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24 Super Quick Vegan Meal Prep Recipes

Eating a plant-based diet is always easier when you have your meals ready. These vegan meal prep recipes are delicious, easy to make, and full of nutrition.

vegan meal prep

If you’re vegan or even just wanting to pack some more vegan options into your daily diet, you know how hard it can be to eat out.

The vegan options can be slim-pickings, and when you find them, they can be so expensive.

Here’s where having vegan meal prep recipes help. These recipes are not only better for your wallet. You know exactly what’s in them- no sneaky animal products in there!

Best of all, they will stay good for a couple of days- perfect for healthy meal prep. And talking about meal prep here are some good quality glass meal prep containers that you can use to pack them up.

Glass containers keep food fresh for longer. However, BPA-free plastic ones like these are much lighter.

1. Curried Chickpea Bowls with Garlicky Spinach

Curried Chickpea Bowls with Garlicky Spinach

Credit: eatingbirdfood.com

With the cold weather upon us, there’s nothing better than having a nice hot curry to warm you up! And these curried chickpeas bowls with garlicky spinach don’t disappoint.

These curried chickpeas are tangy, sweet, and savory, thanks to the seasonings. And the garlicky spinach adds freshness.

This dish is also so easy and quick to prepare. In fact, you’ll have a full meal in under 30 minutes.

To cut down on prep time, we’re using canned chickpeas. To cut down on the salt, remember to rinse your chickpeas well, or you can use no-salt-added chickpeas like these.

Served over a bowl of brown rice, these bowls are sure to warm your tummy up!

Per Serving:

  • Calories: 455
  • Fats: 9g
  • Protein: 15g
  • Carbs: 79g
  • Fiber: 16g
  • Sugar: 6g

Recipe

2. Sweet Potato Black Bean Meal Prep Bowls

Sweet Potato Black Bean Meal Prep Bowls

Credit: itsavegworldafterall.com

Do you love sweet potato “fries”? Then, you’ll love this dish.

These macro-friendly meal prep bowls are a combination of sweet potatoes, black beans, and sweet potato “fries” topped with a cilantro-lime dressing.

They make for an extremely tasty and nutritious dish. This is because they’re loaded with fiber, protein, and Vitamin A.

And the cilantro lime dressing is creamy, tangy, and savory. It’s so simple to make, yet so delicious, that it may become one of your favorite dressings.

To make it, you’ll need an avocado, cilantro, lime juice, sea salt, extra virgin olive oil, and apple cider vinegar.

To make the dressing, just combine all your ingredients in a food processor and pulse until smooth. Here is a low budget food processor I recommend, in case you don’t have one.

Per Serving:

  • Calories: 490
  • Fats: 20g
  • Protein: 13g
  • Carbs: 68g
  • Fiber: 14g
  • Sugar: 2g

Recipe

3. Cauliflower Taco Bowls with Creamy Vegan Cilantro Ranch

Cauliflower Taco Bowls

Credit: thissavoryvegan.com

Are you yearning for some vegan ranch … ahem, taco bowls topped with vegan ranch? Then, you’ve got to try this dish.

This dish is chock-full of good-for-you foods such as brown rice, beans, onions, cauliflower, and bell peppers. And this dish is loaded with fiber, a whopping 26.4 grams of fiber. It is sure to come in handy if you’re feeling a bit constipated!

Plus, this dish is amazingly delicious. It’s creamy, spicy, and tangy, yet extremely filling so you won’t eat all of it in one go.

And let’s not forget about the vegan cilantro ranch dressing. If you’ve been missing ranch dressing since becoming vegan, this may be your new go-to.

To make it, add salt, pepper, basil leaves, garlic cloves, cilantro, apple cider vinegar, and some vegan mayo to your food processor. Pulse until smooth and creamy.

Per Serving (calculated):

  • Calories: 963
  • Fats: 40g
  • Protein: 31.6g
  • Carbs: 122.6g
  • Fiber: 26.4g
  • Sugar: 14.5g

Recipe

4. Cold Sesame Noodle Meal Prep Bowls

Cold Sesame Noodle Meal Prep Bowls

Credit: sweetpeasandsaffron.com

If you love Asian-inspired pasta, you’ll love this dish. And because it’s served cold, you won’t be stuck waiting in line for the microwave at work, just to heat your meal.

This dish is packed with flavor thanks to the sauce. This almond butter sauce is creamy, sweet, savory, and has a bit of heat- and works perfectly with the pasta and zucchini noodles.

To make the almond butter sauce, all you need to do is combine your seasonings with maple syrup, soy sauce, rice vinegar, lime juice, and sesame oil.

