From health.com
- 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.
- Incorporating high-protein snacks into a vegan diet can help you build muscle, maintain weight, and support overall health.
A vegan diet excludes animal-based foods like eggs, meat, and dairy, which are high-quality proteins. However, you can still get enough protein with a well-planned vegan diet. High-protein vegan foods include whole grains, legumes (lentils, beans, and peas), soy foods, nuts, and seeds.
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. Keep this plain for a low-carb snack, or add dried fruits for some 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 fibre. 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, peppers, garlic powder, and salt. Spread the chickpeas on a baking sheet lined with parchment paper and bake until they become crisp. These make an easy snack or serve as a crunchy topping for salads, too. 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 they get soft. Then, blend with tahini, olive oil, lemon juice, garlic, cumin, salt, and pepper. Enjoy the dip with whole-grain crackers or fresh vegetables.
8. Tofu Smoothie
Mix silken tofu with plant-based milk and fruits. You can also include vegetables like spinach for added greens. Add ground 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. Whole grains are also high in fibre and low in fat.
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. Flatten a portion of rice in your hand, 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 tray with parchment, 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 To 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. So, 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. For instance, a 2023 study found that 0.8 g/kg/day wasn’t enough for males who follow a vegan diet and are physically active.
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People on a Vegan Diet Tend to Get Less Protein
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.
Get enough protein by following a few simple steps:
- Add a protein source to every meal and snack: Small protein additions to each meal add up by the end of the day.
- Use nuts and seeds: Nuts and seeds are great sources of protein. Add them to baked goods, plant-based yogurt, smoothies, bean stews, or use them as spreads and flours.
- Use plant-based protein supplements if needed: Protein supplements can help boost your daily intake. It’s important not to rely on supplements as your main source of protein. Focus on eating more whole foods.
- Keep variety: Eat a variety of foods to get enough amino acids, fibre, and nutrients while managing your energy and fat intake.
- Make a meal plan or prep meals ahead: You can meal prep foods or food components. This helps you stay on top of your protein goals when life gets busy.
Stocking Your Kitchen
Stock these foods in your kitchen to make high-protein vegan snacks anytime:
- Canned beans and lentils: Ready to add to salads, bowls, pastas, and stews. You can store canned foods in your pantry for a long time.
- Nuts and seeds: Convenient high-protein snacks to carry with you. You can also make homemade butter, flour, and milk from them.
- Whole grains: Great for making breads, crackers, savoury muffins, and oat bars.
- Tofu: Comes in many varieties such as silken, soft, firm, and extra-firm, making it suitable for every recipe. Store 1–2 packets based on your eating frequency, as tofu can spoil quickly once opened. Unopened tofu can be stored in the refrigerator until the use-by date.
- Tempeh: Available in many varieties, including soy tempeh or mixed tempeh made with added beans or grains. Tempeh has a short storage time, so stock according to your eating frequency. Once opened, it spoils quickly.
- Edamame: A versatile protein source. You can boil it, roast it with spices, or add it to salads, soups, and stews. Keep it frozen to prevent spoilage and for easy use.
- Sweet potatoes: Freeze them in cubes or thin slices to make toast. When you want a quick snack, pop them in the oven.
- Plant-based yogurts: Great for oatmeal, smoothies, parfaits, and frozen yogurt snacks.
- Vegan cheese: Adds protein to sandwiches, wraps, canapés, and pasta.
What About Meat, Egg, and Dairy Substitutes?
Meat substitutes are made from plant foods to imitate the taste and texture of ground beef, meatballs, bacon, chicken patties, and fish fillets. Egg substitutes and dairy substitutes, like coconut yogurt and vegan cheeses, are also available.
Plant-based substitutes can provide a good amount of protein. Be aware that they can also be high in added sugars, saturated fats, and sodium. Check the nutrition facts labels and ingredients to find products that match your dietary needs and goals.
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