Eating vegan doesn’t mean sacrificing flavor or satisfaction.
Low-calorie vegan meals can be hearty, delicious, and nutrient-packed.
These 15 low calorie vegan recipes combine fresh vegetables, legumes, whole grains, and herbs to create balanced, guilt-free dishes.
From soups and salads to stir-fries and casseroles, there’s a recipe for every craving.
Perfect for weight management, meal prep, or simply enjoying wholesome food, these recipes are easy to make and full of flavor.
Enjoy healthy, low-calorie vegan meals that nourish your body and delight your taste buds!
15 Flavorful Low Calorie Vegan Recipes You’ll Love
With these 15 low calorie vegan recipes, you can enjoy satisfying meals without compromising your health goals.
Each recipe is packed with flavor, nutrients, and plant-based ingredients while keeping calories low.
From vibrant salads and soups to hearty stir-fries and grain bowls, there’s a recipe to suit every taste.
Perfect for meal prep, weeknight dinners, or light lunches, these vegan dishes make healthy eating effortless and enjoyable.
So, gather your fresh vegetables, legumes, and herbs.
Cook, savor, and enjoy delicious, low-calorie vegan meals every day!
Zucchini Noodles with Garlic and Cherry Tomatoes
This low-calorie vegan dish features spiralized zucchini noodles tossed with sautéed garlic, cherry tomatoes, and fresh basil.
It’s light, refreshing, and nutrient-rich, providing a guilt-free, satisfying meal without sacrificing flavor.
Ingredients:
- 2 medium zucchinis, spiralized
- 1 cup cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
- Heat olive oil in a skillet over medium heat.
- Sauté garlic until fragrant, then add cherry tomatoes and cook until softened.
- Toss in zucchini noodles and cook 2–3 minutes until just tender.
- Season with salt and pepper.
- Garnish with fresh basil and serve immediately.
This dish is light, fresh, and flavorful.
It’s perfect for a low-calorie vegan lunch or dinner.
Every bite delivers tender zucchini with aromatic garlic and sweet cherry tomatoes beautifully.
Spicy Lentil and Vegetable Soup
This low-calorie vegan soup combines red lentils, carrots, celery, and tomatoes with warming spices for a comforting, protein-rich meal.
It’s filling, nutrient-dense, and perfect for a light lunch or dinner without excess calories.
Ingredients:
- 1 cup red lentils, rinsed
- 2 carrots, diced
- 2 celery stalks, diced
- 1 can diced tomatoes (14 oz)
- 1 teaspoon cumin
- ½ teaspoon smoked paprika
- 1 teaspoon olive oil
- Salt and pepper to taste
- 4 cups vegetable broth
Instructions:
- Heat olive oil in a pot and sauté carrots and celery until tender.
- Add cumin, smoked paprika, and lentils, stirring for 1 minute.
- Pour in diced tomatoes and vegetable broth.
- Simmer 20–25 minutes until lentils are soft.
- Season with salt and pepper and serve warm.
This soup is light, hearty, and flavorful.
It’s perfect for a low-calorie, protein-rich vegan meal.
Every spoonful delivers tender lentils with aromatic spices beautifully.
Cauliflower Rice Stir-Fry
This low-calorie vegan stir-fry features cauliflower rice, colorful vegetables, and a light soy-ginger sauce.
It’s packed with fiber, vitamins, and flavor, making it a satisfying guilt-free meal.
Ingredients:
- 1 medium cauliflower, riced
- 1 cup bell peppers, diced
- 1 cup broccoli florets
- 2 cloves garlic, minced
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon grated ginger
- 1 teaspoon sesame oil
- Salt and pepper to taste
Instructions:
- Heat sesame oil in a skillet over medium heat.
- Sauté garlic and ginger until fragrant.
- Add bell peppers and broccoli, cooking until tender-crisp.
- Stir in cauliflower rice and soy sauce, cooking 3–4 minutes until heated through.
- Season with salt and pepper and serve immediately.
This stir-fry is light, nutritious, and flavorful.
It’s perfect for a low-calorie vegan lunch or dinner.
Every bite delivers tender vegetables with aromatic ginger and garlic beautifully.
Chickpea and Spinach Salad with Lemon Dressing
This low-calorie vegan salad combines protein-rich chickpeas, fresh spinach, cucumber, and cherry tomatoes with a zesty lemon dressing.
It’s light, refreshing, and perfect for a quick meal or side dish.
Ingredients:
- 1 cup cooked chickpeas
- 2 cups fresh spinach
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons lemon juice
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine chickpeas, spinach, cucumber, and cherry tomatoes.
- In a small bowl, whisk lemon juice, olive oil, salt, and pepper.
- Pour dressing over salad and toss gently to combine.
