6 Sustainable Kitchen Upgrades to Try

From cnet.com

You may be thinking more about your own environmental impact and how to reduce it. A good place to start is in the kitchen. 

If you want to reduce food waste specifically, meal kits or easy-to-use apps can help. But if you want to reduce waste in general when it comes to your kitchen habits, save energy -- and in turn, save money -- there are simple changes you can make. 

Here are six kitchen swaps that can make an immediate impact. 

1. Use a compost bin

                                            It's incredibly easy to begin composting.   

Jenny Dettrick/Getty

Composting can simultaneously help reduce your overall carbon footprint and improve your at-home garden. Plus, in certain areas of the US, such as New York City, composting is even becoming mandatory, so it might be smart to get a jump start now. A compost bin provides a dedicated space for your food waste and helps keep unwanted smells at bay. 

You can keep it simple with a classic plastic bin or take it up a notch with an electric smart compost bin. For more composting tips, here's what you can and can't toss in your bin.

2. Swap disposables out with reusables

If you often find yourself packing lunches or putting leftovers in disposable plastic bags, swap them for reusable Ziploc bags to reduce waste. For larger food storage, reusable beeswax wraps are a great option. 

Another easy swap is to use reusable paper towels. An extra bonus is that they come in numerous cute designs, so you can find some to match any kitchen. 

3. Purchase Energy Star appliances (USA)

In order for an appliance to be labelled an Energy Star product, it must meet a handful of energy-efficient criteria set by the US Environmental Protection Agency or the US Department of Energy. From light bulbs and televisions to refrigerators and furnaces, DOE has set standards regarding these devices and appliances. For example, an Energy Star dishwasher has "improved water filtration, more efficient jets, and dish rack designs that reduce energy and water consumption and improve performance."

Another huge plus is that these types of appliances can even save you money. 

4. Use an air fryer instead of an oven when possible 

              Air fryers are one of the most versatile countertop appliances.  

Thai Liang Lim/Getty Images

Speaking of saving money, did you know that one of our favourite countertop appliances can help you do just that? Air fryer expert David Watsky discovered that compared to an average full-size electric oven, a standard 4-quart air fryer was 50% more energy-efficient. Compared with an average gas stove, it was 35% more efficient. 

So, if you use an air fryer to cook french fries, chicken wings or thighs, instead of opting for the oven, you'll save energy and money without even trying. 

5. Keep track of the food you have

These days, if you need help with something, there's probably an app for it, and that includes lessening food waste. Oh, a potato!, for example, will scan the food in your fridge and then offer up meal ideas so that no single ingredient goes to waste. You can also use ChatGPT to plan meals by feeding it a list of ingredients you already have (no pun intended) and let it give you an AI-created recipe. 

But sometimes, no matter how hard we try, it seems like we can't eat fresh produce before it starts to turn. That's where Shelfy comes in. Its manufacturer, Vitesy, says the Shelfy will extend food freshness up to 12 days as long as you use it as intended, meaning that it needs to be placed as close to the food as possible. 

I tested Shelfy, and I was impressed with its performance and the easy-to-use app it pairs with. The app keeps track of how many times your fridge has been opened, how long it stays open per day, and when it's due for a cleaning. Plus, it offers tips for how to store each type of food in your fridge to extend its shelf life. 

6. Swap out old bulbs with LED ones

                        LED bulbs are an easy swap to make.    

Virojt Changyencham via Getty
Something as simple as swapping out lightbulbs in your kitchen can also make more of a difference than you may realize. LED lights are energy-efficient and are offered in a variety of styles and colours. Smart light bulbs can also be programmed to turn off during the night in case you forget to flip the switch before bed.

https://www.cnet.com/home/kitchen-and-household/eco-friendly-kitchen-upgrades/

5 vegan freezer meals that have saved me from delivery apps more times than I'll admit

From vegoutmag.com

By Avery White

These five freezer-friendly vegan meals have become my secret weapon against late-night delivery temptations and exhausted weeknight cooking 

There's a particular kind of tired that hits around 7 PM on a Wednesday. You know the one. You've been running on fumes since lunch, your kitchen feels impossibly far away, and suddenly that delivery app icon starts glowing like a beacon of hope.

I've been there more times than my bank account would like me to remember.

