Although finding vegan snack options is much easier than it used to be, when you’re hungry and on the go, grabbing a bite to eat during the day that both supports your protein needs and fuels you all day can feel like a lost cause.
Without the proper planning, vegan diets can lack protein content, and pre-packaged vegan snacks in particular can skimp on the quality protein your body needs to sustain you all day long (1).
Whether you’re looking to build some new lean muscle at the gym or are simply looking to improve your protein intake, selecting a meal or snack that’s high in protein can satisfy your hunger faster, increase your energy, and keep you fuller for longer (2).
Whatever reason you’re searching for something high protein and vegan to nibble on — when you’ve got the mid-day munchies, our selection of 11 high protein vegan snacks will get you through your day without forcing you to reach for something junky that derails you from your goals.
How to choose high protein vegan snacks
When it comes to making your next high protein vegan snack pick, here are a few things to consider:
- Protein. Protein is more than just a great way to make progress at the gym — it’s also a great way to stay full and avoid any lingering feelings of hunger after a meal. Choosing a high protein vegan snack option will help you consume the FDA’s recommended daily 50 grams of protein, based on a 2,000 calorie diet, and stay fuller and energized for longer (3, 4).
- Fiber. Protein is great for feeling full, but so is fiber. Eating a meal packed with protein and fiber will encourage slow and controlled digestion, optimize your daily energy intake, and ensure you stay fuller and energized longer (5, 6).
- Added sugar. Many pre-packaged snacks contain added sugars to improve their taste, and although vegan snacks may seem like a more health-conscious option than some traditional snacks, they’re no exception. The Daily Value for added sugars is 50 grams per day based on a 2,000 calorie daily diet. To avoid unwanted added sugars, make sure to check the label to ensure you’re conscious of the sugar you’re consuming (7).
- Artificial flavorings and additives. Pre-packaged snacks frequently sneak in artificial flavorings and additives to enhance their products, but vegan snacks can contain a lot more than you might expect. They typically include more additives than average because they need thickeners, emulsifiers, stabilizers, and flavor additives to mimic the flavor and texture of their non-vegan alternatives. If you’re looking to avoid artificial additives and flavorings, the GreenChoice marketplace is an easy place to check if an item contains highly processed ingredients or additives.
- Essential vitamins and minerals. Vegan diets have plenty of access to essential vitamins, but a poorly constructed plant-based diet can lead to vitamin deficiencies for several vitamins like iron, B12, zinc, and more. Meeting those dietary requirements is as easy as doing your research. Read the label on your potential snack picks, and keep in mind, Snacks with a 20% daily value of any nutrient are considered a good source (8, 9, 10).
GreenChoice Top Picks
1. Wonderful Pistachios Roasted Salted Pistachios
These roasted pistachios are a good source of fiber and protein. They contain 5g of protein – 10% of DV – and 3g of fiber – 11% of DV – per serving. Also, they are packed with vitamins and minerals such as vitamin B6, thiamine, copper, and manganese.
2. Larabar Peanut Butter Chocolate Chip Bar
These gluten-free bars are made with only 4 ingredients: dates, peanuts, Fair-Trade chocolate chips, and sea salt. One bar is a good source of fiber and protein providing 10% of the daily value of fiber and 10% of the daily value of protein.
3. Omega3 Trail Mix Good & Gather
This trail mix is made with cranberries, almonds, walnuts, and pecans. It offers 5g of protein – 10% of DV – and 2g of fiber – 8% of DV – per serving. In addition to being a good source of fiber, it’s packed with omega-3. One serving contains 29% of the 1.6 daily value of ALA.
4. Planters Deluxe Whole Cashews
These whole cashews contain 5g of protein per serving which equals 10% of the daily value. It’s a good source of essential minerals and provides 20% of DV of magnesium, 25% of DV of manganese, and 15% of DV of phosphorus per serving.
More high protein vegan snacks
5. No Cow – Chocolate Peanut Butter Energy Bar
This gluten-free bar is made with a plant protein blend, peanuts, cocoa butter, and almonds. It’s an excellent source of protein with its 21g of protein content per serving which is the highest of the bunch. Also, it’s very high in fiber and offers 17g of fiber – 61% of DV – per serving.
6. Vega Protein Crisps Garlic & Herb
These gluten-free chips are made with rice and pea protein blends and baked with sunflower oil. They provide 15 g of protein per serving which equals 25% of the daily value. Also, they are high in iron offering 15% of the daily value per serving.
7. Square Organics Chocolate Coated Peanut Butter Protein Bar
This dark chocolate-coated protein bar is packed with peanuts, oats, and almonds. In addition to being high in protein, it’s a good source of fiber. One bar offers 13g protein and 3g fiber which equals 12% of the daily value. Also, it’s organic and gluten-free.
8. Bigs Pumpkin Seeds Homestyle Roasted Simply Salted
These pumpkin seeds are a good source of fiber and protein. They provide 8g of fiber – 29% of DV – and 10g of protein – 19% of DV – per serving. Also, one serving offers 15% of the daily value of iron. Since these seeds are salted, they are high in sodium and contain 53% of the daily value of sodium per serving.
9. Skout Protein Bar Chocolate Cherry
This vegan protein bar is packed with cocoa, sunflower seeds, pumpkin seeds, dates, and cherries. It’s certified organic and provides 6g of fiber – 21% of DV – and 10g of protein per serving. Also, it doesn’t contain any added sugar instead it’s sweetened with dates and cherries.
10. Popcorners Protein Crisps Flex Bbq
These gluten-free crisps are packed with soy protein and offer 10g of protein per serving. Also, they are a good source of fiber and provide 4g of fiber which equals 14% of the daily value per serving.
11. Hemp Yeah Dark Chocolate Almond Sea Salt Bars
This vegan bar is packed with hemp seeds which are a great source of protein, omega 3s, and minerals. It offers 3g of fiber – 11% of DV – and 10g of protein – 16% of DV – per serving. Also, it provides at least 20% of the daily value of magnesium, phosphorus, zinc, and magnesium per serving.
Key takeaways for buying high protein vegan snacks
Being vegan and eating a high protein diet can be a formidable challenge when it comes to finding snacks to satisfy your hunger when you’re out and about. Luckily, finding high-protein vegan snacks isn’t impossible and doesn’t have to mean compromise.
Despite the misconception that all vegan products are healthy, as is in any pre-packaged snack, high-protein vegan snacks can have as much sugar as their alternatives. Check the ingredient labels to avoid any unwanted sugars, and remember to consume added sugar in moderation.
Pre-packaged vegan snacks can also contain excess artificial additives and flavorings, so if you’re looking to steer clear of any, do your research and utilize sources like our GreenChoice filters to help you find your ideal snack match.
When choosing, check the ingredient labels of prospective snacks and grab choices high in nutrients and vitamins, and remember, snacks with a 20% daily value of any nutrient for a good source.
Hopefully, with our top 11 high protein vegan snacks and tips on finding them, vegan snack time won’t be so hard after all.
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