22 High Protein Vegan Snacks to Plant Power Your Day


Introducing high protein vegan snacks into your daily routine is beneficial for everyone, not just vegans. You don’t have to follow a strict plant-based diet to enjoy these tasty and nutritious treats.

Contrary to what you might think, plant-based snacks can be full of protein and bursting with flavor, making them a delicious option for anyone looking to add more protein to their diet while snacking.

Whether you’re trying to eat less meat, incorporate more plant-based foods into your meals, or simply want a snack that’s high in protein, I’ve created a list of dietitian recommended snack ideas that will keep you fueled throughout the day.

high protein vegan snacks

Vegan protein snack ideas

We’re adding more plant based protein sources at our meals and snacks. And actually finding some foods we really love. In fact, I’ve tried every one of these ideas below.

My recommendations for high-protein vegan snacks are easy to make.

Plus there’s a variety of flavors and textures that taste great, power you with protein and while ensuring you get the protein you need to power through your day.

They’re not only protein-rich snacks, plant based protein snacks are also high in fiber, helping you to meet your daily fiber needs.

Here are 22 delicious and easy-to-make options:

1. Hummus and veggies

Hummus provides a great source of plant-based protein, and it’s incredibly versatile. I like to choose different flavor combinations like lemon dill or roasted red pepper and pine nuts.

Hummus is simple to make in a food processor with just a can of beans, oil, tahini and garlic (or your favorite seasonings).

You can dip raw veggies like carrot sticks, cucumber slices, or bell pepper slices into a bowl of hummus, smear hummus on a sandwich or wrap or top on a baked potato.

hummus and veggies with pretzels and pita chips

2. Roasted chickpeas

These little legumes pack a punch when it comes to a rich vegan protein source. And roasted chickpeas make a great crunchy snack, satisfying a salty, savory or sweet craving.

They’re easy to make or you can buy them pre-roasted for a quick on the go vegan protein snack.

To make them, simply toss chickpeas with a little olive oil and your favorite sweet or savory seasonings, then bake in a 425-degree oven for 20-25 minutes.

3. Peanut butter or nut butter

Peanut butter and nut butters provide a good source of plant-based protein as well as healthy fats. Spread some peanut butter on a slice of apple, banana, or whole-grain toast for a satisfying and protein-rich vegan snack.

Nut butters can also be incorporated into rich and creamy sauces and salad dressings, which are great for dipping veggies, crackers or tofu chunks for a savory high protein snack.

4. Nuts and seeds trail mix

A combination of nuts and seeds, such as almonds, pumpkin seeds, and sunflower seeds, can provide a good source of protein and healthy fats.

When you mix them with some dried fruit or high fiber cereal it makes for a hearty healthy snack and an easy grab and go snack. Another option is to add them to your oatmeal, salad, or ice cream for an extra protein boost and crunch.

5. Tofu or tempeh

Soybean based products like tofu and tempeh are excellent sources of plant-based protein. They can be marinated, grilled, roasted, air fried or stir-fried and served for a protein rich snack or added to salads, sandwiches, or rice bowls.

roasted or air fried tofu in a blue bowl

6. Seitan

Seitan, which is made from wheat gluten, is a plant-based protein made from wheat, and has a meat-like texture. It’s a great source of vegetarian protein (and vegan for and can be sliced and grilled, stir-fried or added to soups and stews.

7. Edamame

Edamame are young, green soybeans that are often served as a vegan high protein snack or as an appetizer before sushi.

High in protein, fiber and healthy fats, you can enjoy them as a snack on their own or as a topping for salads, rice bowls, ramen. Another option is to puree or smash edamame to make a spread for toast or hummus to dip crackers.

Edamame is generally found in the freezer section in pods or shelled. Or for a roasted, crunchy option you can make your own or buy in single serve packs.

