30+ Low-Calorie Vegan Recipes For Weight Loss (2024)

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These easy and delicious low-calorie vegan recipes help you enjoy a filling dinner without compromising on taste. Lots of nutritious veggies, protein and fiber support easy and healthy weight loss!

Everything you want a delicious plant-based meal to be but without any excess calories! Even though vegan meals on average are more weight loss-friendly, some recipes can call for quite a bit of high-calorie vegan foods.

To make reaching your health goals less frustrating, we decided to hand-select over 30 low-calorie vegan recipes that are still satiating, delicious and familiar family favorites.

30+ Low-Calorie Vegan Recipes For Weight Loss (1)

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Rich in nutritious ingredients like beans, veggies, whole grains and some healthy fats, these light dinner ideas range from colorful salads to stuffed veggies, filling bowls, pasta dishes and even pizza!

Depending on your favorite way to lose weight, you can find more oil-free vegan recipes, high-carb low-fat vegan recipes, high-protein vegan meals and vegan keto recipes on our website.

Enjoy the following low-calorie meals and don’t miss out on our flavorful Mexican fiesta bowl at the very end which you can print and rate!

Tasty Low-Calorie Vegan Recipes


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Thai Vegetable Stir-Fry

This super easy 30-minute veggie stir fry with tofu is easy to customize, really flavorful and can be served alongside any grain of your choice! It’s naturally high in fiber and antioxidants and a super filling low-calorie vegan meal idea.


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Quinoa Stuffed Bell Peppers

These Mexican-flavored plant-based stuffed peppers have serious potential to become your go-to weeknight dinner! Filled with hearty protein-packed staples and low in calories, they are easy to make ahead of time and support healthy weight loss.


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Zoodles with Black Bean Meatballs

Swapping meat for black beans is a great weight loss tip! Rich in protein and fiber, they help to fill you up for hours on end and make for a tasty low-calorie vegan dinner idea when paired with zucchini noodles.


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Easy Raw Vegan Pad Thai

Another way to enjoy veggie noodles is this crunchy vegan Pad Thai with creamy peanut sauce and protein-packed tofu! It’s loaded with flavor, easy to make and especially great during warm Summer days.


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Baked Ratatouille with Millet

Speaking of summer months, put your seasonal produce to good use by making this gorgeous zucchini, eggplant and tomato ratatouille in the oven! Since it’s so low in calories, pair it with some crusty bread or herbed millet as written in our recipe.


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Moroccan Stuffed Aubergine

These comforting quinoa stuffed eggplant halves feature protein-packed chickpeas, sweetness from raisins and lots of cozy spices in the veggie sauce! This family-friendly dinner idea tastes best when served with a simple lemony yogurt sauce and eaten warm out of the oven.


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Creamy Vegan Mushroom Risotto

Starchy, creamy and ready in about 30 minutes: this delicious vegan risotto with mushrooms and peas is low in calories, low in fat but bursting with flavor! It’s easy to make, really filling and leaves you with only one pot to clean afterward.

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Easy Quinoa Veggie Bowl

Get creative with this mix-and-match quinoa veggie bowl recipe! Use up any veggies from your fridge, pair them with your favorite grains, legumes and oil-free vegan dressing and enjoy a colorful weight loss-friendly dinner.


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Red Lentil Carrot Soup

There’s nothing better than a pot of hot, fragrant and cozy plant-based goodness on a cold day! Meet our easy and nutritious vegan lentil, potato and carrot soup packed with spices and protein. Great for meal prep and bulk cooking!


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Cauliflower Crust Pizza

Make pizza night more weight loss-friendly by swapping your usual dough for this cauliflower and potato pizza crust! Only 2 ingredients and 10-minutes of hands-on time are needed for the crust which you can then load with your favorite sauce, veggies and perhaps some chickpeas.


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Rainbow Collard Green Wraps

These veggie-stuffed collard wraps are filled with essential nutrients, complex carbs and plant-based protein thanks to the millet and chickpeas. They are weight loss-friendly, easily customizable and great to make ahead of time and take with you for lunch!


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Sweet Potato Lima Bean Salad

Roasted sweet potato cubes meet crunchy veggies and protein-packed lima beans! This simple plant-based salad is wonderfully flavored and satiating yet low in calories. Drizzle with healthy sweet mustard dressing and enjoy!