- Serve immediately or chill for 15 minutes for enhanced flavor.
This salad is light, refreshing, and protein-rich.
It’s perfect for a low-calorie vegan meal.
Every bite delivers crisp vegetables with zesty lemon flavor beautifully.
Roasted Vegetable and Quinoa Bowl
This low-calorie vegan bowl features roasted seasonal vegetables atop a bed of fluffy quinoa.
It’s nutrient-dense, high in fiber, and filling without adding excess calories, making it perfect for a wholesome meal.
Ingredients:
- 1 cup cooked quinoa
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 cup broccoli florets
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Toss zucchini, bell pepper, and broccoli with olive oil, thyme, salt, and pepper.
- Roast for 20–25 minutes until tender and lightly golden.
- Serve roasted vegetables over cooked quinoa.
- Garnish with fresh herbs if desired.
This bowl is light, hearty, and satisfying.
It’s perfect for a low-calorie vegan lunch or dinner.
Every bite delivers roasted vegetables with nutty quinoa beautifully.
Spicy Tofu and Vegetable Stir-Fry
This low-calorie vegan stir-fry combines firm tofu, bell peppers, snap peas, and carrots with a light soy-ginger sauce.
It’s high in protein, fiber, and flavor while remaining light and satisfying for a healthy meal.
Ingredients:
- 1 block firm tofu, cubed
- 1 cup bell peppers, sliced
- 1 cup snap peas
- 1 carrot, julienned
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon grated ginger
- 1 teaspoon sesame oil
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
- Heat sesame oil in a skillet over medium heat.
- Sauté garlic and ginger until fragrant.
- Add tofu cubes and cook until golden on all sides.
- Toss in vegetables and soy sauce, cooking 3–4 minutes until tender-crisp.
- Season with salt and pepper and serve immediately.
This stir-fry is light, protein-rich, and full of flavor.
It’s perfect for a low-calorie vegan lunch or dinner.
Every bite delivers tender tofu with crisp vegetables beautifully.
Lemon Herb Zucchini Soup
This low-calorie vegan soup combines zucchini, onion, garlic, and fresh herbs with a zesty lemon finish.
It’s creamy, refreshing, and perfect for a light, nourishing meal without excess calories.
Ingredients:
- 3 medium zucchinis, chopped
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- 1 teaspoon fresh thyme or parsley
- Salt and pepper to taste
Instructions:
- Heat olive oil in a pot over medium heat.
- Sauté onion and garlic until soft and fragrant.
- Add chopped zucchini and vegetable broth, simmering 10–12 minutes until tender.
- Blend until smooth using an immersion blender.
- Stir in lemon juice, herbs, salt, and pepper.
- Serve warm.
This soup is light, creamy, and refreshing.
It’s perfect for a low-calorie vegan meal.
Every spoonful delivers smooth zucchini with aromatic herbs beautifully.
Roasted Cauliflower and Chickpea Salad
This low-calorie vegan salad features roasted cauliflower, chickpeas, and mixed greens with a light lemon-tahini dressing.
It’s hearty, protein-rich, and flavorful while remaining low in calories.
Ingredients:
- 1 small head cauliflower, cut into florets
- 1 cup cooked chickpeas
- 2 cups mixed greens
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon tahini
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Toss cauliflower and chickpeas with olive oil, salt, and pepper.
- Roast for 20–25 minutes until golden and tender.
- Whisk lemon juice and tahini for dressing.
- Toss roasted cauliflower and chickpeas with greens and drizzle with dressing.
- Serve immediately.
This salad is light, protein-rich, and satisfying.
It’s perfect for a low-calorie vegan lunch or dinner.
Every bite delivers roasted cauliflower with tangy lemon-tahini dressing beautifully.
Asian Cabbage and Carrot Slaw
This low-calorie vegan slaw combines shredded cabbage, carrots, and green onions with a light sesame-ginger dressing.
It’s crisp, refreshing, and packed with fiber, making it a perfect low-calorie side or snack.
Ingredients:
- 2 cups shredded cabbage
- 1 cup shredded carrots
- 2 green onions, sliced
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon grated ginger
- 1 teaspoon soy sauce
- Salt and pepper to taste
Instructions:
- In a large bowl, combine cabbage, carrots, and green onions.
- Whisk rice vinegar, sesame oil, ginger, soy sauce, salt, and pepper for dressing.
- Pour dressing over vegetables and toss until evenly coated.
- Chill 10 minutes before serving for best flavor.
This slaw is crisp, tangy, and refreshing.
It’s perfect for a low-calorie vegan snack or side.
Every bite delivers crunchy vegetables with aromatic sesame-ginger flavor beautifully.
Sweet Potato and Black Bean Tacos
These low-calorie vegan tacos feature roasted sweet potatoes, black beans, and fresh salsa in corn tortillas.
