Protein has been in the spotlight for a while now, but the chatter surrounding the macro is often focused on animal foods like meat and dairy. As a result, plant-based meals and snacks can get pushed to the wayside for supposedly not having enough protein. But contrary to what you might have heard, finding high-protein vegan snacks is absolutely possible—and great for your health. 

“Well-planned vegan snacks can support muscle recovery, energy levels, and overall health just as effectively,” sats Carol Aguirre, RDN, a registered dietitian nutritionist specializing in vegan eating and weight loss. Plant-based snacks also tend to be lower in saturated fat, “which supports better blood sugar control, improved gut health, and reduced cardiovascular risk,” she says.

“Vegan snacks are a wonderful way to meet your protein goals, as well as your daily fiber goals,” adds Amanda Wagner, RDN, a registered dietitian nutritionist and certified running coach who specializes in vegetarian, vegan, and plant-forward eating.  Plus, these snacks typically contain carbohydrates, which are key for energy and recovery, whether you’re a weekend warrior or dedicated athlete, she notes.

No matter your reason for choosing a vegan snack—be it living a vegan lifestyle for ethical or health reasons or simply trying to get more plants into your diet—there are plenty of options that pack in protein and deliver a slew of other benefits.

How Much Protein Should You Aim for In a Vegan Snack?

Generally, active adults should aim for 10–15 grams of protein in their snacks, according to Wagner and Aguirre. 

However, this is a broad guideline that may or may not be right for you and your unique nutritional needs. “Protein needs vary person to person, based on age, weight, pre-existing health conditions, and activity levels, but the active clients I tend to work with usually need between 1.4 and 1.8 grams of protein per kilogram of body weight each day,” Wagner says. (Divide your weight in pounds by 2.2 to calculate your weight in kilograms.)

Another thing to consider is that many vegan protein sources are less bioavailable compared to animal-based protein, meaning the body absorbs less of it. “So it wouldn’t hurt to aim on the higher end of your optimal protein goal each day if you are vegan or eat mostly vegan,” Wagner says. 

But again, everyone is different. Speak with your doctor or a registered dietitian if you’re not sure how much protein you should be aiming for in your snacks.

14 High-Protein Vegan Snacks

Most vegan high-protein snacks get their power from combining a couple different ingredients. Eating a mix of foods will help you hit that dietitian-recommended protein target while racking up a range of other beneficial nutrients for general health and recovery. 

“Vegan snacks often work best when protein is combined with fiber or healthy fats, which slows digestion and improves fullness,” Aguirre explains. This approach supports sustained energy levels for active individuals too, she adds.

So what foods fit the bill? Here are 14 dietitian-recommended high-protein vegan snacks to consider.

1. Whole-Grain Bread + Nut or Seed Butter + Hemp Seeds

This high-protein vegan snack will leave you satisfied. “I love recommending this snack to my clients because wheat and hemp are complete plant proteins, [and] the healthy fats from the nut or seed butter and hemp seeds are great for hormonal health and satiety,” Wagner says. 

Toast a piece of whole-grain bread, spread a tablespoon of nut or seed butter of your choice on top, and sprinkle with hemp seeds, which brings you about 10 total grams of protein. Eat it open-faced or fold it up if you’re heading out the door. 

2. Roasted Edamame + Sliced Cucumbers

The edamame in this high-protein vegan snack is “a complete plant protein that’s high in fiber and iron,” Aguirre says. You can roast shelled edamame at home or purchase pre-roasted edamame packages at the grocery store, with just ¼ cup providing about 13 grams of protein. 

Add sliced cucumbers on the side for a hydration boost and refreshing crunch. Want to make things even simpler? Pick up mini cucumbers, which require no slicing.

3. Chia Pudding + Berries

Combine chia seeds with vegan Greek yogurt and your favorite protein-fortified plant milk to create a silky chia pudding that leaves you satisfied. “[This] offers protein, omega-3 fats, and fiber—great for digestion and satiety,” Aguirre says. 

Top this high-protein vegan snack with berries, more seeds, coconut flakes, a drizzle of nut butter, or a small amount of maple syrup to jazz it up. The amount of protein you’ll get will depend on your serving size and toppings, but the vegan Greek yogurt and chia seeds should get you over that 10-grams-of-protein benchmark.

4. Vegan Yogurt + Granola + Hemp Seeds

In addition to protein, many vegan yogurt brands contain calcium, a bone-fortifying nutrient that many athletes don’t get enough of, Wagner says, making it a great base for this snack. Toss some granola and hemp seeds on top of the yogurt to add a pleasing texture.

When shopping for the yogurt, take a peek at the protein content—some brands offer 10 or more grams per serving, but others may provide less. The protein content in your granola of choice will, of course, vary too. Meanwhile, each tablespoon of hemp seeds provides about 3 grams of protein, making it an easy protein boost for your parfait. 

5. Tofu Slices + Vegetables + High-Fiber Crackers

Tofu doesn’t just have to be reserved for mealtime—it also makes for a nutritious snack base. “Soy-based proteins provide all essential amino acids and pair well with fiber-rich veggies for sustained energy,” Aguirre says. 

