These high-protein vegan snacks are great for both adding to meals and pairing together for satisfying, high-protein snacks.
Hi friend!
It’s been a while since I shared a snack roundup but today we’re talking vegan snacks! If you’re looking for more snack ideas, be sure to check out some of these posts:
- Healthy High Protein Snacks
- 30+ Easy Protein Snacks
- Cottage Cheese Protein Snacks
- Kid-Friendly Protein Energy Balls
- High Protein Kid Lunch Ideas
- 10 Healthy After School Snacks For Kids
- After School Healthy Snacks
- At Work & After Work Snacks
Why are high protein vegan snacks important?
As a Registered Dietitian, I frequently share the importance of high protein snacks, especially when paired with fiber, healthy fats and healthy carbs. While protein is important for muscle recovery, healthy, balanced snacks are also play a critical role in keeping energy levels up, helping you feel full and preventing sugar crashes.
Vegans do not eat food derived from animal proteins, which means they do not eat things like animal meats, animal dairy products, honey and more. While it’s definitely still possible to get all the protein you need on a vegan diet, sometimes it requires being a bit more intentional, especially at snack time.
How Much Protein Should A Vegan Snack Have?
There’s no hard and fast rule for protein requirements at snack time. In general for adults, a good goal might be to aim for at least 15-20g of protein for a high protein snack. In many cases, this will involve combining a couple of different snack components to hit that protein goal.
How To Build A High Protein Vegan Snack
Just like when building any other healthy snacks, I recommend focusing on a combination of protein and fiber. These will help keep you full and satisfied the longest. Adding healthy fats and carbs can make the snacks even more satisfying.
Cheap High Protein Vegan Snacks
Many vegan snacks can be a bit expensive. If you’re looking for more inexpensive vegan protein sources, try tofu – cook it in the air fryer and add to sandwiches or blend silken tofu into smoothies and dips! Making your own roasted chickpeas or roasted lentils to snack on is another good option. Beans are another budget-friendly protein source. You can use them to make soups, dips and salads that make great snacks. Also check the freezer section for frozen edamame.
High Protein Vegan Snacks Without Soy
Some of the best high protein vegan snacks without soy include hemp and pumpkin seeds, lentils, nuts, and homemade energy balls. You can also look for protein bars made with pea protein, Ripple milk and seiten. Nutritional yeast can also be a great addition for adding a “cheesy” flavor and some protein.
High Protein Vegan Snacks for Work or School
So here are some high protein vegan snack ideas. A few things to note:
- Remember that exact nutrition may vary by brand and by flavor.
- Some snacks are vegan but processed on shared equipment with non-vegan snacks. I tried to note that when possible but as always, do your own research.
- Some items on this list may not fit your own personal nutrition requirements. In some cases you may need to accept something like higher sodium or more added sugar in order to also get more protein. As always, the decision on the snacks you eat is up to you. These are just ideas!
High Protein Vegan Snacks Without Nuts
Not all of these are inherently super high in protein on their own but most have fiber as well as protein, making them a great snacking option. Scroll down to see some ideas for snack combinations that will provide an even bigger boost of protein. Try combining several of your favorites here into a homemade trail mix!
- The Only Bean Roasted Edamame (14g protein, 5g fiber, 2g sugar)
- Bada Bean Bada Boom (6g protein, 4g fiber, 2g sugar/1g added sugar)
- Hapi Wasabi Peas (5g protein, 5g fiber, 1g sugar)
- Brami Lupini Snacking Beans (12g protein, 9g fiber, 0g sugar)
- Steamed edamame (14g protein, 6g fiber, 3g sugar/0g added sugar)
- Biena Roasted Chickpeas (6g protein, 6g fiber, <1g sugar)
High Protein Vegan Snacks For Kids
Crunchy snacks are great for satisfying a snack craving but many options are low in protein and fiber. Here are some higher-protein options. Pair them with a vegan dip like Whipped Vegan Butterbean Dip, Green Goddess Dip or High Protein White Bean Dip and some veggies! Or pair with a piece of vegan jerky or some steamed edamame.
