10 Quick & Easy High Protein Vegan Dinner Recipes You’ll Crave on Repeat

You want fast, high-protein, vegan dinners that don’t taste like “health food”? Same. These recipes nail that sweet spot: bold flavor, satisfying textures, and legit protein in 30 minutes or less. Think crispy tofu, saucy tempeh, creamy beans, and noodle bowls that feel like takeout—without the delivery fee.

We’re talking weekday-friendly, pantry-powered, and seriously delicious. Let’s get you fed—fast.

1. Crispy Chili-Garlic Tofu Bowls With Peanut-Lime Drizzle

Crunchy tofu, sweet-spicy glaze, and a bright peanut-lime sauce that ties it all together. It’s the kind of bowl you’ll eat in silence because it’s so good. Meal-prep friendly and endlessly customizable with whatever veggies you’ve got.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1 tbsp neutral oil (avocado or canola)
• 2 cups cooked brown rice or quinoa
• 1 cup edamame, thawed
• 1 cup shredded carrots
• 1 cup sliced cucumber
• 2 green onions, thinly sliced
• 2 tbsp roasted peanuts, chopped
• 1 lime, wedged

Chili-Garlic Glaze:

• 2 tbsp soy sauce or tamari
• 1 tbsp maple syrup
• 1 tbsp chili-garlic sauce (sambal oelek or sriracha)
• 1 tsp rice vinegar
• 1 tsp grated ginger
• 1 clove garlic, minced

Peanut-Lime Drizzle:

• 2 tbsp peanut butter
• 1 tbsp lime juice
• 1 tsp soy sauce
• 1 tsp maple syrup
• 2–3 tbsp warm water to thin

Instructions:

1. Toss tofu cubes with cornstarch and a pinch of salt until coated.
2. Heat oil in a large nonstick skillet over medium-high. Add tofu and cook 7–9 minutes, turning occasionally, until golden and crisp.
3. Whisk glaze ingredients. Pour over tofu and cook 1–2 minutes until glossy and sticky.
4. Whisk peanut-lime drizzle, thinning with water until pourable.
5. Assemble bowls: rice or quinoa, edamame, carrots, cucumber, glazed tofu. Top with green onions, peanuts, and a squeeze of lime. Drizzle sauce.

Pro tip: Air-fryer tofu at 400°F for 12–14 minutes for extra crunch. Swap peanut butter for almond or sunflower butter as needed.

2. Creamy White Bean Sun-Dried Tomato Pasta (No-Cook Sauce)

Silky, garlicky, tangy, and secretly packed with protein thanks to blended white beans. The sauce is done in your blender while the pasta cooks. It’s weeknight sorcery—and it tastes restaurant-level.

Ingredients:

• 10 oz high-protein pasta (lentil, chickpea, or whole-wheat)
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1/3 cup oil-packed sun-dried tomatoes, drained
• 2 tbsp sun-dried tomato oil (from the jar)
• 2 tbsp nutritional yeast
• 2 cloves garlic
• 2 tbsp lemon juice
• 1/2 tsp sea salt, plus more to taste
• 1/2 tsp crushed red pepper (optional)
• 1/2–3/4 cup hot pasta water
• 2 cups baby spinach
• Fresh basil, torn (optional)

Instructions:

1. Cook pasta in salted water until al dente. Reserve 1 cup pasta water.
2. Blend beans, sun-dried tomatoes, sun-dried tomato oil, nutritional yeast, garlic, lemon juice, salt, and red pepper. Stream in 1/2 cup hot pasta water until creamy.
3. Toss hot pasta with sauce and spinach over low heat for 1–2 minutes until spinach wilts. Add more pasta water if needed.
4. Top with basil and more pepper flakes.

Serve with: A side salad and a shower of toasted breadcrumbs for crunch. Add olives or capers if you’re a briny person (same).

3. Smoky Tempeh Tacos With Chipotle Slaw

Protein-packed tempeh gets a smoky, spicy sear and meets tangy chipotle slaw in soft tortillas. It’s taco night but faster than streaming a show preview. Double the slaw—it’s addictive.

Ingredients:

• 8 oz tempeh, crumbled
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp chili powder
• 1 tbsp soy sauce or tamari
• 1 tbsp maple syrup
• 1 tbsp tomato paste
• 2 tbsp water
• 8 small corn or flour tortillas, warmed

Chipotle Slaw:

• 2 cups shredded cabbage (mix of red and green)
• 1/4 cup shredded carrot
• 3 tbsp vegan mayo or plain unsweetened yogurt
• 1–2 tsp chipotle in adobo, minced
• 1 tbsp lime juice
• Pinch of salt

To serve: Avocado slices, cilantro, lime wedges, pickled onions

Instructions:

1. Mix slaw ingredients; set aside to marinate.
2. Heat oil in a skillet over medium. Add crumbled tempeh; cook 4–5 minutes until lightly browned.
3. Stir in paprika, cumin, chili powder, soy sauce, maple, tomato paste, and water. Cook 2–3 minutes until saucy and fragrant.
4. Fill tortillas with tempeh, slaw, avocado, and toppings. Squeeze lime.