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Healthy Vegan Bibimbap

Colorful veggies meet cooked rice and a spicy homemade miso sauce in this healthy vegan Bibimbap recipe! Made with accessible ingredients, it’s suitable for weeknights and meal prep — find exact instructions in our free Week of Bowls eBook.


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Vegan Sweet Potato Nourish Bowl with Chickpeas

This spiced and roasted chickpea sweet potato nourish bowl is quickly assembled with fresh veggies and a creamy homemade sun-dried tomato hummus! Perfect for a healthy, high-protein weeknight dinner.


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Fresh Tofu Summer Rolls

Photo Credit:epicveganeats.com

Crunchy veggies and flavorful crispy tofu are wrapped in rice paper sheets and served with creamy peanut dip in this delicious recipe.


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Creamy Vegan Broccoli Soup

Photo Credit:plantbasedjess.com

This easy vegan broccoli soup is such a delicious way to eat more of this green vegetable! It tastes similar to a broccoli and cheddar soup, but without all the heavy cream and cheese. Plus, it features a whole bunch of white beans for added protein!


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Spicy Red Quinoa Salad

Photo Credit:www.myplantifulcooking.com

Flavorful and refreshing, this spicy Indian red quinoa salad is paired with crispy tofu and a delicious zesty curry dressing! Ready in 30 minutes and made with only simple wholesome ingredients, this recipe is great for meal prep, easy to make and high in protein.


Vegan Zucchini Lasagna

Photo Credit:homecookedroots.com

Swap the lasagna sheets for zucchini noodles to make this 5-ingredient vegan lasagna with zucchini and summer squash. It’s the perfect crowd-pleasing and light dinner option when your garden is bursting with overgrown zucchini.


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Vegan Soy Curl Fajitas

Photo Credit:aplantifulpath.com

These vegan soy curl fajitas are a quick and easy meal that’s perfect for weeknights. Use it for tacos, burritos or colorful bowls and customize this recipe to your needs. They are packed with Mexican flavor and take around 30 minutes in the oven!


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Low-Calorie Tabbouleh Salad

Photo Credit:myveganminimalist.com

This easy tabbouleh salad is super healthy, gorgeous and versatile! Featuring lots of fresh herbs, tomatoes, cucumber and bulgur wheat, it takes less than 30 minutes total. Drizzle with a simple 4-ingredient dressing and enjoy either warm or cold!


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Lettuce Wraps with Peanut Sauce

Photo Credit:speakveggietome.com

Filled with a delicious combination of stir-fried tofu, peanut ginger sauce and tomato avocado salsa, these crunchy lettuce wraps are a great low-calorie vegan recipe idea! Top this lunch or dinner with crunchy seeds and peanuts if wanted and enjoy this low-carb meal with the whole family.


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Low-Calorie Protein Pasta Salad

Photo Credit:www.myplantifulcooking.com

This hearty protein pasta salad with kidney beans and lettuce is low in calories, nutritious and totally crowd-pleasing! Paired with a creamy Italian dressing, this recipe only requires a handful of simple ingredients and is ready in 15 minutes.


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Oven-Roasted Mexican Cauli Rice

Photo Credit:debraklein.com

Swapping rice for cauliflower rice is a common trick to lower the calorie content of any meal! This recipe for oven-roasted cauliflower rice means you don’t have to do any stirring and can load your baking sheet with all of the veggies and beans you want to serve with the rice. Easy to make and packed with flavor!


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Teriyaki Wild Rice Power Bowl

Photo Credit:tishasveggieeats.com

This high-protein wild rice power bowl will blow you away and keep you full for hours! Packed with nutritious veggies, wild rice and tossed in a flavorful teriyaki sauce, it’s a delicious vegan dinner idea that works well for weight loss.


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Vegan Mushroom Bourguignon

Photo Credit:www.makingthymeforhealth.com

Looking for a healthy and comforting meal that’s rich in flavor but low in calories? Try this mushroom bourguignon with red wine, carrot, garlic, bell pepper and lots of spices over some mashed potatoes. Perfect for vegans and meat-lovers alike!


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Cauliflower Steaks over Pesto Zoodles

Photo Credit:www.emilieeats.com

Just like you can swap pasta for zucchini noodles, you can make steaks out of veggies to get one tasty and weight loss-friendly dinner! These cauliflower steaks feature a delicious vegan parmesan coating and the accompanying zoodles are smothered in hemp pesto — super gourmet and ready in 1 hour.


