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10 Cheap High Protein Vegan Snacks

Published on: March 8, 2023

Do you need help finding high protein vegan snacks?

Keep reading to learn why protein is essential, how much you need, and high protein vegan snacks you can include in your diet.

Let’s dive in!

Why is Protein Important?

Protein is an essential nutrient, meaning we must get it from our diet as we cannot make it ourselves. 

A diet adequate in overall protein has a host of benefits:

  • It helps you feel fuller for longer after a meal
  • It helps moderate blood sugar levels
  • It helps with muscle repair
  • Important for growth  
  • It plays a role in mainly other bodily functions such as digestion and energy production

How Much Protein Do You Need?

How much protein you need daily depends on a variety of factors; here are a few:

  • Age
  • Gender
  • Physical activity level 
  • Health status (presence or absence of chronic diseases) 

Typically, 20-25 grams of protein per meal for the average healthy adult will help you meet your daily needs. However, you should always speak with a health professional to determine your specific needs. 

When it comes to snacking, there are no concrete guidelines. However, getting some protein at a snack can help meet your daily needs, especially if you don’t get enough during meals.

Keep reading to learn the other benefits of having protein in your snack.

Why Should You Have High Protein Vegan Snacks?

Do you ever feel like you hit an afternoon slump? Likely you could be low in energy.

An afternoon snack is an easy way to beat the plummeting energy levels. A snack containing a source of protein is a simple way to help you with that afternoon crash.

Further, adding protein to your snack helps you to feel fuller for longer and bridges you until your next meal. 

Vegan protein sources tend to be lower overall in protein per serving than animal-based counterparts. But no worries! It’s easy to get enough protein if you are on a plant-based diet once you’ve learned what plant-based foods are high in protein.

What are Vegan Sources of Protein?

There are a wide variety of plant-based foods that contain protein. But, it is valuable to know what they are and how much of each you need when getting your protein from a plant-based snack.

Most foods contain some protein to varying degrees, but some are much higher in protein than others. 

Here are vegan foods and their serving sizes that are good sources of protein:

Soy

  • Tofu
  • Tempeh 

100 g of tofu contains 10-20 grams of protein. Further, the firmer the tofu, the higher it is in protein.

Legumes 

  • Lentils
  • Split peas 

One cup of legumes contains about 18 grams of protein.

Beans

  • Edamame
  • Black Beans
  • Chickpeas
  • Kidney Beans
  • Navy Beans
  • Pinto Beans

Typically, one cup of beans contains 14-18 grams of protein.

Nuts and Nut Butter

  • Almonds
  • Peanuts
  • Cashews
  • Pistachios
  • Macadamia 

¼ cup of nuts contains 6-9 grams of protein and two tablespoons of nut butter contains about 6 grams of protein. 

Seeds 

  • Pumpkin
  • Sunflower
  • Flax
  • Chia 

¼ cup of seeds contains 7-9 grams of protein.

Wheat

  • 85 g Seitan = 18 grams of protein 
  • 30 g Vital Wheat Gluten = 20 grams of protein 

High Protein Vegan Snacks

When choosing a vegan snack, aim for 5-15 grams or ½-1 servings of a vegan source of protein to help keep you full until your next meal.

Here is a list of 10 simple high protein vegan snacks to curb your mid-day hunger.

  1. Crackers and Dip

Crackers and hummus

Look for a cracker with five or more grams of protein per serving. In addition, wheat-based crackers are higher in protein than rice-based. 

Hummus typically contains two grams of protein per serving (two tablespoons).

  1. Smoked Tofu Bites & Dip 

Tofu with sweet chilli dip
  • ⅓ 180g Block of Extra firm smoked tofu
  • 1 tbsp. Sweet chilli sauce 
  • Tbsp. Vegan mayo

Extra firm tofu contains about 15 grams of protein per 85-gram portion, so it’s packed with protein and is a great cheap option for a high protein vegan snack.

Combine the sweet chilli sauce and vegan mayo for a creamy, sweet, spicy dip. Next, cut your tofu into bite-size chunks and dip away!

Try making your vegan mayo to save on cost!

  1. Dry Roasted Edamame 

Dry roasted edamame
  • ½ cup Dry roasted edamame 

Dry roasted edamame is a type of soybean found in most grocery stores’ aisles or the bulk section. Edamame is a good source of protein as it contains 18 grams of protein per cup. 