Make it your own: Swap tempeh for crumbled tofu or black beans. Add pineapple salsa for sweet heat—trust me, it slaps.

4. Garlicky Lemon Chickpea Orzo Skillet

One pan, lemony garlic vibes, and tender orzo that drinks up all the flavor. Chickpeas bring protein, and you get a cozy, risotto-ish dinner without the stirring marathon.

Ingredients:

• 1 tbsp olive oil
• 4 cloves garlic, thinly sliced
• 1 cup dry orzo
• 1 1/2 cups vegetable broth
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 lemon (zest and 2 tbsp juice)
• 2 cups baby spinach
• 2 tbsp nutritional yeast
• 1/4 tsp black pepper
• Salt to taste
• Parsley, chopped, for garnish

Instructions:

1. Heat oil in a large skillet over medium. Sauté garlic 30–60 seconds until fragrant.
2. Add orzo; toast 1 minute. Pour in broth and bring to a simmer.
3. Stir in chickpeas and lemon zest. Cover and cook 8–10 minutes, stirring occasionally, until orzo is tender. Add a splash of water if needed.
4. Stir in spinach, lemon juice, nutritional yeast, and pepper. Salt to taste.
5. Finish with parsley.

Serve with: A drizzle of extra-virgin olive oil and chili flakes. For extra protein, top with crispy tofu bits.

5. 15-Minute Miso-Ginger Edamame Soba

Slurpy soba noodles in a light miso-ginger sauce with crunchy veggies and protein-rich edamame. It’s bright, clean, and lightning-fast. Perfect for when you want “takeout energy” without the wait.

Ingredients:

• 8 oz soba noodles
• 1 cup shelled edamame, thawed
• 1 cup snap peas, halved
• 1 red bell pepper, thinly sliced
• 2 green onions, sliced
• 1 tbsp sesame seeds

Miso-Ginger Sauce:

• 2 tbsp white or yellow miso paste
• 1 tbsp rice vinegar
• 1 tbsp soy sauce or tamari
• 1 tbsp maple syrup
• 1 tsp toasted sesame oil
• 1 tbsp grated ginger
• 1 clove garlic, minced
• 2–3 tbsp warm water to thin

Instructions:

1. Cook soba according to package directions, adding edamame and snap peas for the last minute. Drain and rinse under cool water.
2. Whisk sauce ingredients until smooth.
3. Toss noodles with sauce, bell pepper, and green onions. Sprinkle sesame seeds.

Boost it: Add baked tofu or a spoon of chili crisp. Prefer warm? Skip rinsing and toss everything hot.

6. Sticky Orange-Ginger Seitan Stir-Fry

Chewy, meaty seitan in a glossy orange-ginger sauce with crisp veggies. It tastes like your favorite takeout orange chicken—minus the chicken and in under 30 minutes. Serious weeknight win.

Ingredients:

• 12 oz seitan, sliced
• 1 tbsp cornstarch
• 1 tbsp neutral oil
• 1 red bell pepper, sliced
• 1 small broccoli crown, cut into small florets
• 2 green onions, sliced
• Cooked rice, for serving

Orange-Ginger Sauce:

• 1/2 cup orange juice (fresh if possible)
• 1 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1–2 tbsp maple syrup, to taste
• 1 tsp grated ginger
• 1 clove garlic, minced
• 1 tsp cornstarch

Instructions:

1. Toss seitan with cornstarch. Whisk sauce ingredients in a small bowl.
2. Heat oil in a large skillet or wok over medium-high. Sear seitan 3–4 minutes until browned. Remove to a plate.
3. Add bell pepper and broccoli; stir-fry 3–4 minutes until crisp-tender.
4. Return seitan to pan. Pour in sauce; cook 1–2 minutes until thick and glossy.
5. Serve over rice, topped with green onions.

Swap alert: Use extra-firm tofu if seitan isn’t your thing. Add orange zest for extra citrusy pop—seriously, it’s so good.

7. Harissa Lentil Power Bowls With Lemon-Tahini

Spicy-sweet harissa lentils piled over grains with roasted-ish veggies (quick skillet style) and a tangy tahini drizzle. It’s hearty, colorful, and packs solid plant protein. Great for post-workout or “need something substantial” nights.

Ingredients:

• 1 cup cooked brown rice or farro
• 1 tbsp olive oil
• 1 small red onion, sliced
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 (15 oz) can brown or green lentils, drained and rinsed
• 1–2 tbsp harissa paste (to taste)
• 1 tbsp tomato paste
• 1 tsp maple syrup
• Salt and pepper
• Handful arugula or baby spinach

Lemon-Tahini Sauce:

• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 small clove garlic, grated
• 2–4 tbsp warm water to thin
• Pinch of salt

Instructions:

1. Whisk tahini sauce until creamy and pourable.
2. Heat oil in a skillet over medium-high. Cook onion, zucchini, and bell pepper 5–6 minutes until lightly charred and tender. Salt and pepper.
3. Stir in lentils, harissa, tomato paste, maple, and a splash of water. Warm 1–2 minutes.
4. Assemble bowls: grains, greens, veggies, harissa lentils. Drizzle tahini sauce.