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Spanish White Beans & Tomatoes

Photo Credit:veggiedesserts.com

Only 7 ingredients, 20 minutes and one pot are needed to make this low-calorie dish! White butter beans are cooked with smoky and sweet spices, canned tomatoes and fresh spinach before being served either hot or cold and tastes great over beans or bread.


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Easy Vegan Zuppa Toscana

Photo Credit:happykitchen.rocks

This warm and savory vegetable soup with kale, white beans, potatoes and Tuscan herbs is the perfect weeknight dinner or make-ahead lunch! Comforting, filling and under 200 calories per serving, you can easily go back for seconds. Store leftovers in the fridge for 5 days to have a healthy meal on hand!


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Spaghetti Squash Burrito Bowls

Photo Credit:cookieandkate.com

Beautiful, healthy and comforting, these colorful burrito bowls use roasted caramelized spaghetti squash halves that are topped with homemade red cabbage slaw, black beans and salsa verde. This low-calorie meal takes less than an hour and is perfect for special nights!


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Spring Green Minestrone

Photo Credit:occasionallyeggs.com

What a gorgeous twist on classic Minestrone soup! This spring green soup features asparagus, peas, white beans and plenty of pesto. It’s a full meal in one bowl and light enough to eat it during warmer months or when trying to lose some weight!


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Vibrant Raw Vegan Tacos

Photo Credit:cadryskitchen.com

No grains but all the delicious flavors are found in these lettuce shell tacos! Ready in less than 15 minutes, they feature a simple homemade walnut taco filling that’s popping with spices alongside bell pepper, tomato, cilantro, olives and avocado.


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Ramen Soup with Zucchini Noodles

Photo Credit:jaroflemons.com

Let’s make some healthier ramen soup with homemade zucchini noodles! This recipe does require you to have some type of spiralizer at home to create the zoodles but you can add any sliced veggies to this cozy dish and flavor it to your liking.


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Vegan Rainbow Spring Rolls

Photo Credit:speakveggietome.com

These colorful and crunchy summer rolls are bursting with veggies and flavor! Especially when served alongside delicious dips like sweet and spicy mango chili sauce or creamy peanut ginger sauce. Ready in 30 minutes total and completely gluten-free!


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Vegan Watermelon Poke Bowl

Photo Credit:sharonpalmer.com

This Hawaiian-inspired dish uses watermelon instead of fish and quinoa in place of rice to create a plant-based and lower-calorie version of the original! Complete with marinated tofu cubes, fresh veggies and a simple 3-ingredient vinaigrette, this bowl is so delicious.

More Healthy Vegan Recipes

If you enjoyed this list of low-calorie vegan recipes, be sure to try some of this plant-based goodness next!

  • 22+ Vegan Summer Salads
  • 30+ High-Protein Vegan Snacks
  • 28+ Delicious Vegan Bowls Recipes
  • 18 Low-Carb Breakfast Recipes

Did you like these low-calorie vegan recipes and tried any of them? Be sure to check out the Mexican Fiesta bowl below, give it a rating and share your thoughts in the comments. You can Pin this article here!

30+ Low-Calorie Vegan Recipes For Weight Loss (36)

30+ Low-Calorie Vegan Recipes for Weight Loss

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

These easy and delicious low-calorie vegan recipes help you enjoy a filling dinner without compromising on taste. Lots of nutritious veggies, protein and fiber that support easy and healthy weight loss! The following Mexican Fiesta Bowl recipe is an exclusive snippet from the 3-day meal plan in our free Weight Loss Challenge, easily customizable and ready in around 30 minutes.


Mexican Fiesta Bowl

  • ½ cup brown rice (90 g), dry
  • ½ cup chickpeas (160 g), cooked & drained
  • ¼ cup corn kernels (40 g), drained
  • 1 small bell pepper, sliced
  • 1 medium tomato, diced
  • 1 cup mixed greens (55 g)
  • Salt, pepper, cayenne, cumin to taste
  • 2 tablespoons lemon juice
  • ½ cup sugar-free salsa (130 g)


  1. Cook our rice according to package directions. Once all of the water has been absorbed, remove the pot from heat.
  2. In the meantime, prepare the other ingredients for your low-calorie bowl: the chickpeas, corn, bell pepper, tomato and mixed greens.
  3. Arrange them nicely in a dinner bowl, add the cooked rice and season with salt, pepper, cayenne, cumin and lemon juice.
  4. Top the Fiesta bowl with sugar-free salsa and enjoy!


