17 High-Protein Vegan Snacks to Help You Power Through the Day

Whole-food, plant-based diets have gained momentum over the past decade. Veganism is a plant-based diet that excludes animal-based foods and all forms of animal products. 

Since many people associate protein with meat, it’s common to wonder how you can get enough protein on a vegan diet. The truth is, many vegan foods and snacks are rich in protein, along with other vitamins and minerals.

Here are 17 examples of high-protein vegan snacks that are also tasty.

1. Fruit and nut butter

A simple mix of sweet and salty can make for a satisfying snack. Nut butters are a good source of fiber, healthy fats, and protein. You also have lots of options to choose from, including: 

• Almond butter

• Cashew butter

• Walnut butter

• Peanut butter (technically a legume, not a nut)

Spread some nut butter on fruit and you have a tasty, nutrient-rich vegan snack. While fruit isn’t known as a protein powerhouse, some fruits have more protein than others. Fruits that pair well with nut butter include bananas, blackberries, and raspberries. 

2. A handful of nuts or seeds

If you’re in a hurry, it’s hard to find an easier high-protein snack than a handful of seeds or nuts. Sunflower, chia, and flax seeds all provide a solid dose of protein. The nuts with the highest protein include:

• Peanuts 

• Almonds 

• Pistachios

• Cashews

• Walnuts

• Brazil nuts

If you’re looking to maximize the heart-health benefits of nuts, choose plain, raw, or roasted nuts without added salt or oil.

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• Plant-based protein sources: Whether you’re vegan, vegetarian, or interested in eating less meat, these plant-based proteins can help you hit your protein needs. 

• Nut butter 101: Peanut butter may be the first to come to mind, but there are lots of options when it comes to nut butter. Learn how their nutritional values compare. 

• Protein-powerhouse beans: Beans are an excellent source of protein. Find out which beans pack the most protein.

3. Trail mix

Can’t decide which nut or seed to snack on? Trail mix makes it easy by giving you a ready-to-go blend. You can buy a bag at most convenience stores or make your own at home. Common ingredients include nuts, seeds, dried fruit, and chocolate. Look for versions with low salt and no added sugar. 

4. Chia seed pudding

Despite their small size, chia seeds pack a lot of nutritional value. They contain fiber, protein, omega-3 fatty acids, and antioxidants. They’re quite versatile, too. While chia seed water is hydrating, there are ways to enjoy them with more protein. For a vegan option, consider sprinkling them on top of dairy-free yogurt or making chia seed pudding. 

Here’s a quick recipe for vegan chia seed pudding: 

• Add 3 tbsp of chia seeds to a small bowl. Cover it with 1 cup of your favorite plant-based milk. 

• Mix in flavorings like berries, nut butter, or a bit of natural sweetener like maple syrup (or honey if not strictly vegan). 

• Mix well and let it rest in the fridge for at least 30 minutes — or leave it overnight. 

• Enjoy! 

5. Roasted chickpeas or lentils

Chickpeas and lentils are both legumes. And they’re packed with fiber and protein, along with vitamins and minerals. Hummus is probably one of the easiest ways to eat chickpeas (and there are some lentil versions of hummus, too). Roasted chickpeas or lentils are another tasty option that’s easy to pack for the road. 

6. Protein shake

No list of high-protein vegan snacks would be complete without a protein shake. Quick and easy, just pick a protein source and shake (or blend) away:

• Vegan protein powder

• Collagen powder

• Spirulina

• Nut butter

• Seeds

• Silken tofu

• Plant-based milk 

7. Yogurt with seeds and berries

You may think of yogurt as just a breakfast food. But it can be a tasty, protein-rich snack any time of day. Add some seeds or nuts for an extra protein boost. 

Like dairy-based yogurt, non-dairy yogurt is made using live cultures to ferment plant-based milks like soy or coconut. You have lots of plant-based yogurt options, including:

• Soy

• Almond

• Cashew

• Coconut 

• Oat

Make sure to read the label, since many plant-based yogurts have added sugar. 

8. Whole-grain toast with almond butter or avocado

Plain whole-grain toast provides a decent amount of protein on its own. But plain toast isn’t the most exciting snack. Spread on some nut butter for more flavor and protein. Or you can add a few slices of avocado. As a bonus, avocados are also rich in nutrients that can support heart health, digestion, and skin health. 

9. Steamed edamame

Edamame — boiled or steamed soybeans — contain about twice as much protein as many other beans. Soybeans have all the essential amino acids, making them a complete protein. Plus, they’re uniquely delicious as a stand-alone snack. Just top them with a pinch of salt and pepper and enjoy.

10. Plant-based jerky

Plant-based jerky is an especially convenient on-the-go vegan snack. Many vegan jerky options are made with seitan. Seitan is made from wheat gluten mixed with water to form a dough. The dough is rinsed to remove most of the starch. Leaving behind a dense, protein-rich meat substitute that can be seasoned or marinated in many different ways. Soy and pea protein are other common plant-based jerky options. 

11. Black bean hummus with seeded crackers

Chickpeas aren’t the only way to make hummus. Black beans also make a rich and creamy hummus. Pair black bean hummus with seeded crackers for a delicious, protein-rich vegan snack. 