Cut on sugar with this sugar-free maple syrup.

Per Serving:

  • Calories: 452
  • Fats: 15g
  • Protein: 19g
  • Carbs: 65g
  • Fiber: 14g
  • Sugar: 13g

Recipe

5. Jackfruit Enchilada Bowls

Jackfruit Enchilada Bowls

Credit: karissasvegankitchen.com

Are you in the mood for Mexican food? Skip takeout, and make these enchiladas instead.

They’re “meaty”, spicy, and flavourful. To get the meaty texture, we’re using shredded jackfruit.

Shredded jackfruit has the texture of pulled pork or chicken and pretty much takes on the flavor of your seasonings. You’ll want to get some jackfruit in brine, not syrup, or else you’ll have an overly sweet dish.

To get the texture of the jackfruit just right, you’ll want to simmer it first, before baking it in the oven.

Once your jackfruit is done, assemble your enchilada bowls by adding some rice at the bottom, then top with jackfruit, black beans, corn, and tomatoes.

Per Serving (calculated):

  • Calories: 1001
  • Fats: 4g
  • Protein: 27.7g
  • Carbs: 219.3g
  • Fiber: 18.5g
  • Sugar: 10.1g

Recipe

6. Pineapple BBQ Tofu

Pineapple BBQ Tofu Bowls

Credit: sweetpeasandsaffron.com

Yes, I must admit, tofu can be quite bland, but it can be a good way to get in your calcium needs.

With this dish, you’re not sacrificing taste for nutrition. In fact, you actually may become a tofu convert!

These tofu bowls are sweet, crunchy, and tangy and loaded with yummy ingredients like charred pineapple rings, grilled zucchini, red onion, and bell peppers.

Now, this recipe calls for cooked quinoa, but to save time, you can simply serve your tofu on a whole wheat tortilla like this instead.

Per Serving:

  • Calories: 301
  • Fats: 7g
  • Protein: 12g
  • Carbs: 47g
  • Fiber: 6g
  • Sugar: 21g

Recipe

7. Crispy Sesame Tofu with Zucchini Noodles

Crispy Sesame Tofu

Credit: myfoodstory.com

If you’re in the mood for an Asian twist on tofu, then, this dish may be for you.

Not only is this dish delicious, but it also takes only 30 minutes to make, making it the perfect meal prep dish if you didn’t have time over the weekend to prep this dish.

The tofu turns out surprisingly crispy, and so do the zoodles. For added freshness, you can add some bell peppers as well.

To make zucchini noodles, you’ll need a vegetable spiralizer. Here is a low budget one here that’s sturdy and will do the job.

Per Serving (calculated):

  • Calories: 486
  • Fats: 35.1g
  • Protein: 25.5g
  • Carbs: 23.2g
  • Fiber: 5.7g
  • Sugar: 11g

Recipe

8. Vegan Sweet Potato and Black Bean Bowl

Vegan Sweet Potato and Black Bean Bowl

Credit: thehungrywaitress.com

If you’re short on prep time, yet want a dish that is delicious and good for you, this is the dish.

It only takes 5 minutes of prep time, then let your oven and stove do the rest of the work for you. This leaves you free time to do the dishes, vacuum, and all the other little chores that creep up over the course of a week!

This dish is savory and sweet with a hint of heat. The sweet potatoes have a ton of flavor due to seasonings such as onion powder, garlic powder, cumin, and paprika.

Now, this dish calls for quinoa, but if you’re not a big fan of quinoa, you can swap it out for brown rice instead.

Per Serving:

  • Calories: 235
  • Fats: 13.4g
  • Protein: 7g
  • Carbs: 24.6g
  • Sugar: 2.9g

Recipe

9. Sweet Potato Fajitas

Sweet Potato Fajitas Meal Prep

Credit: thefitchen.com

What’s better than fajitas or sweet potato fries? Sweet potato “fajita” fries!

This dish puts a Mexican twist on your sweet potato fries by adding some chipotle powder to the sweet potato fries. Combined with other spices including cayenne, garlic powder, black pepper, and sea salt, these seasonings make these sweet potato fries over the top!

We’re also adding some red and green peppers for extra freshness.

Now, this dish doesn’t have a ton of protein, but that’s a quick fix. Add black beans, together with some brown rice, and you’ve got a complete protein-rich meal.

Per Serving:

  • Calories: 376
  • Fats: 12g
  • Protein: 6g
  • Carbs: 60g
  • Fiber: 9g

Recipe

10. Meal-Prep Vegetarian Quinoa Burrito Bowls

Meal-Prep Vegetarian Quinoa Burrito Bowls

Credit: simplyquinoa.com

If you’re looking to introduce quinoa into your diet, this is the perfect starter dish. In 15 minutes, you’ll have 5 days’ worth of yummy, nutritious food in your fridge.

