Top 15 High-Protein Vegan Snacks (Dietitian-Approved)

Finding high-protein vegan snacks can feel challenging, especially because so many options on the market are low in protein and pumped full of refined carbs or added sugar.

When you eliminate animal products from your diet, it can take a bit more planning to choose snacks that truly help you stay full and energized between meals.

Fortunately, there are plenty of healthy options available, no matter your taste or personal preferences.

Here are 15 simple, dietitian-approved high-protein vegan snacks you can enjoy at home or on the go, plus some tips for building a balanced snack and a list of high-protein vegan foods to have on hand.

Benefits of high-protein vegan snacks

Enjoying a variety of high-protein vegan snacks each day can make it much easier to meet your daily protein needs.

Plant-based proteins like beans, lentils, soy products, nuts, and seeds also provide fiber, healthy fats, and important micronutrients that your body needs to work efficiently.

A few possible benefits of high-protein vegan snacks include:

• Increased satiety: Protein slows digestion and alters levels of hormones like ghrelin (aka the “hunger hormone”), helping you feel full and satisfied between meals.
• Steady energy levels: Pairing protein with complex carbs can help stabilize blood sugar and prevent mid-morning energy crashes or afternoon slumps.
• Supports muscle maintenance: Protein provides the amino acids your body needs to build, maintain, and repair muscle tissue.

15 high-protein vegan snacks

Here are 15 high-protein vegan snacks that are easy to prepare, satisfying, and delicious.

1. Edamame

Edamame (aka immature soybeans) are one of my favorite high-protein vegan snacks because they’re nutrient-dense and easy to prepare.

One cup of edamame provides over 18 grams of plant-based protein along with fiber, iron, and magnesium, making it a balanced and filling snack.

You can enjoy edamame simply steamed with a sprinkle of sea salt, tossed into salads or bowls, or blended into dips and spreads for an easy protein boost.

2. Tofu bites

Tofu bites are a simple and satisfying snack made from tofu, which is loaded with plant-based protein and other important nutrients, like calcium and iron. Just one serving (about 1/4 block) of tofu contains 15.5 grams of protein.

To whip up a batch at home, cube firm or super-firm tofu and bake or air-fry it with olive oil and your favorite seasonings, such as garlic powder or smoked paprika.

These bites are great on their own, but can also be paired with dips like tahini or peanut sauce for an extra boost of flavor.

3. Roasted chickpeas

Roasted chickpeas are a crunchy, satisfying vegan snack that provides a good mix of plant-based protein and fiber to help keep you full.

In fact, each cup of cooked chickpeas provides a whopping 14.5 grams of protein.

Try making roasted chickpeas at home by tossing canned or cooked chickpeas with olive oil and a mix of spices, like paprika, cumin, garlic powder, or chili powder. Then, roast them in the oven for around 25-35 minutes until crisp and enjoy!

4. Hummus with veggies

Hummus paired with veggies can be a simple and satisfying vegan snack that offers a mix of plant-based protein, fiber, and healthy fats.

Made from blended chickpeas, tahini, olive oil, and lemon, hummus provides around 2-3 grams of protein per 2-tablespoon serving, along with important nutrients like iron and folate.

Combine hummus with crunchy vegetables such as carrots, cucumber, bell peppers, or celery for a quick and tasty boost of protein and fiber.

5. Soy yogurt with almonds

Among plant-based yogurts, soy yogurt tends to be one of the highest in protein. Combining it with almonds adds even more protein and fiber for a super filling and balanced snack.

A 6-ounce serving of soy yogurt provides over 8 grams of protein, whereas an ounce of almonds offers nearly 6 grams.

To squeeze in extra flavor (and more nutrients), try topping your yogurt with fresh berries, chia seeds, or a drizzle of maple syrup.

6. Apples with peanut butter

Apple slices with peanut butter check all the boxes for a balanced snack, providing a hearty dose of fiber, protein, and healthy fats in each serving.

The apple provides natural sweetness and fiber to support digestion, while peanut butter adds plant-based protein, with over 7 grams per 2-tablespoon serving.

To ramp up the protein content even more, sprinkle the slices with chia seeds or hemp seeds before spreading on the peanut butter.

7. Trail mix

Trail mix is a convenient vegan snack that provides protein, heart-healthy fats, and fiber in a portable, grab-and-go option.

While the nutritional value can vary depending on the specific ingredients used, trail mix generally contains around 4 grams of protein per ounce.

For a more balanced snack, choose trail mixes with mostly nuts and seeds and limit those with large amounts of added sugars or chocolate.

You can also try making your own at home by combining your favorite varieties of nuts, seeds, and dried fruits.

8. Protein smoothie

When you need a fast and filling snack, consider blending up a protein smoothie.

