12 High Protein Low Carb Vegan Recipes (20g+ protein) (2024)

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.


These high protein low carb vegan recipes are here to switch up your vegan diet and help you get (or stay) in shape!

12 High Protein Low Carb Vegan Recipes (20g+ protein) (1)

Jump to

  • The recipes
  • FAQs

Low carb diets are known to be a great way to lose weight, while the extra grams of protein allow you to maintain, or even gain, muscle mass.

While it is true that vegans have fewer high protein sources available than vegetarians or omnivores, it’s still possible to get in enough protein, even with low carbs! Here are our best finds!

Introducing 12 high protein low carb vegan recipes!

Add to Collection

Crunchy Asian Tofu Salad (High Protein and Vegan)

Check out the recipe here

4.73 from 18 votes

Protein: 24g

Calories: 496kcal

Ready in:20 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: serious salad upgrade, crunchy and bright

A crunchy and colourful mix of delicious vegan foods that look great and taste even better! The best way to incorporate a salad into your plant-based meals!

Add to Collection

Smashed Cucumber and Edamame (vegan protein snack)

Check out the recipe here

5 from 2 votes

Protein: 11g

Calories: 146kcal

Ready in:10 minutes minutes

Recipe by: Abril Macías

Bonus: light lunch or snack, raw ingredients

Try this oriental-inspired smashed cucumber and edamame recipe, a quick high-protein snack to have at home or on the go! Also works well as a side dish to larger meal in a plant-based diet.

Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss

  • Ideal for weight loss
  • Easy vegetarian recipes only
  • Automated grocery lists
  • Use on mobile or download as PDF
  • 12 High Protein Low Carb Vegan Recipes (20g+ protein) (4)

Add to Collection

Avocado Spinach Smoothie

Check out the recipe here

4.72 from 28 votes

Protein: 18g

Calories: 293kcal

Ready in:6 minutes minutes

Recipe by: Dave Bell

Bonus: filling, fuelling, simple to prepare

Avocado Spinach Smoothie, a great high protein vegan recipe for weight loss (check out other tasty vegetable smoothies here). It packs high amounts of almost everything – fibre, protein, vitamins A and C, potassium, iron, calcium – a good choice all round and a true nutrition bomb.

No ratings yet

Prep Time:6 minutes minutes

Total Time:6 minutes minutes

Servings:2 big glasses


Author: HurryTheFoodUp



  • Throw everything into a blender and blend for 60 seconds.

  • Done.


IF YOU LIKED THIS RECIPE: Check out our classic Spinach Banana Smoothie. Just 3 ingredients, but also pretty dang awesome. Or if you like to go the sweet route check out this Breakfast Kiwi Banana Smoothie.

INSPIRED BY: Ben Greenfield.


Nutrition Facts

12 High Protein Low Carb Vegan Recipes (20g+ protein)

Serving Size

402 g

Amount per Serving



% Daily Value*






Saturated Fat



































Vitamin A





Vitamin C















* Percent Daily Values are based on a 2000 calorie diet.

DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

Add to Collection

Low Carb High Taste Zoodles

Check out the recipe here

4.67 from 27 votes

Protein: 16g

Calories: 364kcal

Ready in:15 minutes minutes

Recipe by: Hurry The food Up

Bonus: delicious, refreshing, super speedy

Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles with cherry tomatoes ready in just 15 minutes, excellent for a quick lunch or dinner (easily one of our fave vegan zucchini recipes!). Truly one of the easiest high protein vegan/ vegetarian recipes.

Protein: 16g
Calories: 275kcal
Ready in: 10 minutes
Recipe by: DebraKlein
Bonus: easy, tasty, healthy

Vegan Tofu Scramble for a quick and easy breakfast. A delicious low carb high protein vegan recipe for an alternative to scrambled eggs (if you don’t mind eating eggs every so often, try these high protein low carb vegetarian dishes too). Seriously one of the easiest vegan meals with 16 grams protein (and we don’t mess around when it comes to plant-based protein meals!)!

12 High Protein Low Carb Vegan Recipes (20g+ protein) (8)

Keto Berry Smoothie (with Protein Powder)

Check out the recipe here

Protein: 14g
Calories: 131kcal
Ready in: 5 minutes
Recipe by: WholesomeYum
Bonus: sweet, fibrous, refreshing

An EASY berry protein smoothie recipe made with just 7 simple ingredients and no added sugar. Suitable for a vegetarian diet, vegan diet and keto diet and can be whizzed up in minutes in a smoothie maker or food processor. Try this low carb vegan recipe for a healthy smoothie that is perfect for low-carb diets (this is definitely one of our fave vegetarian low carb breakfast recipes)!