Now, if you’ve never tried quinoa, you’ve got to try it. It’s a complete protein and packs a ton of nutrition.

For instance, one cup of cooked quinoa provides 58% of your daily manganese needs, 28% of your daily phosphorus needs, and 30% of your magnesium needs. Manganese, phosphorus, and magnesium are all important for maintaining healthy bones.

To make the quinoa salad, all you need to do is combine some cooked quinoa, canned black-eyed beans, corn, cilantro, spices, and lime juice. The lime juice makes the dish pop, so make sure you have some fresh lime juice or lime juice.

Per Serving:

  • Calories: 445
  • Fats: 20g
  • Protein: 14g
  • Carbs: 57g
  • Fiber: 18g
  • Sugar: 4g

Recipe

11. Sweet Potato Buddha Bowls with Almond Butter Dressing

Sweet Potato Buddha Bowls with Almond Butter Dressing

Credit: ambitiouskitchen.com

Now, there are good Buddha Bowls, and there are amazing Buddha Bowls. This is one of the amazing Buddha Bowls.

If you’re tired of the lame looks that you get when you tell your kids and/or partner what’s for dinner, this is the dish to try.

What’s for dinner? Sesame-oil roasted broccoli and sweet potatoes, mango coconut rice, and mango coconut brown rice topped with a sweet and tangy orange sesame almond butter dressing.

Sounds amazing right? And it tastes just as wonderful!

The dressing is super delicious. To make the dressing, just whisk together orange juice, almond butter, apple cider vinegar, sesame oil, and low carb maple syrup.

Make sure you make some extra dressing as you’ll definitely want to save some for later! Here is a good quality almond butter with no added sugar or salt.

Per Serving:

  • Calories: 450
  • Fats: 18.5g
  • Protein: 12.1g
  • Carbs: 45.7g
  • Fiber: 14g
  • Sugar: 13.8g

Recipe

12. Roasted Vegetable Meal Prep

Roasted Vegetable Meal Prep

Credit: sweetpeasandsaffron.com

Are you a fan of chickpeas? I love chickpeas too because they are so delicious and nutritious.

For instance, 1 cup of chickpeas provides a whopping 42% of your daily fiber needs. It is also an excellent source of brain-boosting vitamins such as folate and vitamin B6!

This quinoa dish is packed with chickpeas and yummy veggies like butternut squash, broccoli, and cauliflower.

But as delicious as the roasted veggies and chickpeas are, it’s the dressing that ties everything together. The dressing is tangy, sweet and aromatic, and goes great over the roasted veggies.

To make the dressing, simply whip together the seasonings, lemon juice, maple syrup, water, and tahini. Then, you’ve got a dressing that is perfect not only for roasted veggies but your salads as well!

Per Serving:

  • Calories: 495
  • Fats: 16g
  • Protein: 19g
  • Carbs: 72g
  • Fiber: 14g
  • Sugar: 13g

Recipe

13. Cajun Sweet Potato Rice Bowl

Cajun Sweet Potato Rice Bowl

Credit: contentednesscooking.com

Hello? You had me at Cajun! If you’re a big fan of Cajun flavors like I am, you’ll definitely love this dish.

It’s a mix of spicy cauliflower rice and savory Mexican black beans.

Not only is this dish delicious, but it’s also ready in only 15 minutes and yields 12 full servings. It’s the perfect family-friendly dish for those weekends when you’re running short on meal prep time.

To make the spicy cauliflower rice, pulse some cauliflower in your food processor, or for added convenience, you can use some pre-made cauliflower rice like this. Then fry your cauliflower rice with some garlic cloves, salt, and pepper, then garnish with chili.

To add some more Mexican flair to your dish, feel free to add some guacamole and tortilla chips.

Per Serving:

  • Calories: 340
  • Fats: 7g
  • Protein: 9g
  • Carbs: 59g
  • Fiber: 7g
  • Sugar: 3g

Recipe

14. Restaurant Style Chickpea Tikka Masala

Restaurant Style Chickpea Tikka Masala

Credit: watchwhatueat.com

If you’re looking for an authentic dish that is Indian, but also vegan, you’ve come to the right spot! This dish was created by a husband and wife team from India.

This tikka masala is made with chickpeas, making them a much healthier alternative to your regular tikka masala.

And this dish takes only 35 minutes to make, which is quite surprising given that authentic Indian dishes can take hours to make.

The tikka sauce is creamy and the chickpeas are toasted to perfection, making this the perfect dish for a cold fall evening- or any evening for that matter! Love chickpeas? Check this chickpea salad!

