One of the main complaints I have with most “high protein” vegan recipes is that they have a lot of protein…
…but also a ton of calories.
Most protein sources like legumes come with slightly more carbs than protein, even if you don’t count the fiber.
That being said, there are still plenty of vegan recipes with relatively low calories overall. They mostly incorporate foods from this list of high protein low calorie vegan food sources.
I’ve compiled a database of over 150+ high protein vegan recipes here. If you’re on a desktop, click the “calories” column header, and you can sort the recipe from low calories to high calories.
Here are 5 of the top recipes, but you’ll find many more good ones if you go check the entire list for yourself.
1. Amaranth & Red Lentil Patties
These small patties are lentil-based. In case you didn’t know, lentils have one of the best nutritional profiles of all legumes.
They have a solid ratio of protein to carbs, and virtually no fat, which makes them perfect for low calorie, but high protein meals.
You can eat these patties themselves, or wrap them in lettuce to make a quick burger.
2. Protein-Rich Mushroom Patties Recipe
This is another patty recipe which is mainly made of mushrooms and hemp seeds.
Mushrooms are one of the highest protein vegetables, and hemp seeds are the best seed when it comes to protein.
3. Cinnamon Vanilla Breakfast Protein Bites
Each of these “bites” are low calorie and have a decent amount of protein in them (feel free to add vegan protein powder for extra protein).
The issue is that they taste really good and you might end up eating a ton of them, somewhat defeating the original intention.
But if you have more willpower than I do, they’re a great low calorie snack.
4. The Easiest Protein Pancakes
Need protein for breakfast, but don’t want too many calories? Protein pancakes to the rescue.
These are simple protein pancakes to make, but have a great texture.
5. Chana Masala
While there are other ingredients, chana masala is basically just chickpeas and tomatoes, so not a ton of calorie dense ingredients.
It might be just because I love tomatoes, but this is one of my favorite vegan recipes overall, and I’ve made it multiple times. Highly recommended.
Vegan Foods to Focus to Get More Protein Without Excess Calories
If you look at the recipes on this page, or on our collection of high protein recipes, you’ll start to see a pattern.
Certain ingredients keep popping up in them, which mainly includes:
- Lentils: Lentils are an excellent source of protein and are relatively low in calories. They are also high in fiber, which can help you feel full.
- Edamame: Edamame, or young soybeans, are not only a good source of protein but also rich in other nutrients like folate and iron. They are low in calories and can be a great snack or addition to salads.
- Tofu: Tofu is a versatile soy product that can be used in various dishes. It’s a good source of protein and can be prepared in a variety of ways to suit different tastes.
- Tempeh: Like tofu, tempeh is made from soybeans and is a great source of protein. It has a nutty flavor and a firmer texture than tofu.
- Seitan: Seitan is a high-protein meat substitute made from gluten, the protein in wheat. It is relatively low in calories and can be used in a variety of savory dishes.
- Chickpeas: Chickpeas, also known as garbanzo beans, are a versatile legume that can be used in salads, soups, and stews. They are rich in protein and fiber.
- Black Beans: Black beans are another legume that is high in protein and fiber. They can be added to various dishes like salads, burritos, and soups.
- Green Peas: Green peas are not only a good source of protein but also contain other nutrients like vitamin C and iron. They are low in calories and can be a tasty addition to many dishes.
- Quinoa: Quinoa is a complete protein, meaning it contains all essential amino acids. It’s also a good source of fiber and is relatively low in calories compared to other grains.