  • Any leftovers can be stored in the fridge for up to 2-3 days.
  • This recipe can easily be doubled or tripled for some easy meal prep or leftover lunch!
  • You can use any veggies you like for this bowl. Feel free to swap chickpeas for another type of beans.
  • We also like to add a dollop of dairy-free yogurt or cashew sour cream to this bowl.
  • Find 30+ more low-calorie vegan recipes in the article above.
Nutrition Information:

Yield: 2Serving Size: ½ recipe
Amount Per Serving:Calories: 404Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 375mgCarbohydrates: 92gFiber: 9gSugar: 59gProtein: 9g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

Please rate & share if you like this!

Leave a comment on our blog or share on Pinterest or Instagram.

30+ Low-Calorie Vegan Recipes For Weight Loss (2024)


How to lose 20 pounds on a vegan diet? ›

5 Habits for Easy Vegan Weight Loss: How I Lost 20 lbs
  1. Consuming enough vegan protein. ...
  2. Eat enough Fruit and Vegetables. ...
  3. Make sure your meals are balanced! ...
  4. 80/20 Rule. ...
  5. Create a list of easy vegan recipes.
Feb 3, 2024

How many calories should I eat on a vegan diet to lose weight? ›

At 1,200 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you're getting the nutrients you need each day.

What vegan foods are best for weight loss? ›

Focus on Whole Foods: Encourage individuals to prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These nutrient-dense options are lower calorie density and rich in fiber, vitamins, and minerals, supporting weight loss and overall health.

How can a vegan lose weight without counting calories? ›

1 Weigh calories versus nutrient density

You want to aim for foods that are low in calories but high in nutrients. Stick with these, and not only will you feel energized and satiated throughout the day, but you also won't have to bother with calorie counting.

How much weight can you lose in 2 weeks on a vegan diet? ›

Vegan diet to lose weight

Studies have shown that a vegan diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or less or more than a third of a pound per week!

Is it harder for vegans to lose weight? ›

Going vegan leads to reducing the number of high-calorie foods you eat, because sometimes you end up replacing high-calorie foods with high-fiber foods, which have fewer calories and keep you full longer. Many studies have shown that vegan diets are much more effective for weight loss than other diets.

What is the 7 day vegan challenge? ›

How does it work? No meat, poultry, seafood, dairy or eggs for 7 days (any 7 straight days). Announce to your friends, family, followers that you're doing the challenge. Add your name to the list of Challengers.

Why am I losing so much weight on a vegan diet? ›

There are three main reasons why a vegan diet can result in people losing weight – fibre, reduced calorie intake and gut health.

Do you lose more weight on keto or vegan? ›

Keto is good for controlling blood sugar, but a low-fat vegan diet is better for weight loss, study finds. A new study found a low-fat, plant-based diet could help people lose weight and burn body fat. But an animal-meat-based, high-fat ketogenic diet was found to be better for managing insulin and blood sugar.

How to get 3,000 calories per day as a vegan? ›

Can a 3,000-calorie diet be adapted for vegetarian or vegan lifestyles? Absolutely! Plant-based sources of protein, whole grains, nuts, seeds, and fruits can be incorporated to meet the calorie and nutritional needs of a 3,000-calorie diet for those following vegetarian or vegan lifestyles.

Is it hard to get enough calories as a vegan? ›

It may be hard to gain weight on a vegan diet for several reasons: A lower caloric density in plant-based foods: Plant-based foods, like fruits and vegetables, tend to be less calorie-dense than animal-based foods.

How long does it take to lose 20 pounds healthily? ›

Losing weight safely typically involves losing 1-2 pounds per week. This would allow you to lose 20 pounds within about 5 months at 1 pound per week or 2 1/2 months at about 2 pounds per week.

What is the fastest way to lose 20 pounds? ›

There are several strategies people can use to approach losing 20 pounds. To lose weight effectively and safely, people should aim to lose 1–2 pounds per week, helping them maintain their weight loss. Having a healthy diet that includes plant foods, protein, and healthful fats can help someone lose weight successfully.

How much do I need to eat to lose 20 pounds in a month? ›

“A 20-pound weight loss [goal within one month] would require a person to eat around 2,300 fewer calories than they burn every single day. This [deficit] would be pretty difficult [to achieve] unless their daily metabolic rate is considerably higher than 2,300 calories,” she explains.

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