Looking for some easy high-protein vegan snack ideas? And don’t feel like cooking much? Then this list of easy plant-based snacks that are naturally rich in plant protein is what you need!
“So, where do you get your protein from?” If you are someone who has chosen to stick to a vegan diet and hasn’t heard this question before, then you will most probably hear it very soon.
Although plant-based food can be high in protein, there are days when you need to boost your protein intake. Today I am sharing with you some delicious high-protein vegan snack ideas that are really quick and easy and will certainly do the job.
Vegan Sources of Protein
But before we jump to the recipes, let’s have a look at some protein-rich vegan foods that you may want to have close at hand, so that you can easily watch and adjust your protein intake while on a vegan diet.
- Lentils are a great source of plant-based protein. Just one cup of cooked lentils provides your body with 18 grams of protein. This makes lentils one of the best choices when it comes to making high-protein vegan snacks. So, whether brown, black, green, or red, make sure you incorporate this powerful food into your daily menu.
- Beans come next on our list of vegan sources of protein. With so many varieties on offer, you may even be spoilt for choice. Kidney, black, pinto, or whatever sort of beans you choose for your favorite protein-packed vegan snacks, cooked beans will provide you with at least 15 grams of protein per cooked cup.
- Chickpeas are another must-have protein-rich vegan ingredient to add to your diet. Whether roasted, in salads or mashed, garbanzo beans are super tasty and will give you the much-needed protein boost of 15 grams per cup.
- Oats. It seems like every athlete, whether vegan or not, eats oats pretty much every day. A great source of protein and fiber, oats are filling and super versatile – the perfect base for vegan snacks. One cup of oats provides you with 10 grams of high-quality plant protein.
- Chia Seeds. These small black seeds are native to Mexico and Guatemala but can easily be found in every supermarket nowadays. Chia seeds pack 10 grams of protein per ounce (28 grams). Just make sure you soak them in some sort of liquid before you consume them. Chia seeds are used in many high-protein snack ideas like puddings, smoothies as well as vegan baked goods!
- Nuts and Nut Butter. All sorts of nuts and nut butter are excellent sources of plant-based protein. Moreover, they are a super delicious ingredient for your high-protein vegan snacks on the go. One ounce provides you with as much as 5-7 grams of protein depending on the variety.
- Rich-In-Protein Vegetables. Although all vegetables contain some protein, some of them are richer than others. Some of the winners here include broccoli, spinach, asparagus, artichokes, kale and cauliflower. These super healthy vegetables contain about 4-5 grams of protein per cup when cooked.
- Tofu. Tofu is another widely used ingredient in vegan recipes because of its high-protein content. Moreover, it has quite a neutral taste and the ability to absorb the flavors it is cooked with, which makes it a suitable addition to a great variety of plant-based dishes.
High-Protein Vegan Snack Ideas
And now that you know some of the best sources of plant-based protein, let’s have a look at a few ideas about how to use them in your vegan high-protein snacks on the go.
1. Peanut Butter with Apples
This is one of my favorite high-protein vegan snacks because it is so simple that it doesn’t require any preparation. Just grab an apple, wash it and slice it. Then spread some peanut butter on top of each slice. Kinda like a slice of bread, but you’re using apple slices. That’s all it takes!
This is absolutely delicious and you will fall in love with it the moment you try it. And in case you are allergic to peanuts, you can use almond butter instead.
2. Spicy Baked Tofu
Everyone on a vegan diet trying to increase their protein intake has most probably thought of tofu. Tofu is basically vegan cheese made from soybeans. The impressive thing here is that just 3.5 ounces of tofu contain 17 grams of protein. This makes it an excellent choice for high-protein vegan snacks.
Tofu can be quite bland if unseasoned, so you’d better spice it with your favorite herbs and spices. To make a quick savory vegan snack, chop some firm tofu into cubes and then marinate it with garlic, honey, tamari sauce, your favorite herbs, hot paprika, and olive oil. Add pepper to taste and then bake at 200C/400F for 25 minutes. Enjoy immediately and store leftovers in the fridge!
3. Peanuts, Almonds, or Pistachios
Peanuts, almonds, or pistachios are a great idea for a protein-packed vegan snack whenever you are short on time and need something delicious on the go. Just one ounce of these nuts will provide you with as much as 6-7 grams of protein. However, keep in mind that all nuts are high in fats and calories, so if you have more of a weight loss goal, consume them in moderation.
4. Chia Pudding
Chia seeds were a main ingredient in both the Aztec and Maya diet and have been cherished throughout the centuries because of their amazing health benefits, including the high protein content (5 grams per ounce).
When soaked, chia seeds have a gel-like texture which makes them extremely suitable for making healthy puddings. Just mix them with plant-based milk (4 tbsp chia seeds per 1 cup of milk) and add your preferred sweetener. Then leave them in the fridge for a few hours or overnight. Finally, top your pudding with some fruits or nuts and enjoy!
