In this guide, you’ll discover high protein low calorie vegan recipes that actually taste amazing.
Eating healthy as a vegan doesn’t have to mean missing out on flavor or fullness. In this article, we’ll share a flavorful, protein-packed vegan “chicken” wrap recipe that’s low in calories and big on satisfaction. Whether you’re just starting your plant-based journey or looking for new ways to boost your protein intake, this guide is packed with delicious ideas, meal inspiration, and practical nutrition tips. With easy steps and simple ingredients, this recipe is perfect for busy weekdays or nourishing weekend lunches.
Table of Contents
Table of Contents
How I Fell In Love With High Protein Low Calorie Vegan Recipes
From Meat-Eater to Plant-Based Mama
When I started creating high protein low calorie vegan recipes, I had no idea how many would become family favorites.
When I first switched to a vegan lifestyle in my mid-twenties, figuring out high protein low calorie vegan recipes felt like climbing a mountain with no map. I had so many questions. Could I really stay full without meat? Would my kids thrive on plant proteins? Turns out, the answer was a beautiful “yes.” Through countless cooking experiments (some wonderful, some very burnt), I learned how powerful a mix of whole foods and creativity can be.
Now, meals like this smoky, spiced vegan “chicken” wrap are a regular part of our family table. It’s balanced, simple, and filled with flavor—and most importantly, packed with satisfying protein without piling on calories. Recipes like this one show how accessible and tasty plant-based eating can be, especially when you’re short on time but don’t want to compromise on health.
For something sweet yet energizing, I also love these banana peanut butter protein balls—they’re great for pre-lunch snacks or school lunches.
On Recipe Spruce’s quick lunches section, I’ve found many similar inspirations that keep things exciting while staying nutritious. The wrap we’re making today? It’s one of those reliable favorites that my girls and husband ask for weekly. Plus, with the right vegan protein like soy or pea-based “chicken,” it easily rivals any traditional wrap.
The Perfect Balance of Protein and Simplicity
What makes this recipe shine? It’s not just how it tastes—it’s how it fits your lifestyle. With under 400 calories per wrap and about 25 grams of protein depending on the “chicken” brand, it supports everything from weight loss to post-workout recovery.
Each bite delivers flavor from smoky paprika and chipotle, freshness from greens and tomatoes, and creamy richness from vegan Greek yogurt. It’s delicious fuel that doesn’t weigh you down. For more energizing meal prep options like this, check out our vegan dinner collection.
Let’s jump into the heart of this recipe and show you how simple it is to create this protein-packed meal from scratch.
Smoky Vegan “Chicken” Wrap (High Protein, Low Calorie)
Ingredients
Equipment
Method
- Heat oil in a nonstick pan over medium to high heat. Sauté onions for 3 minutes.
- Add garlic, spices, and vegan chicken strips. Stir and cook for 5–7 more minutes.
- If strips seem dry, add 3–4 tbsp of vegetable broth or water to moisten.
- If using frozen strips, cook for 2–3 extra minutes.
- Warm tortilla if desired. Spread vegan Greek yogurt on top.
- Add cooked vegan chicken, greens, and tomatoes. Wrap and enjoy!
Nutrition
Notes
- You can substitute the vegan chicken with grilled tempeh, seitan, or baked tofu.
- Store leftover filling in the fridge for up to 4 days.
- To lower calories, use a lettuce wrap or smaller tortilla.
Tried this recipe?
Let us know how it was!How to Make a High Protein Low Calorie Vegan Wrap That Satisfies
Simple Ingredients, Big Nutrition
This wrap is one of our easiest high protein low calorie vegan recipes to prepare in under 15 minutes.
This recipe proves that high protein low calorie vegan recipes don’t require complicated ingredients or hours in the kitchen. In fact, you probably already have most of these items in your fridge or pantry. What sets it apart is the perfect balance of flavor, protein, and texture—all wrapped up in a soft tortilla.
Below are the ingredients I use in my go-to wrap, which offers a wonderful blend of creaminess, spice, and freshness:
Ingredients
For the “Chicken”
- 1 tablespoon avocado or olive oil
- 1 small onion, sliced or diced
- 2 garlic cloves, minced
- 5.5 ounces vegan chicken strips (about 150 grams)
- ¼ teaspoon cumin
- ¼ teaspoon chipotle (optional)
- ¼ teaspoon sea salt, or to taste
- ⅛ teaspoon pepper
- ½ teaspoon smoked paprika
- ¼ teaspoon dried thyme (optional)
If you enjoy make-ahead breakfasts too, don’t miss these vegan overnight oats packed with protein.
To Serve
- 1 extra-large tortilla wrap or 2 medium wraps or 4 small wraps (gluten-free if desired)
- 2–3 tablespoons unsweetened vegan Greek yogurt (about 50g)
- 1 cup mixed greens (about 30 grams)
- 5 cherry tomatoes, halved
If you’re looking for more protein-rich swap ideas, I often browse through Recipe Spruce’s vegan protein meal category to mix up my weeknight routine with similar family-friendly favorites.
If you’re looking for more protein-rich swap ideas, check out our vegan protein meal prep recipes for creative plant-based lunches that are quick to prep.
How to Make It – Quick and Flavorful
Instructions
- Heat the oil in a nonstick pan over medium to high heat. Once hot (this takes 1–3 minutes), sauté the sliced onion for 3 minutes.
- Add garlic, all the spices, and vegan “chicken” to the pan. Stir occasionally and cook for another 5–7 minutes.
Tip: Some vegan “chicken” strips dry out quickly. If needed, add 3–4 tablespoons of vegetable broth or water about 2 minutes after adding everything. It keeps the texture juicy. - Using frozen strips? No problem—just increase cooking time by 2–3 minutes, no thawing required.
