41 Easy Plant-Based Dinners Made With Pantry Staples You Already Have Stocked

With a properly stocked pantry and some fresh veggies on hand, you can score some serious points in the dinner game — every single night.

From a hearty Pot Pie Soup to a Couscous Verde Bowl, we've pulled together 40 plant-based dinners that feature common pantry items, along with a few other basics such as fresh or frozen veggies and lean proteins that you probably have on hand right now.

These easy plant-based recipes prove there's no need to overcomplicate dinner — simply look to your pantry to get started.

• ‌Calories:‌ ‌295‌
• ‌Protein: 7 grams‌

The ingredient list for this healthier take on a fan-favorite features staples from your freezer and pantry shelves. From the freezer, we have peas and corn, and from the pantry, olive oil, onion and brown rice.

This recipe provides a 1/2 cup of cooked brown rice which counts as one whole-grain serving. We should for three to six servings of whole grains each day, according to the 2020-2025 Dietary Guidelines for Americans. To bump up the protein in this Supper Veggie Fried Rice, add tempeh, tofu or even some chopped nuts.

• ‌Calories: 492‌
• ‌Protein: 15 grams‌

Much of this soup comes together thanks to canned and dry goods — tomatoes, black beans, broth and pasta — yet it's still is so refreshing and light with the fresh avocado, cilantro and red onion. This soup provides 20 grams of fiber (which is pretty remarkable when it comes to soups), mainly from the veggies and beans but also from the avocado.

Avocados are hailed for their healthy monounsaturated fats, but a 1/4 of the fruit also provides 3.4 grams of fiber. That meets about 13 percent of the Daily Value (DV), per the USDA. They're also a good source of copper, pantothenic acid and folate.

• ‌Calories: 311‌
• ‌Protein: 13 grams‌

A four-ingredient dinner that's vegan and takes less than 20 minutes to throw together? You're welcome. This dish is made with canned black beans, frozen corn, salsa and couscous — that's it.

Canned black beans are a member of the pulse family, along with peas, chickpeas and lentils. Pulses check all of the boxes: They're nutritious (high in fiber ‌and‌ protein), versatile, affordable and sustainable. Pulses cost about $0.10 per serving and are called a "nitrogen-fixing" crop, which means they can convert nitrogen in the air into a plant-available nutrient and therefore reduce the need for nitrogen fertilizers, which is great for our environment, per the USA Dry Pea & Lentil Council.

• ‌Calories: 431‌
• ‌Protein: 13 grams‌

This plant-based dish is a perfect marriage between pantry staples and fresh ingredients. The canned black beans, cannellini beans, farro and olive oil give this a hearty foundation while the apples, cilantro, radishes and avocado add refreshing balance.

Apples provide a sweet crunch to this otherwise savory dish, and they're also a source of fiber, polyphenols and carotenoids, according to an April 2018 review in the ‌Journal of the American College of Nutrition‌, which concluded that eating apples can support weight-loss goals.

• ‌Calories: 498‌
• ‌Protein: 15 grams‌

This plant-based pot pie soup is entirely vegan. The dairy-free broth gets its creaminess from cashews, and half of the veggies (corn and peas) come straight from your freezer.

Cashews are an underrated nut when it comes to nutrition. A May 2017 clinical trial published in the ‌American Journal of Clinical Nutrition‌ found a link between eating cashews daily and a decrease in total and LDL cholesterol levels. This is in line with a significant body of research supporting the heart-health benefits of tree nuts.

• ‌Calories: 467‌
• ‌Protein: 15 grams‌

You can pull most of the ingredients for this dish straight from your cupboard shelves, as it calls for olive oil, canned kidney beans, spices, tortillas and an onion. The recipe also includes lacinato kale, aka dinosaur kale, which should be stored in the fridge.

A cup of kale has just 6 calories but the vitamin K offerings are off the charts, as in, meets more than 50 percent of the DV, per the USDA. Vitamin K is also crucial for building strong bones and reducing the risk for osteoporosis, according to the National Institutes of Health (NIH).

