Who said you cannot get protein without chicken and milk? There are many vegan options for snacks that are easy to make, high in protein as well as tasty. Plants can provide you ample amounts of proteins, so ditch the misconception that protein can be only taken from meat and dairy products. Many experts have said that a vegan diet can provide anyone the nutrients they need including fats, protein, carbs, amino acids, and vitamins. Here are some easy to make vegan protein snacks that are so delicious that you will forget dairy and meat:
Nuts like Almonds, Walnuts, Pistachios, cashews are a great source of high protein and good fats. Mixed nuts, baked or roasted are an amazing option for afternoon snacks. They are crunchy, filling, delicious, and also high in fiber. Nuts are also high in antioxidants, may help in weight loss, and lowers cholesterol. One ounce of mixed nuts will give you 5-7 grams of protein.
Chia seeds, Sunflower, Flaxseeds, Pumpkin seeds are loaded with wholesome goodness. They contain not only protein but also iron, calcium, magnesium, vitamin A and lots of antioxidants. Eating them raw is the best way to enjoy it, you can also add them to salads. One ounce of mixed seeds will give you 5-7 grams of protein.
Beans and Lentils
Beans like black beans, lima beans, kidney beans have good amounts of protein. The type of fiber found in beans and lentils are proved to promote good bacteria in your guts. They also help with heart disease and diabetes. Lentils and beans also contain iron, folate, and magnesium. They can be used in various dishes like soups, dals, salads, and rice. One cup of cooked beans will give you 13-15 grams of protein and one cup of lentils will give you up to 18 grams of protein.
One of the most popular vegan protein snacks among vegans is chickpeas. They have high protein content and can be eaten in every way possible. Chickpeas are very easy to make, you can eat them soaked in water, cook them with vegetables and rice, add in salads, or just roast them. One cup (164 grams) of chickpeas contains 14.5 grams of protein.
A very delicious and easy to make option that is very high in protein and good fats. Peanut butter can be prepared at home, other nuts can also be added for extra nutrients. You can make various snacks like peanut butter muffins, energy bars, smoothies, or eat them with fruits and bread. Two tablespoon servings of peanut butter contain 9 grams of protein.
Some other vegan protein snacks options can be- Quinoa seeds, spinach, vegan greek yogurt, soy milk, tofu, whole grains like rice, oats, barley, etc. You can make various types of snacks easily at home with these vegan options. A quick smoothie or milkshake, make puddings, combine them in an energy bar, make ice-creams, toast, soups, and even a one-pot meal.