19 Vegan Snacks That Are High in Protein

From health.com

AT A GLANCE

• A vegan diet excludes many high-protein food sources, like meat and dairy.
• Eating a variety of plant-based proteins, such as whole grains, legumes, and nuts, can help you meet your daily protein needs.
• Stocking your kitchen with high-protein foods can help you ensure you get enough protein.

A vegan diet excludes animal-based foods like eggs, meat, and dairy, which are high-quality proteins. You can still get enough protein with a well-planned vegan diet that includes whole grains, legumes (lentils, beans, and peas), soy foods, nuts, and seeds.

High-protein vegan snacks made with legumes, nuts, and seeds can help you hit your protein goals.  istetiana / Getty Images

1. Edamame

Roast edamame with olive oil and spices at 400°F (200°C) for 15–20 minutes. You can also make hummus from boiled edamame. The soybean is low in calories, low in fat, and high in fibre.

2. Peanut Butter and Apple Bites

Spread peanut butter on apple slices for a high-protein, high-fibre snack. Sprinkle hemp seeds for extra protein and added crunch.

Peanut butter can also be high in fat, so be mindful of serving sizes.

3. Trail Mix

Combine your favourite nuts and seeds like almonds, cashews, walnuts, pumpkin seeds, and sunflower seeds. Add dried fruits for some added carbs and sweetness.

You can also make the mix spicy by roasting with a spice mix and a little olive oil. 

4. Raspberry Chia Seed Pudding

Chia seeds are rich in protein, healthy fats, and fiber. Soak chia seeds in soy milk for 15-20 minutes to create a pudding-like mixture. Top with a fresh jam made of mashed raspberries and maple syrup.

5. Crispy Chickpeas

Mix chickpeas with spices like cumin, pepper, garlic powder, and salt. Spread the chickpeas on a baking sheet lined with parchment paper and bake until they become crisp. Chickpeas and other beans are high in fibre and low in fat.

6. Vegan Yogurt Parfait

Choose a high-protein vegan yogurt, such as coconut- or cashew-based yogurt, and layer it with your favourite fruits.

You can also make a homemade granola using oats, coconut oil, walnuts, and chia seeds for added protein and healthy fats.

7. Lentil Dip

Lentils are an excellent source of plant protein. To make a lentil dip, boil lentils until soft. Then, blend with tahini, olive oil, lemon juice, garlic, cumin, salt, and pepper.

8. Tofu Smoothie

Mix silken tofu with plant-based milk and fruits. You can also include vegetables like spinach for added fibre and flaxseed for extra protein. 

9. Sesame Tofu Fries

Press firm tofu and cut into sticks. Toss tofu sticks in a mix of cornstarch, spices, and sesame seeds. Then, bake in the oven at 425°F (220°C) for 20–25 minutes until golden.

You can dip tofu fries in a lentil or bean dip for extra protein.

10. Seitan Nugget Fingers

Cut seitan into bite-sized pieces. Coat with whole wheat flour, then plant-based milk, and breadcrumbs. Cook in a pan for 3–4 minutes until crispy.

Seitan is made from wheat gluten, so it is not suitable for people with gluten intolerance, wheat allergy, or celiac disease.

11. Buckwheat and Quinoa Crackers

Mix cooked quinoa and buckwheat, and add ground flaxseeds, spices, herbs, and olive oil. Spread the mixture onto parchment paper and bake until golden. Cut into small cracker pieces and dip them in hummus for extra protein.

12. Whole-Grain Canapés

Cut whole-grain bread into large cubes. Top with avocado, vegan cheese, or tempeh cubes, and sprinkle with pumpkin or hemp seeds.

13. Sweet Potato Toast

Slice sweet potatoes into thin, long pieces and bake at 400°F (200°C) for 15–20 minutes.

For a sweet version, spread nut butter and top with bananas, nuts, and seeds. For a savoury version, spread hummus and top with spiced vegetables and vegan cheese. 

14. Brown Rice Balls

Cook brown rice and flatten a portion in your hand. Then place tempeh and a roasted vegetable mix in the centre, and roll into a ball. Serve with soy sauce.

15. Vegan Protein Muffins

Blend firm tofu, add chickpea flour, plant-based milk, vegetables, and spices, and portion into muffin cups. Bake at 375°F (190°C) for 25–30 minutes.

