If you’re plant based, vegan, or vegetarian, I’m sure you’ve had the question asked of you – “How are you getting enough protein?” As frustrating as this question can be, most people don’t understand that you absolutely CAN get enough protein when focusing on plants and sometimes even more so than our omnivorous friends! It just takes some planning and focus on protein in your diet.
If you need some help with this planning, check out this post on some of my favorite higher protein snacks! You’d be surprised by how much plant protein some of these snacks can contain. What’s even better? All of this is coming from whole foods, not processed protein powders or snacks.
1. Dates & Nut Butter
This one is a definite go-to for me and it’s so simple! Take some dates (I prefer Medjool dates as they’re larger and have more flavor), slice them in half and take the pit out, then fill each with 1/2 tbsp of nut butter. The protein in this snack is coming from the nut butter, so depending on which you choose, the protein content will vary. However, almond butter typically contains about 7g of protein per 2 tbsp and peanut butter usually contains 8g for the same amount. If you prep this snack the night before and store it in a tupperware container, you can take it wherever you need to go the following day!
2. Berries & Nuts
Berries and nuts are another super easy, healthy, and protein-packed snack. All you need to do, is combine some berries and nuts in a bowl and you’re good to go! The amount of nuts you choose will be dependent on the serving size and how much protein you’re looking to get. In addition, depending on which type of nut you choose, the protein content will vary. For example, 1/4 cup of raw almonds contains about 7g of protein, whereas a 1/4 cup of raw cashews contains about 5g of protein. If I’m really hungry and looking to get an extra protein boost, I’ll sometimes double the serving size.
3. Homemade Protein Bars
If you asked me whether it’s best to buy or make your own protein bars, I would say make your own 100% of the time. However, that’s not always an option depending on time and convenience so if you need to buy a protein bar instead of making one, try to stick to ones that have a whole foods ingredients list as much as possible. If you’re making your own, the flavor combinations are endless! I’ve made cookie dough protein bars with about 10 grams of protein in each, everything but the kitchen sink protein bars with about 17 grams of protein in each, and coffee almond protein bars with about 12 grams of protein in each. All of these were made from whole foods and are vegan and gluten free!
4. Smoothies
You’d be surprised by how much protein you can pack into a smoothie – and no, I don’t mean with protein powder! Most of my smoothies start off basic – a frozen fruit and frozen green (like spinach or kale) for that added nutrition boost, then I build from there. Here are some ideas for what you can add to your smoothies and their corresponding protein content (protein may vary based upon the brand you buy):
- 2 tbsp flax seed meal – about 4 grams of protein
- 1/2 cup gluten free rolled oats – about 5 grams of protein
- 3 tbsp chia seeds – about 6 grams of protein
- 2 tbsp almond butter – about 7 grams of protein
- 2 tbsp peanut butter – about 8 grams of protein
- 3 oz tofu – about 7 grams of protein
These are just some ideas for what you can add – there are so many out there! Plus, if you combine proteins, like oats and nut butter, you can get a more complete protein.
5. Roasted Chickpeas
Roasted chickpeas are so simple to make! All you need is some olive oil, spices, and an air fryer or oven and you’re good to go. There are some really creative recipes for this out there like cheesy or ranch, so feel free to go crazy! Just 1/2 cup chickpeas contains about 7 grams of protein. So, once these are roasted, they are super easy to pack in a baggie and take on the go.
Have you tried any of these snacks? Let us know in the comments below! We’re always interested in hearing about more smoothie combinations!
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