The Best High Protein Vegan Snacks
Whether you’re trying to incorporate more plant-based meals into your day-to-day or are fully vegan, it can be hard to fit protein into your diet.
Here is a guide to some of the best high-protein vegan snacks on the market.
If you’re reading this, you probably know that a plant-based diet has many health benefits. Benefits include combatting obesity and staving off Type 2 diabetes, lowering bad cholesterol and high blood pressure, plus decreasing your risk of many other chronic diseases. This diet is a fantastic way to balance hormones, manage your weight, and give you more energy.
That said, though, a common retort I hear to the prospect of someone eliminating meat and dairy from their diet is,
Edamame
"Edamame" is the Japanese word for "stem beans." These are immature soybeans and are one of the best high-protein vegan snacks you can eat.
Edamame is rich in vitamins and minerals, including folate, iron, and magnesium. Just one cup contains 37% of your recommended daily protein, upwards of 30 grams!
Edamame is no longer difficult to find since most major grocery stores carry them in the freezer section. You can get both shelled and unshelled versions. Frozen edamame takes very little time to defrost, and you can do so by putting a handful in a bowl and covering it with warm water. Let them sit for a few minutes, and they’ll be ready to eat.
If you’re looking for a little crunch, try roasting or air frying them with a bit of avocado oil, nutritional yeast, and iodized sea salt. To do so, cook on parchment paper at 350°F for about 15 - 20 minutes., turning them every 10 minutes or so.
Nuts
Nuts are an easy and economical snack and are a great source of protein. They are simple to transport, and you can buy them anywhere.
Some nuts are higher in protein than others. Almonds, pistachios, cashews, Brazil nuts, pine nuts, and walnuts all have more than 4.5 grams of protein per ¼ cup. However, peanuts pack a whopping 9 grams per ¼ cup.
(Note that peanuts and almonds, grown underground, do not technically meet the botanical definition of "nut" but are legumes. For nutritional purposes, though, we will overlook this technicality.)
Legumes
Speaking of legumes, they are a great source of protein for plant-based and vegan diets. Behind soybeans (edamame), lentils, white beans, and split peas lead the protein count.
They each pack in 16 to 17 grams of protein per cup. Pinto, kidney, garbanzo, and black beans are not far behind, with around 15 grams per cup.
There are innumerable recipes for legumes, including soups and salads.
Roasted chickpeas are an easy and transportable snack. To make them, start with dry but hydrated chickpeas, toss with olive oil and spices, then roast at 350°F for 45 minutes. Paprika and cumin are popular seasoning choices, and turmeric with a little bit of fresh ground pepper is excellent for combatting inflammation.
Plant-based Muffins
You may have overlooked baked goods as a vegan protein snack because often, we believe that for them to taste good, they need to be packed with sugar. And yes, there are benefits to avoiding processed sugar, but bananas, dates, and coconut "sugar" are all great, whole-food alternative sweeteners.
Gluten-free oat flour is a good base, but you can make muffins with your flour of choice. Use almond or oat milk to mix, along with some baking powder. Vanilla and cinnamon are good seasonings, and incorporating tahini (ground sesame seeds) or an unflavored organic vegan protein powder provides a great source of protein and an easy boost.
While this snack option requires some preparation and cooking, muffins will keep well for a long time in your fridge. Add a little peanut butter on top and you’re good to go!
Chia seeds
Chia, seeds of a flowing plant closely related to mint, is less a snack as it is a handy, portable item you can sprinkle into myriad dishes. One ounce of chia seeds contains almost 5 grams of protein and is packed with fiber and omega-3 fatty acids.
Smoothies are an easy option for incorporating chia seeds into your diet. You can also sprinkle them into oatmeal, cereal, soups, salads, and entrees like stir-fried vegetables. They add texture but lack a strong flavor, so they complement almost any dish. If you’re looking for a fun, protein-packed dessert, you can also check out my chia seed pudding recipe.
Vegan Milk
Almond milk has become a popular, dairy-free alternative to cow's milk. However, in terms of protein content (only about 1 gram per cup), it’s relatively low. Coconut and cashew milk , while also tasty and plant-based, also have very low protein content.
Soy milk is one of the best choices since it can pack upwards of 20 grams of protein per cup. That's 12 grams more than the same whole cow's milk serving!
It may be more difficult to find, but pea milk is also chock full of protein (approximately 6 - 8 grams per cup). Oat, hemp, and flax milk have comparable protein levels.
You can swap in a vegan plant-based milk for any recipe that calls for dairy milk, My favorite? Unsweetened flax milk poured over a crunchy granola with berries, chia, and cinnamon. From your morning matcha to smoothies to vegan muffins, you can easily incorporate a variety of dairy-free milks into your diet.
Vegan Yogurt
It's easy to find plant-based alternatives for almost anything, including meat, cheese, and milk. But now more than ever, there are so many different dairy-free yogurts, one of the best snacks for a vegan diet.
Just like you can produce milk from various plants, you can do the same with yogurt. Prominent ones include almonds, soy, cashews, and peas. You can also find oat and coconut-based yogurts.
Protein content can vary among plant-based yogurts and between brands. As you may have guessed, soy-based yogurt is generally your best bet in this regard, followed by oat yogurt. You can always sprinkle your own nuts and chia seeds for both flavor and extra protein.
Get More Ideas for High-Protein Vegan Snacks
Now that you have some ideas for high-protein vegan snacks, you can decide which ones best suit your preferences. With a bit of intentionality and planning, you can have plant-based snacks that are satisfying and promote healthy living.
If you’re ready for a more personalized approach to your specific health goals, let’s connect! Learn more about my approach and schedule your free, 15-minute consultation today!
