Protein is a crucial part of your diet, essential for your body to function optimally. While many assume that meat is the only reliable source of this nutrient, numerous vegan-friendly alternatives are just as delicious and equally protein-rich.
If you’re reading this post, you’re probably seeking convenient and portable snack options to energize your day beyond the typical protein bars. So, let’s explore 20 high-protein vegan snacks that will both satisfy your taste buds and support your body’s needs.
20 Best Protein Rich Vegan Snacks
Even if you follow a strictly plant-based diet, there’s an endless array of delicious treats you can easily prepare and enjoy.
1. Grilled Seitan
Seitan is a plant-based meat alternative made from vital wheat gluten. Packed with protein, its texture and taste are similar to chicken, making it a favorite choice among vegetarians and vegans.
The best part about seitan is it absorbs the flavors of everything you throw it in with. Slice it into strips and stir-fry for a quick, savory snack. Or better yet, dice seitan into cubes, marinate with homemade sauce, stick onto skewers, and grill it to perfection!
2. Fried Chickpeas
Savory and comforting, fried chickpeas are our go-to snack whenever the craving hits. As a legume, chickpeas are a great protein source for vegan cooks. It’s easy to make, too!
For a quicker snack, choose chickpeas that are already cooked. Fry the peas with olive oil in a heated pan until they turn golden brown, season to taste, and enjoy it alongside other vegan dishes!
3. Whole Grain Toast
A snack doesn’t need to be so complicated. And if you’re looking for protein, a quick toast of whole-grain bread should give you several grams of protein, plus healthy fibers.
But you don’t need to stop at toasting bread, either. Top your toast with cheddar cheese and sliced pears, and drizzle some honey to make it yummier!
4. Chia Pudding
Offering 20 grams of protein in one serving, chia pudding is a match made in heaven for athletic vegans looking for the healthiest snack. If you haven’t tried chia pudding yet, you’re in for a deliciously unforgettable treat.
Made with chia seeds, almond milk, vanilla protein powder, maple syrup, and yogurt, you can whip this snack up in a snap. Top with fresh berries and fruit and go on your day feeling refreshed.
5. Nut Butter and Fruits
In the US, any product labeled “peanut butter” must be made with at least 90% peanuts. This means that just two tablespoons of this nutty butter provide a substantial amount of protein, making it a quick, filling, and healthy snack option.
Pair your favorite nut butter with fresh fruits like apples, bananas, and strawberries. This combination not only boosts your protein intake but also adds antioxidants and fiber, creating a nutritious and satisfying snack!
6. Plant-Based Yogurt
Store-bought vegan yogurt can get dull after a while. So, why not make yourself a homemade plant-based yogurt? This way, you know what goes into your food and (most importantly) have a say on its flavor!
There are plenty of protein-packed yogurt ingredients you can choose from. From nuts, legumes, oats, coconut, and soy—all these make for a creamy delicious yogurt snack!
7. Spinach Bar
There’s a reason spinach has a whole month dedicated to celebrating it every year. Packed in this humble leafy goodness is a whole host of macronutrients, especially protein.
If you ever have the urge to celebrate with spinach lovers, try making a spinach bar. It’s a tasty and versatile snack you can keep in your pockets for the next time you need a protein boost.
8. Cheesy Popcorn
Is there a better time to enjoy a healthy snack than when you’re rewatching your favorite games and films? And what’s the best snack for watching movies other than popcorn?
A 100% plant-based food, popcorn is vegan-friendly with a good amount of protein and fiber per serving. Enjoy it with vegan parmesan cheese and make your game day a blast!
9. Hummus and Bell Peppers
A superb vegan alternative to traditional chips and dip recipes, hummus and bell pepper is quite the healthy and tasty duo.
Crunchy as chips, bell peppers contain healthy amounts of vitamins A and C with few calories. Hummus, the creamy and smooth puree of chickpeas and spices, also provides a decent portion of protein to keep you full.
10. Lentil Tortilla Chips
Lentils are composed of 25% protein, making them an excellent meat alternative for vegans. Just a ½ cup serving provides a hefty 12 grams of protein! So, if you have some lentils on hand and are in need of a quick midnight snack, do yourself a favor and whip up some lentil tortilla chips. Hearty and crunchy, they’re perfect for dipping into your favorite vegan dip—you won’t regret it!
