A vegan diet rich in vegetables, fruits, whole grains, nuts and seeds has been shown to lower the risk of chronic diseases like Type 2 diabetes and some types of cancer. It’s often a myth that you can’t get enough protein on a vegan diet. In reality, beans, legumes, tofu and chickpeas are all great meatless sources of protein.
Even if you’re not fully vegan, you can still reap the benefits of eating more plant-based meals. Try incorporating some of these tasty vegan recipes into your diet, which feature up to 21 grams of protein per serving.
Discover and log these recipes and more in the MyFitnessPal app!
1. ROASTED RATATOUILLE SPAGHETTI | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrate: 52g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g
2. VEGAN SLOPPY JANES | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 390; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 69mg; Sodium: 681mg; Carbohydrate: 69g; Dietary Fiber: 14g; Sugar: 8g; Protein: 18g
3. VEGAN CINNAMON APPLE BAKED OATMEAL | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 232; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 207mg; Carbohydrate: 31g; Dietary Fiber: 7g; Sugar: 12g; Protein 7g
4. VEGAN “CREAMED” GREENS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 186; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 297mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 3g; Protein 7g
5. RUSTIC VEGAN MUSHROOM TART | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 325; Total Fat: 20g; Saturated Fat: 14g; Monounsaturated Fat: 3g; Cholesterol: 1mg; Sodium: 342mg; Carbohydrate: 31g; Dietary Fiber: 8g; Sugar: 0g; Protein: 9g
6. INSTANT POT CHICKPEA TIKKA MASALA | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 317; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 685mg; Carbohydrate: 60g; Dietary Fiber: 10g; Sugar: 6g; Protein 11g
7. SHEET PAN TOFU AND VEGGIES IN SESAME SAUCE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 308; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 290mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 6g; Protein: 18g
8. QUICK BLACK BEAN CHILI OVER LIME COUSCOUS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 435; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 395mg; Carbohydrate: 88g; Dietary Fiber: 19g; Sugar: 11g; Protein: 21g
9. VEGAN MUSHROOM SHEPHERD’S PIE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 229; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 241mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 8g; Protein 15g
10. VEGAN BBQ JACKFRUIT SLIDERS WITH SLAW | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 244; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 534mg; Carbohydrate: 42g; Dietary Fiber: 7g; Sugar: 22g; Protein: 7g
11. BROCCOLI AND BROWN RICE VEGAN CASSEROLE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 261; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 36g; Dietary Fiber: 5g; Sugar: 0g; Protein: 15g
12. CAULIFLOWER BLACK BEAN TACOS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 286; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 467mg; Carbohydrate: 52g; Dietary Fiber: 15g; Sugar: 7g; Protein: 13g
13. TOFU AND VEGGIE SAUSAGE SCRAMBLE WITH TURMERIC | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 191; Total Fat: 8.6g; Saturated fat: 0.5g; Monounsaturated fat: 4g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 20g
14. VEGAN MAC AND CHEESE | LENTINE ALEXIS FOR MYFITNESSPAL
Nutrition (per serving): Calories: 417; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 202mg; Carbohydrate: 83g; Dietary Fiber: 17g; Sugar: 5g; Protein: 26g
15. MUSHROOMS, BRUSSELS SPROUTS & TOFU GRAIN BOWL | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 364; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 644mg; Carbohydrate: 37g; Dietary Fiber: 11g; Sugar: 6g; Protein 17g
Originally published August 2020, updated October 2023
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