8. Lentil and bean dips

Lentils and beans make delicious dips and spreads. Try blending cooked lentils or black beans with some spices and olive oil for a tasty and protein-rich snack along with whole grain crackers or pita chips.

9. Quinoa salad

Quinoa is a high protein gluten-free ancient grain that is a complete protein, meaning it contains all the essential amino acids.

It can be enjoyed as a side dish or as a snack in a salad, mixing it with some diced vegetables and a vinaigrette dressing. 

quinoa salad with chopped veggies in a white bowl for a high protein vegan snack

10. Oatmeal

Overnight oats, a blend of rolled oats, plant-based high protein milk, and chia seeds, provide a nourishing base packed with fiber and omega-3s.

Customize with nuts and seeds like almonds, pumpkin seeds, and sunflower seeds for added protein and healthy fats or your favorite berries or sliced fruit to boost the anti inflammatory benefits.

Whether enjoyed cold or as high-fiber cereal hot cereal, oats make for a hearty and convenient snack and breakfast, ideal for busy mornings or on-the-go cravings.

Alternatively, sprinkle them over salads or stir into ice cream or smoothies to elevate your meals with an extra protein boost and satisfying crunch.

11. Chia pudding

Overnight oats or chia pudding can be a great snack or mini meal before a practice. Combine low fat soy milk or dairy free milk, plant based yogurt, chia seeds or nut butter to boost protein levels in addition to providing carbohydrates for energy.

chia pudding in glass jars with fresh fruit toppings

12. Protein bars

For on the go options, you can find many options for vegan high protein bars. These can be a quick and convenient option for getting a protein boost.

Look for bars that have at least 10 grams of protein per serving and check the ingredients list to make sure they’re vegan. Check out our post on gluten free protein bars for more recommendations on selecting the right bars.

13. Protein powder

Another on the go option, vegan protein powders made from pea, hemp, soy, or brown rice are a great way to boost your protein intake.

These plant based protein powders can be added to smoothies, oatmeal, or baked goods to increase protein content. Ready made, drinkable options are available for even more convenience.

14. Protein smoothie bowl

A protein smoothie bowl blends frozen fruits and plant-based protein powder for a nutritious and satisfying snack or meal. This vibrant bowl offers a refreshing burst of flavor and packs a powerful punch of protein to fuel your day.

Top it off with crunchy granola, nuts, seeds, and fresh fruit for added texture, flavor, and nutrients.

Whether enjoyed as a post-workout refuel or a refreshing breakfast option, this bowl is sure to leave you feeling nourished, energized, and ready to tackle whatever comes your way.

15. Protein packed smoothie popsicles

Protein smoothie popsicles are a great way to cool down and fuel up on hot days. All you need is a blender, some popsicle molds, and your favorite smoothie ingredients.

You can use any fruits, veggies, and plant-based high protein milk you like, but don’t forget to add some plant-based protein powder for an extra boost of protein.

Add some spices, vanilla extract, or cocoa powder for more flavor. Just blend everything together, pour into the molds, and freeze until solid. (or drink as a smoothie if you don’t want to wait!)

smoothie popsicles made in plastic cups with popsicle sticks

16. High protein energy balls

These energy balls are a perfect snack for a quick and easy boost of protein and carbs. They are also no-bake, gluten-free, and vegan, and they only require a few ingredients.

You’ll blend some dates, nuts, seeds, and plant-based protein powder. Then add additional flavors like cocoa powder, vanilla extract, or cinnamon. Roll into balls or flatten into a pan.

Refrigerate until firm, then enjoy these protein-packed energy balls on the go.

17. Savory popcorn with nutritional yeast

Savory popocorn with nutritional yeast is a carb-rich and plant based protein-rich snack that’s perfect for a salty craving. It’s also low in calories, fat, and sodium, and high in fiber and antioxidants.

Simply pop your popcorn, sprinkle with nutritional yeast and spices, and toss to coat.