11. Pistachios
Low in calories, pistachios are a fantastic way to help meet your daily protein needs. Just one ounce of these earthy-flavored nuts packs in 6 grams of protein. There are countless easy ways to enjoy pistachios—eat them raw, sprinkle them on a salad, or use them as toppings for your vegan pistachio muffins. The choice is yours!
12. Tofu Chips
If you think tofu is boring, think again. Whether chilled or warmed, tofu makes a delicious, protein-packed snack for any vegan. All it takes is a few simple tricks to elevate it. The easiest way to prepare a tofu snack is to cube, marinate, and roast it. But if you’re in the mood for something a bit more creative, try making a batch of crispy tofu chips!
13. Fruit Smoothies
Fruit smoothies are a quick and easy way to pack in a few protein-rich servings throughout the day. They’re also a great way to boost your intake of vitamins, minerals, and antioxidants. Next time you make a banana smoothie, try adding some vegan protein powder—think pea, hemp, pumpkin seed, or brown rice protein powders.
14. Seeded Crackers
Next time you’re grocery shopping, don’t forget to pick up some healthy seeds like sesame, hemp, pumpkin, chia, and ground flax. With these five ingredients, you can bake crispy homemade seeded crackers for a protein-packed snack between meals.
15. Roasted Pumpkin Seeds
Don’t toss out your pumpkin seeds! Though small, these humble seeds are packed with unsaturated fats, vitamins, minerals, and protein.
Instead, turn them into a delicious snack. Start by cleaning the seeds and letting them simmer in salted boiling water. Once done, dry, season, and bake them until golden brown.
16. Wasabi Peas
Light and crunchy, you’d be surprised at how much nutrients these green little spheres offer. A serving of wasabi peas can provide as much as 4 grams of protein on top of dietary fibers.
Wasabi peas are a great snack if you love something spicy to munch on while going about your day. Bake seasoned freeze-dried peas for an hour until they’re dry and crispy and enjoy!
17. Fried Tempeh
Tempeh is the more flavorful cousin of tofu. Earthy, nutty, and mushroomy, this fermented vegan food is a must-try if you don’t mind a stronger taste.
As a snack, tempeh is low in cholesterol and saturated fat and a valuable source of protein and essential nutrients. Give a few slices of deep-fried and seasoned tempeh a try and you might forget about tofu altogether.
18. Vegan Energy Balls
Energy balls are a straightforward snack option you can make at home. What we love about these tasty chunks is you can easily customize them to suit your dietary needs.
Try baking chocolate coconut vegan energy balls for a protein-focused snack. Don’t hesitate to get generous with your flax seeds and almonds!
19. Oatmeal
While many consider oatmeal breakfast food, there’s no hard-and-fast rule saying you can’t eat it as a snack, especially if you’re looking for a good source of nutrition and quality protein.
But don’t be content with the bland flavor of oat, either. Bump up your meal snacks with other nutritious and protein-rich toppings like berries, nuts, seeds, and dried fruits.
20. Edamame Beans
Edamame beans are a type of soybean that provides a massive protein boost. They’re low-calorie and gluten-free with 18.5 grams of protein in a single cup!
Boil, roast, or steam edamame beans depending on what you crave. These on-the-go snacks aren’t just nutritious, they’re addictively tasty, too!
Why Do You Need Protein?
Protein is often called the “building block” of life, and for good reason. From your cells to your muscles, your body requires protein for optimal functioning, making it an essential part of everyone’s diet.
Your body uses protein, made of amino acids, to repair bones, muscles, and skin. It’s especially important for children and teens, who need protein for proper growth and development.
Protein also supports digestion by boosting metabolic enzymes, reinforces your immune system, oxygenates your blood, and serves as a fuel source when converted into glucose.
Insufficient protein intake can lead to health issues, such as muscle mass loss or muscle atrophy. As you age, your protein needs increase—particularly for those over 40, who are more prone to muscle mass loss.
FAQs
How much protein do I need daily?
The amount of protein you need daily depends on various factors such as your age, gender, activity level, and overall health goals (e.g., building muscle or losing weight).
Can you get enough protein on a vegan diet?
Yes, you can absolutely get enough protein on a vegan diet! Many plant-based foods are rich in protein, and with a bit of planning, you can meet your protein needs.
Eating high-protein vegan snacks can be a great way to replenish your needed protein requirements.