20-Minute High-Protein Vegan Pantry Noodles

20-Minute High-Protein Vegan Pantry Noodles

Evann Ryan

There are nights when dinner just needs to happen. The kind of nights when you’ve got five things left in the fridge, your energy is low, and yet you still want something that feels nourishing and satisfying. That’s exactly where these 20-Minute High-Protein Vegan Pantry Noodles come in.

Made with only pantry staples and freezer finds, this simple noodle bowl is my weeknight hero. Every ingredient here — from the legume noodles to the frozen vegetables — is something I keep stocked for effortless, high-protein meals that don’t sacrifice flavor or nutrition. And yes, freezer vegetables are just as nutritious (sometimes even more) than fresh produce.

Why You’ll Love These High-Protein Vegan Pantry Noodles

These high-protein vegan noodles come together fast, taste amazing, and leave you feeling genuinely fueled — not just full. Here’s why they’ll become your next staple:

  • Ready in 20 minutes from start to finish.
  • Made entirely from pantry and freezer ingredients.
  • Packed with 25g of plant-based protein per serving.
  • Easily customizable — add tofu, edamame, or tempeh for extra protein.
  • Perfect for meal prep or quick weeknight dinners.
  • Balanced macros to support energy, recovery, and satiety.

What You Need To Make These High-Protein Vegan Pantry Noodles

Everything in this recipe can be found right in your pantry or freezer, which means you can make these noodles even on your busiest days.

Serves: 3
 Time: 20 minutes

Estimated Macros (per serving):
 445 calories | 9g fat | 66g carbs | 25g protein

Ingredients List for High-Protein Vegan Pantry Noodles

  • 227 g (8 oz) chickpea or lentil spaghetti noodles (I love Chickapea brand)
  • 2 cups (about 300 g) frozen mixed vegetables (try Pura Vida’s mix)
  • 60 mL (¼ cup) liquid aminos or soy sauce
  • 30 mL (2 tbsp) lemon or lime juice (or rice vinegar for a tangier twist)
  • 15 mL (1 tbsp) pure maple syrup
  • 15 mL (1 tbsp) extra virgin olive oil (or sesame oil for an Asian-inspired flavor)
  • ½ tsp garlic powder (or 1 clove minced fresh garlic)
  • ½ tsp ginger powder (or 1 tsp minced fresh ginger)
  • 1 tbsp chili flakes (optional, for heat)
  • Optional: sesame seeds for garnish

Instructions for Making High-Protein Vegan Pantry Noodles

  1. Cook the noodles: Bring 1.4 L (6 cups) of water to a boil. Add noodles and cook according to the package directions (usually about 10 minutes).
  2. Prepare the sauce: While the noodles cook, whisk together liquid aminos, lime juice, maple syrup, oil, garlic, ginger, and chili flakes in a small bowl. Set aside.
  3. Cook the vegetables: In a large pan, sauté the frozen vegetables over medium heat for 4–5 minutes, until tender and warmed through.
  4. Reserve some cooking liquid: Drain the pasta, but save 80 mL (⅓ cup) of the boiling water.
  5. Combine and stir-fry: Add the drained noodles, reserved liquid, and sauce to the pan with the veggies.
  6. Toss and heat through: Stir-fry everything over medium-high heat for 2–3 minutes, until the noodles and vegetables have soaked up the sauce.
  7. Serve and enjoy: Divide into three bowls or containers. Enjoy one right away and refrigerate the rest for easy, protein-packed lunches.

Ingredient Substitutions for High-Protein Vegan Pantry Noodles

  • Noodles: Swap chickpea spaghetti for lentil, edamame, or black bean noodles — all are gluten-free and high in protein.
  • Vegetables: Use whatever you have — stir-fry blends, broccoli, or mixed peppers all work beautifully.
  • Oil: Sesame oil gives this dish a deeper, toasty flavor, while olive oil keeps it light and Mediterranean.
  • Sweetener: You can replace maple syrup with agave or coconut nectar.
  • Sauce base: Coconut aminos make a lower-sodium option if you prefer less salt.

Other High-Protein Vegan Recipes to Try

If you loved these noodles, you’ll also enjoy:

Share Your Thoughts

Did you make these 20-Minute High-Protein Vegan Pantry Noodles? I’d love to hear how they turned out for you. Leave a comment below, share your tweaks, or tag your meal on Instagram — your creativity always inspires this community.

Frequently Asked Questions

Can I make these noodles ahead of time?
 Yes! They keep beautifully for up to 3 days in the fridge. Just reheat in a pan with a splash of water or soy sauce to bring back the saucy texture.

Are freezer vegetables really as nutritious as fresh?
 Absolutely. Frozen veggies are picked at peak ripeness and flash-frozen to preserve nutrients. They’re one of the best ways to eat healthy on a budget and with less prep.

Can I add extra protein?
 Definitely. Add crispy tofu, tempeh, or shelled edamame for an extra 10–15g of protein per serving.

Can I make this oil-free?
 Yes — just omit the oil and use a nonstick pan. Add 1 tablespoon of tahini or nut butter to the sauce for richness instead.

How can I store leftovers?
 Let the noodles cool completely, then store in airtight containers in the fridge for up to 3 days. These also make great grab-and-go lunches.

Want to embrace high-protein plant-based eating in 2025?
 Join the High Protein Vegan Community and get a weekly high-protein meal plan delivered straight to your inbox every Friday — just $8.00 CAD/month. Learn more about Bite Club!

Please note: All macros are calculated to the best of my ability and may vary slightly. Some links provided may be affiliate links, which means I may earn a small commission when used — at no extra cost to you.

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