- Warm your tortilla (optional), then spread the vegan Greek yogurt over it.
- Add the cooked “chicken,” mixed greens, and cherry tomatoes.
- Wrap it up—and you’re done!
The Ultimate Vegan Wrap for Balanced Protein and Fewer Calories
Why It Works for Weight Loss and Energy
For anyone tracking macros, high protein low calorie vegan recipes like this are a dream.
If you’re trying to lose weight or just stay energized through a busy day, finding high protein low calorie vegan recipes that actually keep you full can feel like chasing unicorns. That’s what I love about this wrap—it’s not just tasty, it’s strategically balanced. The vegan “chicken” provides around 20–25 grams of protein depending on the brand, while the wrap itself stays under 400 calories.
Protein is essential not only for muscle repair but also for helping you feel full longer. Combine that with fiber-rich greens and juicy tomatoes, and you’ve got a meal that satisfies your body and your cravings. When I’m short on time but need real fuel, this is my go-to. It powers me through toddler wrangling, blog writing, and errand running—without the energy dip an hour later.
For more dishes that offer the same satisfying balance, I often browse the healthy vegan category on Recipe Spruce—it’s full of practical, energizing recipes that fit busy lives.
Easy Substitutions to Fit Your Macros
This wrap is wonderfully flexible. Want to lower the calories even more? Use a smaller wrap or swap in lettuce cups. Trying to bump up the protein for workout recovery? Add a side of lentil salad or a scoop of hummus mixed with hemp seeds.
You can also swap the vegan “chicken” for grilled tempeh, baked tofu, or seitan strips—each adds variety and keeps your meals from feeling repetitive. I personally love rotating between different plant proteins to keep the textures and flavors interesting.
Little tweaks like these have helped me stay consistent with plant-based eating without ever feeling bored or deprived.
Why This High Protein Vegan Wrap Keeps You Full and Focused
So many myths about high protein low calorie vegan recipes exist—and this one busts them.
One of the biggest misconceptions I hear—especially from parents or those transitioning to plant-based eating—is that vegans don’t get enough protein. The truth? High protein low calorie vegan recipes are not only possible—they’re powerful. You just need the right ingredients.
Plant-based protein sources like soy, seitan, lentils, chickpeas, hemp seeds, and tempeh are not only protein-rich but also naturally lower in calories and saturated fats than animal products. In fact, 100 grams of seitan packs nearly 25 grams of protein with fewer calories than chicken breast.
This wrap recipe shows how easy it can be to build a filling meal that supports energy, muscle repair, and weight management—all with zero animal products. Plus, when paired with fiber-rich vegetables and whole grains, the protein is absorbed more steadily by the body, giving you sustained energy.
If you’re exploring other myth-busting recipes that nourish and surprise, take a peek at Recipe Spruce’s protein-rich vegan mains. It’s filled with hearty, healthy, high-impact meals.
It’s filled with hearty, healthy, high-impact meals like this peanut butter chia pudding that’s easy to prep and rich in omega-3s.
Smart Shopping Tips for Plant-Based Protein
Finding great plant-based protein options at the store doesn’t have to be overwhelming. Here’s what I always look for:
- Ingredient simplicity: Fewer additives = better digestion and flavor
- Clean macros: Aim for 15g+ protein per serving with under 300 calories
- Versatility: Choose items you can toss into bowls, wraps, and stir-fries
Some of my favorite vegan “chicken” brands include soy-based options with spices already infused, which cut down on prep time. Also, check the sodium levels—some processed options pack in more than necessary. When possible, I stock up on bulk tofu and tempeh from local markets and prep ahead.
If you’re a meal planner like me, you’ll love the time-saving strategies shared in Recipe Spruce’s meal planning guide. It’s a real game-changer when you’re cooking protein-rich meals multiple times a week.
Conclusion
I hope this recipe inspires you to try more high protein low calorie vegan recipes that fit your lifestyle.
Switching to high protein low calorie vegan recipes has completely changed how I feed myself and my family—without sacrificing flavor, fullness, or fun. This smoky vegan “chicken” wrap is a small but powerful example of how easy it is to meet your nutritional needs and still enjoy every bite.
With a few simple pantry staples, smart plant-based protein choices, and a little practice, anyone can build meals that satisfy both body and soul. Whether you’re new to veganism or just looking to clean up your weekly meal rotation, I hope this recipe inspires your next wholesome creation.
For more quick, protein-packed vegan ideas, follow Recipe Spruce on Facebook for fresh tips and family-friendly inspiration.
Discover beautifully styled plant-based meals on Pinterest and join us on Instagram for behind-the-scenes kitchen moments and meal prep favorites!
FAQS
What is the best way for a vegan to get enough protein in their diet?
The best way is to eat a variety of whole food sources like lentils, beans, tofu, tempeh, quinoa, nuts, seeds, and fortified products such as vegan protein powders. Combining different types of protein across meals helps cover all essential amino acids.
What is a good source of vegan protein?
Great vegan protein sources include seitan (25g per 100g), lentils (18g per cup), chickpeas, edamame, tempeh, and hemp seeds. These foods are not only protein-rich but also come with fiber, vitamins, and minerals—something animal products lack.
What is a low calorie high protein vegan meat?
Seitan is a fantastic choice, with around 120–130 calories per 100g and over 20g of protein. Soy-based products like tofu and tempeh also deliver strong protein while staying calorie-conscious, especially in baked or air-fried recipes.
How much protein does a vegan need to lose weight?
Most active adults aiming for weight loss need about 0.8–1 gram of protein per pound of lean body mass. For many, this translates to around 60–100g of protein per day. Vegan diets can meet this through high protein meals, snacks, and supplementation if needed.