16. Almond Butter Dates

Slice open pitted dates and spread almond butter in the middle. Close the dates and coat them with a thin layer of melted dark chocolate. Place the dates on parchment paper and leave them in the refrigerator until the chocolate hardens.

17. No-Bake Vegan Protein Bars

Mix rolled oats, flaxseeds, nut butter of your choice, pumpkin seeds, chopped nuts, and dried fruits. Spread the mixture in an even layer on a parchment-lined tray and refrigerate. Once set, slice into bars.

18. Falafel

Blend drained chickpeas with parsley, cilantro, onions, garlic, and spices. Add chickpea flour to the mixture and form small balls. Fry until golden brown.

19. Bean Nachos

Layer tortilla chips on a baking sheet, add beans, salsa, and vegan cheese. Bake at 375°F (190°C) until the cheese melts. You can add seitan, tofu, or lentils for extra protein.

How Can You Make Sure You’re Getting Enough Protein?

First, calculate how much protein you need. Adults need at least 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, each day. This means a 70-kilogram (154-pound) person should eat at least 56 grams of protein daily to support overall health.

Many factors, such as age, sex, genetics, muscle mass, hormones, physical activity levels, and health conditions, affect your optimal protein intake.

People following a vegan diet tend to consume less protein compared with those following a vegetarian or omnivorous diet. A study found that people on a vegan diet get 13% of their calories from protein, compared with 14% for those on a vegetarian diet and 17% for an omnivorous diet.

You can ensure you get enough protein by following a few simple steps:

• Add a protein source to every meal and snack.
• Add nuts and seeds to savoury and sweet dishes.
• Use plant-based protein supplements if needed.
• Get protein from a variety of foods.
• Make a meal plan or prep meals ahead.

Stocking Your Kitchen 

Stock these foods in your kitchen to make high-protein vegan snacks anytime:

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

https://www.health.com/vegan-snacks-high-in-protein-11937233 

Russia: A Foodie’s Plant-Based Guide to Great Lent

From news.itmo.ru

For several weeks each spring, many Russians observe the Great Lent – an Orthodox Christian period of fasting that just so happens to be completely vegan! But even for the non-religious, this is a great chance to explore new foods, discover some ingenious recipes, or re-evaluate your nutrition choices. Where to start? Let us help.

Credit: Monika Grabkowska (@moniqa) via Unsplash

In 2026, the Great Lent in the Eastern Orthodox tradition falls on the period of February 23 to April 11. As per tradition, the fasting begins right after Maslenitsa and ends before Orthodox Easter – two much-loved holidays that involve quite a bit of feasting. But throughout the Great Lent, observers must avoid meat, fish, seafood, eggs, and dairy products. Thus, various grains, pulses, vegetables and fruit, and plant oils become the primary source of nutrition.

Although the Great Lent is a religious custom, many non-believers still observe it – either as part of a family tradition or simply as a form of conscious consumption. The rules of lent also make it a great boon for all vegans and vegetarians. Cultural and ethical reasons aside, this is also simply a great opportunity for foodies to try new and unusual recipes and dishes.

Lenten meals to make at home

Prune borscht

Don’t be surprised – the go-to Slavic culinary classic is actually quite often made with prunes, which add a pleasant sweetness and smokiness to the iconic soup. For Lent, home cooks will simply eliminate the meat and the dairy (i.e. the sour cream) from the recipe – instead adding mushrooms for the flavour. Find the recipe here.

Various kashas

The humble-yet-versatile kasha, or porridge, has always been a staple of Eastern European cuisine. There’s more to it than oats, too: the Russian cuisine uses everything from semolina and millet to buckwheat and pearl barley for its kashas, both sweet and savoury. For a variety of kasha recipes, check out our World Porridge Day feature.

Veggie cutlets

A dish category familiar to everyone who’s been to a Russian kindergarten, the various veggie cutlets in Russian cooking trace their roots all the way back to the 19th-century vegetarianism fad. One common variation is the carrot cutlet – savoury-sweet, crispy on the outside and tender on the inside. Find two ways of making them here.

Where to eat Lenten

Credit: M Draa (@nouvellebeautybymarion) via Unsplash

Teremok

At the storied bliny chain, the Lent goes on all year round! The постное (postnoye – “Lenten”) menu includes takes on all the classics, such as soups, salads, buckwheat kasha, and of course crepes; we especially recommend the fusion-y “Olivier” crepe, filled with a vegan version of the iconic Russian salad.

