When you’re living a busy lifestyle, finding convenient, nutritious snacks can be challenging, especially if you’re vegan and looking to hit those protein goals. Protein is an essential nutrient for maintaining energy levels, supporting muscle growth, and keeping hunger at bay between meals. Luckily, there are plenty of high-protein vegan snacks that are both portable and delicious. Here’s a guide to some of the best high-protein vegan snacks that you can easily take on the go to keep you fueled throughout your day.
1. Roasted Chickpeas
Roasted chickpeas are a crunchy, savory snack that is high in protein and fiber. They’re incredibly easy to make—simply toss canned chickpeas in a bit of olive oil, salt, and your choice of spices, such as smoked paprika, cumin, or garlic powder. Roast them in the oven until crispy, and you’ve got a nutritious snack that’s perfect for when you’re on the move. A single cup of roasted chickpeas contains roughly 15 grams of protein, making them a fantastic option for a midday pick-me-up.
2. Peanut Butter and Banana Wrap
Peanut butter and banana wraps are a classic combination that never gets old. Spread a generous layer of natural peanut butter on a whole wheat tortilla, add slices of banana, and roll it up. This wrap provides a great balance of protein, carbs, and healthy fats to keep you satisfied. Peanut butter offers about 8 grams of protein per serving, and the banana adds natural sweetness without the need for added sugars. Cut the wrap into smaller pieces for a more snack-friendly portion.
3. Edamame
Edamame (young soybeans) is a high-protein snack that’s as simple as it is satisfying. You can find pre-cooked, frozen edamame at most grocery stores—just steam them and sprinkle with a bit of sea salt. Edamame is rich in protein, with about 17 grams per cup, and it’s also a great source of fiber and iron. Pack them in a small container, and you’ve got a healthy, protein-packed snack that’s easy to take anywhere.
4. Trail Mix with Nuts and Seeds
Trail mix is a customizable and convenient snack that’s perfect for on-the-go protein. Make your own by mixing a variety of nuts (like almonds, cashews, and walnuts), seeds (like pumpkin seeds and sunflower seeds), and a handful of dried fruit for sweetness. Nuts and seeds are protein powerhouses, with a quarter-cup serving of almonds providing about 7 grams of protein. To keep it healthy, avoid trail mixes with added sugars or too much salt, and feel free to toss in some dark chocolate chips for a bit of indulgence.
5. Chia Seed Pudding
Chia seed pudding is an excellent high-protein snack that can be prepped in advance and taken with you on busy days. To make it, mix chia seeds with plant-based milk (such as almond or oat milk) and let it sit in the fridge overnight until it thickens into a pudding-like consistency. Each serving of chia seeds contains about 5 grams of protein, and they are also packed with omega-3 fatty acids. Flavor your pudding with vanilla extract, cocoa powder, or fresh berries for added taste.
6. Protein Balls
Protein balls (or energy bites) are a no-bake snack that’s easy to make and perfect for taking on the go. Blend rolled oats, nut butter (like almond or peanut butter), protein powder, and a sweetener like maple syrup or dates. Roll the mixture into bite-sized balls and store them in the fridge. Each protein ball can contain anywhere from 3 to 6 grams of protein, depending on the ingredients. You can also add extras like chia seeds, flaxseeds, or dark chocolate chips for even more flavor and nutrition.
7. Vegan Jerky
Vegan jerky is a savory, chewy snack that provides plenty of protein and can easily be packed for travel. Made from ingredients like soy, mushrooms, or seitan, vegan jerky is a great plant-based alternative to traditional meat jerky. It’s available in a variety of flavors, from smoky BBQ to teriyaki, and can provide up to 10 grams of protein per serving. Brands like Primal Spirit and Louisville Vegan Jerky offer tasty options that are easy to find online or at health food stores.
8. Hummus and Veggie Sticks
Hummus is a classic high-protein dip made from chickpeas, tahini, lemon juice, and garlic. Pair it with veggie sticks like carrots, celery, bell peppers, or cucumber for a satisfying and nutritious snack. Chickpeas are rich in protein, providing about 5 grams per serving of hummus, and the veggies add fiber and crunch. You can portion out the hummus into small containers for easy grab-and-go snacking.
9. Spicy Roasted Edamame
For a twist on traditional edamame, try spicy roasted edamame. Toss shelled edamame with olive oil, chili powder, garlic powder, and a pinch of salt, then roast them in the oven until they’re crispy. This snack is perfect if you’re craving something savory and a little spicy. Roasted edamame is not only delicious but also provides about 14 grams of protein per cup, making it a high-protein option that’s both portable and satisfying.
10. Quinoa Salad Cups
Quinoa salad cups are a great way to enjoy a protein-packed snack that’s easy to take with you. Prepare a simple quinoa salad by mixing cooked quinoa with cherry tomatoes, cucumber, red onion, parsley, and a lemon vinaigrette. Divide the salad into small containers for a portable snack that offers around 8 grams of protein per serving. Quinoa is a complete protein, containing all nine essential amino acids, making it an excellent choice for plant-based eaters.
11. Almond Butter Apple Slices
Almond butter apple slices are a sweet and satisfying snack that offers a good balance of protein, healthy fats, and fiber. Simply slice an apple and spread almond butter on each slice. Almond butter provides about 7 grams of protein per serving, and the apple adds natural sweetness and crunch. You can sprinkle cinnamon on top for extra flavor. This snack is easy to prepare, and the combination of protein and fiber helps keep you full between meals.
12. Lentil Crackers with Guacamole
Lentil crackers are a crunchy, high-protein snack that pairs well with guacamole or any other dip. Lentils are rich in protein, and lentil-based crackers can contain up to 5 grams of protein per serving. Guacamole, made from avocados, lime juice, onion, and cilantro, adds healthy fats and a creamy texture that complements the crunch of the crackers. This combination makes for a delicious and balanced snack that’s easy to pack for an on-the-go lifestyle.
13. Tofu Skewers
Tofu skewers are a great make-ahead snack that can be eaten hot or cold. Simply cube extra-firm tofu, marinate it in a mixture of soy sauce, garlic, ginger, and a touch of maple syrup, then bake or grill the tofu on skewers. Tofu is an excellent source of plant-based protein, with about 10 grams per serving. These skewers are easy to store in the fridge and can be enjoyed as a quick, high-protein snack anytime.
14. Pumpkin Seed Clusters
Pumpkin seed clusters are a crunchy and slightly sweet snack that’s rich in protein and easy to carry around. To make them, mix pumpkin seeds with a bit of maple syrup or agave nectar, then bake until they’re golden and crispy. Pumpkin seeds are a great source of protein, with about 7 grams per ounce, and they also contain zinc and magnesium. These clusters make for a nutritious snack that you can enjoy on the go or sprinkle over yogurt or oatmeal.
15. Vegan Protein Bars
When you’re really in a pinch, vegan protein bars are one of the easiest high-protein snacks to take with you. Many brands, like Clif Bar, No Cow, and Orgain, offer plant-based protein bars that provide anywhere from 10 to 20 grams of protein per bar. Look for bars with minimal added sugars and a good balance of protein, fats, and fiber to keep you satisfied. These bars are perfect for keeping in your bag or car for those moments when you need a quick and convenient protein boost.
These high-protein vegan snacks are not only nutritious but also convenient and easy to prepare. Whether you’re at work, hitting the gym, or running errands, these portable snacks will keep you energized and help you meet your protein needs throughout the day.
