Disclosure: I requested samples from a few of these vegan snack brands so I can ensure I like and approve of all products I share. All opinions are my own.
Have you ever stumbled across a list of high-protein vegan snacks that are actually not all that high in protein, especially when you consider the calories?
And while I love elaborate snack recipes and energy bites as much as the next gal, sometimes I don't want to make all of my healthy snacks from scratch. And again, that protein amount isn't usually as high as I'd like it to be.
How Much Protein Do I Need as a Vegan?
While the RDA (Recommended Dietary Allowance) for protein is currently 0.8 g/kg/day, many studies suggest that this number is too low, especially for the aging population, vegans, and athletes.
A better protein goal is 1.2-2.0 g/kg/day for healthy adults. For example, someone who is 150 pounds would need anywhere between 82-136 grams of protein per day, depending on the situation.
And while it's definitely doable to get enough protein on a vegan diet, sometimes it does require a little extra intentionality.
Don't worry, I've got you. I've compiled a list of the best high protein snacks so you never have to fret about hitting your daily protein needs again.
The Best High Protein Vegan Snacks
1. The Only Bean Crunchy Roasted Edamame Beans
These are one of my favorite high-protein snacks. Unlike most plant-based protein sources, edamame is a complete protein that provides all essential amino acids. These crunchy roasted edamame beans pack in 11g protein in just 100-122 calories.
2. Vegan Protein Shakes
My go-to protein shake recipe is always 1 scoop plant-based protein powder (my favorite is BPN vegan protein powder in peanut butter cookie), about 1 cup unsweetened almond milk, a handful of spinach, and a frozen banana.
Sometimes I'll add in a spoonful of peanut butter, almond butter, chia seeds, or hemp seeds. It's delicious and provides 290 calories and 26g protein (or 395 calories and 29g protein with peanut butter).
3. Air-Fried Tofu
If you are able to meal prep these ahead of time, my air fried tofu nuggets can be a fantastic high protein & filling snack. One serving of these nuggets provides 314 calories and 21g protein. If you're short on time, you can also just air-fry tofu with some salt or your favorite seasonings.
4. Orgain Vegan Protein Snack Bar
I like that these protein bars are only 150 calories and 10 g protein. It's an easy grab-and-go sweet snack that tides you over without being too filling. My favorite flavor is the Peanut Butter Chocolate Chunk.
5. Coffee or Espresso with Soy Milk
Coffee can double as an afternoon pick-me-up and a protein-rich snack. A coffee or latte with one cup of steamed soy milk provides around 100 calories and 7-8g protein. The important thing is to choose soy milk because other non-dairy milks are typically low in protein.
6. Bada Bean Bada Boom Crunchy Broad Beans
These crunchy broad beans (aka fava beans) are super crunchy, come in tons of different flavors, and are a good source of protein. They have 110 calories and 6g of protein per serving and are a convenient vegan snack to take on the go.
7. Air-Fried Chickpeas
I love air-fried chickpeas. They taste so savory and comforting. It's as easy as opening a can, rinsing, and pouring them into the air fryer with your favorite seasonings (and maybe some nutritional yeast). Simply cook to your desired crispiness. A half cup of roasted chickpeas is around 120 calories and 6g protein.
8. Protein Oatmeal
Just trust me on this one. This ThinkThin Madagascar Vanilla, Almonds, & Pecans protein oatmeal is the best tasting protein oatmeal I've tried on the market. It has 8g of added sugar, but also 10g of protein in 190 calories (and some whole grains!). I couldn't find it sold online, but you can get it at most grocery stores.
9. Greek Style Vegan Yogurt
Greek yogurt was one of the few things I did still eat when I was vegetarian, because it's packed with good bacteria and protein. So, of course, I was pumped when Silk came out with the vegan Greek style yogurt. Each serving has 190 calories and 10g of plant protein.
10. Pistachios
Nuts are a great source of protein, healthy fats, and fiber (aka the best combo for satiety and blood sugar control). Each serving of pistachios provides 160 calories and 6g protein.
Honorable Mentions
These don't quite hit my criteria for high protein, but they do contain some protein and they taste amazing. Therefore, they are definitely worth a mention.
11. Apple and Peanut Butter
An apple with peanut butter is one of my all-time favorite snacks. Not only does it taste wonderfully nostalgic, but it's also incredibly quick and easy. A medium apple and 2 tablespoon peanut butter provides around 300 calories and 8g protein. Make sure to choose natural peanut butter made with just peanuts and salt.
12. Hippeas Chickpea Puffs
I am a big chip girl. I absolutely love chips. The cool thing about these puffs is that they are made from chickpeas so they are higher in protein than other chips or puffs. They are also cheesy and delicious all while still being vegan. Each serving provides 130 calories and 4g protein.
13. Beanfields Bean Chips
Did I mention I'm a chip girl? These are such a delicious snack that are still higher in protein than regular chips. They're made from beans and have tons of different flavors, including my personal favorite Jalapeno Nacho. Each serving provides 130 calories and 4g protein.
14. Seven Sundays Sunflower Cereal
What I love most about this sunflower cereal are the natural ingredients. There are only a handful of ingredients and no refined sugar. It also has 170 calories and 5g of protein per cup. If you eat it with soy milk, it'll add in more protein. You could also add a little extra protein and omega-3s by topping it with hemp hearts. I like to drizzle on some date syrup or maple syrup if I'm wanting it more sweet.
15. Lenny & Larry's Protein Cookies
So here's the thing. This is a cookie, so it has much more sugar than the other items on this list. And honestly, the protein is not that high when you factor in the calories. However, they can be a good balanced snack choice when you're on the go and need something with a decent ratio of protein, fat, and carbs. They provide 460 calories and 16g protein.
And that does it for the 15 best high protein vegan snacks! Now you never have to worry about getting all of the protein you need during the day on a plant-based diet.
Have you tried and loved one of the items I mentioned? Let me know in the comments!
Feeling More Meal Hungry?
Try the Vegan Pesto Lasagna Rolls or Buddha Bowl for delicious high protein meals.
Leave a Reply