18. Vegan protein sushi rolls

Sushi rolls are a nutritious and high protein-packed snack that’s also fun to make and eat. Using nori seaweed sheets roll your favorite vegan protein such as tempeh, tofu with avocado and cucumber and quinoa or brown rice.

Serve with some soy sauce, wasabi, and ginger, or your favorite dipping sauce. These vegan protein sushi rolls are a great way to enjoy some plant-based protein and sushi at the same time.

high protein vegan snack sushi rolls with tofu and veggies

19. Vegan high protein muffins

Muffins are a convenient way to pack in flavor and protein. They are easy to make with just a few simple ingredients, and you can customize them with your favorite mix-ins.

To make these muffins, you’ll need some plant-based protein powder, whole wheat flour, baking powder, salt, mashed banana or applesauce, plant-based milk, and oil.

You can also add some berries, nuts, chocolate chips, or coconut flakes for extra texture and flavor.

They’re great for a grab and go breakfast or pack for an afternoon treat.

20. Vegan yogurt with granola, berries, and nuts

Vegan yogurt is a creamy and delicious snack that’s also high in vegan protein and probiotics. Vegan yogurt can be made from plant-based milk, such as almond, soy, oat, or coconut, and comes in multiple flavors.

Top vegan yogurt with some granola, berries, and nuts for a crunchy and fruity snack. You can also add some seeds, coconut flakes, or chocolate chips for more texture and taste.

21. High protein vegan jerky

Vegan jerky is a chewy and savory snack that’s also high in vegan protein.

There are so many types of vegan jerky on grocery shelves, from soy, seitan, or mushrooms, and with various seasonings and marinades, such as barbecue, teriyaki, or spicy.

Enjoy vegan jerky as a high protein vegetarian snack, or use it as a topping for salads, sandwiches, or wraps.

22. Vegan cheese with whole wheat crackers or bread

A top vegan snack with protein is vegan cheese and crackers. With so many textures and flavors such as cheddar, mozzarella, cream cheese, or feta, you’ll find a flavor that suits you.

Pair vegan cheese with some whole wheat crackers or high fiber bread for a crunchy and filling snack. You can also add some fresh or dried fruits, jam, or nut butter for more sweetness and flavor.

What vegan food has the most protein?

Incorporating these vegan staples into your diet ensures a steady supply of essential nutrients and the building blocks for optimal performance.

Some of the best vegan high protein sources that you can use as a base for your plant based protein snacks include:

  • Tofu
  • Edamame
  • Soy milk
  • Seitan
  • Tempeh
  • Lentils
  • Chickpeas
  • Beans
  • Chia seeds
  • Hemp seeds
  • Flax seeds
  • Quinoa
  • Peanuts
  • Nuts, nut butters
  • Leafy greens
  • Peas
  • Whole grains
  • Nutritional yeast

What’s the best time to eat high protein snacks?

The best time to eat a high protein vegan snack is anytime of day. Snacks rich in plant based proteins can help you meet your daily protein needs, keep you full and satisfied, and support your health and activity goals.

Research shows benefit in consuming adequate amounts of protein throughout the day.

Generally, you should have around 15-20 grams of protein for snacks and 25-30 grams of protein at meals.

Use these high protein vegan recommendations as snacks, mini meals before activity or included along with other foods for a hearty meal. 

Additionally, you can pair some of our other recommended healthy snacks with the high protein options listed above. 

Final thoughts

This variety of high-protein vegan snacks offers a delicious and nutritious way to fuel your body throughout the day.

Whether you’re looking to support muscle recovery, maintain energy levels, or simply enjoy a satisfying snack, these plant-based protein options are versatile and flavorful.

By incorporating these vegan protein snacks into your daily routine, you can enjoy the benefits of plant-based nutrition while satisfying your hunger and promoting overall well-being.

So, next time you’re in need of a convenient and nutritious snack, consider reaching for one of these high-protein vegan options and nourish your body with every bite.

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