Barschi

If you’re looking to dip your toes into a bit of Slavic kitsch, look no further than Barschi – this charming little spot has one of the quirkiest menus around. For instance, a portion of borscht will be priced per gram, with a +10% surcharge if you ask for some of yesterday’s batch (as many will attest, it always tastes better on the second day). For Lent, the restaurant has introduced two variations on the soup – either with beans or with forest mushrooms.

Bushe

The popular bakery-slash-bistro chain has also gotten in on the occasion: this year’s Lenten menu includes plant-based beefsteaks, miso-based mashed potatoes, and an almond-y millet kasha with cranberries, among other items.

Planning to attend an Eastern Orthodox event – or simply curious about the religious diversity of St. Petersburg? Read our etiquette guide for visitors to the city’s many temples and churches. And if you’re interested in a more eco-conscious lifestyle, check out our guides to living eco-friendly and the no-buy lifestyle.

https://news.itmo.ru/en/features/life_in_russia/news/14786/ 

This Vegan Shawarma Recipe Uses One Simple Tofu Trick For Perfect Texture

From plantbasednews.org

This is how tofu can wow 

If you think tofu is bland, this vegan shawarma recipe might change (and blow) your mind. It shows how the right technique, spices, and textures can transform a simple ingredient into something deeply flavourful and surprisingly realistic.

Andrew Bernard, known for his YouTube channel The Nard Dog Cooks, shares a method that relies heavily on texture and seasoning. Bernard, a photographer and videographer, is also part of the platform Make It Dairy Free, which he runs with his partner.

In this video, he breaks down how to build a vegan shawarma recipe that hits all the right notes, from crispy, spiced tofu to sharp sumac onions and a balanced tahini sauce.

The tofu technique that changes everything

Shredded tofu baked with a blend of spices and lemon juice delivers the crispy texture and deep flavour that define this vegan shawarma - Media Credit: YouTube / The Nard Dog Cooks

The foundation of this dish starts with a simple but effective shift in how tofu is prepared. Instead of slicing or cubing it, Bernard shreds it.

He explains that the texture is key: “Those irregular pieces are actually going to give us that shawarma-like texture.” The uneven edges help mimic the crispy bits you’d expect from traditional shawarma, especially once baked.

From there, he builds flavour in layers. A spice mix of cumin, coriander, cardamom, smoked paprika, cinnamon, turmeric, chili flakes, and black pepper creates depth. Garlic adds a sharp base, while lemon juice and olive oil help everything bind and crisp up in the oven.

Bernard highlights the role of lemon juice beyond flavour, saying it “also helps form a better crisp when baking,” which is essential for getting that signature texture.

The tofu is spread thinly across a baking tray, which he stresses is crucial. “We want everything to cook evenly,” he says, ensuring crispy edges throughout rather than soft patches.

Why sumac onions make the dish

YouTube / The Nard Dog Cooks                                Thinly sliced onions, lemon juice, olive oil, parsley, and sumac combine to create tangy, bright flavours

While the tofu delivers on texture and spice, the sumac onions are what bring balance to the vegan shawarma recipe.

Bernard describes them as “that bright tangy component that’s going to help take that shawarma to the next level.” Thinly sliced onions are combined with lemon juice, olive oil, salt, parsley, and sumac, creating a sharp, citrusy contrast.

He explains their role clearly: “They really have this bright acidity and tanginess to them that cut through like the richness of the dish.” This prevents the shawarma from feeling too heavy and keeps each bite fresh.

Letting the onions sit is important. While they can be used immediately, Bernard recommends at least 20 to 30 minutes in the fridge to develop flavour.

He adds, “These onions are like that one side dish that everyone ends up asking about later,” underlining how essential they are to the final result.

The tahini sauce that ties it together

No shawarma recipe is complete without a creamy element, and Bernard keeps this part simple but precise.

The tahini sauce combines tahini, garlic, lemon juice, salt, and warm water. The key is getting the consistency right.

“The trick with tahini sauce is getting the perfect consistency,” he says. “It should be pourable but not runny.” Adding water gradually allows you to control the texture, making it ideal for drizzling.

He also emphasizes its role in the overall dish, noting that it adds “necessary moisture, creamy texture, and just this complex flavour profile.” It acts as a counterpoint to both the crispy tofu and the sharp onions.

Bringing everything together

Assembly is flexible, but Bernard keeps it fresh and layered. He starts with lettuce and tomatoes, then builds upward, finishing with the hot, crispy tofu.

