If you eat a plant-based diet and constantly field questions about your protein intake, one dietitian sees you.
“I know hearing how important protein intake for vegans is can get a little bit daunting,'” says Courtney Pelitera, MS, RD, CNSC, a registered dietitian specializing in sports nutrition and wellness nutrition with Top Nutrition Coaching. “How many times have you heard ‘How are you getting protein?'”
Too many to count, perhaps. However, Pelitera says being mindful of your daily protein count—whether you’re vegan, vegetarian, a social omnivore or a card-carrying carnivore—is essential. Protein helps you feel satisfied after eating and is crucial for maintenance and recovery, healthy hair, skin and nails, bone health and weight maintenance.
High-protein vegan snacks can help with your protein pursuits. The good news? Research shows that vegan and vegetarian protein snacks and recipes have become more accessible as the number of people moving away from animal-based food sources increases.
Of course, even people inclined to continue eating cheese and chicken can benefit from filling and delicious plant-based snacks. Whether you’re adopting Meatless Monday, don’t consume animal products or want to try something new, these vegan, high-protein snacks will keep you feeling strong and satisfied.
Related: These Are the 6 Healthiest Beans and Legumes You Can Eat, According to Dietitians
How Much Protein Do You Need?
Protein needs vary based on age, weight, sex, activity levels and lifestyle.
“The general requirements are .8-1.5 g of protein per kilogram of weight,” explains Nicole Bodin, MS, RDN. This comes out to about .35 grams of protein per pound of body weight.
However, Bodin recommends meeting with a registered dietitian for personalized recommendations, something Pelitera echoes. “Protein needs increase when actively trying to lose weight due to the high satiety factor that protein provides and prevention of muscle loss,” Pelitera says.
Pelitera notes that engaging in strength training several days a week can increase protein needs, too.
The No. 1 Protein Tip For Vegetarians and Vegans
Research suggests that people can consume enough protein even if they don’t eat meat. However, dietitians explain that it’s important to become familiar with what’s called “complete protein.”
“To be considered a complete protein, something needs to have all nine essential amino acids,” Bodin says. “Animal proteins are all considered complete. Vegan proteins are often incomplete, meaning they only contain some of the amino acids.”
The solution to that is simple enough. “To complete an incomplete protein, you have to pair two foods together, like rice and beans,” Bodin says. “Rice has the amino acids that beans are missing.”
Some vegan proteins, like soy, are already complete. With all of this in mind, what are the best high-protein snacks out there? Here’s what dietitians suggest.
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Best High-Protein Vegan Snacks to Buy
1. The Only Bean roasted edamame beans
Bodin is a fan of these gluten-free, high-protein vegan snacks and is not alone. A fellow RDN also recommended them.
“These contain 14 grams of complete plant-based protein per serving, are portable, contain minimal ingredients and come in a variety of flavors,” says Kiran Campbell, RDN, a registered dietitian and medical nutrition advisor at Dietitian Insights.
Flavors include sea salt and buffalo.
Nutrition (Per serving)
- 14 grams of protein
- 5 grams of fiber
- 114 calories
- 5 grams of fat
2. IQ Bar chocolate lovers protein bar variety pack
Campbell suggests IQ Bar’s plant-based snacks for people who like the convenience of a protein bar. The 12 grams of protein come from a blend of almonds and pea protein, and the bars are also suitable for people following gluten, soy or dairy-free lifestyles.
Nutrition (Per serving)
- 12 grams of protein
- 6-9 grams of fiber
- 160-180 calories
- 10-13 grams of fat
3. Ripple vanilla plant-based protein shake
Want to sip your snack?
“Ripple brand has a line of plant-based pea protein shakes that provide an impressive 20 grams of protein per 12-ounce serving,” Campbell says. Flavors include chocolate and vanilla.
Nutrition (Per serving)
- 20 grams of protein
- Less than 1 gram of fiber
- 200 calories
- 8 grams of fat
4. Biena rockin’ ranch roasted chickpea snacks
For a crunchy vegetarian protein snack, Pelitera recommends chickpea snacks. She loves the flavor variety in Biena’s roasted chickpeas, including BBQ and ranch. “[It] keeps things fun and interesting,” she says.