Vitamin K is a fat-soluble vitamin, which means your body is better at absorbing it if it's eaten with a source of fat. Fortunately, this recipe includes both olive oil and avocado, two very healthy sources.

• ‌Calories: 331‌
• ‌Protein: 22 grams‌

This recipe includes "simple" in its name, and it delivers on the promise. It's made with veggie broth, frozen mixed vegetables, tofu and a few stalks of celery for good measure. It provides a healthy balance of carbs, protein and fat, but if you want to add more substance to the meal, enjoy the soup with a piece of crusty whole-grain bread.

We especially love that it's so high in plant-based protein. A plant-based diet is more sustainable, which is a win for the environment and also good for your health, particularly your weight, according to a February 2015 study in ‌Nutrition.‌ The controlled clinical study compared five diets — vegan, vegetarian, pescatarian, semi-vegetarian and omnivore — and found that after 6 months, vegan dieters lost the most weight.

• ‌Calories: 350‌
• ‌Protein: 22 grams‌

You won't miss the cheesy taste and flavor in this dairy-free, plant-based mac and cheese recipe. Nutritional yeast provides ample protein (as well as that cheesy feel) to bump up the nutritional value of this meal and maintain that mac and cheese texture.

• ‌Calories: 349‌
• ‌Protein: 19 grams‌

Tofu is high in protein, and you'll get an impressive 19 grams per serving from this dish, as well as rich fiber from the beans, asparagus and mushrooms. This is a great, veggie-packed dish that will make for tasty leftovers tomorrow.

• ‌Calories: 187‌
• ‌Protein: 14 grams‌

If you're not vegan, you can (and should!) enjoy eggs on a plant-based diet, as they are rich in both protein and choline. This low-carb breakfast-for-dinner dish has choline from the eggs, an important nutrient that a lot of plant-based diets are missing.

If you're not eating animal products, you could always sub in tofu and make this dish into a satiating plant-based scramble.

• ‌Calories: 160‌
• ‌Protein: 22 grams‌

If you're open to eating animal products, fish is a superb addition to a plant-based diet. Eating it a few times each week can help ensure you're getting enough protein and heart-healthy fats (like omega-3s, found in fatty fish such as salmon). Plus, this meal is ready in under 30 minutes, so it's a great weeknight dinner when you're pinched for time.

• ‌Calories: 536‌
• ‌Protein: 28 grams‌

Ditch takeout and whip up this plant-based protein-packed stir-fry dinner fast, in just 21 minutes total. The best part about this dinner is its meal-prep versatility: You can make a large batch at once and use this medley in a scramble for breakfast the next day or on top of greens for a lunchtime salad.

• ‌Calories: 393‌
• ‌Protein: 19 grams‌

Edamame and eggs pack in the protein for a fragrant, hot bowl of soup that will warm you up on a chilly evening in just 35 minutes This dish includes a nice hint of ginger, which has anti-inflammatory properties to promote improved health across a variety of conditions, according to a January 2020 study in the journal ‌Nutrients.‌

• ‌Calories: 316‌
• ‌Protein: 13 grams‌

This Asian-inspired soup is portable and packed with aromatic flavors, like cajun and basil. Red kidney beans help pack this dish with 6 grams of filling fiber and 13 grams of plant-based protein to boost satiety.

• ‌Calories: 524‌
• ‌Protein: 17 grams‌

Toast shouldn't be only reserved for breakfast, especially when it has enough nutrition to create a well-balanced meal on its own. This green machine toast recipe is plant-based and protein-dense, thanks to three essential green ingredients: pistachios, edamame and avocado. If you're watching sodium levels, go with unsalted pistachios.

• ‌Calories: 418‌
• ‌Protein: 24 grams‌

This simple recipe delivers 24 grams of protein, which will help keep you full. You can add sesame and ginger on top as a coating for flavor and those anti-inflammatory benefits.