The final result is a vegan shawarma recipe that balances crunch, spice, acidity, and creaminess. Each component plays a clear role, and none feels like an afterthought.

As Bernard puts it, the finished dish is “so satisfying, so authentic with flavours,” adding that “you honestly won’t believe it’s plant-based.”

The recipe shows how technique can completely reshape how tofu is experienced. With the right approach, it becomes something far more complex than expected.

For more exciting plant-based recipes check out Andrew Barnard’s YouTube channel The Nard Dog Cooks.

https://plantbasednews.org/lifestyle/food/vegan-shawarma-recipe-with-tofu-trick/

Being Vegan Is Easy as Pie

From peta.org.uk

Steak and kidney? No, thank you! Eating the innards of animals is no way to celebrate traditional British food, which is why, for National Pie Week, we’re going crazy for vegan pastry fare. Although the world’s first pies were filled with meat and called “coffins”, cookery has fortunately evolved since then. Thanks to companies such as all-vegan Fry’s Distribution, which has just launched its brand-new curry pie, your pastry shell doesn’t need to contain a corpse-based filling.

                                                                                    Image: Vegan Feast Catering / CC BY-2.0

We just had a sneak preview of Fry’s new pie and can assure you that it’s delicious! Watch out for it in Holland & Barrett and other health-food stores. Other widely available animal-free delights include Linda McCartney’s Ale and Mushroom Pie, Amy’s Mexican Tamale Pot Pie and Clive’s Chestnut Cassoulet.

Alternatively, get creative in the kitchen and whip up your own pie. Popular pastry brands such as Jus-Roll sell animal-free filo and puff, or if you’re feeling ambitious, use vegan margarine to make the perfect pastry from scratch. Why not cook up a comfort-food feast for your friends and show them that a diet that’s truly ethical, healthy, tasty and green is no pie in the sky? Vegan is the way to go!

https://www.peta.org.uk/news/being-vegan-is-easy-as-pie/ 

7 Must-Try Vegan Protein Powders

From onegreenplanet.org

By Jennifer Valentine

The vegan protein powder market looked completely different when this article was first written. What was once a narrow field of gritty, difficult-to-mix options has become one of the most competitive supplement categories on Amazon — and frankly, the quality gap between plant-based and whey has closed to the point where it’s no longer a relevant comparison. A 2020 review in the journal Nutrients confirmed that well-formulated plant-based protein blends achieve amino acid profiles comparable to whey for muscle protein synthesis and recovery. The seven picks below are the ones worth your money in 2026 — different formats, different price points, all certified vegan and third-party tested. If you want our in-depth breakdown by specific goal, see our full guides to the best vegan protein powders for women and the best vegan protein powders for weight loss.

• Pea protein and brown rice protein are the most common plant-based combination because together they form a complete amino acid profile — each covers the gaps in the other.
• Third-party testing (NSF Certified, Informed Sport, or Informed Choice) matters more in supplements than almost any other product category — the FDA does not require pre-market approval for supplements.
• Protein per serving means less than protein per calorie. A powder with 20g protein at 120 calories is more efficient than one with 25g at 250 calories.
• Most people doing moderate exercise need 1.2–1.6g of protein per kilogram of bodyweight daily, according to a 2019 meta-analysis in the British Journal of Sports Medicine — a range easily met through whole foods plus one daily shake.

                                                                                                            Image Credit: One Green Planet

7 Vegan Protein Powders Worth Trying in 2026

1. Garden of Life Raw Organic Protein — Best Whole-Food Formula

Garden of Life Raw Organic Protein remains the benchmark for whole-food-based vegan protein. The formula draws protein from 13 raw organic sprouted sources — pea, brown rice, amaranth, buckwheat, millet, chlorella, quinoa, chia, garbanzo, lentil, adzuki, flax, and sunflower — alongside live probiotics and protein-digesting enzymes. Certified USDA Organic, Non-GMO Project Verified, NSF Certified Gluten Free, Certified Vegan, and Informed Choice certified. 22g protein per serving. The honest limitation: the unflavoured version has a pronounced earthy pea taste that doesn’t disappear in water — it needs fruit or plant milk to be palatable. The vanilla and chocolate versions are significantly more drinkable. Around $35–$42 for 20 servings. Shop Garden of Life Raw Protein on Amazon.

