High protein snacks improve satiety, help with weight management, and can increase our overall protein intake. It can be difficult to meet this minimum daily requirement for protein, especially as a vegetarian. This post contains over 20 high protein snacks (with at least 5 grams of protein) that are relatively simple to make and keep in your fridge!
Those who want to build muscle or are physically active, the American College of Sports Medicine recommends 1.2-1.7 grams per kg of bodyweight – about 82 grams of protein per day for a 150 pound women.
Most research encourages distribution of your protein intake throughout the day, and these high protein vegetarian snack recipes are a delicious way to help you reach those goals (macronutrient breakdown included).
Why Choose a High Protein Snack?
Protein is important for a multitude of bodily processes, as well as weight management.
The body uses more calories to metabolize protein as compared to carbohydrates and fats. It also helps to keep us fuller for a longer period of time, thus decreasing hunger cues or mindless snacking.
Studies have found that consuming high protein snacks improve appetite control, satiety, and may lead to overall decreased caloric intake (1).
What are the Best High Protein Foods?
Amino acids are the building blocks of protein. There are 11 essential amino acids, which means the body cannot produce them and we must consume them from our diet. Animal products are high in these essential amino acids, and found in lower amounts in plant-based options.
The Academy of Nutrition and Dietetics state that a well-planned vegetarian or vegan diet can help prevent certain diseases, such as heart disease, Type 2 Diabetes, hypertension, and certain cancers (2). Use these high protein snack ideas to make the planning process easier!
Best High Protein Vegetarian Sources
- Peanut Butter: 7 grams (2 tablespoons)
- Low-fat Cottage Cheese: 13 grams (1/2 cup serving)
- Lentils: About 18 grams (1 cup serving)
- Edamame: 17 grams (per one cup serving)
- Tofu: 21 grams (1 cup serving)
- Greek Yogurt: 10-15 grams (1/2 cup serving)
- Black Beans: 8 grams (1/2 cup serving)
- Quinoa: 8 grams (1 cup serving)
- Amaranth: 9 grams (1 cup serving)
- Spirulina: 8 grams (2 tablespoons)
- Hemp Seeds: 10 grams (3 tablespoons)
- Almonds: 6 grams (1 oz serving)
- Tempeh: 18 grams (3 oz serving)
This post does contain Amazon affiliate links. At no additional cost to you, I receive a small compensation if a purchase is made – but I only promote products I actually use and love.
High Protein Vegetarian Snacks
From bean salads, to granola bars, to cottage cheese and Greek yogurt combos – these high protein vegetarian recipes are great ideas for a satisfying, filling snack!
Nutritional information is just an estimation, and individual ingredients and preparation may lead to discrepancies.
Feta Cucumber Bean Salad; 10g protein, 200 calories
Ingredients:
- 3/4 cup Garbanzo Beans
- 1 Tbsp. Feta Cheese
- 1/2 cup Chopped Cucumbers
- Light drizzle of Greek Salad Dressing (about a teaspoon)
Fresh, healthy, and simple with the beans adding some fiber, which most people are often lacking in. If this is too many beans for you, use 1/2 cup of beans and add some Chik’n Seitan for the additional protein – or just substitute the beans.
I use this vegetable chopper so the cucumbers are small, and diced the same size. You can prep this snack in advance for the entire week using this easy tool from Amazon!
Also try:
— Easy Chickpea Salad (two peas & their pod); 215 calories, 14g protein. This recipe combines Greek yogurt and chickpeas!
Crispy Roasted Salt and Vinegar Chickpeas (Avocado Skillet); 182 calories, 8g protein
Also try:
— Crispy Garlic Roasted or Air Fried Chickpeas (Avocado Skillet); 268 calories, 11g protein.
— Roasted Crispy Cannellini Beans (Toshi’s Table); 143 calories, 6g protein.
— Honey Roasted Chickpeas with Ginger (Dancing Through the Rain); 171 calories, 5g protein.
— Crispy Air Fryer Frozen Edamame (Avocado Skillet); 374 calories, 24g protein.
— Thai Tom Yum Roasted Mixed Nuts (Simply Suwanee); 210 calories, 5.6g protein.
— Moroccan Spiced Almonds (Kitchen Treaty); 232 calories, 8g protein.
Chickpea No Bake Cookie Dough Bites (Nourished by Nic); 128 calories, 6g protein
These cookie dough bites are the perfect protein treat – make a large batch and freeze to keep on hand for a quick, grab-and-go snack.
