10 Portable High Protein Vegan Snack Ideas

a bag of dry roasted edamame snack

Looking for high protein vegan snack ideas? The words “high protein” and “vegan” often doesn’t come together in the same sentence in the conversations of a lot of non-vegans.

If you’ve stopped consuming animal products and told people about it, then chances are at some point you have been asked “where do you get your protein from?”

One of the most common myths is that good quality complete protein is only found in meat, eggs, and dairy products. If you’re an athlete then your diet probably focuses on “lean protein,” aka meat like turkey breasts, because someone claimed at some point that you need to consume lots of meat to build muscle and strength, but in actuality there are so many world champion vegan athletes who have long debunked those claims.

The Problem With Too Much Animal Protein

The problem is Americans eat too much protein from animal foods, these foods contain high levels of cholesterol and saturated fat which can lead to heart attacks and strokes. The western diet tends to focus on the meat as the main part of the meals, the starches and vegetables as side dishes, and a piece of fruit after the meal for dessert. This causes the problem of too much animal protein in the diet, and this can lead to serious health problems such as cancer, heart disease, and osteoporosis.

These problems can be avoided by replacing your animal proteins with plant-based proteins. There is protein in all plant foods in various amounts. Fruits in general have a low protein content, like a medium sized banana for example, it has 1.1g of protein. While other plant foods like legumes, nuts, seeds, soy products like tofu, have a very high protein content. Snacks made with these foods also tend to be high in protein, so just mention any of these foods the next time you’re asked “where do you get your protein from?”

Here are some high protein vegan snack ideas:

1. Almonds

The almond tree originate from the Middle East and North Africa. Of all the tree nuts out there, almonds rank the highest in the amount of protein, a handful of them has more protein than an egg. It also contains the most fiber, calcium, vitamin E, and niacin. A 1 oz serving of roasted almonds (about 23 kernels) provide you with just over 160 calories, and 6 g of protein. They are often sold in little bags or pouches and are extremely convenient and portable to bring with you anywhere. 

2. Edamame

Edamame are young green soybeans that are gluten-free and low in calories, they are a complete protein that contains all 9 essential amino acids. You can often find them at grocery stores in frozen, fresh, or dried snack forms. Just 1 cup of cooked edamame gives you 17g of protein, making this an incredible vegan protein source.

3. Seeds

Just like nuts, eating seeds give you lots of protein and good healthy fats. There are many types of seeds and so here I’ll list my top 5 favorites:

Hemp seeds: Often touted as a super food, it has healthy omega 6 & omega 3 fats in a perfect 3 to 1 ratio. Whole hemp seeds have a 33% protein content, there is 11g of protein in a 3tbsp serving. Because it contains all of the essential amino acids, hemp is considered a complete protein. 

Pumpkin seeds: Very good source of phosphorous, magnesium, manganese, and copper. It has 5g of protein per 1 ounce serving.

Sunflower seeds: High in vitamin E, copper, and vitamin B1. They have 10g of protein per cup. 

Sesame seeds: Contain high levels of heart-healthy phytosterols which helps lower cholesterol. It has 5g of protein per 3tbsp serving.

Chia seeds: Chia seeds has a lot of omega 3 fatty acids which helps increase the “good” HDL cholesterol, this helps decrease the chance of a heart attack or a stroke. It has 5g of protein per 1 ounce serving. 

4. Clif bars

This is a vegan nutritional supplement energy bar, made with 70% organic ingredients like whole grain rolled oats. The regular Clif Bars come in 19 different flavors, each bar gives you 250 calories and about 10g of protein. The Clif Builder is the high protein version of the regular Clif Bars, with 20g of protein per bar. Both are tasty and convenient to bring along to work, I often eat 2 regular Clif Bars to replace a lunch meal.

Read More: Full Review of Clif Bars

5. Corn nuts

Corn nuts are made with whole corn kernels that are deep fried till hard and delicate. They can be found in the snack aisle of a store along with the chips . They are often high in fat and sodium, but they are also a good source of protein at 9g per serving of 100g.

6. Hummus & cracker

Originating from the Middle Eastern cuisines, hummus is dip that is made with mashed chickpeas and blended with tahini, lemon juice and salt. Hummus is very high in protein since it’s made from chickpeas which have 19g of protein per 100g serving. Clover Leaf hummus snacks come in a variety of flavors such as Jalapeno and Roasted Red Peppers, 1 serving gives you 160 calories and 5g of protein.

7. Ritz sandwiches

A lot of people would likely assume Ritz crackers isn’t vegan because it’s texture is so buttery and flaky. It’s one of those accidentally vegan things where it might surprise you to know it’s made with all vegan ingredients. The Ritz peanut butter sandwich crackers are also vegan, it has 4g of protein per serving.

8. Pistachios

Pistachios come from the cashew family and it’s tree originate from Central Asia and the Middle East. These nuts are lower in calories compared to other nuts and are high in protein, a 1 ounce serving has 160 calories and 6g of protein. In addition to the high quality protein, it is also a good source of fiber, vitamin B6, thiamin, magnesium, and iron.

9. Beanitos Black Bean Chips

Beans are high in protein, that’s why it’s commonly in the diet of vegans and vegetarians. These chips are made with black, white or pinto beans mixed in with whole grain rice, this makes it a complete protein. 1 serving of these chips give you 4g of protein.

10. Tofu dessert

tofu dessert sunrise
sunrise tofu dessert – mango flavor

These tofu desserts are made with soft silken tofu, it is soft, creamy, and custard-like. Each serving has 100 calories and 5g of protein. Sunrise is a company that sells these tofu desserts, they are commonly sold in stores here in Canada and in some parts of the USA. There’s a bunch of different ways you can eat them, such as adding in some granola, fruits, and dried nuts. You can even put it in your smoothies for added creaminess. They can even be used to replace eggs in baking.

2 thoughts on “10 Portable High Protein Vegan Snack Ideas

  1. Marlinda says:

    Hey Kent,

    I’ve actually been wondering about this subject. I read somewhere that beans and legumes have protein but it’s not ‘complete protein’ so people were still having protein deficiencies. Do you know anything about this? What are your thoughts?

    Another question. My hubby LOVES tofu but everyone gives him a hassle because tofu is soy and soy has estrogen which isn’t good for men in high amounts (supposedly). What are your thoughts? Do you eat a lot of tofu?

    Thank for the info,
    Marlinda

    • Kent says:

      Hello Marlinda, thanks for reading my posts.

      The thing with beans and legumes is that they need to be paired with rice to have all the amino acids, so if you’re eating beans then eat them with rice and then you will get complete protein. I love tofu too and I eat them pretty often. I also eat soy from other sources such as soy milk. I didn’t know soy creates estrogen problems for men, but I haven’t felt any problems so far. I would suggest you check out other sources of vegan protein if that’s the case, I have written a post where I listed the Top 10 Vegan Foods High In Protein, most of them are not soy-based. I hope you check it out and find it helpful.

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