• Zoe Peled

The Top 5 High-Protein, On-The-Go Vegan Snacks


Image: www.realsimple.com


It’s the subject that comes into play with roughly 99.9 percent of conversations around veganism: protein.


Are we getting enough? Can we get enough protein from non-animal sources, and absorb it in the same way? How much do we really need?


While the answer to the first three questions is a resounding “ YES”, and the answer to the fourth question will vary based on our respective body and training areas of focus, there is an abundance of countless vegan protein sources that are readily

available, accessible at most mainstream grocery stores, and have macronutrient profiles to rival (and topple) those of their animal-protein counterparts.


Tofu, tempeh, seitan, and a myriad of faux meats on the market are providing new options in the plant-based realm for protein and culinary exploration. They can be incorporated into a wide variety of dishes and recipes. That said: let’s talk about protein

options when you don’t necessarily have the time to run through a full recipe, you’re on the go, you’re traveling, and you’re looking for that top- notch, convenient, plant protein boost.


Voila: The Top 5 High-Protein Vegan Snacks!

1. Roasted chickpeas (100g serving: 19g protein)


This recipe, care of the K.I. team, not only packs a protein punch, but the spices are completely customizable based on your preference. Go for classic (salt and pepper), spicy (cumin and cayenne), or my favourite: salt and vinegar.


2 15 oz cans chickpeas

1.5 tbsp olive oil or melted coconut oil

1 tbsp seasoning of your choice





The How To:

Preheat oven to 400ºF. Rinse chickpeas in cold water, then blot dry with paper towel.


Place chickpeas in a rimmed baking dish in a single layer. Drizzle with oil and seasoning, and mix to distribute. Bake for 45 – 75 minutes, stirring every 20 minutes or so, until chickpeas are crunchy all the way through and have turned medium brown.


Each oven varies, so make sure you test your chickpeas starting at about 45 minutes. You’ll want your chickpeas to end up similar to corn nuts in texture – nice ‘n’ crunchy!



2. Homemade Seitan Bites a.k.a. Homemade Jerky (100g serving: 20-30g protein based on recipe)


Seitan is not just for salads and the (quintessential) vegan bowl anymore. Pre-prep your bites in the air fryer, roast them in the oven, or pan fry them. When they’ve cooled down, divide them into re-usable containers or baggies. Not only are they ready for grab and go, they can also be added to a dish in a pinch if you find yourself at a restaurant or home without an abundance of vegan protein options.


Check out Coach K’s recipe here:


https://www.karinainkster.com/post/protein-vegan-meat-seitan-recipe



3. Protein Bars, Protein Snacks and Protein Powders


Pre-packaged protein items are beneficial for numerous reasons: they’re a great on- the- go option, they’re ideal for traveling, snacking while driving, hiking, and the list goes on and on. Though there is a wide (wide) range of options, my

three long- standing favourites are:


Simply Protein Bars (15g protein per serving-one bar is 40grams)


Herbaland Protein Gummies (50g serving has 10 grams of protein, but let’s go ahead and assume we’re having at least two. Therefore, 20 grams of protein!)



Image: Hannah H // Influenster

Profi Chocolate Mint Protein Powder (20g protein for one scoop)


*Disclaimer: there is no partnership or affiliation here. I have been vegan for almost twelve years, and after trying an array of items (the good and the bad), these top my list for taste, texture, and nutritional profile. Plus, you can bake with protein powder if you want to kick things up a notch!


4. Lupini Beans (100g serving, 12g protein)


Chickpeas, black beans, and kidney beans, step aside: the often underrated, under-mentioned Lupini Bean has something to say. Lupini Beans are popular (pickled, surprisingly) in many areas of the Mediterranean. Though there are a few varieties, they have a particularly bitter flavor, which is mitigated by extra thorough rinsing. Up to 2020, only 4% of lupin varieties were consumed by humans, with the remaining majority being used as animal feed. Slowly they’re growing to become a top, plant based nutrition source in the world market. Bonus properties: beta carotene, Vitamin E, and a high antioxidant factor!


5. Chia Pudding (100g serving, 17g protein)


If you haven't yet tried making your own chia pudding, you are in for a treat. These super seeds are not only a rock star in vegan baking, they boast a very impressive nutritional profile.


Let chia seeds steep in almond milk or another plant-based milk overnight to swell. Stir in the fruit or sweetener of your choice and serve for a sweet snack with a whole lot of protein. If you want something smoother, you can pulse the prepared

pudding in the blender. [The golden ratio: 3 tbsp chia seeds to 1 cup plant milk of your choice.]



The haters may say otherwise, however with the utmost of certainty: there is an abundance of nutrient dense, high-protein options, that won't break your budget, are delicious, and convenient to throw in your bag and hit the road. Keep calm, protein on, and check out these additional resources for more vegan intel:


The (first ever!) vegan protein calculator to determine just how much you need.


How to get plant protein *without a crap ton of sodium.


NBSV Episode 54: A Deep Dive on vegan protein and omega 3's



Sprouted Gains ebook: Your vegan athlete starter kit. Lose fat and gain muscle on a plant-based diet.