Just 3 ounces of super-firm tofu serves up about 10 grams of protein, plus it’s easily sliced for simple prep. Feel free to opt for plain tofu or a marinated variety—or try several to decide what you like. Choose your own adventure with the veggies; sliced bell peppers, cucumbers, cherry tomatoes, and baby carrots are all easy snacking options. High-fiber crackers round everything out and add carbohydrates for energy.

6. Overnight Oats

Some convenient foods also make great high-protein vegan snacks. Case in point: overnight oats. You can mix up individual portions of these at home or purchase them pre-made for easy prep. Often made with a combination of plant-based milk, oats, nut butter, and dates for sweetness, some varieties contain 15 grams of protein per container. If your recipe or brand of choice delivers less protein than you’d like, top it with nuts and seeds to reach your target.

7. Soy Latte + Fruit

Soy milk is comparable to cow’s milk in terms of protein content. Specifically, 12 ounces of soy milk and 12 ounces of dairy milk each contain about 13 grams of protein.

Heat the soy milk and use a frother to whip up some foam, then stir in coffee or espresso to produce a delicious, protein-packed latte. (Go for decaf if it’s in the afternoon so as not to interfere with your sleep.) A side serving of fruit, such as an orange, kiwi, or a bowl of berries, adds fiber and substance to the beverage.

8. Beans + Avocado + Hemp Seeds + Whole-Grain Toast

Mash together white beans and avocado, then spread the mixture atop a slice of whole-grain toast. The white beans add plant protein (about 7 grams per ⅓ cup), while a quarter of an avocado adds another gram. Sprinkle on a tablespoon of hemp seeds for another 3 grams of protein and you’re good to go.

9. Homemade Energy Bites

Energy bites are generally a mixture of oats, nuts, seeds, chocolate chips or dried fruit, and nut butter, all smushed together and rolled into a ball. They require no baking, are deliciously dessert-like, and are easily portable, making them a great high-protein vegan snack. 

Wagner’s favorite recipe involves mixing oats, flaxseeds, vegan chocolate chips, nut or seed butter, and maple syrup to sweeten. Once rolled into 1-inch balls, cool them in the fridge or freezer depending on the texture you like. “I love this recipe because commercial protein bars are very expensive, but [these] contain ingredients you likely already have around your home and it only takes about 5–10 minutes to make these,” she says. 

The exact amount of protein will depend on which ingredients you use and how many energy bites you eat, but several variations of this snack can certainly fit the bill.

10. Hummus + High-Fiber Crackers + Vegetables

Who doesn’t love a simple crudite plate to fancy-up a midday snack? This vegan snack “combines plant protein with complex carbs and fiber, making it ideal for pre- or post-workout fuel,” Aguirre says. (If you eat this before exercising, just try to give yourself at least an hour to digest to avoid any mid-workout tummy troubles.)

Although it’s simple to prepare, this snack packs a punch. One-quarter cup of hummus packs about 4 grams of protein, while fiber-rich crackers, such as flaxseed crackers, add another 5 or so grams per serving, depending on the brand you buy or recipe you make.

11. Frozen Yogurt Bark

Frozen yogurt bark is a truly delicious high-protein vegan snack—not to mention, refreshing after a hot workout. (The exact amount of protein you’ll get depends on the type of yogurt you use and the serving size you have, but again, it should put you in the 10–15 gram ballpark.)

To make it, mix together a vegan strained Greek- or Icelandic-style yogurt with a little sweetener such as maple syrup. Spread the mixture on a parchment-lined baking sheet and stick in pieces of fruit and other toppings like shredded coconut or seeds. (Swirl in nut butter if you’re really feeling creative.) Freeze until hardened, then break into pieces. Voila!

12. Fruit + Roasted Chickpeas

This is an excellent snack after an endurance workout, Wagner says, because it provides carbohydrates and electrolytes like potassium and sodium. “It’s also very portable,” she says.

Most of the protein in this vegan snack comes from the chickpeas; consuming about 2 ounces of roasted chickpeas will get you roughly 10 grams of protein. Squeeze in some essential nutrients by adding some fruit of your choice to your snack plate.

13. Roasted Lentils

Crunchy chickpeas make for great high-protein vegan snacks (just look at the tasty treat above!), but another legume deserves a spot in your rotation too: roasted lentils. A ½-cup serving will deliver roughly 10 grams of protein—not to mention an excellent dose of fiber.

Crunchy lentils are available at the grocery store in individual packs, but they’re also easy to season and roast at home. Eat them on their own or combine them with fruit or veggies for a well-rounded snack.

14. Protein Smoothie

Smoothies are endlessly customizable, depending on what your body needs and what flavors you like. Wagner recommends using a vegan milk that contains calcium and vitamin D (look at the label on yours to make sure it’s fortified with those nutrients) and adding protein in the form of a vegan protein powder like unflavored or vanilla pea or hemp protein. (Just make sure to get the OK from your healthcare provider before trying any new supplements like protein powder, and consider selecting a pick that’s NSF Certified for Sport®.)

The amount of protein you’ll get from your smoothie depends on the ingredients you add. For example, a smoothie containing a tablespoon of pea protein powder, a cup of soy milk, and a tablespoon of hemp seeds will net you around 17 grams of protein total. Frozen fruit like berries or pineapple and mango add sweetness and a thick texture.