Per Serving:

  • Calories: 268
  • Fats: 13.1g
  • Protein: 10.3g
  • Carbs: 29.7g
  • Fiber: 8.2g
  • Sugar: 5g

Recipe

15. Spicy Chickpea and Quinoa Bowls

Spicy Chickpea and Quinoa Bowls

Credit: eatyourselfskinny.com

Are you looking for yet another flavourful chickpea dish? You’ve come to the right place!

This dish is really simple to make, and takes only about 30 minutes to make, making it perfect for meal prepping.

The chickpeas are delicious with a bit of heat. If you prefer more heat, you can add some preservative-free jalapeno peppers.

In addition, the quinoa is super fluffy. Now if you’ve ever wondered how to make perfect quinoa, this is how you do it.

First of all, soak the quinoa before cooking it, then simmer it, and finally fluff it. And there you’ve got it, perfect quinoa every time.

If you’re vegetarian and need another chickpea meal idea, try this meal prep bowl here.

Per Serving:

  • Calories: 342
  • Fats: 5.8g
  • Protein: 12.4g
  • Carbs: 62g
  • Fiber: 10.2g
  • Sugar: 2.2g

Recipe

16. Easy Vegan Red Lentil Dal

Easy Vegan Red Lentil Dal

Credit: simplyquinoa.com

I love red lentils. They’re super yummy, super quick to make, and best of all, nutritious.

For instance, one cup of red lentils provides a whopping 63% of your daily fiber needs and 36% of your daily protein needs. It is also an excellent source of folate, iron, phosphorus and manganese-What a power food!

So, you can bet that I was super excited when I came upon this red lentil dal. Not only is it packed with nutrition, but it also is super tasty and takes less than 20 minutes to make.

To make this delicious dal, all you have to do is let your lentils simmer for 10 minutes in some water and coconut milk, then add your spices, and simmer for another 5 minutes.

Coconut milk is key to providing the extra creamy texture, so make sure you stock up on some organic coconut milk.

Per Serving:

  • Calories: 358
  • Fats: 16g
  • Protein: 17g
  • Carbs: 39g
  • Fiber: 18g
  • Sugar: 1g

Recipe

17. Slow Cooker Tikka Masala

Slow Cooker Tikka Masala

Credit: sweetpeasandsaffron.com

If you’re looking for a twist on your regular chickpea tikka masala, you’ve got to try this dish.

Instead of chickpeas, we’re using tofu as our protein. Yes, tofu is quite bland on its own; however, it takes on the taste of your seasonings.

And boy, oh boy is this dish packed with spices; 9 of them in fact. So, your tofu turns out well-seasoned.

What I love most about this dish is that it only takes 15 minutes of prep time, then you let your slow cooker do the work. If you don’t already have one, here’s this budget-friendly slow cooker that I recommend.

We’re also adding cauliflower and frozen peas toward the end for extra freshness and flavor. Once you (or rather) your slow cooker has finished cooking, serve with some vegan flatbread or rice.

Per Serving:

  • Calories: 110
  • Fats: 3g
  • Protein: 9g
  • Carbs: 12g
  • Fiber: 3g
  • Sugar: 7g

Recipe

18. Coconut Crusted Tofu with Sweet Chili Sauce

Coconut Crusted Tofu with Sweet Chili Sauce

Credit: wellvegan.com

If you’re not already a tofu convert, this dish may make one of you!

This tofu is crisp, sweet, tangy, and just plain delicious due to the seasonings. They’re nothing like bland old tofu.

And the sweet chili sauce is creamy, sweet, and savory. To make it, all you have to do is blend together some chili garlic sauce, lime juice, pineapple juice, and some organic coconut cream like this.

Per Serving:

  • Calories: 422
  • Fats: 17.4g
  • Protein: 10.2g
  • Carbs: 59.9g
  • Sugar: 42.2g

Recipe

19. Tofu Burrito Bowl Meal Prep

Tofu Burrito Bowl Meal Prep

Credit: thefitchen.com

Are you in the mood for some Mexican food? Then, you’ve got to give this dish a try.

Instead of using crumbled beef like your average burrito, we’re making it vegan by using crumbled up tofu. Then we’re frying it up in a bit of oil and seasonings like paprika, chipotle powder, even chili powder.

What you’re left with are yummy, spicy morsels of deliciousness. And the best thing is that these take only 15 minutes to make!

Once you’re done making your tofu, portion them into food containers, and add your favorite toppings …avocado, tomatoes, lettuce, red onions, salsa, you name it!

