According to Harvard Health, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound. Wondering how to get enough protein on a vegan diet? We hear you loud and clear!
Whether you’re looking for a quick, go-to snack or a protein-rich evening snack option, this list of high-protein vegan snacks in the blog will help you get all the protein you need throughout the day.
Here are a few ideas to add more protein to your snacks to support your plant-based lifestyle.
1. Roasted Nuts
If you’re looking for a quick, protein-packed snack, nuts are the best choice. You can mix spices to create a savory snack or add a touch of sweetness. Nuts like curried cashews and roasted peanuts are filling and tasty, packing up to 7 gms of protein per 1-oz serving.
Another excellent option for a healthy vegan snack is Pistachios. Pistachios are a great source of protein, fiber, healthy fats, essential nutrients, and antioxidants. They help with blood sugar management, weight loss, and digestion.
2. Chia Seeds Pudding
Excited to make a protein-packed chia pudding? Simply soak chia seeds in your favorite plant-based milk for a few minutes. Blend with cocoa powder and stir in your choice of sweetener. BOOM! Your protein-rich, dessert-like snack is ready! This chocolatey chia seed pudding contains 13 gms of protein per serving, depending on the type of plant-based milk you use.
3. Marinated Tofu
Air-fried tofu nuggets make a fantastic high-protein vegan snack that is nutritious as well as filling. You can munch it on the go or as a healthy evening snack. One serving of Tofu nuggets comes with approx. 20 gms protein.
4. Crunchbury’s Protein Ladoo
Crunchbury’s Fast and Nourish Power Bite is a gluten-free, high-protein ladoo made with sprouted amaranth and buckwheat flour. Packed with Vitamin C, antioxidants, fiber, and essential nutrients, it supports digestion, boosts energy and improves skin and hair health. This energy ball is a perfect healthy evening snack. 
5. Air-fried Chickpeas
Air-fried chickpeas provide three times more protein than store-bought potato chips. While air-frying, you can add your favorite seasoning and enjoy it. Air-fried chickpeas are super crispy and taste perfectly savory. One serving (55gms) of Air-fried Chickpeas contains 4.6 gms of protein.
6. Apple and Peanut Butter
A quick and easy vegan snack is Apple slices with Peanut butter! This snack is super easy to make and tastes delicious. Opt for natural peanut butter made with just 2 ingredients: peanuts and salt. A medium-sized apple and 2 tablespoons of peanut butter provide 8 gms of protein.
7. Crunchbury’s High- Protein Vegan Cookies
Crunchbury’s Choco-Loco Crunch (70% Dark Chocolate & Almond cookie) is a simple, grab-and-go sweet treat that satisfies your cravings without being too filling. These handmade vegan cookies are thick, soft-centered, and crispy-edged. They are filled with nutty almond pieces and naturally sweetened with jaggery and Medjool date syrup. These plant-based cookies are best suited for late–night cravings, on-the-go snacking, or office munching.
8. Vegan Protein Shakes
Protein shakes boost your protein intake and help build your muscle size and strength. Plant-based proteins, like peas, soy, and hemp have more fibre and less fat. You can make a quick protein shake with 1 scoop of plant-based protein powder, 1 cup of almond milk, a small portion of spinach, and a frozen banana.
9. Hummus
Hummus is highly nutritious. It is a good source of plant-based protein, fibre, and healthy fats. You can take black beans, white beans and chickpeas and spice and flavor them to make creamy dips. Try hummus with veggies, tortilla chips or pita bread for a satisfying snack. 1/3 cup serving of Hummus and bean dips contain 7 gms of protein.
10. Roasted Edamame Beans
Edamame Beans are a good source of plant-based protein, fiber, and essential nutrients like Vitamin K and Folate. It is a complete protein that provides all essential amino acids. One serving of these crispy roasted edamame beans gives 11 gms of plant-based protein.
Top 10 Vegan Protein Sources
If you’re new to a vegan diet or are trying to eat more plant-based foods than meat, here are the top 10 Protein Sources to up your protein intake and keep you energized through the day.
| Sr no. | Food Item Name | Protein content |
| 1 | Soy | 9gm per 3 oz |
| 2 | Nutritional Yeast | 4gm per 2 tbsp |
| 3 | Seitan | 20 gm per 3 oz |
| 4 | Whole Grains | 8 gm per 1 cup |
| 5 | Green Veggies | 4 gm per ½ cup |
| 6 | Sprouted Bread | 4 gm per slice |
| 7 | Potatoes | 8 gm per large russet |
| 8 | Legumes | 14 gm per cup |
| 9 | Seeds | 8 gm per 1.5 oz |
| 10 | Nuts | 9 gm per 1.5 oz |
Wrapping Up: The Best Options for High Protein Vegan Snacks
Need more options for high-protein vegan snacks? Check Crunchbury’s website and explore a wide array of healthy snacks.
Crunchbury is one of the most popular dairy-free cookie brands in India. From lip-smacking high-protein energy balls to scrumptious snacks and sprouted cookies, Crunchbury offers everything you need to satisfy your hunger pangs. Energize your day with our delicious high-protein, low-carb snacks, rich in fiber, vitamins, and minerals to power you through the day.
Have you tried one of the vegan snacks mentioned? Let us know in the comments!
FAQs
Which are easy-to-digest vegan protein sources?
Tofu, tempeh, and edamame are easy-to-digest vegan protein sources. Edamame is rich in folate, vitamin K, and fibre, which supports digestion. Whereas, tempeh contains probiotics, B vitamins, and minerals, like phosphorus and magnesium.
What are the benefits of protein in the body?
Protein builds and repairs our tissues, regulates hormones and supports bone health. It also helps balance blood glucose levels and lowers blood pressure.
What is the nutritional value of protein?
Protein provides 4 calories per gram. It consists of amino acids, and maintaining a balanced intake is crucial for growth, development, and overall bodily functions.
