People often ask me about high protein plant-based snacks that they can eat on the go in order to increase their total daily protein intake.
While it’s not hard to get enough protein on a plant-based diet if you know what foods to eat, adding in some extra high protein snacks can be a great way to ensure you’re adequately supporting your efforts in the gym.
So this article will give you just that – 9 high protein plant-based snacks you can start making today.
1. Roasted Chickpeas
Roasted chickpeas are a great high protein snack and best of all, they’re super easy to make!
- 2 15 oz cans chickpeas
- 1-2 tbsp olive oil
- 1 tbsp spices (your choice, but here’s some options: paprika, curry powder, cumin, cayenne)
- Preheat oven to 425ºF. Rinse chickpeas in water, then dry well with paper towel.
- Place dry chickpeas in a bowl and add olive oil + spices + salt to taste
- Transfer chickpeas to lined baking sheet and cook for 20-45 minutes or until golden brown (each oven is different so just check them periodically)
- Store at room temperature. They are best when eaten within 2 days.
2. Energy bars/balls
- 1⁄2 cup rolled oats, ground up into oat flour
- 10 medjool dates, pitted and chopped finely (or 5 tbsp maple syrup)
- 1/3 cup hemp seeds
- 1 tsp blackstrap molasses
- 2 tbsp natural peanut butter (any nut butter)
- 1 tbsp tahini
- 1⁄2 tsp vanilla extract
- 1⁄2 tsp cinnamon
- 1⁄4 cup chocolate chips (optional)
- 1⁄2 cup shredded unsweetened coconut (optional)
- Grind rolled oats into flour, then add all other ingredients and mix together (using hands is easier).
- Flatten dough and either cut into bars or roll into balls.
3. Trail Mix (homemade)
All you have to do is buy in bulk your favorite trail mix ingredients and throw them together! Here’s a few options: almonds, cashews, peanuts, brazil nuts, walnuts, raisins, dried cranberries/pineapple.
4. Apple or banana with nut butter (peanut butter/almond butter)
No more needs to be said about this one!
5. Edamame
Edamame is a soybean and is super high in protein, containing 17 grams of protein per cup at 189 calories.
For that reason, it is an amazing food to snack on, especially when you’re trying to bump up your protein intake.
To cook edamame, simply boil a pot of water, add the edamame for 3-5 minutes, drain, and add whatever seasonings you’d like! Garlic powder and salt are my favorite.
6. Homemade Seitan
Seitan is made from wheat gluten and is extremely high in protein. 100 grams of seitan has 75 grams of protein!
Here’s a link to a recipe you can follow.
7. Chia Pudding
Chia pudding is extremely nutritious (high in fiber, protein, omega 3s) and is a great option for a quick snack.
Simply grab a jar (a mason jar works well) and add 2 tbsp of chia seeds and 1 tsp honey/other sweetener for every 1/2 cup of plant milk. Stir well to make sure there are no clumps.
Then close the mason jar (with a top or saran wrap) and place it in the fridge for at least a couple hours, but it will last for up to a week. This gives time for the chia seeds to absorb all the milk and sweetener.
You can top your with whatever you’d like, such as fresh fruit, nuts, granola, shredded coconut, seeds, and much more.
8. Smoothies
Smoothies can be a great quick snack or meal replacement and we can also make them high protein.
Here’s an example of a smoothie I like to make:
- 1-2 bananas
- 2 TBLS nut butter (I’d omit if trying to lose weight)
- 1-2 TBLS flax seeds
- .5-1 cup frozen berries
- Plant milk variation (soy, oat, almond, pea, rice, etc.)
- Protein powder
9. Protein Shake
If you don’t want an entire smoothie, you can always go with some protein powder and water/plant milk for a low calorie, high protein “snack.”
Conclusion
As you can see, there are many high protein, healthy, plant-based snacks that you can have at your convenience.
It’s just about branching out and finding ones that you enjoy. If you can settle on a few favorites, then not only will you never go hungry on a plant-based diet, but you will also be increasing your protein intake.
Online Plant-Based Fitness and Nutrition Coaching
So if you are looking for a coach to help keep you accountable and create a plan specifically for you, I recently opened up a few spots for my online fitness and nutrition coaching. Here’s what it includes:
- Customized workout routine that fits within your schedule/available equipment.
- Tailored plant-based nutrition coaching so you can reach your goals while optimizing your health.
- Integrated support system that allows you to be held accountable throughout your journey.
I specialize in helping people get fit on a plant-based diet. That said, if you aren’t quite ready to make that change yet, we can still chat to see how I can help you reach your fitness and nutrition goals. So if you’re interested in working with me, I’d love to talk about how I can help you! Find out more here!