Per Serving:

  • Calories: 210
  • Fats: 18.6g
  • Protein: 10g
  • Carbs: 40g
  • Fiber: 12.1g
  • Sugar: 0.1g

Recipe

20. Moroccan Chickpea Skillet

Moroccan Chickpea Skillet

Credit: sweetpeasandsaffron.com

If you’re in the mood for a taste of the Middle East, here’s a dish that is sure to transport you to Morocco. It is saucy, sweet, savory, a complete meal, and best of all, it only takes 15 minutes of prep time.

For this dish, we’re using chickpeas, bell peppers, sweet potatoes, and diced tomatoes, but it’s the Homemade Moroccan Spice blend that makes the dish.

To make the Homemade Moroccan Spice blend, you’ll need some everyday spices like salt, pepper, cayenne pepper, and cinnamon. You’ll also need some paprika, cumin, ginger, cloves, and some coconut sugar.

Then to make the dish, place all your ingredients in a skillet, simmer for 30 minutes, and voila- dinner is served.

Per Serving:

  • Calories: 275
  • Fats: 3g
  • Protein: 12g
  • Carbs: 52g
  • Fiber: 12g
  • Sugar: 13g

Recipe

21. Radish & Tangerine Detox Salad

Tangerine Detox Salad

Credit: jaroflemons.com

Are you craving a salad that is refreshing, yet filling?  We’ve got you covered!

We’re using ingredients you wouldn’t think of putting in a salad. We’re using refreshing radishes, sweet tangerines, crispy lettuce, warm sweet potatoes, and cooked quinoa.

This salad is sweet, savory, crunchy, warm, and most importantly satiating, as it has a decent amount of protein for a salad.

So, cozy up and enjoy this unique salad meal prep!

Per Serving (calculated):

  • Calories: 368
  • Fats: 3.1g
  • Protein: 9.8g
  • Carbs: 80.2g
  • Fiber: 9.6g
  • Sugar: 21.9g

Recipe

22. Roasted Brussels Sprout Polenta Bowls

Roasted Brussels Sprout Polenta Bowls

Credit: fitfoodiefinds.com

Are you getting tired of eating rice, rice, and more rice? If so, you’ve got to try this polenta dish.

This dish is creamy, spicy, savory, and a feast for your eyes- and your taste buds! And more importantly, it’s nutritious and takes only 30 minutes to make.

For this polenta bowl, we’re adding caramelized onions, sautéed kale, and oven-roasted Brussels sprouts. And if you’re not a big fan of Brussels sprouts, these sprouts may just win you over.

To make these Brussels sprouts, toss them in olive oil, garlic, sea salt, and balsamic vinegar. Then, bake in your oven for about 25 minutes- and voila, sweet and savory Brussels sprouts that even your kids may enjoy!

Per Serving:

  • Calories: 382
  • Fats: 24g
  • Protein: 7g
  • Carbs: 34g
  • Fiber: 6g
  • Sugar: 4g

Recipe

23. Vegan Sushi Bowl Meal Prep

Vegan Sushi Bowl Meal Prep

Credit: sweetpeasandsaffron.com

Are you in the mood for some vegan sushi? Then, this may be the dish for you!

With this deconstructed sushi dish, you have the taste of sushi without the hassle of rolling up ingredients. And this sushi bowl is crunchy, tangy, creamy, spicy and best of all, does not need to be microwaved.

This bowl is very easy to make. To make it, you’ll need some edamame, and some thinly sliced radishes, carrots, and English cucumbers.

You’ll also need some rice and seaweed to serve on the side. And to dip your veggies, add some sriracha and vegan mayo.

Per Serving:

  • Calories: 330
  • Fats: 13g
  • Protein: 11g
  • Carbs: 40g
  • Fiber: 5g
  • Sugar: 3g

Recipe

24. Slow Cooker Sweet Potato Chickpea Chili

Slow Cooker Sweet Potato Chickpea Chili

Credit: sweetpeasandsaffron.com

If you’re tired of your regular red kidney bean chili, you’ve got to try this chili.

I love making chili, but find that I have to add ketchup to balance out the acidity. With this dish, you won’t have to do that.

That’s because we’re using sweet potatoes and carrots to add natural sweetness. This chili also has a nice kick because we’re adobo sauce.

And best of all, because this chili is low in calories, you can splurge on more toppings like avocado, vegan yogurt, and tortilla chips…Yummy!

Per Serving:

  • Calories: 215
  • Fats: 4g
  • Protein: 9g
  • Carbs: 37g
  • Fiber: 9g
  • Sugar: 11g

Recipe

Lea

Tuesday 7th of September 2021

So many great ideas!! Thank you for the awesome list of inspiration!