Protein: 13g
Calories: 238kcal
Ready in: 25 minutes
Recipe by: SpiceCravings
Bonus: sweet, spicy, full of veg

This Kung Pao Tofu is a healthy, vegetarian version of your favorite Chinese takeout without the animal products (check out these healthy vegetarian Chinese recipes, if you want more ideas like this and are ok with dairy!). Stir fried veggies and tofu are tossed in a sweet and spicy sauce for a delicious meal that only takes 25 minutes to make! The perfect easy high protein vegan recipe!

12 High Protein Low Carb Vegan Recipes (20g+ protein) (10)

Sriracha and Peanut Butter Tofu

Check out the recipe here

Protein: 15g
Calories: 191kcal
Ready in: 37 minutes
Recipe by: Kalyn’sKitchen
Bonus: rich, tasty, umami flavours

For this Peanut Butter Tofu with Sriracha, strips of firm tofu are fried and served with a peanut-butter sauce, where the nut butters boost protein intake. And this low carb high protein vegan recipe is so easy, remember to pick up some tofu next time you’re at the grocery stores!

12 High Protein Low Carb Vegan Recipes (20g+ protein) (11)

Tofu Panzanella Salad

Check out the recipe here

Protein: 23g
Calories: 277kcal
Ready in: 15 minutes
Recipe by: FitMealIdeas
Bonus: fresh, full of veg, easy, so much protein

Try this spicy tofu Panzanella salad that is vegan, low-carb, protein-packed, and gluten-free. Replacing bread with pan-roasted crispy tofu to make it healthier. It’s slightly higher in grams of carbs but it absolutely rammed with protein too, so we just had to include it, and tofu is one of the few vegan complete proteins, meaning it contains all nine essential amino acids!

Protein: 16g
Calories: 111kcal
Ready in: 55 minutes
Recipe by: ThisHealthyKitchen
Bonus: spicy, delicious, versatile

Spicy vegan salami that’s meaty, smoky, packed with flavour and truly irresistible. It’s easy to make, with a perfectly chewy texture, you may have a hard time believing it’s vegan! An awesome homemade plant-based protein vegan food and your best friend if you’re plant based but crave umami flavour!

12 High Protein Low Carb Vegan Recipes (20g+ protein) (13)

Vegan Seitan Chicken Breast

Check out the recipe here

Protein: 27g
Calories: 148kcal
Ready in: 40 mins
Recipe by: MyPlantifulCooking
Bonus: super high protein, perfect with a side salad

These vegan chicken breasts are super meaty and chewy, making them a great high-protein meat substitute! Easy to make and can be grilled, fried, or baked. Seitan chicken is also freezable, making it a great recipe to meal prep on the weekends.

Protein: 16g
Calories: 207kcal
Ready in: 1 hour
Recipe by: IHeartUmami
Bonus: warming, one pot wonder

Vegan hot pot with milky miso broth is a healthy recipe loaded with vegetables. This shows you how to host a hot pot party at home easily!

High Protein Low Carb Vegan Recipes FAQ

What vegan foods are high in protein and low in carbs?

The best low carb vegan sources of protein include legumes (like black beans and lentils), soy products (like tempeh and soy) and nuts (like peanuts, almonds and similar nut butters). Try to aim for whole, unprocessed and fresh foods where possible as it’s easier to keep track of the carbohydrates this way!

What happens if you don’t eat enough protein?

A lack of protein can cause you to lose muscle mass, impacting everything from your strength to your balance, and can lead to complications like anemia, swelling and slow healing injuries and cuts.

How do vegans avoid eating too many carbs?

It’s important to avoid becoming over reliant on carbs in a vegan diet, which is why foods like tofu, tempeh, lentils, beans and nuts are the best way to incorporate plant based protein into every meal time. It’s easy to make direct substitutes, like swapping scrambled eggs for scrambled tofu, or mince meat for lentils cooked with olive oil and red onion for the base of a vegan bolognese. Even adding a sprinkling of nutritional yeast to your meals can help!

Check out our vegan meal plan for more inspiration, and be sure to let me know in the comments which of these high protein low carb meals you want to make first!

12 High Protein Low Carb Vegan Recipes (20g+ protein) (2024)


How to get 20g of protein per meal vegan? ›

Tofu, tempeh, and edamame

Tofu , tempeh , and edamame all contain iron, calcium, and 12–20 g of protein per 3.5 oz (100 g) serving.

What vegan snacks have 20 grams of protein? ›

Nuts—like cashews, almonds, and walnuts—are a simple snack in your diet, but they come with a plethora of health benefits. Most contain around 20 grams of protein per 100 grams, and they're also packed with other essential nutrients, too, like omega-3, vitamin E, magnesium, and antioxidants.