Pairing plant-based milk (such as soy, almond, or oat milk) with ingredients like vegan protein powder, nut butter, chia seeds, or hemp seeds can provide a mix of protein, fiber, and heart-healthy fats.

Smoothies also deliver a significant amount of protein in a single shot: 1 cup of soy milk contains 8.7 grams of protein, whereas vegan protein powders typically provide around 20-24 grams of protein per serving.

You can also try adding frozen fruit, leafy greens (I prefer spinach or kale!), or oats to squeeze in even more nutrients.

9. Chia pudding

Made with just a few simple ingredients, chia pudding is a tasty snack that delivers a blend of plant-based protein and healthy fats.

When chia seeds are soaked in plant-based milk, they expand and form a creamy pudding-like texture while delivering important nutrients like omega-3 fatty acids and calcium.

Each ounce (about 2 tablespoons) of chia seeds provides 4.7 grams of protein. Meanwhile, 1/2 cup of soy milk contains about 4.3 grams.

Finish off your chia pudding with your favorite fresh fruits, nuts, a dash of vanilla extract, or a drizzle of maple syrup.

10. Roasted pumpkin seeds

If you’re looking for a savory vegan snack, roasted pumpkin seeds are an easy (and delicious!) way to boost your protein intake.

In fact, a 1-ounce serving of roasted pumpkin seeds contains nearly 8.5 grams of protein.

They’re also super easy to make at home; simply toss raw pumpkin seeds with a little olive oil and your favorite seasonings, then roast until golden and crisp.

11. Lentil dip with whole-grain crackers

Lentil dip with whole-grain crackers can be a filling, plant-based snack that delivers protein and fiber in every bite.

Lentils are rich in protein and nutrients like iron and folate, while whole-grain crackers add extra fiber to help support steady energy levels.

The exact nutritional value can vary depending on the specific brand and ingredients, but lentil dip typically contains around 2 grams of protein per 2-tablespoon serving, while whole-grain crackers usually provide around 2 grams of protein per serving.

12. Vegan protein bars

Vegan protein bars can be a convenient way to increase your protein intake, especially when you’re short on time or on the go.

Many options are made with plant-based protein sources like pea, soy, or brown rice protein, and can provide anywhere from 10 to 20 grams of protein per bar.

When choosing a bar, look for options with minimal added sugars and a balance of protein, fiber, and healthy fats to help keep you satisfied between meals.

13. Plant-based jerky

Typically made from ingredients like soy, mushrooms, or wheat gluten, plant-based jerky can be a surprisingly protein-rich snack.

Most varieties of plant-based jerky generally provide around 10 grams of protein per serving, though the exact amount can vary depending on the brand.

When choosing a plant-based jerky, look for options with less added sugar and reasonable sodium levels to keep it a balanced snack.

14. Nuts

Nuts are one of the simplest high-protein vegan snacks you can keep on hand.

Peanuts are among the highest in protein, with around 7.3 grams per ounce, followed by almonds with roughly 6 grams of protein per ounce.

Nuts also provide a variety of other essential nutrients, including magnesium, vitamin E, and heart-healthy fats.

15. Energy bites

For a quick homemade snack, energy bites offer a balanced mix of protein, healthy fats, and complex carbs.

They’re typically made with ingredients like oats, nut butter, seeds, and sometimes protein powder, making them both nutritious and delicious.

Usually, homemade energy bites contain between 4-10 grams of protein per serving, depending on the ingredients you use.

You can also easily customize energy bites with optional add-ins like chia seeds, dried fruit, or dark chocolate chips for extra flavor and nutrients.

Tips for building a high-protein vegan snack

Creating a satisfying high-protein vegan snack doesn’t have to be complicated or overly time-consuming. By combining a few key nutrient groups, you can create healthy snacks that keep you satisfied and energized throughout the whole day.

• Pair protein with fiber: Combining protein-rich foods like legumes, tofu, or nuts with fiber-rich foods like fruits, vegetables, or whole grains can help keep you feeling full much longer.
• Include healthy fats: Foods like nuts, seeds, and nut butters add staying power to make snacks more satisfying.
• Use soy foods for a protein boost: Foods like edamame, tofu, and soy yogurt tend to be some of the higher-protein plant-based options.
• Add legumes when possible: Chickpeas, lentils, and beans are versatile ingredients that can easily increase the protein content of dips, spreads, and snack bowls.
• Keep convenient options on hand: Stock up on snacks like roasted chickpeas, trail mix, or vegan protein bars for quick, protein-rich options when you’re tight on time.

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Conclusion

Incorporating more high-protein vegan snacks into your routine is a simple way to increase feelings of fullness, support energy levels, and ensure you’re meeting your needs on a plant-based diet. By choosing a variety of protein-rich foods, you can easily build satisfying snacks that help you meet your daily protein needs while enjoying flavorful, nutrient-dense options.