- Aggro Pops Lentil Puffs (18g protein, 8g fiber, 1g sugar/0g added sugar)
- Peatos (4g protein, 3g fiber, 1g sugar/0g added sugar)
- Kindling Snacks Pretzels – Sea salt and Dill Pickle flavors are vegan – made on shared equipment with non vegan snacks, may contain trace amounts of egg and dairy. (9g protein, 3g fiber, <1g sugar)
- Hippeas (4g protein, 3g fiber, less than 1g added sugar)
- Harvest Snaps – have vegan flavors but are made on shared equipment with milk (5g protein, 4g fiber, 0g added sugar)
It’s hard to find high protein crackers in general but both Simple Mills and Crunchmaster have vegan options with a few grams of protein and fiber. You could also check out Siete Queso Puffs.
Best Vegan Protein Bars For Snacking
There are lots of protein bar options out there. Here are a few of my favorite vegan protein bar options in terms of ingredients and nutritional value.
- Aloha bars– These are my favorite and I’m not even vegan! (14g protein, 10g fiber, 5g sugar/4g added sugar) *Affiliate link
- Go Macro Bars – (12g protein, 3g fiber, 9g added sugar)
- IQ Bars -(12g protein, 8g fiber, 1g sugar)
- TruBar – (12g protein, 13g fiber, 8g sugar/7g added sugar)
- Skout Organic Protein Bars – (10g protein, 5g fiber, 18g sugar/0g added sugar)
- Good! Snack Bars – (15g protein, 13g fiber, 10g sugar/9g added sugar)
High Protein Vegan Dairy Snacks
While some vegan milk and yogurt options are fairly low in protein, there are some higher protein options out there including soy and pea milk, and a few yogurt options! To add more protein, top or pair with a higher protein cereal like Manibota Hemp Granola, Seven Sundays or Kashi Go Protein cereal.
- Siggi’s Plant Based Yogurt – (10g protein, 1g fiber, 8g sugar/7g added sugar)
- Icelandic Provisions Dairy-Free Skyr – (12g protein, 2g fiber, 9g added sugar)
- Silk Greek! – (11g protein, <1g fiber, 11g sugar)
- Kite Hill Greek-style – (15g protein, 1g fiber, 0g sugar)
- Silk Soy Milk – (8g protein, 2g fiber, 5g sugar/4g added sugar)
- Silk Protein Soy Milk – (13g protein, 3g fiber, 4g sugar/3g added sugar)
- Ripple Pea Milk – (8g protein, <1g fiber, 5g added sugar)
High Protein Snacks For On the Go
Nuts and vegan jerky are great shelf-stable snacks that make it easy to grab or pack an on-the-go snack!
- Powerup Trail Mix – or other trail mix options (7g protein, 2g fiber, 7g sugar/0g added sugar)
- Go Raw Snacking Seeds – (7g protein, 2g fiber, 1g sugar/0g added sugar)
- Pistachios – (6g protein, 3g fiber, 2g sugar) or other nuts like peanuts, almonds, cashews etc!
- Hemp Hearts – Mix with yogurt or add to smoothies, etc (10g protein, 1g fiber, 1g sugar/0g added sugar)
- Smash Snack Bites – (8g protein, 4g fiber, 17g sugar/0g added sugar)
- Louisville Vegan Jerky – (6g protein, 2g fiber, 4g added sugar)
- Primal Spirit Vegan Jerky – (11g protein, 1g fiber, 3g added sugar)
- It’s Jerky Yall – (6g protein, 3g fiber, 5g sugar/3g added sugar)
High Protein Vegan Grain-Based Snacks
Here are a few grain-based options that have a decent amount of protein and can be eaten on their own or combined with things like milk and yogurt for added protein.
- Manitoba Harvest Superseed Granola – (14g protein, 4g fiber, 10g sugar/9g added sugar) – add to yogurt!
- Kashi Go Protein & Fiber – (10g protein, 10g fiber, 10g sugar/9g added sugar) Top with soy milk!
- Nature’s Path Optimum Power Blueberry Cinnamon – (9g protein, 9g fiber, 9g added sugar)
- Seven Sunday’s Oat Protein Cereal – (5g protein, 3g fiber, 7g sugar/5g added sugar)
- Protein tortillas – (7g protein, 14g fiber, 0g sugar) – add some veggies and air fried tofu!
- Ezekiel Bread – (6g protein, 6g fiber, 1g sugar/0g added sugar) – top with nut butter!
