High-Protein Vegan Snack Recipes
1. Chickpea Salad with Tahini Dressing
Ingredients:
- 1 can chickpeas, drained and rinsed
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
- Fresh herbs (parsley, cilantro)
Instructions:
- In a bowl, mash the chickpeas slightly with a fork.
- In a separate bowl, whisk tahini, lemon juice, garlic, salt, and pepper.
- Pour the dressing over the chickpeas and mix well.
- Add chopped fresh herbs for flavor. Serve chilled.
Protein Content: Approximately 15g per serving.
2. Almond Butter Energy Bites
Ingredients:
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup agave syrup or maple syrup
- 1/4 cup ground flaxseeds
- 1/2 cup dark chocolate chips (dairy-free)
Instructions:
- In a large bowl, combine all ingredients until well incorporated.
- Roll the mixture into bite-sized balls.
- Refrigerate for at least 30 minutes before serving.
Protein Content: Approximately 5g per bite.
3. Edamame Hummus
Ingredients:
- 1 cup shelled edamame (cooked)
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 clove garlic
- Salt and pepper to taste
- Olive oil for drizzling
Instructions:
- In a food processor, combine edamame, tahini, lemon juice, garlic, salt, and pepper.
- Blend until smooth, adding olive oil for a creamier texture if needed.
- Serve with veggie sticks or whole-grain crackers.
Protein Content: Approximately 13g per serving.
4. Quinoa and Black Bean Salad
Ingredients:
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1 red bell pepper, diced
- 1/4 cup red onion, chopped
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
- In a large bowl, combine cooked quinoa, black beans, bell pepper, onion, and cilantro.
- Drizzle with lime juice and season with salt and pepper. Mix well.
- Serve chilled or at room temperature.
Protein Content: Approximately 15g per serving.
5. Roasted Chickpeas
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- Pat the chickpeas dry with a towel, then mix with olive oil, garlic powder, smoked paprika, and salt.
- Spread on a baking sheet and roast for 20-30 minutes or until crispy, stirring halfway through.
- Let cool before serving.
Protein Content: Approximately 6g per serving.
6. Peanut Butter and Banana Smoothie
Ingredients:
- 1 banana, frozen
- 2 tablespoons peanut butter
- 1 cup almond milk (or any plant-based milk)
- 1 scoop plant-based protein powder (optional)
- Ice cubes (optional)
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth, adding ice if you prefer a thicker texture.
- Serve immediately for a creamy, protein-packed snack.
Protein Content: Approximately 10g (more with protein powder).
7. Spiced Tofu Skewers
Ingredients:
- 1 block firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- Skewers (wooden or metal)
Instructions:
- Marinate tofu cubes in soy sauce, olive oil, and chili powder for at least 30 minutes.
- Thread tofu onto skewers.
- Grill or bake at 400°F (200°C) for 15-20 minutes, turning occasionally.
Protein Content: Approximately 16g per serving.
8. Green Pea and Cashew Dip
Ingredients:
- 1 cup cooked green peas (fresh or frozen)
- 1/2 cup cashews (soaked in water)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Drain soaked cashews and combine with peas, olive oil, lemon juice, salt, and pepper in a blender.
- Blend until smooth. Adjust seasoning as necessary.
- Serve as a dip with whole-grain bread or crackers.
Protein Content: Approximately 8g per serving.
9. Lentil and Vegetable Rice Balls
Ingredients:
- 1 cup cooked lentils
- 1 cup brown rice, cooked
- 1/2 cup grated carrots
- 1/4 cup chopped parsley
- 1 tablespoon nutritional yeast
- Salt and pepper to taste
Instructions:
- In a big bowl, mix all ingredients until well combined.
- Shape the mixture into balls.
- Bake drizzled with olive oil at 375°F (190°C) for 15-20 minutes until golden.
Protein Content: Approximately 10-12g per serving.
10. Pumpkin Seed Trail Mix
Ingredients:
- 1/2 cup pumpkin seeds
- 1/2 cup dried cranberries
- 1/4 cup sunflower seeds
- 1/4 cup dark chocolate chips (dairy-free)
Instructions:
- In a bowl, combine all ingredients.
- Store in an airtight container for a quick grab-and-go snack.
Protein Content: Approximately 9g per serving.
11. Vegan Protein Bars
Ingredients:
- 1 cup oats
- 1/2 cup nut butter (almond or cashew)
- 1/4 cup maple syrup
- 1/2 cup plant-based protein powder
- 1/4 cup chia seeds
Instructions:
- Mix all ingredients in a bowl until combined.
- Press the mixture into a lined baking dish.
- Refrigerate for at least 2 hours before cutting into bars.
Protein Content: Approximately 10g per bar.
12. Coconut Chia Pudding
Ingredients:
- 1/4 cup chia seeds
- 1 cup coconut milk (canned)
- 1 tablespoon maple syrup
- Fresh fruit for topping
Instructions:
- Whisk together chia seeds, coconut milk, and maple syrup.
- Refrigerate for at least 4 hours or overnight until it thickens.
- Serve topped with fresh fruit.
Protein Content: Approximately 5g per serving.
13. Savory Tofu and Spinach Wrap
Ingredients:
- Firm tofu, crumbled
- 1 cup fresh spinach
- 1 tablespoon soy sauce
- Whole grain wrap or tortilla
Instructions:
- Sauté crumbled tofu and spinach in soy sauce until heated.
- Fill a wrap with the mixture and roll tightly.
- Slice in half for easy snacking.
Protein Content: Approximately 12g per wrap.
14. Spicy Roasted Edamame
Ingredients:
- 1 cup shelled edamame (frozen)
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- Salt to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Toss edamame with olive oil, chili powder, and salt.
- Roast for 20 minutes until crispy.
Protein Content: Approximately 8g per serving.
15. Black Bean and Corn Salsa
Ingredients:
- 1 can black beans, drained
- 1 cup corn (fresh or frozen)
- 1 bell pepper, diced
- 1/4 cup red onion, chopped
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
- Combine all ingredients in a bowl and mix well.
- Serve with tortilla chips or whole grain crackers.
Protein Content: Approximately 7g per serving.
These recipes not only satisfy your cravings but also ensure you’re getting enough protein in your vegan diet. Enjoy these snacks at home or take them on the go for a healthy boost!
