Try these lip-smacking high protein vegan snacks. They are rich in protein, taste great, and are easy to prepare.
Protein- is one of the most discussed topics about a vegan diet. Becoming a vegan seems challenging in itself as people often say “Are you getting enough protein from your diet?” As if plants have nothing except water and carbs.
Even sticking to primary sources like beans, lentils, nuts, seeds, and some soy products will help you meet your daily protein requirement.
In case you feel like you’re going low on protein, you can even add high-protein vegan snacks to your diet. So, is protein a real concern? Not really.
Moreover, with every new research coming up about the ill effects of a predominantly animal-based diet, it seems more feasible to include more plant produce into our diet.
Though animal products are rich in protein, it is not necessary to only rely on them.
To increase your protein intake, either you can add protein-rich healthy vegan snacks or use vegan protein powders. You can go through our article on “best vegan protein powders” To find out more.
Snacking is a great way to increase your calorie intake and keep you full. So, what are we waiting for? Let’s jump right into the article to find out some of the best high-protein vegan snacks.
What is a High-Protein Vegan Snack?
Vegan snacks are an excellent way to increase your calorie intake in a day. Protein is one of the most important nutrients, it is important to have enough of it.
Be it growing muscle mass or burning fat, we all need protein in our diet. And as some people are into high-intensity workouts and athletics, they need to focus on protein.
Snacking has been highly despised over the years, especially by the fitness club, as it is thought to be oily, starchy, and sugary.
But it need not be like that. It can be as simple as some roasted nuts and seeds rich in protein, fats, vitamins, and minerals.
The primary goal is to add more protein to keep you satiated and help you meet your fitness goal.
How much protein should your vegan snacks have?
As obvious as the answer seems, it is quite the contrary. Your protein requirement depends on several factors,
- Your daily protein requirement.
- Your daily calorie intake.
- Your fitness regime.
- Health condition, etc.
If you are involved in heavy workouts, you need a high amount of protein. So, you might target 20-25 grams of protein from a single serving of the snacks you are having. But, if your requirements are pretty normal(1g per kg of body weight), then you might aim for 12-15 grams per serving.
Remember, a high-protein vegan snack shouldn’t be very high in calories as you need your regular meals to cover most of your calories. And make sure that your snacking time is well before your meal time.
What food items should be included or avoided in high-protein vegan snacks?
You should know that the protein must come from clean plant sources and not from refined substitutes.
- Here is the list of foods you should include in your high-protein vegan snacks:
- Beans and lentils:
Try to include chickpeas, kidney beans, pinto beans, navy beans, soybeans, etc. in your snacks. Lentils can also be a great protein substitute for animal protein sources.
- Nuts and seeds:
Often being despised for their high-fat content, nuts on the contrary are an excellent source of protein. Almonds, peanuts, walnuts, cashews, hazelnuts, etc. are some of the healthiest options.
For seeds, you can add flax seeds, chia seeds, almonds, etc. in your high-protein vegan snacks as well.
- Soy-based foods:
Apart from adding soybeans to your diet, you can add other soy products like edamame, tempeh, tofu, etc. into your diet. But, if you are allergic to them, it’s better to avoid them.
- Whole grains:
Why whole grains? Well, whole grains also have a good amount of protein in them. Sometimes, you also might need to have some carbs in your snacks and what’s a better way to cover that than whole grains? Oats, brown rice, millets, etc. are some of the best options to try.
- Vegetables and fruits:
As we are focussing on high protein, it is equally important to have enough vitamins and minerals from these plant-based protein snacks. So, you can stuff your fridge with vegetables and fruits and have them with your snacks.
- Here are some foods that you should avoid in high-protein vegan snacks:
- Highly processed foods:
Avoid foods that are highly processed like chips, burgers, deep-fried foods, crackers, fatty cookies, etc.
- Foods high in refined sugar:
Avoid eating a lot of cakes, muffins, ice creams, candies, etc.
- Other animal products:
Besides avoiding animal products, make sure that high-protein vegan snacks have no animal-based ingredients like gelatin, honey, animal fats, etc.
Now that we have covered all the trivial information about healthy vegan snacks, let’s see
The Top 5 high-protein vegan snacks to include in your diet
We have made sure that the snacks you are having take you a few minutes to prepare them.
Here are five high-protein vegan snacks that you can prefer:
- Roasted chickpeas:
Chickpeas are rich in protein, and roasting them will make them one of the best vegan protein snacks. You can add some herbs, spices, or even fruit to make it more interesting.
Protein per 100 grams: 19g
- Chia pudding:
Interesting right? Well, chia being a great source of omega-3, fiber, and minerals, makes your pudding highly nutritious. You can add any plant-based milk to it. You can even chop some fruits or even nuts to increase the nutritional profile of this vegan snack.
Protein per 100 grams: 17g
- Turmeric mint smoothie:
The combination of turmeric and mint in a smoothie makes it very interesting. In fact, it is also very easy to prepare. You can use 2 knobs of raw turmeric roots(peeled), chopped mint leaves, some ginger powder, 10 dates(pitted), half a cup of hemp seeds, and 3 cups of almond milk. You can blend them and enjoy them. Try to not sweeten your high-protein vegan snack with artificial sugars. Kiipfit has the recipe for this smoothie.
Protein per 100 grams: 23g
- Peanut butter banana sandwich:
Being one of the most popular options, a peanut butter banana sandwich is also high in protein. You can even make your own peanut butter at home within minutes. Keep the bananas sliced to enjoy it in the form of a sandwich.
Protein per 100 grams: 15g
- Vegan Protein bars and Powders:
There is a reason why people prefer pre-packaged protein alternatives to cover their protein requirements. With a very small serving, you can get a high amount of protein. So, why not prefer them?
But which high-protein vegan snacks to buy? Well, it’s better to do your own research before buying any of that to make sure that it suits your needs.
Protein per serving: 20-25g for protein powders and 15-20g for protein bars.
Though it is imperative to include protein in your diet, you should also make sure that the protein you consume comes from clean sources. This means that all the protein should come from whole and natural foods and not from refined foods with loaded sugars and oils.
Adding an extra meal in the form of snacks is an excellent way to increase your protein intake. When you are having high-protein vegan snacks, make sure to monitor your daily protein consumption before looking for a recipe.
- How much protein should one serving of a high-protein snack have?
Ans: This highly depends on your daily protein goal and how much protein you are having from your meals. However, you can aim for 15g of protein per serving.
- What foods should be avoided as high-protein vegan snacks?
And: As we are going fully vegan, we can’t have animal products including dairy. Also, try to avoid processed foods and foods high in refined carbs and sugar.
- Are there any store-bought high-protein vegan snacks?
Ans: You can have protein bars and protein powders as your snacks. With just a small serving, you can get a generous amount of protein.
Apart from writing 5 days a week, Bikash is a full-time vegan. He is passionate and a vivid explorer(only when it comes to food). With years of experience around veganism, he talks about vegan goodies, restaurants, and supplements. Oh, he loves chess and astronomy(and food, too!).