• ‌Calories: 149‌
• ‌Protein: 5 grams‌

This plant-based soup is a great base for a protein-packed dinner. All you have to do is add in a protein of your choosing, such as edamame, tofu, tempeh or white beans. You can even top the soup with an egg or two.

• ‌Calories: 269‌
• ‌Protein: 17 grams‌

This 30-minute meal is perfect for busy weeknights when you don't have much time to cook in the kitchen and want something quick to eat. Plus, it's relatively low in carbs with just 23 grams of net carbs per serving.

• ‌Calories: 434‌
• ‌Protein: 44 grams‌

In just 10 minutes and some ingredients you likely already have at home, you can put together a filling seafood dish (sub in a plant-based protein for the shrimp if you're not eating animal products).

A serving of this recipe has 44 grams of protein, which will keep you full through the morning. If you want, serve with cauliflower rice, which is low in carbs and has filling fiber.

• ‌Calories: 213‌
• ‌Protein: 7 grams‌

Make a big batch of these zucchini veggie burgers on Sunday and store them in your freezer. Then you'll have a variety of meal options for the week ahead. Enjoy a patty or two for dinner alongside veggies and a starch, like a baked sweet potato with avocado, sandwich between your favorite whole-grain bread or cut up a patty and toss in a salad. You can even have one with eggs for breakfast the following morning.

• ‌Calories: 195‌
• ‌Protein: 3 grams‌

Haven't discovered the wonders of spaghetti squash yet? It's time. You can use this spaghetti squash as a base for a hearty plant-based dinner by filling the squash with sources of protein or scooping out the spaghetti strands to then create a dinner salad. Top it with black beans and edamame. Or enjoy baked tofu on top of the spaghetti noodles and mix in some veggies.

• ‌Calories: 424‌
• ‌Protein: 23 grams‌

This creamy, chilled soup is made with avocado, which according to an April 2018 study in the ‌American Journal of Clinical Nutrition‌, is linked to protecting your heart health and improving your HDL cholesterol.

If you don't eat shrimp on your plant-based diet, feel free to swap for plant-based shrimp or try white beans.

• ‌Calories: 321‌
• ‌Protein: 20 grams‌

You can definitely enjoy eggs for dinner, and these egg cups are easy to take with you for supper on the go. Plus, sweet potatoes contain plenty of fiber to support gut health.

• ‌Calories: 309‌
• ‌Protein: 4 grams‌

Use these sweet potato noodles in any Thai-inspired noodle dish for dinner and you'll be amping up your veggie intake in a wonderful way. For protein, add tofu, tempeh or edamame and fiber with green veggies, like broccoli, bok choy or Brussels sprouts. Plus, it's ready in just 15 minutes.

• ‌Calories: 476‌
• ‌Protein: 26 grams‌

Clean and simple, this salad is the perfect busy weeknight dinner recipe, as it's ready in 10 minutes. Plus, this collection of greens is great for your gut, as asparagus is a prebiotic, as explained in a March 2018 study in the journal ‌Current Developments in Nutrition‌.

• ‌Calories: 283‌
• ‌Protein: 10 grams‌

Ready in under an hour, this recipe is high in protein and antioxidants, and it has that nice warm cheesy texture on top to make it feel rich and creamy. If you'd like, you can omit the cheese and enjoy it as a cold dinner salad too — if so, meal prep in advance and it's ready for you when you get home.

• ‌Calories: 220‌
• ‌Protein: 9 grams‌

Make a big batch of this braised veggie entree and use it as a satiating side or base throughout the week. If you want more protein, you can add in tofu, beans or avocado. The protein- and fiber-dense edamame bulks up this dish, and soy protein (like that in edamame) may improve heart health and lower cholesterol, according to an April 2017 study in ‌Nutrients.‌

• ‌Calories: 609‌
• ‌Protein: 20 grams‌

This buddha bowl is high in fiber and protein, thanks to the delicious combination of edamame, pistachios and nutritional yeast. Plus, according to a July 2020 study in the journal ‌Nutrients‌, pistachios, in particular, may promote weight loss. Go with unsalted nuts to keep sodium levels down.

