One of the first questions most people ask a vegan: ‘But where do you get your protein?’
If you’re conscious with your choices, a vegan diet can be naturally rich in protein from plant foods.
But what about healthy vegan snacks that are also high in protein?
There are a few simple ways to boost the protein content of your favourite plant-based snacks as you'll read below.
Be keen for beans
Beans and legumes are not just for your main meals.
Beans and legumes contain a good dose of protein, with between 12 to 18 grams of protein per cup.
Looking to add more beans or legumes into your snacks to boost the protein?
Why not try all of these options below:
- Roasting chickpeas in your favourite spices
- Adding black beans into your favourite brownie or muffin recipe
- Blitzing up some beans or chickpeas to make a homemade dip
- Making a mini burrito with mixed beans, salsa and avocado in a wholegrain wrap
Get a little nutty
Another great protein-rich addition to your healthy vegan snacks is nuts!
Nuts are a nutritious combination of plant-based protein, healthy fats and filling fibre.
Different nuts have different levels of protein.
Peanuts, pistachios and almonds are the topic picks, with 6 to 7 grams per serve.
Cashews, walnuts, hazelnuts and pine nuts have a moderate amount, with around 4 grams per serve.
Pecans and macadamias are on the lower side with 2 to 2.5 grams per serve.
You can also include nut butter as an easy protein boost.
Most nut butters contain 7 to 8 grams of protein per serve.
Pop in some seeds
Seeds are often overlooked when it comes to their protein levels.
But you might be surprised by what they have to offer you as they are an excellent source of protein.
As with nuts, the protein content in seeds depends on the seed type.
Pumpkin seeds and hemp seeds are at the top of the list, with 8 to 9 grams per serving.
Then sunflower seeds, flaxseeds, sesame seeds and chia seeds come in between 4.5 to 5.5 grams per serve.
You can also mix seeds in with some nuts to make your own awesome tasting trail mix (or you could try the Trail Mix Wholefoods Bars).
But you can also use them as an ingredient in a tasty snack.
You might add flaxseed to your baked treats, soak some chia to make a delicious chia pudding, blend some hemp seeds into a smoothie or blitz some pumpkin seeds into your bliss balls.
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Consider plant-based protein powders
Plant-based protein powders used to be less than pleasant.
But thanks to the boom of the vegan world, new and improved vegan protein powders are now on the market for you to try.
Now there’s one to suit almost any dietary requirements and preferences.
You can find these variations and more in most health food stores and in supermarkets too.
- Soy protein
- Rice protein
- Pea protein
- Hemp protein
- Fava bean protein
- Blended proteins (using two or more of the plant proteins above)
What's the best part about vegan protein powders as a protein source?
You can add them into just about any snack.
For example, you could try these below:
- Pop it into your favourite plant-based smoothie
- Mix into your vegan brownie recipe
- Blend it into your chia pudding
- Combine with nutritional yeast to sprinkle over popcorn
- Stir it through your favourite dip
Want to use protein powder in your healthy vegan snacks?
It’s a good idea to have one unflavoured powder and one flavoured – that way you can adapt it to any snack you want.
It's easy to get your protein once you know how
Vegan eating, at times, can definitely be a challenge.
Adding to this challenge is finding healthy protein filled vegan snacks to eat throughout the day.
So you need to plan ahead to make sure you're prepared.
Especially if you're looking at maintaining or wanting to increase your protein intake.
One of my favourite convenient protein-rich plant-based snacks is the Super Cubes Wholefoods Bars.
It combines plant-based protein with nuts, seeds and other wholefood ingredients to create a delicious snack.
They're certainly a great snack to have yourself, or even using them as a healthy kids snack too.
So make sure you have one on you at all times!