You’re dragging and need an energy boost, but don’t want another cup of coffee or energy drink. We’ve got you covered with 10 high protein plant based snacks that will pep you up and power you through your day without the crash. Forget those sugary snacks that spike your energy then drop you like a rock.
These tasty bites are packed with protein from plants, not animals, so you get sustained energy and lots of other nutritional benefits too. Whether you need a pick-me-up for your 3 PM slump or want to fuel up before hitting the gym, you’ll find something here to satisfy your craving and energize your body and mind. Ready to boost your energy the healthy way? Read on for 10 high-protein plant-based snacks made from the best nature has to offer.
Banana Chocolate Peanut Butter Protein Bars
These protein-packed bars are the perfect pick-me-up when your energy starts flagging. With bananas, peanut butter, and chocolate, they taste like a treat but contain 10 grams of plant based protein per bar to keep you going.
You’ll need just six ingredients:
›3 ripe bananas,
›1/2 cup creamy peanut butter,
›1/3 cup plant-based protein powder (we like pea or rice),
›1/3 cup semi-sweet chocolate chips,
›2 tablespoons honey or maple syrup,
›1 teaspoon vanilla extract.
Mash the bananas, then mix in the peanut butter, protein powder, chocolate chips, honey, and vanilla. The dough should be thick and sticky.
›Press into an 8-inch pan lined with parchment paper.
›Refrigerate for at least 2 hours before cutting into bars.
Keep any leftover bars refrigerated for up to 5 days. Or, wrap individually and freeze for up to 3 months.
With banana for potassium, protein powder for sustained energy, and healthy fats from the peanut butter, these bars provide balanced nutrition to satisfy you for hours. Best of all, they prove that plant-powered protein can be just as delicious as the whey alternative. Give them a try—your body and taste buds will thank you!
Salt and Vinegar Roasted Edamame
Those salt and vinegar roasted edamame are addictively crunchy and packed with high protein plant based snacks. Here’s how you can make them at home:
-1 pound frozen edamame in the pod
-2 tablespoons olive oil
-1/2 teaspoon salt
-1/4 cup rice vinegar or cider vinegar
-1/4 teaspoon crushed red pepper flakes (optional, for some heat)
- Preheat the oven to 400°F and line a large rimmed baking sheet with parchment paper.
- Rinse the edamame briefly under cold water to thaw and pat dry with a towel. Transfer to the prepared baking sheet and toss with the olive oil, salt, vinegar, and red pepper flakes (if using).
- Spread into an even layer and roast, stirring once halfway through, until the edamame are tender when squeezed and lightly charred in spots, about 25 to 30 minutes.
- Let cool slightly, then squeeze the edamame from their pods directly into your mouth. The pods should slip right off. Discard the pods.
These roasted edamame pack 16 grams of plant based protein per half cup, so they’re perfect for boosting your energy in a pinch. The vinegar adds a tangy kick, while the olive oil helps the edamame get nicely caramelized as they roast. Make a big batch since they’re also great cold or at room temperature and will last up to 1 week stored properly in an airtight container. Your taste buds will thank you!
Roasted Chickpeas: Crunchy, Savory Snack
Roasted chickpeas are a high protein plant based snacks that satisfy cravings for something crunchy and savory. Chickpeas, also known as garbanzo beans, are a great source of plant-based protein, fiber, and various minerals.
To make roasted chickpeas, simply drain and rinse one 15-ounce can of chickpeas. Pat the chickpeas dry with a towel or paper towels. Toss with 1 tablespoon of olive oil or melted coconut oil and 1/2 teaspoon of salt. You can also add your favorite spices like:
- Chili powder for some heat
- Cumin and coriander for an Indian-inspired flavor
- Paprika and garlic powder for extra flavor
Spread the chickpeas on a baking sheet in an even layer. Roast at 400 F for about 30-40 minutes, stirring occasionally, until the chickpeas are golden brown and crunchy. The chickpeas will continue to crisp up as they cool.
These protein-rich morsels satisfy cravings for something salty while providing nourishment. The chickpeas are high in manganese, folate, phosphorus and thiamine. Manganese helps with bone health and metabolism, while folate aids cell growth and phosphorus is important for bone health. Thiamine helps convert carbohydrates into energy.
Enjoy your roasted chickpeas on their own, or add to salads for extra crunch and nutrition. You can also sprinkle them on yogurt or oatmeal. Store any leftover roasted chickpeas in an airtight container for up to 1 week.
Roasting chickpeas is an easy way to make a healthy, homemade snack option that gives you an energy boost and satisfies your need for something crunchy. Best of all, chickpeas provide sustainable plant-based protein that’s good for you and the planet.