When I left finance at 36, I promised myself I'd cook more, eat better, live slower. And I do, mostly. But some weeks, life has other plans. That's when my freezer becomes my best friend.

These five meals have pulled me back from the delivery app edge countless times, and they might just do the same for you.

1. Coconut lentil curry with spinach

This is the meal that started my freezer obsession.

One Sunday afternoon, I made a double batch of red lentil curry, froze half in mason jars, and forgot about it. Three weeks later, after a brutal day of back-to-back deadlines, I remembered those jars existed. Twenty minutes later, I was eating something warm, nourishing, and homemade.

The beauty of this curry is its simplicity. Red lentils, coconut milk, crushed tomatoes, curry powder, and a generous handful of spinach stirred in at the end.

It freezes beautifully because lentils actually improve in texture after thawing, absorbing even more of those warming spices. I portion mine into single servings and keep rice in the freezer too. Together, they're a complete meal that tastes like you spent an hour cooking.

2. Black bean and sweet potato enchilada filling

I learned something important about freezer cooking: sometimes you don't freeze the whole meal. You freeze the hardest part. For enchiladas, that's the filling. Roasted sweet potatoes mashed with seasoned black beans, corn, and a touch of cumin freeze perfectly and thaw quickly.

On a tired Tuesday, I pull out a container of this filling, warm it up, roll it in tortillas with some store-bought enchilada sauce, and bake for twenty minutes. Is it faster than delivery? Honestly, yes.

And there's something deeply satisfying about assembling a meal when you're exhausted, knowing past-you did the heavy lifting. Have you ever thanked yourself for a decision you made weeks ago? This filling gives you that opportunity.

3. Mushroom and walnut bolognese

Marcus, my partner, was sceptical when I first made this. He grew up on his grandmother's meat sauce and had strong opinions about what bolognese should be. But finely chopped mushrooms and walnuts, cooked low and slow with tomatoes, red wine, and Italian herbs, create something rich and deeply savoury.

This sauce freezes in flat bags, which stack neatly and thaw fast. I run the bag under warm water for a few minutes, then heat it while pasta boils. The whole thing comes together in the time it takes to cook spaghetti.

I've served this to non-vegan friends without mentioning what's in it, and the reviews have been universally positive. Sometimes the best meals are the ones that don't need to announce themselves.

4. Thai peanut noodle bowls (sauce and veggies separate)

Here's where I got strategic. Peanut sauce freezes well, but noodles don't. So I freeze the sauce in ice cube trays, then transfer the cubes to a bag. I also keep bags of frozen stir-fry vegetables on hand. When the craving hits, I cook rice noodles, steam the veggies, and melt a few sauce cubes over everything.

The sauce is simple: peanut butter, soy sauce, lime juice, maple syrup, garlic, and a splash of sriracha. It's the kind of thing that takes ten minutes to make but feels like a restaurant meal when you're tired. What I love about this approach is its flexibility. Some nights I add crispy tofu. Other nights, it's just noodles and sauce.

Both versions feel like a gift.

5. White bean and rosemary soup

This soup reminds me why I started cooking in the first place. It's humble, unfussy, and exactly what I want after a long run in cold weather. White beans, vegetable broth, rosemary, garlic, and a squeeze of lemon at the end. That's it. The beans break down slightly as they cook, creating a creamy texture without any cream.

I freeze this in wide-mouth jars, leaving room for expansion. On nights when even reheating feels like too much, I'll eat it straight from the pot, standing in my kitchen, feeling genuinely grateful.

There's no shame in that. Sometimes the most nourishing thing isn't the food itself but the act of caring for yourself when you're depleted.

Final thoughts

I used to think freezer meals meant sacrifice. Bland food in plastic containers, eaten out of obligation rather than pleasure. But these five meals have taught me something different. They're not backup plans or lesser versions of real cooking. They're acts of kindness from past-me to future-me.

The next time you have a slow Sunday, consider doubling whatever you're making. Your Wednesday-night self will thank you. And maybe, just maybe, you'll close that delivery app and open your freezer instead.

What meal would you most want to find waiting for you there?

https://vegoutmag.com/food-and-drink/s-bt-5-vegan-freezer-meals-saved-me-from-delivery-apps/

8 things people who've been vegan for 5+ years do differently in the kitchen that beginners never think of

From vegoutmag.com

By Avery White

The habits that transform vegan cooking from a daily challenge into second nature have little to do with fancy recipes and everything to do with quiet, practical wisdom 

When I first went vegan at 35, I approached my kitchen like I approached everything in my finance career: with spreadsheets, meal plans, and an almost aggressive determination to get it right.