  1. Vegan Salted Caramel Smoothie

Vegan salted caramel smoothie
  • 1 tbsp. Almond butter
  • 1 Frozen banana
  • ½ cup Soy milk
  • 1 Pitted date
  • Pinch of Sea salt 
  • Dash of Cinnamon
  • 3 Ice cubs 

Try switching up your regular smoothie routine with this creamy salted caramel one. The protein from the soy milk and almond butter will contribute to fullness, as will the fibre from the banana and date. Plus, who doesn’t love salted caramel?

Want to add more protein? Add a scoop of your favourite vanilla vegan protein powder!

  1. Homemade Trail Mix

Trail mix
  • 1 cup Popcorn covered in 1 tbsp. Nutritional yeast (use vegan butter or oil for yeast to stick)
  • ⅛ cup Cashews
  • ⅛ cup Sunflower seeds
  • ⅛ cup Dark chocolate vegan chocolate chips
  • ⅛ cup Dried cranberries

Adding nutritional yeast to a snack is an excellent way to increase the nutritional content. Nutritional yeast contains 6 grams of protein per 2 tablespoons.

For a lower-cost option, you can skip the nutritional yeast and swap the cashews for peanuts, as peanuts contain a similar amount of protein per serving as cashews but for a fraction of the price. 

  1. Hearty Chia Pudding 

Chia pudding with strawberries
  • 2 tbsp. Chia seeds
  • ½ cup Soy or milk 
  • 1 tsp. Maple syrup 
  • 2 tbsp. Pumpkin seeds
  • 3 sliced Strawberries

Chia seeds contain some protein but are also a great addition to your diet because of their high omega-3 fats and fibre content.

Using plant-based milk high in protein like soy milk also helps to boost the protein content of a chia pudding, as soy milk typically contains 8 grams of protein per cup. 

  1. Vegan Black Bean Brownies

Vegan black bean brownies

We highly recommend trying these delicious high-protein vegan black bean brownies if you have a sweet tooth! How about saving on cost? Try making a homemade simple syrup and swap it for honey or maple syrup.

  1. Vegan Chocolate Tofu Pudding 

Vegan Chocolate Tofu Pudding
  • 1 small Banana
  • 75 grams Medium-firm tofu
  • 3 tsp Cocoa powder 
  • Top with Blueberries 
  • 1 tsp. Sugar of choice, like maple syrup (optional)

Are you looking for a sweet addition to your high protein vegan snack? This tofu pudding is tasty and packed with nutrients like fibre, antioxidants and protein!

Further, if blueberries aren’t in season, save on the cost using defrosted frozen blueberries instead!

Place all ingredients in a high-speed blender for best results (other than the blueberries) and blend until completely smooth. Use water or plant-based milk as needed to help blend. Top with blueberries and enjoy!

  1. Spicy Roasted Chickpeas

Spicy roasted chickpeas
  • 1 cup Canned Chickpeas  
  • 1 tbsp. Olive oil 
  • 2 ml Chili powder
  • Pinch of Cayenne 

One cup of chickpeas may sound like a lot, but when oven baked or fried, they reduce significantly as the water is drawn out to create a crunchy, satisfying texture. Further, 1 cup of canned chickpeas provides about 10 grams of protein. 

Ditch the oven for this one, and cut your time in half using an air-frier! First, set your air-frier to 400 C, drain and rinse chickpeas then top with oil and seasoning. Then, place in your air frier for about 20 minutes or until crispy. 

Enjoy as is or as a snack or a crunchy salad topper to boost the protein content in your salad.

  1. Crackers and Peanut Butter

Crackers and peanut butter
  • 6-12 Crackers
  • 2 tbsp. Natural peanut butter
  • 2 tbsp. Sunflower seeds
  • ½ sliced Banana 

Peanut butter is an inexpensive protein source that can be a great addition to bump up the protein content in your snack.

Pair your peanut butter with a high-protein wheat cracker (5 grams of protein or more per serving), seeds and banana slices; you’ve got an easy high protein vegan snack. 

Wrap Up

Remember, adding protein to your snack will help to keep you fuller for longer and more satisfied until your next meal.

If you are a plant-based eater, learn your vegan protein options to make a high protein vegan snack in a pinch.

Sign up for our newsletter for more vegan snack ideas! 

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MEET THE AUTHOR
Kelsey Moore Registered Dietitian Headshot

Hi I’m Kelsey!

I’m a Registered Dietitian working in the retail grocery industry. I help families find allergen-free foods at the grocery store while saving them time and money.

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