Sweet Cherry Chocolate Chia Pudding
A sweet treat that also packs a protein punch, this cherry chocolate chia pudding will boost your energy and satisfy your sweet tooth. Chia seeds are a superfood loaded with fiber, omega-3 fatty acids, and protein. Paired with cocoa powder, almond milk, and cherries, this pudding makes a perfect portable snack or quick breakfast.
To make the pudding, combine 1 cup almond milk, 1/4 cup chia seeds, 1 tablespoon cocoa powder, and 2 teaspoons maple syrup in a jar or container. Seal and shake well to combine. Let sit in the refrigerator overnight, shaking occasionally, until the chia seeds absorb the liquid and swell up, creating a tapioca-like texture.
For extra decadence, top the pudding with:
- Chopped pitted cherries: Cherries provide anthocyanins, compounds that act as antioxidants and give cherries their bright red color.
- Almond butter: Nut butters add healthy fats, protein, and a creamy texture.
- Cacao nibs: Crunchy cacao nibs provide an chocolatey burst of flavor with each bite.
- Coconut whipped cream: Light, fluffy whipped cream made from coconut milk gives a dairy-free topping that melts into the pudding.
With 10 grams of protein per half cup serving, this chocolate cherry chia pudding will satisfy you and give you an energy boost to power through your day or afternoon slump. The chia seeds provide a good source of fiber to keep you feeling full, while the almond milk and maple syrup add natural sweetness without a sugar crash.
Whether enjoying it for breakfast, as a midday snack, or even for dessert, this decadent yet nutritious cherry chocolate chia pudding is a treat you can feel good about. Your taste buds and your body will thank you.
Bean Chips: Crispy Chips Made From Beans
Bean chips are a crunchy, high protein plant based snacks made from beans like chickpeas, black beans or lentils. Just a few simple ingredients and a little time in the oven are all you need to make a batch of bean chips. They have a satisfying crunch and savory, umami flavor from the beans.
To make bean chips:
- Preheat your oven to 400 F and line a large baking sheet with parchment paper.
- Drain and rinse one 15 ounce can of chickpeas, black beans or lentils. Pat the beans dry with a towel to remove excess moisture.
- Toss the beans with 1-2 tablespoons of olive oil or melted coconut oil and spread in an even layer on the prepared baking sheet.
- Season the beans generously with salt and any spices you like, such as chili powder, cumin, garlic powder or nutritional yeast. Toss to coat evenly.
- Spread the beans in an even layer on the baking sheet. Don’t overcrowd them.
- Bake for 30-40 minutes, stirring once halfway through, until the beans are crisp and lightly browned.
- Let the chips cool slightly, then enjoy on their own or dip in guacamole, hummus, salsa or your favorite dip! Store any leftover chips in an airtight container for up to 1 week.
Bean chips are a perfect to boost your energy with high protein plant based snacks. A 1/2 cup serving of chickpea chips has about 15 grams of protein and lots of fiber. They have a satisfying crunch but are still lighter than potato chips. Keep a batch on hand for a protein pick-me-up or to satisfy a craving for something salty and crunchy. Your taste buds and body will thank you!
Jerky: Meaty Chewy Snack Made From Plants
Jerky is typically made from meat, but plant-based jerky options are becoming more popular and available. Plant-based jerky is made from ingredients like soy, wheat gluten or pea protein and provides a chewy, savory snack option for vegans, vegetarians and flexitarians.
•Tofu jerky: Made from pressed tofu that is marinated and dehydrated. Brands like Tofurky, Louisville Vegan Jerky Co. and Primal Spirit Foods offer tofu jerky in flavors like Thai Peanut, Hickory Maple BBQ and Teriyaki.
•Seitan jerky: Made from wheat gluten that is seasoned and dehydrated. Seitan jerky has a texture very similar to meat jerky and brands like Louisville Vegan Jerky Co. and Primal Spirit Foods offer flavors such as Sweet Heat BBQ, Maple Chipotle and Lemon Pepper.
•Pea protein jerky: Made from pea protein isolate, pea protein jerky has an ultra-meaty texture. Brands like Louisville Vegan Jerky Co. and Primal Spirit Foods offer pea protein jerky.
•Coconut jerky: Thin strips of coconut meat are marinated and dehydrated to produce coconut jerky. Coconut jerky has a slightly chewy, fibrous texture and natural sweetness. Brands like The Jerky Shop offer coconut jerky in flavors such as Teriyaki, Sweet Chili and Maple BBQ.