I measured every ingredient, followed recipes to the letter, and felt a small wave of panic whenever I opened the fridge to find we were out of something crucial.

Now, eight years later, my kitchen runs on intuition more than instruction. The shift happened gradually, through countless meals and quiet experiments. And when I talk to other long-term vegans, I notice we've all developed similar habits, ones that seem obvious in hindsight but took years to discover.

These aren't glamorous tips. They're the unglamorous truths that actually make plant-based cooking sustainable for life.

1. They build meals around what needs to be used, not what sounds exciting

Beginners often start with a recipe and then shop for ingredients. Long-term vegans flip this entirely. We open the fridge, assess what's about to turn, and build from there.

That half bunch of cilantro becomes the base for a quick green sauce. The slightly soft carrots get roasted with whatever grains are in the pantry. This shift from recipe-first to ingredient-first thinking dramatically reduces food waste and grocery bills.

It also builds genuine cooking confidence because you learn to trust yourself rather than relying on someone else's instructions.

What would change if you let your vegetables guide your meals instead of the other way around?

2. They keep a running "flavour bomb" station

Every experienced vegan kitchen has some version of this: a designated spot for the ingredients that transform bland into brilliant. Mine includes white miso paste, nutritional yeast, sambal oelek, tahini, and a jar of caramelized onions I make in big batches.

These aren't specialty items you use once and forget. They're workhorses. A spoonful of miso in soup, a drizzle of tahini on roasted vegetables, a sprinkle of nutritional yeast on literally anything.

Beginners often wonder why their food tastes flat compared to restaurant vegan dishes. The answer is usually umami, and these flavour bombs deliver it consistently.

3. They batch-cook grains and legumes without a specific plan

I spent my first year as a vegan cooking exactly what I needed for each meal. It was exhausting. Now, every Sunday, I cook a big pot of whatever grain sounds good and a pot of beans or lentils. No recipe in mind. Just cooked, cooled, and stored.

This simple habit means dinner is always 15 minutes away. Those lentils become soup on Monday, salad on Wednesday, and taco filling on Friday. The grains show up in breakfast bowls, stuffed peppers, and quick stir-fries. Having these building blocks ready removes the mental load that makes people give up on cooking altogether.

4. They've stopped trying to perfectly replicate meat dishes

There's a phase most vegans go through where we desperately try to recreate the exact taste and texture of animal products. I made some truly terrible "cheese" in 2016. We don't talk about it.

Long-term vegans eventually realize that plant-based cooking shines brightest when it's not pretending to be something else. Instead of a sad imitation burger, we make a black bean patty that celebrates what black beans do well. Instead of fake chicken nuggets, we make crispy baked tofu that's genuinely delicious on its own terms.

This mental shift is liberating. You stop chasing an impossible standard and start appreciating what plants actually offer.

5. They understand protein combining happens naturally

New vegans often stress about getting "complete proteins" at every meal, carefully pairing rice with beans or bread with nut butter. Research has shown that as long as you're eating a varied diet throughout the day, your body handles the combining on its own.

Experienced vegans know this intuitively. We don't obsess over amino acid profiles at dinner. We eat a variety of whole foods, we feel good, and we've stopped treating every meal like a chemistry equation. This relaxed approach makes the lifestyle sustainable rather than stressful.

6. They treat the freezer as a strategic tool, not a graveyard

My freezer used to be where good intentions went to die. Now it's organized, labelled, and genuinely useful. I freeze ripe bananas for smoothies, vegetable scraps for broth, leftover soup in single portions, and homemade veggie burgers for busy nights.

The key shift is freezing with intention. Those bananas aren't forgotten; they're waiting for Saturday morning. That container of dal isn't buried; it's Tuesday's lunch. Long-term vegans learn to see the freezer as an extension of meal prep, not a place to hide our failures.

7. They've memorized a few "back pocket" meals

Every experienced vegan has three to five meals they can make with their eyes closed, using ingredients they always have on hand. Mine include coconut curry with whatever vegetables exist, pasta with garlic and white beans, and a grain bowl with tahini dressing.