Make ahead: Lentils and sauce hold well for 4 days. Add toasted almonds or pumpkin seeds for extra crunch and protein.

8. Creamy Tofu Spinach Shakshuka (Egg-Free)

All the cozy vibes of shakshuka with silky tofu “plops” that mimic poached eggs. The tomato-pepper sauce is smoky, garlicky, and fast. Mop it up with crusty bread or tuck into warm pitas.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/4 tsp red pepper flakes (optional)
• 1 (28 oz) can crushed tomatoes
• 1/2 tsp salt, plus more to taste
• 12 oz silken or soft tofu, cut into large spoonfuls or cubes
• 2 cups baby spinach
• 2 tbsp nutritional yeast (optional, for richness)
• Fresh parsley or cilantro, chopped

Instructions:

1. Sauté onion and bell pepper in oil over medium heat for 5 minutes. Add garlic, paprika, cumin, and pepper flakes; cook 30 seconds.
2. Pour in crushed tomatoes and salt; simmer 5 minutes.
3. Nestle tofu into the sauce. Simmer gently 3–4 minutes to warm through.
4. Stir in spinach and nutritional yeast until spinach wilts. Adjust salt.
5. Top with parsley or cilantro.

Serve with: Toasted sourdough or fluffy couscous. Add olives for briny bites and a drizzle of chili oil if you like heat.

9. Speedy Black Bean Sweet Potato Skillet With Avocado Crema

Smoky, hearty, and loaded with fiber and plant protein—this one-pan wonder is pure comfort. The avocado crema cools it down and makes every bite dreamy. Great tucked into tortillas or served bowl-style.

Ingredients:

• 1 tbsp olive oil
• 1 medium sweet potato, diced small
• 1 small red onion, diced
• 1 jalapeño, seeded and minced (optional)
• 2 cloves garlic, minced
• 1 (15 oz) can black beans, drained and rinsed
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp salt
• 1/4 cup water
• 1 cup corn kernels (frozen or canned, drained)
• Juice of 1/2 lime
• Fresh cilantro, chopped

Avocado Crema:

• 1 ripe avocado
• 2 tbsp lime juice
• 2 tbsp vegan yogurt or water to thin
• Pinch of salt

Instructions:

1. Heat oil in a large skillet over medium. Cook sweet potato and onion 7–8 minutes until tender, stirring occasionally. Add jalapeño and garlic; cook 1 minute.
2. Stir in black beans, chili powder, cumin, smoked paprika, salt, and water. Cook 2–3 minutes.
3. Add corn and lime juice; cook 1 minute more. Adjust seasoning.
4. Blend avocado crema until smooth.
5. Serve skillet with crema and cilantro on top.

Shortcuts: Microwave sweet potato for 2–3 minutes first to speed things up. Add diced tomatoes or salsa for extra sauciness.

10. Thai Basil Chick’n Lettuce Wraps

All the flavor of Thai basil stir-fry, but stuffed into crunchy lettuce cups for a fresh, fun dinner. Use your favorite vegan “chick’n” crumbles or chopped firm tofu. Ready in a flash and wildly satisfying.

Ingredients:

• 1 tbsp neutral oil
• 12 oz vegan chicken-style pieces or firm tofu, finely chopped
• 3 cloves garlic, minced
• 1 small shallot, minced
• 1 red chili or 1/2 tsp chili flakes (optional)
• 1 small red bell pepper, diced
• 2 cups fresh basil leaves (Thai basil if available), torn
• 1 head butter lettuce or romaine hearts, leaves separated
• Lime wedges, for serving

Sauce:

• 2 tbsp soy sauce or tamari
• 1 tbsp coconut aminos or additional soy sauce
• 1 tbsp maple syrup or brown sugar
• 1 tbsp rice vinegar
• 1 tsp cornstarch mixed with 2 tbsp water

Instructions:

1. Whisk sauce ingredients in a bowl.
2. Heat oil over medium-high in a large skillet. Add vegan chick’n or tofu; cook 4–5 minutes until browned.
3. Add garlic, shallot, chili, and bell pepper; cook 2 minutes until fragrant.
4. Pour in sauce; stir 1–2 minutes until glossy and thick. Turn off heat and fold in basil to wilt.
5. Spoon into lettuce leaves. Squeeze lime over top.

Extra goodness: Sprinkle with chopped peanuts and sliced green onions. Serve with jasmine rice on the side if you want a heartier plate.

Final Tips for Fast, High-Protein Vegan Wins

• Press tofu while you prep everything else—saves time and boosts crispiness.
• Stock quick proteins: tempeh, seitan, canned beans, edamame, and high-protein pasta.
• Keep flavor bombs on hand: miso, harissa, chili crisp, sun-dried tomatoes, tahini, and citrus.
• Cook grains in bulk on Sundays; reheat with a splash of water for speed-dinners all week.

You’ve got 10 dinners that are fast, filling, and absolutely not boring. Pick one, crank up your favorite playlist, and cook—then come back and tell me which one’s your new obsession. My money’s on the crispy tofu bowls or the orange-ginger seitan, but you do you.