•Mushroom jerky: Mushrooms like shiitake, oyster or portobello are marinated and dehydrated to make mushroom jerky. Mushroom jerky has an intensely savory, umami-rich flavor and meaty texture. Brands like The Mushroom Jerky Company and Pan’s Mushroom Jerky offer mushroom jerky.
Plant-based jerky options provide the same chewy, savory satisfaction of traditional meat jerky, just without the meat. Stock up your pantry with a variety of plant-based jerky options for a protein-packed snack anytime.
Rosemary Lemon Baked Lentil Chips by That Vegan Babe
Rosemary Lemon Baked Lentil Chips are crispy, crunchy chips made from lentils, fresh rosemary, lemon juice and just a touch of salt. They make a perfect healthy snack packed with plant-based protein.
To make these savory chips, you’ll need:
- 1 cup green lentils, rinsed
- 2 tablespoons fresh rosemary, minced
- 2 tablespoons lemon juice
- 1/2 teaspoon salt
- 2 tablespoons olive oil
Preheat the oven to 350 F. Spread the lentils on a baking sheet in an even layer.
Mix the rosemary, lemon juice, salt and olive oil. Pour over the lentils and toss to coat evenly. Spread back into an even layer.
Bake for 30-40 minutes, stirring occasionally, until the lentils are crunchy and lightly browned.
Let cool completely on the baking sheet. Enjoy your rosemary lemon lentil chips by themselves or dip in hummus, guacamole or your favorite dip. Store any leftovers in an airtight container.
These crispy lentil chips are:
•High in protein. Lentils provide 18 grams of protein per cooked cup, making these chips a perfect meat-free protein boost.
•Gluten-free. For those avoiding gluten, lentils are naturally gluten-free.
• Heart healthy. Lentils are high in fiber, iron and magnesium which are all good for heart health.
•Budget-friendly. Lentils are one of the most affordable sources of plant-based protein.
•Easy to make. This simple recipe comes together quickly and the oven does all the work.
For extra lemon flavor, add a bit more lemon juice. You can also use fresh thyme in place of the rosemary. Try chili powder and lime juice for a spicy, tangy version. The possibilities are endless!
Smoothies: Nutritious Fruit and Green Smoothies
Smoothies are a great way to boost your energy with plant-based protein. Blend up one of these nutritious fruit and green smoothies for a quick pick-me-up.
Banana Nut Smoothie
- 1 banana
- 1 cup almond milk
- 2 tablespoons almond butter
- 1 tablespoon hemp seeds
- 1/2 teaspoon cinnamon
Blend all ingredients until smooth and creamy. The banana provides potassium, the almond milk and butter offer protein, and the hemp seeds contain omega-3 fatty acids to keep you satisfied.
Berry Green Smoothie
- 1 cup spinach
- 1 cup mixed berries (like raspberries, blueberries and strawberries)
- 1 cup coconut water
- 1 scoop plant-based protein powder (optional)
Blend the spinach, berries and coconut water until the spinach is fully incorporated. Add protein powder for an extra boost if desired. Berries provide antioxidants and spinach packs in folate, vitamin A, and magnesium.
Chocolate Peanut Butter Smoothie
- 2 bananas
- 2 tablespoons peanut butter
- 2 tablespoons cacao powder
- 1 cup plant-based milk (like oat or soy milk)
- 1 cup ice (optional)
Blend all ingredients until creamy and frosty. The bananas give this shake a milkshake-like consistency, while the peanut butter and cacao add protein and richness. For an icier shake, add 1 cup of ice.
These smoothies provide healthy fats, protein and nutrients to keep you energized for hours. Blend up one of these recipes, or get creative and mix in your own favorite ingredients like mango, avocado, flax or chia seeds. Your plant-powered smoothie options are endless!
Black Bean Chocolate Protein Balls
These high protein plant based snacks are perfect for an energy boost. Black beans, cocoa powder, and maple syrup combine for a fudgy treat that satisfies your sweet tooth and keeps you fueled for hours.
- 1 15-ounce can black beans, drained and rinsed
- 1/3 cup cocoa powder
- 1/3 cup maple syrup
- 1 teaspoon vanilla extract
- 1/2 teaspoon salt
- Add the black beans, cocoa powder, maple syrup, vanilla, and salt to a food processor. Blend until mostly smooth, scraping down the sides as needed.
- Roll the mixture into 1-inch balls and place on a plate or baking sheet.
- Refrigerate the protein balls for at least 2 hours before eating. This allows the flavors to blend and helps the balls firm up.
- Enjoy your black bean chocolate protein balls within 1 week. You can store any leftovers in an airtight container in the refrigerator.
