18 Best Vegan Low Calorie Recipes to Try

When I’m looking to eat a little lighter, I still want meals that are satisfying and don’t leave me feeling hungry. I’ve found that vegan recipes are great for this, focusing on vegetables, beans, and whole grains.

The key for me is finding dishes that are simple, full of flavor, and don’t rely on a lot of added oils or fats. In this list, I’m sharing 18 low calorie vegan recipes I make often.

They are my reliable choices for feeling good and staying on track without sacrificing taste.

1. Hearty Vegetable Soup

A simple soup with cabbage, carrots, celery, and tomatoes in a clear broth. I find this soup both light and filling, perfect for when I want something warm without many calories.

Nutrition per serving:

1. Calories: 95
2. Protein: 3g
3. Carbs: 18g
4. Fat: 1g
5. Fiber: 6g

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2. Zucchini Noodles with Marinara

Spiralized zucchini tossed with a basic tomato and garlic sauce. I make this for a quick pasta alternative that feels like a real meal but is much lighter.

Nutrition per serving:

1. Calories: 110
2. Protein: 4g
3. Carbs: 18g
4. Fat: 3g
5. Fiber: 5g

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3. Black Bean Lettuce Wraps

Seasoned black beans and fresh corn spooned into large lettuce leaves. I like these for a hands-on lunch that is crunchy, satisfying, and easy to put together.

Nutrition per serving (2 wraps):

1. Calories: 150
2. Protein: 8g
3. Carbs: 25g
4. Fat: 2g
5. Fiber: 9g

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4. Steamed Ginger Bok Choy

Bok choy steamed until tender and topped with a little fresh ginger and low-sodium soy sauce. This is my go-to side dish when I need something green and simple in under ten minutes.

Nutrition per serving:

1. Calories: 40
2. Protein: 3g
3. Carbs: 6g
4. Fat: 1g
5. Fiber: 3g

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5. Cauliflower Rice Bowl

Riced cauliflower sautéed with peas, corn, and a splash of tamari. I use this as a base for a bowl and sometimes add baked tofu for more protein.

Nutrition per serving (base only):

1. Calories: 80
2. Protein: 4g
3. Carbs: 15g
4. Fat: 1g
5. Fiber: 6g

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6. Chilled Cucumber Soup

Blended cucumbers, garlic, and a little unsweetened plant yogurt until smooth. I enjoy this soup cold on warmer days for something refreshing and light.

Nutrition per serving:

1. Calories: 70
2. Protein: 3g
3. Carbs: 10g
4. Fat: 2g
5. Fiber: 2g

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7. Simple Baked Tofu Strips

Tofu cut into strips, baked with a bit of garlic powder and paprika until chewy. I snack on these plain or add them to salads for extra protein without much fat.

Nutrition per serving:

1. Calories: 90
2. Protein: 10g
3. Carbs: 3g
4. Fat: 5g
5. Fiber: 1g

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8. Tomato and Herb Stuffed Mushrooms

Large mushroom caps filled with a mix of diced tomato, onion, and breadcrumbs, then baked. These make a good appetizer or a light main with a side salad.

Nutrition per serving (2 mushrooms):

1. Calories: 100
2. Protein: 5g
3. Carbs: 15g
4. Fat: 3g
5. Fiber: 3g

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9. Cabbage and Carrot Slaw

Thinly sliced green cabbage and carrots in a light apple cider vinegar dressing. This is my favorite crunchy side that goes well with heavier meals.

Nutrition per serving:

1. Calories: 60
2. Protein: 1g
3. Carbs: 12g
4. Fat: 1g
5. Fiber: 4g

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10. White Bean and Kale Broth

A brothy bowl with cannellini beans, chopped kale, and a little lemon. I make this when I want a soup that is simple and feels cleansing.

Nutrition per serving:

1. Calories: 130
2. Protein: 8g
3. Carbs: 22g
4. Fat: 1g
5. Fiber: 8g

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11. Spicy Pepper and Onion Sauté

Sliced bell peppers and onions cooked in a non-stick pan with chili flakes. I put this on top of toast or mix it into beans for a low-calorie flavor boost.

Nutrition per serving:

1. Calories: 70
2. Protein: 2g
3. Carbs: 13g
4. Fat: 1g
5. Fiber: 3g

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12. Berry Chia Pudding

Chia seeds soaked in unsweetened almond milk and topped with a handful of berries. I prepare this the night before for an easy, ready-to-go breakfast.

Nutrition per serving:

1. Calories: 120
2. Protein: 4g
3. Carbs: 18g
4. Fat: 5g
5. Fiber: 10g

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13. Lemon Herb Steamed Potatoes

Small potatoes steamed until soft and tossed with lemon juice, parsley, and a pinch of salt. I enjoy these as a starchy side that doesn’t need any oil.

Nutrition per serving:

1. Calories: 120
2. Protein: 3g
3. Carbs: 27g
   Fat: 0g
4. Fiber: 3g

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14. “Everything” Spiced Green Beans

Fresh green beans blanched and sprinkled with an everything bagel seasoning blend. This is the easiest way I know to make plain vegetables a little more interesting.

Nutrition per serving:

1. Calories: 50
2. Protein: 2g
3. Carbs: 10g
4. Fat: 1g
5. Fiber: 4g

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15. Mushroom and Onion Gravy over Mashed Cauliflower

A rich-tasting gravy made from mushrooms and onions poured over mashed cauliflower. I make this when I want the comfort of a hearty meal but with fewer calories.

Nutrition per serving:

1. Calories: 110
2. Protein: 5g
3. Carbs: 18g
4. Fat: 3g
5. Fiber: 6g

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16. Sweet Apple Cinnamon Oatmeal

Old-fashioned oats cooked with water, diced apple, and cinnamon. This is my standard breakfast that keeps me full all morning and feels like a treat.

Nutrition per serving:

1. Calories: 160
2. Protein: 4g
3. Carbs: 34g
4. Fat: 2g
5. Fiber: 6g

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17. Chopped Salad with Lemon Dressing

A mix of romaine, cucumber, and chickpeas with a simple lemon and Dijon dressing. I rely on this salad for a no-cook lunch that still has some protein.

Nutrition per serving:

1. Calories: 140
2. Protein: 6g
3. Carbs: 22g
4. Fat: 4g
5. Fiber: 6g

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18. Watermelon Mint Cooler

Blended watermelon with a few fresh mint leaves, served over ice. I drink this instead of sugary juices or sodas when I want something sweet and refreshing.

Nutrition per serving:

1. Fiber: 1g
2. Calories: 70
3. Protein: 1g
4. Carbs: 17g
5. Fat: 0g

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