• ‌Calories: 291‌
• ‌Protein: 13 grams‌

These burritos make a great plant-based dinner option that is ready for you when you get home after a long day of work. Why? Because you can totally whip up a batch of these burritos and store them in the fridge or freezer to cut down on dinner prep time.

This rice bowl gets an upgrade with eggs that creates a savory breakfast feel that works well as a dinner recipe too. Plus, it's ready in under 10 minutes, which means it's an excellent quick, weeknight staple that uses leftovers from the day before. Go for reduced sodium sauce if you're looking to cut back on salt.

• ‌Calories: 699‌
• ‌Protein: 23 grams‌

This light, citrusy pasta and egg salad is a good recipe for dinner when you want something fragrant and refreshing. Plus, you can make a large batch at once and stash it in the fridge for easy dinners and lunches throughout the week.

• ‌Calories:104‌
• ‌Protein: 2 grams‌

This fragrant, herbaceous soup is high in antioxidants from the pumpkin and it's totally vegan thanks to rich, plant-based coconut milk. What's more, coconut milk contains MCTs, which is linked to promoting weight loss and fat loss, per a May 2016 study in ‌Nutrients‌. Bulk up the protein by adding in nutritional yeast, dairy-free cheese or top it with yogurt or avocado.

• ‌Calories: 217‌
• ‌Protein: 11 grams‌

This lightened-up soup relies on veggies as noodles to lower its carb count. In fact, you can consider this dish keto-friendly, as it has only 15 net grams of carbs per bowl. Plus, there's a great variety of flavors in here, like ginger, garlic and even sake.

• ‌Calories: 91‌
• ‌Protein: 5 grams‌

Jazz up the traditional Caesar salad by using kale, and make it more nutritious with a few ingredient swaps. If you are on a vegan diet, ditch Parmesan cheese and try nutritional yeast instead. This tangy salad calls for green tea, which according to a February 2019 study in ‌Nutrients‌, is linked to promoting longevity due to its polyphenol content.

• ‌Calories: 507‌
• ‌Protein: 20 grams‌

This fried rice is far from greasy and is packed with protein, thanks to egg and mushrooms. Make a large batch and keep it on hand as a side, filling or salad base for a variety of meals throughout the week. For example, stuff into a whole-wheat tortilla for a quick, comforting meal.

• ‌Calories: 504‌
• ‌Protein: 12 grams‌

Tofu and quinoa give this light, fruity salad a good dose of protein and fiber, with 12 and 6 grams per serving, respectively. Plus, the papaya adds a sweet, antioxidant boost to round out the meal.

• ‌Calories: 273‌
• ‌Protein: 11 grams‌

This dish packs protein thanks to lentil pasta, which has more of the macro than traditional white or whole-wheat pasta. The dish is brimming with veggies and requires just 30 minutes to make.

• ‌Calories: 310‌
• ‌Protein: 5 grams‌

This salad has a refreshing zest and might be the ideal post-workout fuel: It has beets, which according to a small August 2016 study in ‌Nutrients‌, may aid in muscle recovery after a workout.

• ‌Calories: 474‌
• ‌Protein: 16 grams‌

Swap cream cheese for a vegan spread made of white beans and cashews, which bump up the fiber and protein count. And because it's more savory, you can totally enjoy this breakfast staple as a plant-based dinner instead. If you're not on a vegan diet, you can keep the smoked salmon too!

• ‌Calories: 290‌
• ‌Protein: 10 grams‌

Despite the egg, the ingredients in this breakfast bowl really do scream dinner. The whole thing takes about an hour and a half to prepare, so cook up a larger batch to benefit from leftovers. To bump up the protein in this deconstructed fried rice bowl, top with diced avocado.

• ‌Calories: 282‌
• ‌Protein: 14 grams‌

You'll want to add a squeeze of lemon to prevent your avocado from browning (and maybe keep the avocado in its skin until you're ready to devour). Tuna fish is the main source of protein here, but if you're vegan, you can swap out for tofu or beans.