5. Wasabi Peas
If you are a fan of crispy texture and spicy taste, then this high-protein vegan snack is for you. At around 120 calories, one ounce provides 4 grams of protein. I usually buy wasabi peas from the store, but you can make some on your own using a recipe like this one.
6. Roasted Chickpeas (Leblebi)
Chickpeas are one of the most frequently used vegan sources of protein providing 5 grams per ounce. They are a main ingredient in many plant-based main dishes, but they can also be a super tasty and filling vegan snack on the go.
For example, in the shape of leblebi. This is a high-protein snack made from roasted chickpeas that’s very popular in Iran, Lebanon, Greece, Syria and Turkey. It’s crunchy, salty and delicious and can easily become a favorite of yours as well.
If you want to make your own roasted chickpeas, mix the chickpeas with oil and spices such as salt, black pepper, coriander, and turmeric, and bake in the oven until crispy.
7. Raw Energy Bites
Power balls are super delicious and easy to make! They are bound to become your next favorite sweet vegan snack. All you need to do is grind some oats, add maple syrup, peanut or almond butter, and cocoa powder. Pour in some plant-based milk and mix everything well until you get a firm “dough”. Form the balls with your hands and leave them in the fridge for an hour. You may also drizzle some melted chocolate on top and/or garnish with chopped nuts.
8. Black Bean Dip and Vegetables
A bean dip is a great snack to boost your protein intake on a vegan diet. Just blend the cooked black beans with some tomatoes, garlic, and hot peppers. Then add salt to taste. Enjoy with your favorite veggies!
9. Peanut Butter Spinach Smoothie
If you are a smoothie lover and need a protein boost, then you should definitely try this option. Both peanut butter and spinach are high in protein, and you may add a banana for thickness and some natural sweetness. So a cup of spinach, 2 tbsp peanut butter and a frozen banana – blend everything with plant-based milk and then enjoy this filling, high-protein snack.
10. Quick Oats with Peanut Butter
Got sweet cravings? Treat yourself to this delicious high-protein vegan snack! Just pour some boiling water or plant-besed milk over quick oats and then mix them with peanut butter. Then, add your preferred sweetener. In case you love the chocolate flavor, stir in a little bit of dark cocoa powder and enjoy! Both oats and peanut butter are good sources of protein, so this simple snack is a great way to add more protein to your daily menu.
11. Hummus with Vegetables
This is one of the easiest and most delicious high-protein vegan snacks! All it calls for are chickpeas as a main ingredient. Basically, you just blend the canned chickpeas with some salt, olive oil, lemon juice, tahini, garlic and your favorite herbs and spices. Spread on a lettuce wrap, slice of cucumber, or your favorite vegetable, and enjoy! And if you’re in a hurry – you might even buy that hummus ready-to-go.
12. High-Protein Vegan Crackers
If you need a vegan snack that is rich in protein and filling at the same time, then you need to make some vegan crackers with seeds and chickpea flour.
Preheat your oven to 350F/180C. In the meantime, use a food processor and grind some oats, sesame seeds, flaxseed, sunflower seeds, and pumpkin seeds. Add chickpea flour, some baking soda, salt to taste and your favorite herbs and spices. Pour in some water and pulse again until you make a firm dough. Form the crackers with your hands and bake for about 15 minutes or until golden brown.
13. High-Protein Vegan Chocolate Mousse
Do you have a sweet tooth? Well, then I’ve got a treat for you – some chocolate mousse! This is the perfect protein-packed vegan snack (or dessert) that you can make with just four ingredients.
Melt some dark chocolate then mix it in a food processor with silken tofu and soaked pitted dates. After that, whip aquafaba (the chickpea liquid) with a hand mixer for a few minutes until it’s fluffy and stiff. Finally, combine everything and top with some fruit or chopped nuts and leave in the fridge to cool down.
More Healthy Vegan Recipes
Well, as you can see there are many many choices when it comes to getting enough protein on a vegan diet. Whichever way you go, I hope you enjoy some of these high-protein vegan snack ideas and if you need more vegan recipes, make sure to check out these collections:
- 12oz/360g firm tofu
- 1 tsp chili flakes
- 1 tbsp black pepper
- 1 tbsp almond flour
- 1 tsp soy sauce
- 1 tbsp olive oil
- 1 tsp garlic
- 1 tsp maple syrup
- In a large bowl mix the tamari sauce, olive oil, garlic and maple syrup until combined.
- Chop tofu into bite-sized cubes and add it to the mixture, making sure to coat each tofu piece with the mixture.
- Mix the almond flour with black pepper and the chili flakes.
- Dip every individual tofu bite into the dry mixture for a super-even coating. Or if you're very impatient like me, just add the tofu to the dry ingredients and stir for a bit (do this if you're okay with uneven coating).
- Bake at 200C/400F for about 20-25 minutes and let cool down a bit before eating.
- Enjoy in salads, bowls or as a snack!
Amount Per Serving: Calories: 84Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 52mgCarbohydrates: 3gFiber: 1gSugar: 1gProtein: 7g