2. Orgain Organic Protein — Best for Everyday Value

The #1 plant-based protein powder brand in the US by sales volume, and it earned that position. Orgain Organic Protein delivers 21g of protein from pea, brown rice, and chia seeds, with 6g of prebiotic fibre, zero added sugar, and a genuinely smooth texture that doesn’t turn gritty in a shaker bottle. USDA Organic, Certified Vegan, Non-GMO, gluten-free, soy-free, no erythritol, no artificial anything. The vanilla bean and chocolate fudge flavours are both consistently well-reviewed for taste. For someone new to vegan protein powders who wants the easiest possible entry point, this is the answer. The honest limitation: not third-party tested to the same standard as NSF Certified or Informed Sport picks. Around $28–$34 for 20 servings. Shop Orgain Organic Protein on Amazon.

3. Sunwarrior Warrior Blend — Best Fermented Formula

Where most plant protein powders use standard extraction, Sunwarrior Warrior Blend uses fermented pea protein — a process that pre-digests the protein chains, improving bioavailability and significantly reducing the digestive discomfort some people experience with standard pea protein. Blended with hemp seed protein and MCTs from coconut, it’s raw, keto-friendly, certified organic, and vegan. 27g protein per serving at 160 calories. Manufactured in Utah from domestic and imported ingredients. The honest limitation: the coconut MCT content gives it a distinct flavour that some find pleasant and others find overpowering — try the sample-size option before committing to a full tub. Around $38–$45 for 30 servings. Shop Sunwarrior Warrior Blend on Amazon.

4. Garden of Life Sport NSF Certified — Best for Athletes

NSF Certified for Sport is the gold standard for competitive athletes — it verifies the product contains no banned substances, which the standard NSF certification does not. Garden of Life Sport is one of the few certified organic AND NSF Certified for Sport plant protein powders available. 30g protein per serving from organic pea, navy bean, lentil, and garbanzo proteins, with added tart cherry, turmeric, goji, blueberry, and apple for recovery Support. Zero banned substances. If you compete in any sport that tests for performance-enhancing compounds, this is the only certified-safe organic option on this list. Around $42–$50 for 19 servings. Shop Garden of Life Sport on Amazon.

5. Naked Pea — Best Single-Ingredient Option

One ingredient: yellow pea protein isolate from US and Canadian farms. Nothing else. Naked Pea Protein is the purest form of plant protein available at scale — no sweeteners, no flavors, no additives, no fillers. 27g protein per 2-scoop serving at 120 calories. Non-GMO, soy-free, gluten-free, dairy-free. The 5-pound tub brings the cost per serving down to roughly $0.50 — the lowest on this list by a significant margin. If you have food sensitivities or simply want to know exactly what you’re putting in your body, this is the right pick. The honest limitation: unflavoured pea protein in water is an acquired taste. It’s designed to be added to smoothies or oatmeal, not consumed straight. Around $55–$65 for 5lb / ~76 servings. Shop Naked Pea on Amazon.

6. Garden of Life Raw Protein Unflavoured — Best for Cooking and Baking

The unflavoured version of the Garden of Life Raw line-up is specifically worth calling out as a separate recommendation for one reason: it’s genuinely neutral enough to add to savoury food. Raw Organic Protein Unflavoured blends into soups, curries, overnight oats, and baked goods without altering flavour in any detectable way — something most flavoured plant proteins can’t claim. Same certifications as the standard Raw Protein line: USDA Organic, NSF Certified Gluten Free, Certified Vegan, Non-GMO Project Verified. 22g protein per serving. Around $35–$42 for 20 servings. Shop Garden of Life Unflavoured Protein on Amazon.

7. Orgain Organic Protein + 50 Superfoods — Best All-in-One Option

For someone who wants protein and a superfood greens blend in a single daily scoop without managing multiple supplements, Orgain Organic Protein + 50 Superfoods is the most convenient answer on this list. 21g protein from the standard Orgain pea/rice/chia blend, plus 50 organic superfoods including kale, flax, chia, quinoa, beet, turmeric, acai, and broccoli. Certified USDA Organic, vegan, gluten-free, soy-free, Non-GMO, zero added sugar. The superfood blend doesn’t replace a dedicated greens powder, but for building a daily habit around one shake, it genuinely covers more nutritional ground than a plain protein powder. Around $35–$42 for 20 servings. Shop Orgain + 50 Superfoods on Amazon.

https://www.onegreenplanet.org/natural-health/7-must-try-vegan-protein-powders/#goog_rewarded