Nutrition (Per serving)
- 5 grams of protein
- 5 grams of fiber
- 130 calories
- 7 grams of fat
5. No Cow plant-based protein bars in peanut butter chocolate chip cookie
No Cow’s plant-based protein bars are a favorite of Pelitera’s. They come in various flavors that sound like something you’d find at an ice cream store (but are dairy-free). Think chocolate chip cookie dough and peanut butter chocolate chip. “These provide a quick, on-the-go option for higher protein needs,” she says.
Nutrition (Per serving)
- 20 grams of protein
- 15 grams of fiber
- 200 calories
- 5 grams of fat
Related: ‘I’m a Registered Dietitian, and This What a Full Day of High-Protein, High-Fiber Eating Looks Like for Me’
Best High-Protein Vegan Snack Recipes
1. High-protein vegan chia pudding
This dish is a high-protein vegan snack or breakfast perfect for busy types. “This is a great option for making ahead of time to grab on your way out the door,” Pelitera says.
Ingredients:
- 1 serving of non-dairy high protein yogurt
- 2 tablespoons of chia seeds
- 1 tablespoon of ground flax seeds
- ½ cup of plant-based milk
- Optional ½ scoop of plant-based protein powder (optional)
- Fruit for a topping
Directions:
- In an air-tight container, mix yogurt, chia seeds, flax seeds, plant-based milk and protein powder (if you wish) well.
- Store in the fridge for at least one hour.
- Top with chopped fruit.
- Serve cold
Protein (per serving): 30 grams
2. High-protein berry vegan smoothie
Another Pelitera favorite is the cool high-protein berry vegan smoothie, which is excellent for breakfast or snack time. The recipe is single-serve.
Ingredients:
- 1 cup of frozen strawberries
- ½ cup of frozen blueberries
- ½ cup of frozen raspberries
- A few frozen or fresh cherries (optional)
- ½ cup of spinach
- 1 tablespoon ground flaxseed
- 1 scoop vanilla vegan protein powder (“I like Vega or Orgain for brands,” Pelitera says.)
- 1 cup of plant-based milk (“Opt for high protein fortified for added protein,” Pelitera says.)
Instructions:
- Blend all ingredients in a high-power blender.
- Serve.
Protein (per serving): 32 grams
3. Vegan Greek yogurt and peanut butter dip
Campbell recommends this dip made with vegan-based Greek yogurt, which is perfect for apples.
Ingredients:
- Vegan Greek yogurt (like Kite Hill plant-based Greek-style yogurt)
- 2 tablespoons of creamy peanut butter
- 1 tablespoon of maple syrup
- 1 apple, sliced
Instructions:
- Mix 1 single-serve container of vegan Greek yogurt with 1 tablespoon maple syrup and 2 tablespoons peanut butter until smooth.
- Serve as a dip for apple slices or other fruit.
Protein (per serving): 12 grams
4. Vegan chocolate pudding
Campbell’s recipe for this treat-slash-snack serves four.
Ingredients:
- 16 oz package of silken tofu
- ⅓ cup of cacao powder
- ¼ cup of maple syrup
- 2 teaspoons of vanilla extract
- Pinch of salt
- Fresh raspberries
Instructions:
- Add all ingredients to a food processor and pulse/blend until smooth.
- Serve topped with fresh raspberries.
Protein (per serving): 14 grams
5. Easy hummus recipe
Dip fiber-rich vegetables, such as carrots or apple slices, into Bodin’s DIY hummus recipe for a filling vegan snack. The recipe yields six servings.
- 1 15.5 oz. of chickpeas
- 1/4 cup of tahini
- 1/4 cup of lemon juice
- 2 tablespoons of olive oil
- 1 garlic clove
- 1/2 teaspoon of cumin
Instructions:
- Add too a food processor
- Blend
Protein (per serving): 4.5 grams
Up Next:
Related: 150+ Healthy and Delicious Plant-Based Diet Foods to Add to Your Grocery List
Sources
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Courtney Pelitera, MS, RD, CNSC, a registered dietitian specializing in sports nutrition and wellness nutrition with Top Nutrition Coaching.
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A Look at Plant-Based Diets. Missouri Medicine.
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Nicole Bodin, MS, RDN
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Dietary Protein and Amino Acids in Vegetarian Diets—A Review. Nutrients.
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Kiran Campbell, RDN, a registered dietitian and medical nutrition advisor at Dietitian Insights