These aren't impressive dinner party dishes. They're Tuesday night survival meals. Having these memorized means you never stand in front of the fridge wondering what to eat. You just start cooking.

Beginners often think they need to master dozens of recipes. In reality, you need a handful of reliable ones that you can make without thinking.

8. They've made peace with imperfection

Perhaps the biggest difference I've noticed between new vegans and those of us who've been at it for years is our relationship with "good enough." Early on, I wanted every meal to be Instagram-worthy, every ingredient to be organic, every choice to be optimal.

Now? Sometimes dinner is rice and beans with hot sauce. Sometimes I eat cereal for dinner because I'm tired. Sometimes I buy the conventional produce because that's what fits the budget. Long-term vegans understand that sustainability comes from flexibility, not perfection. We've stopped letting perfect be the enemy of good.

Final thoughts

The kitchen wisdom that develops over years of vegan cooking isn't about becoming a better chef. It's about becoming more relaxed, more intuitive, and more forgiving of yourself. The habits I've described aren't revolutionary.

They're practical adaptations that emerge when you stop treating veganism as a test to pass and start treating it as a life to live.

If you're newer to this journey, give yourself permission to develop these habits slowly. They can't be rushed or forced. They come from showing up in your kitchen, day after day, and paying attention to what actually works.

What's one small shift you could make this week to bring a little more ease into your cooking?

https://vegoutmag.com/lifestyle/s-bt-8-things-long-term-vegans-do-differently-in-kitchen/

10 eco-friendly vegan habits that truly make a difference

From vegoutmag.com

By Avery White

Beyond what's on your plate, these practical habits can deepen your environmental impact without requiring a complete lifestyle overhaul 

When I left my finance career at 36, I thought going vegan was the biggest environmental shift I'd ever make. And it was significant.

But five years in, I've realized that veganism opened a door rather than closed a chapter. It made me curious about where else my choices ripple outward.

The truth is, our daily habits carry weight beyond what we eat. Some changes feel small in the moment but compound over time, much like interest in a savings account.

Others require a bit more intention but become second nature within weeks. Here are ten habits that have genuinely moved the needle for me and might do the same for you.

1. Batch cook with seasonal produce

I used to buy whatever vegetables looked appealing at the store, regardless of season. Now I plan my weekly batch cooking around what's actually growing nearby.

Seasonal produce travels shorter distances, requires less energy for storage, and often tastes better because it's picked closer to peak ripeness.

Sunday afternoons, I'll roast a sheet pan of whatever's abundant, maybe squash in fall or zucchini in summer, and use it throughout the week. What seasonal vegetable have you been overlooking at your local market?

2. Embrace imperfect produce

About 30 to 40 percent of food in the United States goes to waste, and a surprising amount never even leaves the farm because it doesn't meet cosmetic standards. Those lumpy tomatoes and curved carrots taste exactly the same as their photogenic counterparts.

Many grocery stores now offer imperfect produce sections, and services like Misfits Market or Imperfect Foods deliver directly. I've found that cooking with "ugly" vegetables actually makes meal prep feel less precious and more practical.

3. Grow something, even if it's small

You don't need a backyard garden to experience the satisfaction of growing food.

A windowsill herb garden eliminates countless plastic clamshells from your waste stream over a year. I started with basil and mint, both forgiving for beginners, and now I can't imagine buying packaged herbs.

There's something grounding about snipping fresh rosemary for a dish you're making. It reconnects you to the process of food in a way that shopping can't replicate.

4. Rethink your relationship with packaging

Bulk bins changed how I shop. Bringing my own containers for oats, lentils, nuts, and spices has dramatically reduced the packaging cycling through my kitchen. Yes, it requires a bit of planning, but the rhythm becomes natural quickly.

When bulk isn't available, I choose the largest size possible to minimize packaging per serving. That five-pound bag of rice creates far less waste than five one-pound bags over time.

5. Compost your scraps

Food waste in landfills produces methane, a greenhouse gas significantly more potent than carbon dioxide in the short term.

Composting diverts that waste and creates something useful. Even apartment dwellers can compost using countertop systems or community drop-off programs.

I was intimidated by composting for years, thinking it would smell or attract pests. It doesn't, when done right. Start simple with a small bin and learn as you go. What's stopping you from trying?

