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.
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 fiber.
Spread peanut butter on apple slices for a high-protein, high-fiber snack. Sprinkle hemp seeds for extra protein and added crunch.
Peanut butter can also be high in fat, so be mindful of serving sizes.
Combine your favorite 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.
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.
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 fiber and low in fat.
Choose a high-protein vegan yogurt, such as coconut- or cashew-based yogurt, and layer it with your favorite fruits. You can also make a homemade granola using oats, coconut oil, walnuts, and chia seeds for added protein and healthy fats.
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.
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.
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.
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.
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.
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 fiber and low in fat.
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 savory version, spread hummus and top with spiced vegetables and vegan cheese.
Cook brown rice. Flatten a portion of rice in your hand, place tempeh and a roasted vegetable mix in the center, and roll into a ball. Serve with soy sauce.
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.
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.
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.
Blend drained chickpeas with parsley, cilantro, onions, garlic, and spices. Add chickpea flour to the mixture and form small balls. Fry until golden brown.
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.
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.
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, fiber, 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.
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, savory 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.
