High Protein Vegan Snack Ideas
Top Protein-Rich Snacks for a Meatless, Eggless, Dairy-Free Diet
Jun 3, 2009
It’s not hard for vegetarians and vegans to get enough protein. But sometimes it might be necessary to seek out foods that are high in protein - like when travelling or after a workout.
The best overall approach to getting enough protein is to eat a balanced diet that includes a variety of foods. Find out what all vegetarians should know about protein, or view some sample menus that provide more than enough.
Tofu Jerky
- Protein: About 12 grams per package.
Tofu and soy jerky are usually made from a combination of soy products such as isolated soy protein, soy flour, or tofu, mixed and dried with spices. Look for products with a long shelf life to ensure safe storage.
Roasted Chickpeas
- Protein per 1/2 recipe: 12 grams
Make these chickpeas ahead of time and keep them on hand for when cravings strike.
Toss a can of rinsed and drained chickpeas (garbanzo beans) with a bit of olive oil, salt, and a combination of spices. Try chili powder, Cajun seasoning, or garlic salt. Bake in a single layer at 350 degrees Fahrenheit for about 45 minutes, or until light brown and crispy.
Tip: try adding roasted chickpeas to trail mix.
Edamame
- Protein per ½ cup edamame: 11 grams
Edamame are whole young soybeans in the pod - but don't eat the outer green shells. Boil the edamame for about 5-8 minutes or until tender. Then pop these little morsels out of their shell and into your mouth.
Roasted or Baked Tofu
- Protein per slice tofu (3 ounces, 90 grams) firm tofu: about 13 grams.
Not much is simpler than tofu coated in delicious spices and baked. The firmer the tofu, the more protein it has. If time allows, marinate the tofu for perfect flavor. For seasoning, try tomato paste and Italian spices (rub them in), soy sauce and Asian spices, curry paste, or a bottled stir-fry sauce.
No time to cook? Try mashed tofu in this tofu “egg” salad sandwich recipe.
Bean Salad
- Protein per 1 cup bean salad: about 13 grams
Toss home-cooked or storebought beans with some olive oil, red wine vinegar and your favorite seasonings. Add some chopped veggies, refrigerate, and enjoy!
Crackers and Hummus
- Protein per 2 flatbread crackers and 4 tbsp. hummus: 8 grams
A healthy, whole grain brand of vegan flatbread or crackers will pack a protein punch, especially when topped with hummus or refried beans.
Peanut Butter and Jam
- Protein per 2 slices whole grain bread and 1 tbsp. peanut butter: 12 grams
Don't forget about this faithful standby - PB & J packs in the protein.
Fruit Smoothies
- Protein for one smoothie made with plain soy milk and 1 tbsp. ground flax seed: about 13 grams.
Choose a non-dairy milk that's high in protein and mix with your favorite fruits for a simple smoothie. To boost the protein further, add blended silken or soft tofu, nut butter or ground flax seeds and blend well.
Thinking about adding protein powder to a smoothie? Isolated, concentrated plant proteins form the base for vegan products like deli slices, tofu “dogs”, and textured soy protein. But when foods are processed, they risk lose valuable nutrients, phytochemicals, fiber, and minerals.
It’s important for vegans to include high-quality foods in their diets – whole foods that haven’t lost their vitamins and minerals to processing. If you choose to use a protein powder, don’t rely on it for nutrients besides protein.
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