickpeas With Red Curry Flakes

Pop a can of chickpeas in the oven with oil and your favorite seasonings, and voila! You have a crunchy, savory, protein- and fiber-filled snack.

Easy 5 Ingredient Protein Bars

These protein-packed bars are made from ingredients that you probably already have in your pantry. They take only 10 minutes to make and don’t need to be baked, which means less time cookin’ and more time snackin’.

Black Bean and Beefless Crumble Tacos

Powered by your choice of vegan ground beef and black beans, this no-fuss, protein-packed meal comes together in under 15 minutes.

Creamy Red Lentil Salad

This red lentil salad delivers big on fiber and protein—one more reason lentils are a vegan staple. Made in just 20 minutes, it blends fresh vegetables, soft lentils, and a rich, nutty crunch.

Kale Protein Smoothie

This kale protein smoothie is perfect for post-workout refueling. Ready in just five minutes, it gets a serious protein boost from vegan vanilla protein powder, silken tofu, and nut butter.

Smashed Chickpea and Avocado Salad Sandwich

Ready in 10 minutes, this smashed chickpea sandwich is as easy as it gets. Just smash chickpeas and avocado, mix in lime juice, cilantro, green onion, and your favorite seasoning, then spoon it onto toast.

Tofurky and ‘Cheese’ Roll Up

Tofurky deli slices pack about 14 grams of protein per serving, and when you roll them into a flour tortilla with your favorite vegan cheese slices, spinach, and vegan mayo, you get an easy, kid-friendly lunch or simple snack for anyone!

Tempeh BLT Sandwich

This BLT swaps pig’s flesh for crispy tempeh strips, which offer 12–18 grams of protein per serving. Layer with fresh tomato, crisp lettuce, and vegan mayo on your choice of bread for a quick, filling lunch. 

Peanut Butter Banana Sushi

The perfect snack does exist, and it just happens to be super-high in protein and inexpensive. All you need to make these bite-sized treats is a banana, peanut butter, and a whole wheat tortilla. (Vegan chocolate chips are not mandatory, but they’re highly recommended.)

15 Minute Sesame Lettuce Wraps

Four of these delicious, simple lettuce wraps provide approximately 20 grams of protein. Asian-inspired and packed with flavor, they’re a tasty way to sneak in extra veggies.

Fuel Up With Kindness

See how easy it is to get your plant-based protein in? Plus, vegan protein comes without the cholesterol or cruelty of the meat, egg, and dairy industries. Every animal is someone, from cows who nurture their babies to hens who teach calls to their chicks before they even hatch.

For more ways to power up compassionately, check out PETA’s list of vegan protein powders and bars, and order our free vegan starter kit for tips, recipes, and everything you need to make your plant-based gains simple and delicious.