Vegan High Protein, Low Calorie Recipes

For today’s video, we’re going to be making THREE low calorie-dense meals that are also highly filling and high protein! Make sure to check out the video below to see how to make these, and don’t forget to scrolls down  for the written recipes!

Time for another round of high protein, low calorie recipes! Over the last year or so, I lost around 10 pounds and one of the important things that I learned during my weight loss journey is the importance of being smart about my food choices, not just in eating low-calorie meals but eating meals that are also satisfying, filling, and delicious! There’s no point eating low-calorie, bland meals if you’re going to be starving all the time, right? 

Excited for these low calorie, high volume, high protein meals? Don’t forget to watch the video above and scroll down to start making these recipes!

Vegan “Chicken” Potato Soup

Amount per serving (Calories: 293 | Total fat: 6g | Protein: 19g | Carbohydrates: 40g)

This may look like a complicated recipe but guys, I’m telling you, all you have to do is throw all your ingredients into one pot, let it boil, and that’s it! Delicious and savoury, this vegan “chicken” potato soup could easily be your next favourite comfort food!

Ingredients (around 4 servings):

  • 1/2 tbsp oil
  • 1/2 medium onion, diced
  • 1 tbsp minced garlic
  • 1 large carrot or 2 medium carrots, peeled & chopped
  • 1 large potato, peeled & chopped
  • 2 celery stalks, chopped
  • 6 cups water
  • 1/4 cup nutritional yeast
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp italian seasoning
  • 1/2 tbsp black pepper
  • 1 veggie stock cube
  • 100g dry Soy Curls OR 1-2 cans of chickpeas (rinsed + drained)
  • 85g dry pasta of choice
  • Salt + pepper to taste


  1. Chop up onions, carrots, potatoes, and celery. 
  2. Heat up oil in a large pot over medium high heat and cook onions and garlic for a few minutes. 
  3. Add veggies and cook. Add water, turn heat up, and let it come to a boil. Meanwhile, rehydrate soy curls in a separate bowl by soaking them in water. 
  4. Add nutritional yeast, garlic powder, onion powder, black pepper, Italian seasoning, and veggie stock cube to the soup. Mix well and allow to boil. 
  5. When the soup boils, add in the pasta and rehydrated soy curls (drained). Mix and let it cook on medium low heat for 20 minutes or so, or until potatoes and pasta are completely cooked.
  6. Serve in a bowl and enjoy! Keep in a tightly sealed container in the fridge for up to 4 days.

Fried Rice with Cauliflower

Amount per 2 servings: Calories: 444 | Total fat: 16g | Protein: 32g | Carbohydrates: 46g

So recipe no.2 for my high protein, low calorie recipes is this Fried Rice with Cauliflower meal~

Notice that I did not say “cauliflower fried rice” — that’s because I do not believe in completely eliminating actual rice! Let’s just say I’m Asian and I do not believe that cauliflower can be a substitute for rice – I mean, come on, rice is life! However, I still think cauliflower would make a fantastic addition to fried rice, to really add a ton of volume to your meal but also add those fantastic nutrients. Also, I added in some tofu for extra protein — YUM!

Ingredients (2-4 servings):

  • 300g of cauliflower head (around 2 cups)
  • 1/2 tbsp oil
  • 1/2 onion, diced
  • 1 tbsp minced garlic
  • 350g (1 block) firm or extra firm tofu
  • 3 tbsp Scrambled Tofu Seasoning
  • 2 cups frozen mixed vegetables
  • 1-2 cups cooked brown rice 
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • Chopped green onions + sesame seeds (optional garnish)


  1. Place cauliflower into a food processor and process until consistency is crumbly. Transfer to a plate and set aside. 
  2. In a large pan or wok, heat oil over medium high heat. Cook onions and garlic and saute for a couple of minutes. 
  3. Add in crumbled up tofu and let it cook for 3-5 minutes or until the tofu has browned a little.
  4. Add in scrambled tofu seasoning and mix well. 
  5. Add in the frozen mixed vegetables, cauliflower, and cooked rice. Mix until everything is well combined.
  6. Add soy sauce and mix again. Turn off the heat and mix in some toasted sesame oil.
  7. Transfer some into a bowl, top with chopped green onions and sesame seeds, and enjoy!

Buffalo Tofu, Roasted Cauliflower & Sweet Potatoes

Amount per serving: Calories: 486 | Total fat: 25g | Protein: 22g | Carbohydrates: 46g

Hey, vegan weight loss recipes shouldn’t have to be complicated! This is a very simple recipe (as you can see) which is perfect as a light but highly satisfying and well-balanced meal for dinner. Simply get your oven to do all the work!

Ingredients (around 3 servings):

Sweet potatoes + cauliflower:

  • 500g sweet potatoes
  • 1/2 head cauliflower
  • 2 tbsp oil
  • 2 tsp italian seasoning
  • 2 tsp garlic powder
  • 2 tsp paprika
  • 1/2 tsp salt

Buffalo Tofu:

  • 1 block extra firm tofu
  • 1 tbsp oil
  • 1 tbsp cornstarch
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1/4 tsp salt
  • 4-5 tbsp vegan buffalo sauce (I used Frank’s Hot Sauce)


  1. Preheat oven to 400 degrees F.
  2. Chop cauliflower and sweet potato into bite-sized pieces. Transfer into a lined baking sheet.
  3. Chop tofu into smaller bite-sized pieces and press to eliminate water if desired (see video for context). Set aside.
  4. Pour oil onto the cauliflower and sweet potatoes and mix using your hands.
  5. Add in seasoning and mix until everything is well-coated. Bake for 30-40 minutes, tossing halfway through, until the sweet potatoes are completely cooked..
  6. In a medium sized mixing bowl, add in the tofu, oil, garlic powder, onion powder and salt. Mix well.
  7. Add in cornstarch and mix until all the tofu pieces are coated. Spread out the tofu pieces on a lined baking sheet and bake for 20-30 minutes until crispy on the outside, flipping halfway through.
  8. Put tofu back into the mixing bowl and add desired amount of buffalo sauce. Toss until well-coated and bake again for another 2-3 minutes. 
  9. Plate everything and serve with a side of celery sticks or other vegetables. Enjoy!

📌Looking for more vegan high protein, low calorie recipes? Check out these other videos!

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