- Purely Elizabeth Blueberry Flax Oatmeal – (5g protein, 6g fiber, 7g sugar/5g added sugar) – Top with fruit and chopped nuts!
- Mush Protein Overnight Oats – (15g protein, 7g fiber, 14g sugar/2g added sugar)
And not a grain product but acts like one- Siete almond flour tortillas
Quick High Protein Vegan Snack Picks
Here are a few snack combos that are easy to throw together and high in protein.
High Protein Vegan Snack Combos
Need more ideas? Here are some ways you could combine the snacks in this post for a higher protein snack!
- Cereal + soy milk
- Yogurt + hemp granola
- Pistachios + vegan jerky
- Trail Mix- Roasted Edamame & chickpeas, dried fruit, peanuts
- Hippeas + steamed edamame
- Ezekiel bread + pb, banana and hemp seeds
- Oatmeal + strawberries and chopped walnuts
- Pretzels + protein bar
- Energy balls + wasabi peas
High Protein Vegan Snack Swaps
Depending on what you’re in the mood for, making certain swaps can help you meet your protein goals. If you want crunchy, try swapping chips for roasted edamame and chickpeas or lentil puffs. If you want sweet, swap a cookie for a vegan protein bar. You can also try adding steamed edamame or tofu dip to your veggie plates, swap regular bread for a higher protein bread like Ezekiel bread or swap yogurt by itself to a parfait topped with nuts and seeds.
High Protein Vegan Snacks For Meal Prep
If you’re looking for some homemade vegan snack options that can be made ahead of time, try:
- High Protein Chia Pudding
- Vegan White Bean Queso
- Red Lentil Tortillas
- Vegan Protein Bars
- Easy Vegan Pancakes
High Protein Vegan Snacks FAQs
What are the best high protein vegan snacks?
Like with most snacks, the best options are the ones you’ll actually eat. You can make the healthiest snacks packed with nutrient dense ingredients but if you won’t eat them, you’re not getting the benefits. Aim for a higher protein snack that also has some fiber and healthy fats to keep you full and satisfied. Also look for options that are lower in sugar and sodium.
How can I get more protein in vegan snacks?
The best way to increase protein in vegan snacks is to combine snack ingredients to increase the protein total. You can also focus on adding high protein snack components to snacks you already enjoy – for example: If you like trailmix, add some roasted edamame. If you like yogurt, add a high protein cereal or granola. If you like peanut butter sandwiches, use a higher protein bread and add hemp seeds.
What vegan snacks have the most protein?
Some of the highest protein vegan snacks on their own include edamame, lupini beans, Agro Lentil Puffs, protein bars and soy milk.
What are easy high protein vegan snacks for beginners?
Some easy high protein snacks for beginners are high protein cereal with soy milk, yogurt with hemp seeds, berries and high protein granola, nuts and vegan jerky and trail mix with roasted edamame.
What are good high protein vegan snacks for work?
Some easy, portable vegan snacks that are high in protein include roasted edamame or fava beans, vegan jerky plus trail mix or vegan protein bars or homemade energy balls. If you have a fridge, pack a yogurt with protein granola or a frozen smoothie that can thaw by snack time!
What are good high protein vegan snacks for kids?
Some kid-friendly vegan snacks include hippeas, harvest snacks and lentil puffs. They might also like peanut butter toast on ezekial bread with hemp seeds, cereal and milk, energy balls, or oatmeal!
What are cheap high protein vegan snacks?
Some cheap vegan snack options include tofu, beans and lentils. Use these to make your own high protein vegan snacks to save money.
What are high protein vegan snacks without soy?
Some of the best high protein snacks without soy include roasted nuts, seeds and edamame, dips made with beans or lentils, high protein muffins or bars or snacks with pea-based milk or protein powders.
What are high protein vegan snacks without nuts?
Try things like roasted edamame and chickpeas, chia pudding and oatmeal that you can top with seeds instead of nuts, and yogurt with hemp granola.
What are high protein vegan snack combinations?
Some high protein vegan snack combinations include cereal and soy milk, yogurt and hemp granola, steamed edamame and protein bar, and high protein trail mix.
As always, feel free to share your favorites in the comments!
Enjoy!
–Lindsay–
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