6. Choose plant-based cleaning products

The shift to vegan eating naturally led me to examine what else I was bringing into my home.

Many conventional cleaning products contain animal-derived ingredients and harsh chemicals that end up in waterways. Plant-based alternatives work just as well without the environmental baggage.

I've also started making simple cleaners with vinegar, baking soda, and essential oils. It's cheaper, effective, and I know exactly what's in them.

7. Reduce water waste in the kitchen

Water consciousness wasn't on my radar until a trail running trip through drought-affected areas made it visceral.

Now I collect the water that runs while waiting for it to heat up and use it for plants or cleaning. I wash vegetables in a bowl rather than under running water.

These small adjustments add up. The average American family uses more than 300 gallons of water per day at home, and the kitchen offers plenty of opportunities to trim that number.

8. Invest in quality reusables

Cheap reusable bags that fall apart after a few months aren't actually sustainable. I've learned to invest in well-made items that last for years: sturdy produce bags, durable food storage containers, a reliable water bottle. The upfront cost pays off environmentally and financially.

My canvas grocery bags are seven years old now. They've prevented hundreds of plastic bags from entering the waste stream. Quality matters more than quantity when building a sustainable kitchen.

9. Support local vegan businesses

Where you spend money shapes what gets produced.

Supporting local vegan restaurants, bakeries, and food producers keeps money circulating in your community and reduces the transportation footprint of your food. It also signals market demand for plant-based options.

I make it a point to try a new local vegan spot each month. Some have become regular favourites. Others introduced me to cuisines I'd never explored. Who in your community is doing interesting plant-based work?

10. Share what you know without preaching

The most sustainable habit might be the ripple effect of your choices on others. When friends ask about my lifestyle, I share honestly but without pressure. I bring delicious vegan dishes to gatherings. I answer questions when asked and stay quiet when not.

Lasting change spreads through curiosity, not guilt. The people in my life who've shifted toward more plant-based eating did so because they saw it working for me, not because I lectured them.

Final thoughts

Environmental impact isn't about perfection. It's about direction. Each of these habits represents a small course correction that, over time, adds up to meaningful change. Some will resonate with your life immediately. Others might wait until you're ready.

What I've learned from both finance and veganism is that consistency beats intensity. The habit you maintain for years matters more than the dramatic gesture you abandon after a month.

Start where you are, pick one or two changes that feel manageable, and build from there. The planet doesn't need a handful of people doing sustainability perfectly. It needs millions of us doing it imperfectly but persistently.

https://vegoutmag.com/lifestyle/s-bt-10-eco-friendly-vegan-habits-that-truly-make-a-difference/

If your fridge is full of these 9 things, you’re living the understated vegan dream

From vegoutmag.com

By Adam Kelton

A fridge stocked with these nine essentials means you’re already living a low key vegan lifestyle without forcing it or overthinking it 

I didn’t fully understand the magic of a well stocked vegan friendly fridge until a late night make something from nothing moment a few months ago.

You know the scene: long day, fading energy, zero plan. I opened my fridge expecting disappointment.

Instead, I saw possibility. A tub of hummus. Two handfuls of spinach. Leftover roasted squash. A jar of chili crisp that was supposed to be for dumplings.

Ten minutes later, I was eating a warm, spicy, deeply satisfying bowl that tasted like something from a casual bistro.

And here’s the twist: the whole meal was plant based without me even trying.

That’s when it hit me: you don’t have to be vegan to live like one.

Sometimes all it takes is stocking your fridge with the right building blocks: ingredients that make eating plant first feel effortless instead of intentional.

1. Hummus that actually tastes homemade

There’s a reason nearly every plant forward eater keeps hummus on the weekly shopping list. It is protein rich, endlessly versatile, and wildly convenient.

Hummus becomes a meal with almost no effort. Spread it on toast, scoop it next to roasted vegetables, or whisk it with lemon and water into a creamy instant dressing.

Bigger why: Chickpeas require far less land and water than animal based proteins, making this simple spread a small but meaningful climate friendly choice.

2. Prepped greens that you’ll actually use

I used to buy kale with the confidence of a man convinced he’d become a smoothie person by Wednesday. Most of it wilted in the back of the crisper.

Everything changed when I started buying washed and ready greens like spinach, arugula, and romaine. When greens go straight from the container to the pan or bowl, you actually use them.

