High-Protein Vegan Meals You Can Make With Just One Cup

When you’re busy but still want to eat in a way that actually fuels your body, quick meals often feel like a compromise. Either you sacrifice nutrition for convenience, or you spend more time than you’d like chopping, cooking, and cleaning up. But with our gluten-free soup cups, you don’t have to choose. Just add hot water, wait a few minutes, and you’ve got a bowl that’s plant-based, protein-packed, and genuinely delicious. These are meals you can take to work, keep in your dorm room, or toss into a bag for travel—and they’re far more than just “instant” food.

Our Black Bean & Lime Gluten-Free Soup Cup and Split Pea Gluten-Free Soup Cup prove that plant-powered protein doesn’t have to be complicated. They’re two of our most nutrient-dense cups, delivering serious protein and fiber in every serving, while staying vegan, gluten-free, and made with real ingredients you can feel good about. Let’s take a closer look at what makes them so special.

Black Bean & Lime Soup Cup: Southwestern Comfort in Minutes

This versatile cup is one of our all-time favorites—and for good reason. Our Black Bean & Lime Soup takes inspiration from classic Southwestern flavors, seasoning hearty black beans with chili, cilantro, and just the right mix of spices. It’s bold without being overpowering, with a fresh lime note that brightens every spoonful.

But the flavor is only half the story. Each cup packs up to 21 grams of plant-based protein, giving you the kind of nutrition that actually sticks with you throughout the day. Unlike carb-heavy instant meals that leave you hungry an hour later, this cup fuels you with slow-digesting protein and fiber to keep your energy steady.

It’s also incredibly versatile. Enjoy it as is for a quick lunch, or dress it up by pairing with your favorite taco or burrito toppings—salsa, avocado, roasted corn, or even a sprinkle of plant-based cheese. You can dip tortilla chips right into the cup for a crunchy upgrade, or serve it alongside a salad to turn it into a complete dinner. However you enjoy it, this soup proves that convenience food doesn’t have to cut corners on taste or nutrition.

Split Pea Soup Cup: A Classic 

If you’re a fan of thick, comforting soups, our Split Pea Gluten-Free Soup Cup will feel like an instant favorite. We’ve taken the cozy flavor of homemade split pea soup and made it portable, quick, and plant-based. Made with green pea halves and warming spices, it delivers the kind of hearty texture you’d expect from something that simmered on the stove all afternoon—except it’s ready in minutes.

Each cup brings 15 grams of plant-based protein along with plenty of fiber, making it one of the most filling plant-based soups out there. The peas themselves give a natural creaminess, so there’s no need for dairy or fillers to bulk it up. It’s simple, nourishing, and wholesome, the way split pea soup should be.

This cup shines on its own, but it’s also a perfect base for customization. Add in sautéed greens like spinach or kale for an extra serving of vegetables, stir in a dash of smoked paprika for depth, or top with crunchy croutons if you like a little texture. However you make it, this soup proves that gluten-free, vegan eating can still feel hearty and substantial.

Plant Protein That Fits Your Life

Both of these soup cups are more than just quick bites—they’re practical, portable meals designed to support your lifestyle. Whether you’re plant-based full-time, looking to cut back on meat, or just need a protein boost during the day, these soups fit seamlessly into your routine.

• High protein, real nutrition. With 15–21g of protein per cup, these soups rival many meat-based meals when it comes to keeping you fueled.
  

• Fiber-rich. The combination of beans, peas, and spices makes them not just filling, but supportive of digestion and long-lasting energy.
  

• Convenient and portable. No need for pots, pans, or refrigeration—just hot water and a few minutes.
  

• Gluten-free and vegan. Perfect for a wide range of diets without sacrificing flavor or texture.

Unlike typical “instant meals” that are heavy on sodium and light on substance, our soups are crafted to actually nourish. You’re not just eating something fast—you’re eating something that supports your health, your energy, and your goals.

How to Make Them Your Own

One of the best things about these cups is how adaptable they are. You can keep them as quick, one-cup meals or get creative and use them as a base for something bigger. A few ideas to try:

• Add extra veggies (like spinach, mushrooms, zucchini, or carrots) while the soup is cooking for a nutrient boost.
  

• Serve the Black Bean & Lime soup as a side with tacos, quesadillas, or burrito bowls for a Southwestern-inspired dinner.
  

• Stir a spoonful of salsa, hot sauce, or smoked chili powder into the Black Bean & Lime soup for extra heat.
  

• Top the Split Pea soup with fresh herbs or crispy onions for a homemade touch.

Eating more plant protein doesn’t need to be complicated—or bland. With our Black Bean & Lime and Split Pea Gluten-Free Soup Cups, you get protein, fiber, and comfort in a way that’s fast, portable, and genuinely delicious. Whether you enjoy them straight from the cup or build them into creative recipes, these soups are proof that convenience and nutrition can go hand in hand.

One cup, and you’ve got big plant-powered protein on your side.