19 protein-rich vegan snacks to keep you full between meals

Following a vegan diet doesn't mean missing out on protein. While meat, eggs and dairy are common protein sources, plenty of plant-based foods can help you meet your daily needs.

Legumes, whole grains, soy products, nuts and seeds all provide protein, and combining a variety of these foods throughout the day can support a balanced vegan diet. Here are 19 high-protein vegan snacks to add to your routine.

Edamame

Roast edamame with olive oil and your favourite spices for a crunchy snack, or blend cooked edamame into a creamy hummus. Soybeans are naturally rich in protein and fibre while remaining relatively low in fat.

Peanut Butter and Apple Slices

Spread peanut butter over fresh apple slices for a snack that combines protein with fibre. Sprinkle hemp seeds on top for an extra protein boost and added crunch.

Homemade Trail Mix

Mix almonds, walnuts, cashews, pumpkin seeds and sunflower seeds, then add dried fruit for natural sweetness. Roasting the mixture with herbs or spices can add extra flavour.

Raspberry Chia Seed Pudding

Soak chia seeds in unsweetened soy milk until they form a pudding-like texture, then top with mashed raspberries or fresh fruit. Chia seeds provide protein, healthy fats and fibre.

Crispy Roasted Chickpeas

Season chickpeas with spices such as cumin, garlic powder and paprika before roasting until crisp. Chickpeas are a filling source of plant protein and fibre.

Vegan Yogurt Parfait

Layer high-protein plant-based yogurt with fresh fruit and homemade granola made from oats, walnuts and chia seeds for a nutritious snack.

Lentil Dip

Blend cooked lentils with tahini, olive oil, lemon juice, garlic and spices to create a protein-rich dip for vegetables or whole-grain crackers.

Tofu Smoothie

Combine silken tofu with plant-based milk, fruit and spinach for a creamy smoothie. Flaxseeds can be added to increase both protein and healthy fats.

Sesame Tofu Fries

Coat firm tofu strips with cornstarch, sesame seeds and seasonings before baking until golden. Pair them with a bean or lentil dip for even more protein.

Seitan Nugget Fingers

Bread seitan pieces with wholemeal flour and breadcrumbs before pan-frying until crispy. Seitan is high in protein but is not suitable for people with gluten intolerance or coeliac disease.

Buckwheat and Quinoa Crackers

Bake a mixture of cooked quinoa, buckwheat, flaxseeds and herbs into homemade crackers, then enjoy them with hummus.

Whole-Grain Canapés

Top whole-grain bread with avocado, tempeh, vegan cheese or seeds for a quick snack packed with protein and healthy fats.

Sweet Potato Toast

Bake thin slices of sweet potato and top them with nut butter and fruit for a sweet option or hummus and vegetables for a savoury alternative.

Brown Rice Balls

Fill cooked brown rice with roasted vegetables and tempeh before shaping into bite-sized balls. Serve with soy sauce for extra flavour.

Vegan Protein Muffins

Bake savoury muffins using tofu, chickpea flour, vegetables and plant-based milk for an easy make-ahead snack.

Almond Butter Stuffed Dates

Fill pitted dates with almond butter and coat them in a thin layer of dark chocolate before chilling for a naturally sweet protein snack.

No-Bake Vegan Protein Bars

Combine rolled oats, nut butter, flaxseeds, pumpkin seeds, nuts and dried fruit, then refrigerate the mixture before cutting it into bars.

Homemade Falafel

Blend chickpeas with herbs, garlic, onion and spices before cooking until golden. Falafel can be enjoyed on its own or with a protein-rich dip.

Bean Nachos

Top tortilla chips with beans, salsa and vegan cheese before baking. Adding tofu, lentils or seitan can increase the protein content further.

Tips for Getting Enough Protein on a Vegan Diet

Adults generally need at least 0.8 grams of protein per kilogram of body weight each day, though individual requirements vary based on age, activity level and overall health.

To help meet your protein needs:

• Include a protein source with every meal and snack.
• Eat a variety of legumes, soy foods, nuts, seeds and whole grains.
• Add nuts and seeds to both sweet and savoury dishes.
• Consider plant-based protein supplements if needed.
• Plan meals and keep protein-rich staples readily available.

Stock Your Kitchen With Protein-Rich Vegan Staples

Keeping these foods on hand can make preparing healthy vegan snacks easier:

• Canned beans and lentils
• Tofu and tempeh
• Edamame
• Nuts and seeds
• Whole grains
• Plant-based yogurt
• Sweet potatoes
• Vegan cheese

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media, and the claims have not been independently verified.