Also try:
— Vanilla Tahini Protein Balls (Kitchen Treaty); 235 calories, 6g protein.
— The BEST Biscoff Protein Balls (Bless This Meal).
Protein Mug Cake (Chocolate Baked Oats – World of Vegan); 529 calories, 10g protein
If you’re craving something sweet, try this delicious mug cake that has 10 grams of protein in it! A healthy dessert idea.
Also try:
— Pumpkin Banana Muffins (Cooking Gorgeous); 333 calories, 5g protein.
Lemon Berry Protein Popsicles
Why not eat a high protein snack in the form of a refreshing popsicle? Each popsicle has 11g of protein!
Easy Mushroom Jerky (Hassle Free Vegan); 159 calories, 8g protein
A unique take on beef jerky! Vegan, packed with flavor, and an easy, portable snack.
Greek Yogurt with a Chocolate Shell; 140 calories, 13g protein
Ingredients:
- Light and Fit Strawberry Cheesecake Greek Yogurt
- 1-2 teaspoons of Coconut Oil
- 1 Tablespoon of Chocolate Chips
Yogurt is a high protein snack without any additions- but this chocolate shell adds a sweet crunch. It’s perfect for a late night or midday treat.
Pour yogurt into a snack dish. Microwave the coconut oil and chocolate chips until the chocolate is melted – about 30-60 seconds. Stir the mixture, and pour over the yogurt. Put in the fridge for 15-30 minutes to harden. Try this with whipped cottage cheese as well!
Dark Chocolate Cheesecake Protein Pudding; 200 calories, 36g protein
This recipe uses Greek yogurt and protein powder, so it’s very high in protein – but you can’t even taste the protein powder. Split this recipe into two servings, and make mini pudding cups with 18 grams of protein.
Also Try:
— High Protein Mini Strawberry Cheesecake Cups (88 calories, 15g protein).
Egg Salad; 170 calories, 12g protein
Eggs are a lower calorie protein source which provides about 5-7 grams of protein per egg. Feel free to customize this egg salad however you like. The Everything but the Bagel seasoning gives it just enough flavor so it’s not too boring, but sometimes I like to add chopped pickles for some flavor and texture.
Whipped Honey Cottage Cheese Parfait (Avocado Skillet); 345 calories, 23g protein
Cottage cheese is another great way to increase protein intake – especially when it’s whipped! You could also spoon whipped cottage cheese onto a piece of toast, and just drizzle with honey and red pepper flakes (155 calories, 18g protein).
Also try whipped cottage cheese ice cream, or a whipped cottage cheese fruit bowl with honey.
Other cottage cheese recipes:
— Greek Cottage Cheese Bowl (Skinnytaste); 186 calories, 21g protein.
— Whipped Cottage Cheese Ice Cream (Eating Bird Food); 284 calories, 22g protein.
Easy Flaxseed Pudding (Through the Fibro Fog); 224 calories, 9g protein
This flaxseed pudding is just 4 simple ingredients- and an excellent source of fiber! Super easy to meal prep for a quick grab-and-go snack all week long.
5-Ingredient No Bake Granola Bars (health my lifestyle); 255 calories, 9g protein
These no bake granola bars can be made in 5 minutes! They’re also vegan and gluten-free.
Quick and Easy Beetroot Hummus (Oh My Veg!); 244 calories, 8g protein
Hummus makes an ideal healthy snack – high in both protein and fiber. Serve with your favorite vegetables or crackers.
Other dip recipes:
— Buffalo Chickpea Dip (health my lifestyle); 143 calories, 7g protein.
— High Protein Veggie Dip (Sammi Brando Nutrition).
Cherry Cheesecake Cottage Cheese Smoothie; 245 calories, 15g protein
Smoothies are a very convenient way to consume a lot of protein. Most protein powders contain at least 20 grams of protein per one scoop. This dark cherry cheesecake smoothie uses no protein powder, and tastes just like cheesecake!
Lentil Salad; 200 calories, 12g protein
Combine 1/4 cup of cooked lentils with red onion, diced red pepper and chopped walnuts for a deliciously crunchy snack that can be easily prepped ahead of time.
Some Additional Thoughts
A higher protein diet can have so many advantages! From more stabilized blood sugars, maintaining lean muscle mass, to weight management.
It can be difficult to reach the recommended 1.2-1.7 grams/kg/day, especially as a vegetarian and a busy mom! Sometimes it requires a little more though and planning. The more you do it, though – the easier it gets!
I hope these snacks will help you prioritize protein, even when following a more plant-based diet.