These energy-boosting bites are packed with high protein plant based snacks from black beans, healthy fats, and natural sugars to satisfy your cravings in a nutritious way. The chocolatey flavor comes from antioxidant-rich cocoa powder and a touch of maple syrup. Vanilla and salt enhance all the flavors.
With around 5 grams of protein and 100 calories per ball, these high protein plant based snacks are perfect for an afternoon pick-me-up or post-workout recovery. The fiber from the black beans and cocoa will keep you feeling full too. For extra protein, you can add a scoop of your favorite vegan protein powder to the food processor.
Next time your energy is lagging, grab one of these chocolatey black bean protein balls. Your body and taste buds will thank you.
Sweet Cherry Chocolate Chia Pudding
A sweet treat that’s also good for you? Yes, it’s possible! This cherry chocolate chia pudding is packed with protein from chia seeds, antioxidants from cherries, and healthy fats from coconut milk. It’s naturally sweetened and so delicious you’ll feel like you’re indulging.
Chia seeds are tiny but mighty seeds that are high in fiber, protein, and omega-3 fatty acids. When soaked in liquid, they swell up and develop a tapioca-like texture. For this pudding, the chia seeds are blended into coconut milk and a bit of honey, then refrigerated until thickened.
•1 (14 ounce) can full-fat coconut milk
•1/3 cup chia seeds
•2 tablespoons honey (or maple syrup for vegan option)
•1 teaspoon vanilla extract
•1 cup pitted cherries (fresh or frozen)
•2 ounces dark chocolate (at least 70% cocoa), chopped
- Combine the coconut milk, chia seeds, honey, and vanilla in a blender until smooth. Pour into glasses or jars.
- Refrigerate for at least 2 hours, stirring occasionally, until the pudding thickens.
- Top each serving with cherries, chocolate shavings, and an extra drizzle of honey if desired.
- Enjoy your cherry chocolate chia pudding! Store any leftovers in the refrigerator for up to 5 days.
The chia seeds provide a whopping 10 grams of fiber and 6 grams of protein per serving. Paired with the cherries and dark chocolate, this snack will give you an energizing boost of nutrition to power you through your day. Your taste buds will rejoice in this delicious yet nutritious treat.
High Protein Plant Based Snacks FAQs
What are some common questions people have about high protein plant based snacks? Here are a few of the FAQs:
Are nuts and seeds high in protein?
Yes, nuts and seeds are excellent sources of plant-based protein. Some of the highest options include:
- Almonds – 6 grams of protein per ounce, with healthy fats and fiber.
- Peanuts – 7 grams of protein per ounce. Peanut butter has 8 grams per 2 tablespoon serving.
- Pumpkin seeds – 9 grams of protein per ounce. Also high in zinc and magnesium.
- Sunflower seeds – 6 grams of protein per ounce. High in vitamin E, selenium and B vitamins.
What about nut butters?
Nut butters like peanut butter, almond butter and sunflower seed butter are also high in protein. Look for options with no added sugar. Two tablespoons contain 8-10 grams of protein. Spread on bread, fruit or eat by the spoonful.
Are there any bean-based snacks?
Yes, beans are a fantastic source of plant-based protein. Some options include:
- Hummus and veggie sticks or pita chips – 2 tablespoons of hummus has about 3 grams of protein.
- Edamame (steamed soybeans) – 1 cup has 8 grams of protein. Season with salt and spices.
- Black bean chips or lentil chips – Usually 3-5 grams of protein per ounce. Check the nutrition label.
- Trail mix with beans and nuts – Look for a mix with edamame, lentils or bean chips for a protein boost. Homemade versions typically have more protein than pre-made mixes.
What about protein powders and bars?
Vegan protein powders made from pea protein, rice protein or hemp protein contain 15-20 grams of protein per scoop. Add to smoothies, oatmeal or nut milk. Vegan protein bars can have 10 grams of protein or more. Look for options low in sugar.
With a little planning, you can easily boost your protein intake with delicious high protein plant based snacks. Mix and match from the options above for a perfect snack. Let me know if you have any other questions!
So there you have it,10 easy high protein plant based snacks featuring plants to boost your energy and keep you satisfied. Forget those sugary, carb-loaded snacks that cause an energy crash. These protein-packed bites will fuel your body and mind. Whether you need an afternoon pick-me-up or want to avoid hangry outbursts, these snacks have got you covered.
Best of all, they are made from whole foods and ingredients you can feel good about. Your body and the planet will thank you. Now go ahead and give a few of these a try – your new go-to snacks await! What are you waiting for? A boost of energy is just a few bites away.