18 High-Protein Vegan Snacks to Help You Power Through the Day
Key takeaways:
Many people think that it is hard to get enough protein on a vegan diet. But it might be easier than you think.
You don’t have to rely on meal times for your protein. Vegan snacks can be a quick and easy way to supplement your protein intake on a vegan diet.
The key to getting enough protein is to consume a variety of plant-based protein options, like beans, lentils, and whole grains.
Whole-food, plant-based diets have gained momentum over the past decade. Veganism is a plant-based diet that excludes animal foods and all forms of animal products from everyday life.
A common question is: How do you get enough protein on a vegan diet? But the truth is that many vegan foods and snacks are rich in protein. We’ll go through some high-protein vegan snacks that can help you meet your nutrient needs.
What are some examples of healthy, high-protein vegan snacks?
Here are 18 examples of high-protein vegan snacks:
Peanut butter with fruit, such as banana or apple
A handful of nuts or seeds, such as walnuts, pistachios, and pumpkin seeds
Trail mix
Chia seed pudding
Roasted chickpeas or lentils
A protein shake made with vegan protein powder and unsweetened plant-based milk
Unsweetened dairy-free yogurt topped with berries and pumpkin seeds
Whole grain toast topped with almond butter and hemp seeds
Steamed edamame topped with a pinch of salt and pepper
Black bean hummus with seeded crackers
Baked or air-fried tofu dipped in your favorite sauce
Lentil dip with raw or cooked vegetables (such as carrots, cucumber, sweet peppers, or broccoli)
Roasted seaweed and edamame
Air-popped popcorn with a generous sprinkle of nutritional yeast (this adds a pleasant cheesy flavor)
Smoothie made with frozen berries, a banana (or any combination of fruit), nut butter, vegan protein powder, and unsweetened plant-based milk
Plant-based protein bar
Homemade protein bites (made with ingredients such as oats, nut butter, chia or flax seeds, and plant-based protein powder)
Plant-based jerky, such as one made from seitan
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Can you get enough protein on a vegan diet?
Yes, it is possible to get enough protein while being vegan. Yet it can be more challenging to do so compared to a diet that includes animal sources of protein.
There are two things to consider when trying to get enough protein from a vegan diet:
Quantity: Are you getting enough protein?
Quality: Are you getting all of the essential amino acids (EAA) — the building blocks of protein?
Getting all of the EAAs requires being aware of which plant-based, vegan foods are highest in protein and eating a variety of these foods every day.
This is because unlike animal products — which are sometimes called “complete proteins” because they contain all of the nine essential amino acids — many plant-based sources of protein are missing or low in one or more of the essential amino acids. Because of this, they are sometimes referred to as “incomplete proteins.”
How do you stock your fridge if you’re on a vegan diet?
The priority with all eating styles, including vegan diets, is to stock your fridge with a variety of whole, minimally processed, nourishing foods.
Here are some good vegan foods to keep in the fridge or pantry:
A colorful variety of fruits and vegetables will provide you with essential vitamins and minerals. Frozen vegetables and fruits are also convenient and nutritious options.
Soy-based foods like tofu and 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. Apart from protein, they also provide healthy fats.
Whole grains like quinoa, amaranth, buckwheat, 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 healthy vegan diet:
All products that come from animals, including dairy and eggs, meat and fish, and honey.
Foods high in added sugar, like vegan ice cream, granola, and candy.
Ultra-processed foods like chips, crackers, and french fries. It’s also best to 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 are vegan, you may require 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 is not necessary, eating high-protein vegan snacks can be an opportunity to incorporate more of the macronutrient into your diet.
The bottom line
A vegan diet can be nutrient dense and include enough protein. But like all well-balanced diets, it may take a little planning and awareness. Keeping your fridge and pantry stocked with nourishing foods like tofu, nuts and seeds, and plant-based dairy products can help fill in gaps in your protein intake. When possible, try to eat more foods in their natural form rather than heavily processed vegan options.
Why trust our experts?
References
American Heart Association. (2021). Go nuts (but just a little!)
Mariotti, F., et al. (2019). Dietary protein and amino acids in vegetarian diets-A review. Nutrients.
