Whether it’s for health benefits, moral reasons, or sustainability, more and more people are eating a vegan diet, which means including high protein vegan snacks in their diets. While there are many potential health benefits to eating a plant-based diet, it can be difficult to find high-protein snacks that are plant-based and contain the necessary amount of grams of protein.
The vegan diet includes only plant foods and excludes all animal products, which limits many sources of complete proteins and some healthy snack foods.
If you follow a vegan diet, you may have difficulty getting enough grams of protein in your diet. Keep reading to learn why the grams of protein you consume is so important and find out just how much you need. Then, try these 10 high-protein vegan snacks that are perfect for adding a little extra protein to your plant-based diet, even with a busy lifestyle.
- Peanut butter energy balls
- Peanut butter stuffed dates
- High protein vegan bowl of oatmeal
- No bake vegan protein bar
- Chocolate-berry vegan protein shake
- Salt & chili edamame beans
- Baked lentil protein chips
- High protein wraps with tofu
- 4 Ingredient black bean hummus
- Crispy Roasted Chickpeas
Why is protein important?
Protein is a super important macronutrient and part of a balanced, healthy diet. People who are more active need more protein than those who are not. Protein builds and repairs tissues (like muscles) and plays an important role in metabolism. Including protein with meals and snacks increases satisfaction and keeps you feeling full for longer.
How much protein do you need?
Protein needs are different for everyone. The average woman needs a minimum of 0.8 – 1.0 grams of protein per kilogram of body weight per day. Women who have fitness goals, are more active or are actively trying to lose body fat need closer to 1.0 – 1.3 grams per kilogram of body weight per day. It all depends on their activity level.
There are many sources of protein, both animal and plant-based, but some are complete and some are incomplete sources of protein.
All animal proteins are complete proteins, meaning they contain all the essential amino acids. People following a Lacto-Ovo vegetarian diet can consume all of the essential amino acids from milk and eggs. If you’re completely vegan though, you may need to put in a little more thought and planning to get all the nutrients you need from plant-based foods.
Most plant-based proteins are incomplete. Consuming a variety of different plant-based foods, and combining them strategically, can help you get enough protein and all of the essential amino acids. Eating high-protein snacks between meals can you help you achieve this.
You can also supplement your protein intake with a plant-based vegan protein powder. Use plant protein or high-protein milk, like soy milk, to make fruit and vegetable smoothies.
10 Delicious high protein vegan snacks:
While it’s easier to get in protein at meals, sometimes it can be more difficult to come up with high-protein vegan snacks. That’s why we’ve put together a list of protein-packed vegan quick snacks made with nutritious ingredients that provide numerous health benefits. Try adding these snacks to your daily diet to help you reach your health goals.
Peanut butter energy balls
These high-protein peanut butter energy balls are packed with healthy ingredients and tons of nutrients. The flaxseed meal and chia seeds add grams of fiber, protein, omega-3 fatty acids, and vitamins. Omega-3 fatty acids support heart health, while fiber promotes healthy digestion, increases fullness, and supports healthy cholesterol levels and blood sugar levels.
This recipe fits a vegan diet when you use date syrup (or coconut oil syrup), a plant-based protein powder, and dairy-free dark chocolate chips (vegan chocolate chips). Also, if you are not a fan of peanut butter you can replace it with almond butter.
We recommend making these ahead of time at the start of the week. Store them in the fridge for a quick, easy-to-grab midday convenient snack.
Peanut butter stuffed dates
Using a plant-based protein powder can give you that added boost of protein you need, like in this recipe for high-protein peanut butter stuffed dates. These sweet snacks taste just like a candy bar, for my sweet tooth out there, but they’re made with natural and healthy ingredients like Medjool dates and peanut butter.
The addition of the plant-based pea protein is what makes this snack so filling and such a great source of protein. Without the protein powder, peanut butter stuffed dates wouldn’t be a very good vegan protein source.