They are filling, protein-rich, and flavorful while staying light and low in calories.
Ingredients:
- 1 medium sweet potato, diced
- ½ cup black beans, cooked
- 2 corn tortillas
- 1 teaspoon olive oil
- ¼ teaspoon smoked paprika
- 1 tablespoon fresh salsa
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Toss sweet potato with olive oil, smoked paprika, salt, and pepper.
- Roast 20–25 minutes until tender.
- Warm tortillas and fill with roasted sweet potato, black beans, and salsa.
- Serve immediately.
These tacos are light, flavorful, and satisfying.
They’re perfect for a low-calorie vegan meal.
Every bite delivers sweet roasted potato with smoky paprika beautifully.
Quinoa and Roasted Vegetable Bowl
This low-calorie vegan bowl combines protein-rich quinoa with roasted seasonal vegetables and a light lemon-tahini dressing.
It’s nutrient-dense, filling, and perfect for a wholesome, low-calorie lunch or dinner.
Ingredients:
- 1 cup cooked quinoa
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 cup broccoli florets
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon tahini
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Toss vegetables with olive oil, salt, and pepper.
- Roast for 20–25 minutes until tender.
- Combine roasted vegetables with quinoa.
- Drizzle with lemon-tahini dressing and serve immediately.
This bowl is light, nutritious, and satisfying.
It’s perfect for a low-calorie vegan meal.
Every bite delivers roasted vegetables with fluffy quinoa beautifully.
Cucumber and Avocado Gazpacho
This low-calorie vegan gazpacho blends cucumber, avocado, garlic, and fresh herbs into a refreshing chilled soup.
It’s light, hydrating, and packed with vitamins, making it perfect for warm days.
Ingredients:
- 2 cucumbers, peeled and chopped
- 1 avocado, peeled and pitted
- 1 clove garlic
- 1 tablespoon fresh lemon juice
- 1 cup cold water
- Salt and pepper to taste
- Fresh dill or parsley for garnish
Instructions:
- Blend cucumber, avocado, garlic, lemon juice, and water until smooth.
- Season with salt and pepper.
- Chill for at least 30 minutes before serving.
- Garnish with fresh dill or parsley.
- Serve cold.
This gazpacho is creamy, refreshing, and light.
It’s perfect for a low-calorie vegan starter or snack.
Every spoonful delivers smooth, cool flavors with bright herbal notes beautifully.
Spaghetti Squash with Tomato Basil Sauce
This low-calorie vegan dish replaces pasta with spaghetti squash, topped with a fresh tomato-basil sauce.
It’s light, nutritious, and packed with flavor, making it ideal for a guilt-free dinner.
Ingredients:
- 1 medium spaghetti squash
- 1 cup cherry tomatoes
- 1 clove garlic, minced
- 1 teaspoon olive oil
- Fresh basil leaves
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Slice spaghetti squash in half and roast cut-side down for 30–35 minutes.
- Heat olive oil in a skillet and sauté garlic, adding cherry tomatoes until softened.
- Scrape roasted squash into strands and top with tomato-basil mixture.
- Serve immediately.
This dish is light, flavorful, and satisfying.
It’s perfect for a low-calorie vegan dinner.
Every bite delivers tender spaghetti squash with fresh, aromatic tomato sauce beautifully.
Steamed Broccoli and Cauliflower with Lemon Dressing
This low-calorie vegan side is simple, featuring steamed broccoli and cauliflower drizzled with a bright lemon dressing.
It’s crisp, refreshing, and nutrient-rich, perfect for pairing with any main dish.
Ingredients:
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions:
- Steam broccoli and cauliflower until tender-crisp.
- In a small bowl, whisk lemon juice, olive oil, salt, and pepper.
- Drizzle dressing over vegetables and toss gently.
- Serve warm or at room temperature.
This side is light, crisp, and flavorful.
It’s perfect for a low-calorie vegan accompaniment.
Every bite delivers fresh, tender vegetables with zesty lemon beautifully.
Spicy Roasted Chickpeas Snack
This low-calorie vegan snack features crunchy roasted chickpeas seasoned with paprika and garlic for a protein-rich, guilt-free treat.
It’s perfect for a light snack or salad topping.
Ingredients:
- 1 cup cooked chickpeas, drained and patted dry
- 1 teaspoon olive oil
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Toss chickpeas with olive oil, paprika, garlic powder, salt, and pepper.
- Spread on a baking sheet and roast 20–25 minutes, shaking halfway through.
- Cool slightly and serve.
This snack is crunchy, flavorful, and satisfying.
It’s perfect for a low-calorie vegan treat.
Every bite delivers smoky, crispy chickpeas beautifully.
