15 Low-Calorie High-Protein Snacks (Vegan)

If you’re following a vegan diet and are looking for low-calorie, high-protein snacks to keep you fueled throughout the day, you’ve come to the right place.

Whether you’re working towards fitness goals, managing weight, or simply want a nutritious snack, these plant-based protein-packed options will help you stay full and energized.

In this blog post, we’ll explore a variety of tasty, easy-to-make snacks that fit your vegan lifestyle.

Plus, we’ll dive into the benefits of incorporating high-protein, low-calorie snacks into your routine and offer tips on how to make the most of your snacking habits.

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Why Low-Calorie, High-Protein Vegan Snacks?

Before we dive into the snack ideas, let’s explore why high-protein, low-calorie snacks are an important part of a balanced diet, especially for vegans.

Benefits of High-Protein Vegan Snacks

1. Supports Muscle Growth: Protein is essential for muscle repair and growth. Whether you’re exercising regularly or not, incorporating more protein into your snacks helps support overall health and fitness goals.
2. Helps with Weight Management: High-protein snacks can help keep you fuller for longer, reducing cravings and preventing overeating. When paired with low-calorie ingredients, you can enjoy a guilt-free snack without compromising your calorie goals.
3. Boosts Energy Levels: Unlike simple carbs, protein provides sustained energy. This is especially helpful during the mid-afternoon slump when you need a pick-me-up.
4. Promotes Healthy Skin, Hair, and Nails: Protein is a key building block for your body. By fueling your body with the right nutrients, you can support healthy skin, hair, and nails.

Now that we know why these snacks are important, let’s take a look at some tasty options!

15 Low-Calorie, High-Protein Vegan Snacks

Here are 15 mouthwatering vegan snacks that are packed with protein but won’t leave you feeling weighed down.

1. Chickpea Salad on Cucumber Slices

Crisp cucumber slices topped with a light chickpea salad make for a refreshing, high-protein snack. Mash chickpeas with olive oil, lemon juice, garlic, and seasonings, and then spoon it onto cucumber rounds.

Calories: 100-120 per serving
Protein: 6 grams per serving

2. Edamame Beans

A classic snack that’s not only high in protein but also fun to pop out of their pods. Edamame beans are rich in fiber, antioxidants, and essential amino acids.

Calories: 120 per serving
Protein: 11 grams per serving

3. Vegan Protein Smoothie

Blend together a scoop of vegan protein powder, almond milk, spinach, and berries for a delicious smoothie that’s packed with protein.

Calories: 150-200 per serving
Protein: 15-20 grams per serving

4. Tofu Scramble

Tofu is a protein powerhouse and can be scrambled just like eggs. Add in vegetables like bell peppers, onions, and spinach for a flavorful and nutrient-packed snack.

Calories: 140 per serving
Protein: 12 grams per serving

5. Hummus with Veggies

Hummus is made from chickpeas, making it a protein-rich dip. Pair it with fresh veggies like carrots, celery, and bell peppers for a satisfying snack.

Calories: 120 per serving
Protein: 5 grams per serving

6. Roasted Chickpeas

Crunchy, crispy, and full of protein! Simply toss chickpeas with olive oil and your favorite spices, then roast in the oven. They’re a great alternative to chips.

Calories: 130 per serving
Protein: 7 grams per serving

7. Lentil Soup

A warm, savory snack, lentil soup is low in calories and high in protein. It’s easy to make in bulk, and you can store it in the fridge for a quick snack throughout the week.

Calories: 150 per serving
Protein: 10 grams per serving

8. Chia Pudding with Almond Butter

Chia seeds are a fantastic source of protein, and when mixed with almond milk and almond butter, they create a creamy, satisfying treat.

Calories: 200 per serving
Protein: 8 grams per serving

9. Vegan Jerky

Made from soy, mushrooms, or seitan, vegan jerky is a great high-protein snack for those on the go. Choose varieties that are low in added sugar for the healthiest option.

Calories: 70 per serving
Protein: 11 grams per serving

10. Vegan Protein Bars

Vegan protein bars can be a quick snack for busy days. Look for options that have minimal added sugars and focus on natural plant-based ingredients.

Calories: 180 per bar
Protein: 12 grams per bar

11. Pumpkin Seeds

Packed with protein and magnesium, pumpkin seeds make an easy snack to nibble on throughout the day. They’re great for adding a little crunch to your diet.

Calories: 150 per serving
Protein: 7 grams per serving

12. Almonds

Almonds are rich in protein and healthy fats, making them an ideal snack when you’re craving something crunchy. Just be sure to watch your portion sizes to keep your calorie intake in check.

Calories: 160 per serving (23 almonds)
Protein: 6 grams per serving

13. Vegan Yogurt with Hemp Seeds

Vegan yogurt is packed with probiotics and can be a great base for a high-protein snack when topped with hemp seeds, which are rich in plant-based protein.

Calories: 120 per serving
Protein: 9 grams per serving

14. Baked Tofu Bites

Cube tofu, marinate it in soy sauce and spices, then bake until crispy. These baked tofu bites are a savory, protein-packed option to snack on.

Calories: 130 per serving
Protein: 10 grams per serving

15. Vegan Cottage Cheese with Berries

Vegan cottage cheese made from soy or almonds is a creamy and protein-rich snack. Add fresh berries for a burst of antioxidants and natural sweetness.

Calories: 180 per serving
Protein: 13 grams per serving

Tips for Maximizing Your Snack’s Nutritional Value

To get the most out of your low-calorie, high-protein vegan snacks, consider these helpful tips:

1. Add Healthy Fats

While keeping calories low, adding a small amount of healthy fats from avocado, nuts, or seeds can help keep you full longer and provide added health benefits.

2. Use Fresh, Whole Ingredients

Whenever possible, opt for whole ingredients over processed options. Fresh vegetables, whole legumes, and natural nut butters provide better nutrition than their processed counterparts.

3. Stay Hydrated

Pair your high-protein snacks with water, herbal tea, or other hydrating beverages to stay energized and avoid overeating.

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Frequently Asked Questions (FAQs)

1. What are some easy, on-the-go vegan protein snacks?

Vegan jerky, protein bars, pumpkin seeds, and roasted chickpeas are all great portable snack options. These snacks are easy to pack and don’t require refrigeration, making them perfect for travel or busy days.

2. Can I lose weight while eating high-protein snacks?

Yes! High-protein snacks help to regulate your appetite and reduce hunger cravings, which can support weight management when combined with a balanced diet and exercise routine.

3. How much protein do I need each day on a vegan diet?

The Recommended Daily Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight for the average adult. However, if you’re active or looking to build muscle, you may need more—aiming for 1.2 to 1.5 grams per kilogram of body weight.

4. Are there any protein powders I can use for vegan snacks?

Yes, there are many plant-based protein powders available, such as pea protein, hemp protein, and brown rice protein. Look for powders with minimal added sugars or artificial ingredients for the healthiest options.

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