Key Takeaways
When you experience an afternoon crash, plant-based snacks can actually be an easy way to boost your protein intake without relying on the same old animal-based options like hard-boiled eggs, Greek yogurt, or protein bars. Hummus is often the go-to, but there are plenty of plant-based foods that contain substantial amounts of protein, alongside fiber, healthy fats, and other nutrients.
We asked registered dietitians to share their favorite high-protein, plant-based snacks that they eat multiple times per week. The best part is that many of these options require little to no prep, or they can be made ahead of time.
1, Edamame
It doesn’t get much quicker or easier than edamame. “Edamame is the most underrated plant-based food, clocking in with nearly 18 grams of protein and 8 grams of fiber per cup,” says Chelsey Amer, RDN, CDN, a registered dietitian and founder of Chelsey Amer Nutrition. “You can easily cook it in the microwave from frozen, or buy shelled edamame from most grocery stores.”
Protein and fiber are only part of what makes this soybean snack so healthy. “Edamame contains folate and vitamin K,” says a registered dietitian . Folate and vitamin K both support long-term brain health, with research linking higher intake to slower cognitive decline. Kitchens likes to buy frozen edamame, microwave it, and sprinkle it with a little sea salt.
Peanut Butter Toast
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Sometimes those nostalgic childhood snacks are also the most satisfying, especially when they combine protein, healthy fats, and fiber. Peanut butter toast with a glass of plant based milk is one example that checks all three boxes.
“Peanut butter toast with a glass of soy milk is such a satisfying plant-based snack with about 15 grams of protein,” says Amer. “Adding a serving of soy milk to your diet can actually help improve blood lipid levels, specifically decreasing total cholesterol, LDL ‘bad’ cholesterol, and triglyceride levels, while increasing ‘good’ HDL cholesterol levels.”
If you don’t like toast, you can get up to 21 grams of protein by swapping the bread for a rice cake and adding some strawberries and hemp seeds. “Two rice cakes, three tablespoons of peanut butter, a cup of strawberries, and two tablespoons of hemp seeds give you 21 grams of protein,” says Kitchens. “Hemp seeds contain about 10 grams of protein per 3 tablespoons, and have healthy fats, like omega-3s, that support heart health and are anti-inflammatory.”
Popcorn With Nutritional Yeast
There is protein popcorn on the market now, but if you don’t trust all the additives, keep it simple with a basic nutritional yeast seasoning. “If you’ve never heard of it, nutritional yeast is an inactive yeast with a cheesy flavor and a surprising amount of protein and fiber,” says Amer. “With 5 grams of protein per 2-tablespoon serving, this seasoning can be added to popcorn, avocado toast, pasta, and much more to quickly boost the protein content. Even more, nutritional yeast is rich in vitamin B-12, which most plant-based foods lack.”
Soy-Based Yogurt Parfait
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For up to 24 grams of protein, you can mix up a parfait, which you can easily make without dairy, believe it or not. “I mix two-thirds cup of plant-based Greek yogurt, half a cup of granola, and a cup of mixed berries,” says Kitchens. “Eating berries regularly is linked to reduced cardiovascular risk factors and improved antioxidant status. This snack provides a combination of protein, fiber, and antioxidants, and it's a snack that actually keeps you full.”
You’ll need a plant-based Greek yogurt at your local grocery store. Fortunately, there are typically several plant-based Greek yogurt options to choose from, but Kitchens prefers Kite Hill. She also prioritizes purchasing high-protein granola with ingredients like almonds and chia seeds. “Create your yogurt parfait by layering yogurt, berries, and granola, starting with yogurt at the base and alternating ingredients,” she says. Bonus: Sprinkle on some hemp seeds for even more protein.
Protein Smoothies
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Break out the blender: One simple plant-based snack you can make midday is a smoothie. “Smoothies are fully customizable and can be enhanced with protein from a variety of sources based on your diet and nutritional needs,” says Amer. “Add protein from soy milk (8 grams per 1 cup!), silken tofu to make it extra creamy (5-8 grams per 1/2 cup), plant-based yogurt (up to 17 grams of protein per serving, depending on the brand), or a plant-based protein powder (up to 30 grams of protein per serving).”
If you want to make it even more filling, try adding ingredients like chia seeds, oats, or nut butter, which up the protein content even more.
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