High protein vegan bowl of oatmeal
Oatmeal is often thought of as a breakfast food, but it can also make a great snack, too. Oatmeal is a great source of vitamins, minerals, and fiber. On its own, it doesn’t have much protein. So how do you take regular oatmeal and transform it into a high-protein vegan snack?
Add in high-protein plant-based milk (like soy, or hemp milk), some plant-based yogurt (soy/nut milk yogurt), and nuts, seeds, or nut butter. This high-protein vegan oatmeal bowl makes a delicious afternoon snack made with simple natural ingredients.
No bake vegan protein bar
Buying protein bars can get a little pricey if you’re snacking on them all the time. Plus, they’re also made with a long list of ingredients and added sugars in their nutritional profile. Making your no-bake vegan bars can save you money, plus you’ll know exactly what’s in them. These no-bake vegan protein bars are made with simple ingredients and are super easy to make. We recommend batch preparing them and storing extras in the freezer.
Chocolate-berry vegan protein shake
This protein powder-free vegan protein shake is loaded with protein from chia, flax, and hemp seeds. Adding nut butter and frozen bananas makes it so creamy, and one smoothie has a protein content of 20 grams! We love fruit smoothies because they’re portable and great for the go and also work as post-workout snacks.
Salt & chili edamame beans
Edamame beans, also known as soybeans, are a plant-based excellent source of protein. Edamame can be enjoyed in many ways, but if you like a little spice, try this salt and chili edamame beans recipe. Each serving of this delicious snack has 7 grams of protein, making it an excellent option for a vegan protein snack. These can be enjoyed alone, or along with some nuts for added protein and fatty acids.
Baked lentil protein chips
Beans and lentils are good sources of plant protein. They are also full of fiber which helps promote healthy digestion and heart health. Lentil chips are a healthy alternative to fried potato chips, tortilla chips, or corn chips, and they are much higher in protein.
Baked lentil chips are the perfect healthy high-protein vegan snack, They are easy to make with only 5 simple ingredients. Including these baked lentil protein chips as part of your snack routine will help you achieve a diet rich in protein.
High protein wraps with tofu
These high-protein wraps with tofu make an excellent snack. Along with being a good source of protein, they’re made with nutritious ingredients like vegetables and whole grains. They’re easy to prepare and great for the go.
4 Ingredient black bean hummus
Beans are a great vegan source of protein. Whether it’s black beans, garbanzo beans, white beans, or butter beans, they all have a high protein content. You’ve probably had hummus made with chickpeas before, but have you ever tried black bean hummus?
This black bean hummus can be made with 4 ingredients and a couple of things from the pantry. The only thing you need is a food processor and 10 minutes! Pair this hummus with tortilla chips, or any other chips you prefer. We like to serve this hummus with baked lentil protein chips.
Crispy Roasted Chickpeas
Roasted chickpeas are quick and easy high-protein vegan snacks, perfectly suited for your busy lifestyle. You can enjoy them on their own, and you can even add them to salads and bowls for an added crunch. Not only are chickpeas packed with protein, but they also contain a good serving of fiber.
Protein helps keep you feeling full and satisfied for longer, so if you constantly feel hungry during the day, chances are you aren’t eating enough protein. If you’re following a vegan diet, you may find it difficult to find plant-based sources of protein. Try these easy high-protein vegan snacks to better fuel your busy day.
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What foods are surprisingly high in protein?
Pistachios, Peas, Amaranth, Soy beans, Soy milk.
How do vegans get protein easily?
Vegans get protein easily from nuts, peanut butter, seeds, grains, and legumes. Tofu and soymilk are also great protein providers!
How to reach 100g protein a day vegan?
¼ cup of protein granola (10 grams of protein)
One scoop of plant-based protein powder (20 grams)
1 ounce of nuts (5 grams)
Two tablespoons of peanut butter (7 grams)
Two tablespoons of chia seeds (about 10 grams)
One tablespoon of hemp seeds (4 grams)
Two slices of rye bread (10 grams)
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