12. Baked or air-fried tofu

Tofu is a soy-based product that comes in different textures. Tofu has many health benefits, and it’s a great source of protein. While tofu has a neutral taste, you can easily spice it up by dipping it in your favorite sauce. 

You can prepare tofu in many healthy ways. Baking or air-frying tofu are especially easy for making a quick, protein-rich snack. 

Here are some preparation tips: 

• Bake: Cut tofu into small cubes and toss with a little olive oil and spices. Place the cubes on a baking sheet lined with parchment paper. Bake until lightly browned. The exact temperature and baking time will vary depending on how crisp you want the tofu to be. 

• Air-fry: Cut tofu into cubes, season to taste, and place in your air fryer. Enjoy your crispy tofu on its own or mix it into a dish for a bigger meal. 

13. Lentil dip with raw or cooked vegetables

Whether you call it hummus or dip, blended lentils are both protein-dense and tasty. Chop up your favorite vegetables and dip away. Carrots, cucumbers, sweet peppers, and broccoli are particularly great for dipping. 

14. Air-popped popcorn with nutritional yeast

Popcorn provides several nutrients, including fiber, zinc, and iron. It’s also filling while being a tasty, low-calorie vegan snack. While popcorn doesn’t have much protein, you can fix that by adding a generous sprinkle of nutritional yeast. This not only boosts the protein but also adds a pleasant, cheesy flavor. 

15. Smoothie

Protein may not be the first thing that comes to mind when you think of a smoothie. But there are actually quite a few ways to make a protein-rich smoothie — all while keeping it vegan friendly. Just blend frozen berries, bananas, or another favorite fruit with a protein powder, nut butter, or plant-based milk for a refreshing vegan snack. 

16. Plant-based protein bar

This is another vegan snack you can easily find in most stores. If you’re feeling creative, you can also make your own plant-based protein bars at home. 

Here’s a simple recipe idea:

• Pick out 1-2 cups of nuts or seeds. Don’t be afraid to combine different types for a fun blend, like pumpkin seeds and walnuts. 

• Add 1 cup of dried fruit pieces, like apricot or blueberries. 

• Mix the nuts, seeds, and dried fruit with ¼ cup of maple syrup or brown rice syrup. 

• Spread this mixture on a baking sheet lined with parchment paper and bake for about 20 minutes at 325°F. 

17. Homemade protein bites

If you’re a fan of protein bars but want something that’s smaller and easier to eat, homemade protein bites are for you. You can make them with ingredients such as oats, nut butter, chia or flax seeds, and plant-based protein powder. 

Can you get enough protein on a vegan diet?

Yes, it’s possible to get enough protein while following a vegan diet. But it can be more challenging than eating a diet that includes animal sources of protein. 

There are two main things to consider when trying to get enough protein from a vegan diet:

• Quantity: Are you getting enough total protein?

• Quality: Are you getting all of the essential amino acids (EAA), which are the building blocks of protein?

Getting all of the essential amino acids requires being aware of which plant-based, vegan foods are highest in protein and to eat a variety of these foods every day.

Animal products are sometimes called “complete proteins” because they contain all nine essential amino acids that our bodies can’t make on their own. In contrast, many plant-based sources of protein are missing or low in one or more of the essential amino acids. This is why they’re sometimes called “incomplete proteins.” 

How do you stock your fridge if you’re on a vegan diet?

Having a well-stocked fridge or pantry makes it easier to make a quick snack without having to prep a big meal or going out to eat. No matter what your eating style is — including a vegan diet — try to fill your kitchen with a variety of whole, minimally processed, and nourishing foods. 

Here are some good vegan foods to keep in the fridge or pantry:

• A colorful variety of fruits and vegetables gives you essential vitamins and minerals. Frozen vegetables and fruits are also convenient and nutritious options.

• Soy-based foods like tofu, tempeh, edamame, and soy milk are excellent sources of plant-based protein. 

• Beans, lentils, and legumes — such as chickpeas, kidney beans, and black beans — are full of fiber and plant-based protein. 

• Nuts, seeds, and nut butters are also helpful to keep in your pantry. They provide both protein and healthy fats. 

• Whole grains like quinoa, amaranth, millet, and whole-grain bread are rich in both fiber and plant-based protein.

• Dairy substitutes like unsweetened plant-based yogurt or plant-based milk work great in smoothies and can provide some protein.

Here are foods to avoid or limit on a nutritious vegan diet:

• All animal products, including dairy, eggs, meat, fish, and honey

• Foods high in added sugar, like vegan ice cream, granola, and candy

• Ultra-processed foods like chips, crackers, and french fries

• Limit highly processed meals like frozen vegan burritos, “meatless” chicken nuggets, or vegan ramen noodles

How can you use vegan snacking to hit your protein goals?

If you follow a vegan diet, you may need a slightly higher protein intake because your body might not be able to digest protein from plant foods as well as animal protein. While snacking isn’t necessary, eating high-protein vegan snacks can be a good way to incorporate more of the macronutrient to your diet. 

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Written by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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