Step by step:

1. Choose one hearty green such as kale or chard.
2. Choose one tender green such as spinach or arugula.
3. Use tender greens raw and sauté the hearty ones into everything else.

Bigger why: Eating more greens supports heart and gut health and naturally reduces reliance on resource intensive dairy based meals.

3. A rotation of roasted vegetables batch cooked once a week

This habit will change your weeknight cooking forever. Roast vegetables on Sunday such as sweet potatoes, zucchini, squash, or cauliflower and you’ll have building blocks for fast lunches, bowls, and sides all week.

From my time working in luxury hospitality, I can tell you this: restaurants rely on prep. Home kitchens should too.

Bigger why: Batch roasting reduces energy use and helps prevent food waste which is a major climate challenge in modern households. Choosing seasonal produce amplifies this benefit. Eating more seasonal foods is considered one promising way to reduce the environmental impact of the diet because these ingredients often require fewer resources to grow and transport.

4. Creamy plant based milks that don’t taste like compromise

I’m not vegan, but I reach for oat or almond milk more often than not because barista blends have genuinely gotten good. Smooth, neutral, froth friendly.

Pro tip: Keep one unsweetened milk for cooking such as oat or soy and one specialty milk for coffee such as macadamia, cashew, or a solid barista blend.

Bigger why: Choosing plant based milk even part time cuts emissions and land use significantly.

5. A jar of something fermented

Kimchi, sauerkraut, or pickled vegetables add brightness and acidity to plant based meals and support gut health. A spoonful of kimchi beside roasted tofu or a grain bowl lifts the entire dish.

Bigger why: Fermented vegetables extend shelf life and help reduce food waste while offering a flavourful alternative to highly processed condiments.

6. At least one ready to eat plant protein

This could be marinated tofu, tempeh, lentil patties, or chickpea salad. The point is to remove the biggest barrier to eating more plants, which is time.

Step by step:
• Buy one pre seasoned tofu or tempeh product each week.
• Keep an emergency can of lentils in the fridge so it chills for fast salads.
• Use them to bulk up leftovers and bowls.

Bigger why: Plant proteins use far less land and water than animal based ones and support long term heart health. An observational study also suggests that increasing the proportion of plant based protein in the diet may reduce the risk of cardiovascular disease and coronary artery disease, which makes this swap a smart choice for both health and sustainability.

7. A line-up of bold sauces and condiments

Plant based meals shine with big flavour. Chili crisp, vegan pesto, tahini sauce, salsa verde, and miso ginger dressings are your high impact tools.

In restaurants, sauces create consistency even when the base ingredients change. They do the same at home and make vegetables exciting instead of repetitive.

Bigger why: Flavourful condiments help you use up stray produce and leftovers which reduces household waste.

8. High quality leftovers you actually look forward to

Leftovers are not just practical. They are strategic. A portion of last night’s lentil stew or roasted vegetable pasta becomes tomorrow’s lunch and keeps you from last minute takeout.

Most plant based dishes improve after a night in the fridge as flavours deepen and vegetables soak up seasoning.

Bigger why: Eating leftovers cuts packaging waste from takeout and stretches grocery dollars toward higher quality produce.

9. Something indulgent, cold, and vegan

Maybe it’s coconut milk ice cream, a dairy free chocolate mousse, or a small box of mochi. A plant forward lifestyle should feel abundant, curious, and pleasurable.

This was something I learned in hospitality. When food feels like care rather than restriction, people naturally choose it more often.

Bigger why: Positive experiences with vegan treats build long term habits which magnify both health benefits and environmental impact.

The quiet advantage of an unintentional vegan fridge

You don’t need to overhaul your identity to support the planet or your health.

You just need a fridge designed for ease, flavor, and versatility.

If yours is stocked with these nine essentials, you’re already doing what many people spend years trying to master: living a relaxed, low key vegan lifestyle without the pressure of labels or perfection.

You are eating fewer animal products, cutting waste, supporting the climate, and making weeknight meals easier and more delicious.

And the best part is that it feels natural.

https://vegoutmag.com/food-and-drink/c-if-your-fridge-is-full-of-these-9-things-youre-living-the-understated-vegan-dream/

19 Vegan Snacks That Are High in Protein

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.

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

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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.

https://www.health.com/high-protein-vegan-snacks-11806544