How can a vegan eat more protein and less carbs? ›

Nuts and seeds: Nuts and seeds are low in carbs, but high in protein and fat. This includes almonds, walnuts, macadamia nuts, peanuts and pumpkin seeds. Soy: Foods like tofu and tempeh are high in protein and fat, but low in carbs. This makes them acceptable on a low-carb vegetarian/vegan diet.

What is an example of 20 grams of protein? ›

Grilled Chicken Breast: A 6-ounce (170g) serving of grilled chicken breast without skin typically provides around 20g of protein and contains approximately 220-240 kcal.

What does 20 grams of vegan protein look like? ›

To reach 20 grams of protein, you need approximately ¾ cup of cooked lentils. Tofu: Tofu, a popular vegetarian protein option, is made from soybeans. Roughly 3.5-ounces of extra firm tofu contains about 17 grams of protein.

What is high in protein but not carbs? ›

Canned tuna, edamame, Greek yogurt, cheddar cheese, pumpkin seeds, and pea protein powder are just some examples of high-protein, low-carb foods that can help you meet your daily protein needs.

What food has high protein and no carbs? ›

People following a low carb, high protein diet can include the following 14 foods in their meals:
  • eggs.
  • fish and shellfish.
  • meat.
  • poultry.
  • certain dairy.
  • nonstarchy vegetables.
  • seeds.
  • soy.

What vegan food has the most protein? ›

20 best vegan protein sources chart
FoodServing (g)Protein (g)
1. Tempeh10020.3
2. Seitan10017.9
3. Edamame12017.2
4. Tofu160 (half block)16.3
16 more rows

What foods have 20 to 30 grams of protein? ›

How Much Protein You Really Need a Day
20 Grams of Protein30 Grams of Protein
3 oz of chicken breast or ground beef4.5 oz chicken breast
4 oz of salmon5.2 oz of salmon
1 serving of Banza chickpea pasta3 oz of lean ground turkey + 2 oz of Banza chickpea pasta
1 tuna pouch2 tuna packs
3 more rows
Feb 14, 2023

Will I lose weight if I eat more protein and less carbs? ›

A high-protein diet can help you lose weight. A number of studies show that diets higher in protein keep you fuller better than other types of diets. Other studies show that restricting carbs, as a result of a high-protein diet, causes more weight loss. But calories still count!

Which 3 nutrients are most likely to be lacking in a vegan diet? ›

Intake and status of vitamin B12, vitamin D, iron, zinc, iodine, calcium and bone turnover markers were generally lower in plant-based dietary patterns compared to meat-eaters. Vegans had the lowest vitamin B12, calcium and iodine intake, and also lower iodine status and lower bone mineral density.

Which is better for weight loss vegan or low carb? ›

Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.

How can I get 20 grams of protein in every meal? ›

Here are ideas for eating 20g of protein at each meal:
  1. Pre-make 2-3 servings of a protein smoothie the night before.
  2. Hard boil a dozen eggs and PEEL them for the fridge.
  3. Eggs have 7g of high-quality protein each. ...
  4. Roast a pan of nuts (10 minutes at 350F) to have as snacks.
  5. Buy a tub of hummus and pre-cut veggie sticks.
Sep 3, 2022

How do vegans add protein to every meal? ›

Try these tips.
  1. Use quinoa instead of rice. ...
  2. Utilize vegan protein powder. ...
  3. Provide your body with essential amino acids. ...
  4. Start each day with protein. ...
  5. Add beans to everything. ...
  6. Sprinkle nutritional yeast on your meals.
May 4, 2023

How can I get 20g protein naturally? ›

Choose veggies that are high in protein

While broccoli, corn, asparagus, and artichokes contain between 3-5g of protein per cup, beans like black beans, chickpeas, soy beans and lentils can contain an average of 15-20g of protein per cup.

Is 20g of protein a lot for a meal? ›

Women – 1 serving of lean, complete protein (20-30g) with each meal, every few hours. (Or, if you eat less frequently, eat a bit more protein with each meal). Men – 2 servings of lean, complete protein (40-60g) with each meal, every few hours. (Or, if you eat less frequently, eat a bit more protein with each meal).

Top Articles
Latest Posts
Article information

Author: Francesca Jacobs Ret

Last Updated:

Views: 6278

Rating: 4.8 / 5 (68 voted)

Reviews: 83% of readers found this page helpful

Author information

Name: Francesca Jacobs Ret

Birthday: 1996-12-09

Address: Apt. 141 1406 Mitch Summit, New Teganshire, UT 82655-0699

Phone: +2296092334654

Job: Technology Architect

Hobby: Snowboarding, Scouting, Foreign language learning, Dowsing, Baton twirling, Sculpting, Cabaret

Introduction: My name is Francesca Jacobs Ret, I am a innocent, super, beautiful, charming, lucky, gentle, clever person who loves writing and wants to share my knowledge and understanding with you.