10 Plant-Based Snacks Packed with Protein for Lasting Satiety
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Finding plant-based snacks that are both satisfying and protein-packed is key to keeping energy levels stable and hunger at bay. These ten balanced options are not only delicious but also packed with protein to fuel your body throughout the day. Plus, we’ve provided nutrition information and prep tips to ensure you have everything you need to get started with your plant-based snacks.
1. Roasted Chickpeas
Ingredients:
1 can (15 oz) chickpeas, drained and rinsed
1 tbsp olive oil
1 tsp paprika
1/2 tsp garlic powder
Pinch of sea salt
Nutritional Breakdown (1 cup)
Protein: ~15g
Calories: ~270
Fiber: ~12g
Healthy Fats: ~4g
Prep Tips:
Toss chickpeas with oil and spices, spread on a baking sheet, and roast at 400°F (200°C) for 20–30 minutes, shaking halfway through.
Cool completely before storing in an airtight container.
2. Edamame Pods
Ingredients:
1 cup frozen edamame pods
Pinch of sea salt or chili flakes
Nutritional Breakdown (1 cup, cooked)
Protein: ~17g
Calories: ~190
Fiber: ~8g
Healthy Fats: ~8g
Prep Tips:
Steam edamame for 5–7 minutes.
Sprinkle with seasoning and serve warm or chilled.
Store leftovers in the fridge for up to 3 days.
3. Peanut Butter and Banana Bites
Ingredients:
1 medium banana, sliced
1 tbsp peanut butter
1 tsp chia seeds (optional)
Nutritional Breakdown (1 banana + 1 tbsp peanut butter)
Protein: ~5g
Calories: ~200
Fiber: ~3g
Healthy Fats: ~9g
Prep Tips:
Slice the banana and spread peanut butter on half the slices. Top with remaining slices.
Sprinkle chia seeds on the peanut butter for extra nutrition.
Freeze for a cool, creamy treat.
4. Protein-Packed Hummus and Veggie Sticks
Ingredients:
1/4 cup hummus
1 cup mixed raw veggies (e.g., carrots, celery, bell peppers)
Nutritional Breakdown (1/4 cup hummus + 1 cup veggies)
Protein: ~4–5g
Calories: ~150
Fiber: ~6g
Healthy Fats: ~7g
Prep Tips:
Make hummus by blending chickpeas, tahini, olive oil, lemon juice, and garlic.
Store pre-cut veggies in the fridge in water to maintain crunch.
5. Chia Seed Pudding
Ingredients:
3 tbsp chia seeds
1 cup unsweetened almond milk
1 tsp maple syrup
1/2 tsp vanilla extract
Nutritional Breakdown (3 tbsp chia seeds + 1 cup almond milk)
Protein: ~10g
Calories: ~200
Fiber: ~10g
Healthy Fats: ~9g
Prep Tips:
Combine all ingredients in a jar, shake well, and refrigerate overnight.
Top with fresh fruit or granola for added texture.
6. Lentil Dip with Whole-Grain Crackers
Ingredients:
1/2 cup cooked lentils
1 tbsp olive oil
1 tbsp lemon juice
1 clove garlic, minced
10 whole-grain crackers
Nutritional Breakdown (1/2 cup lentils + 10 crackers)
Protein: ~10g
Calories: ~200
Fiber: ~8g
Healthy Fats: ~3g
Prep Tips:
Mash lentils with olive oil, lemon juice, and garlic.
Serve with crackers or use as a spread.
7. Vegan Protein Bars
Ingredients:
1 cup oats
1 cup pitted dates
1/2 cup almond butter
1 scoop vegan protein powder
Nutritional Breakdown (1 bar)
Protein: ~10–15g
Calories: ~200–250
Fiber: ~5g
Healthy Fats: ~8g
Prep Tips:
Blend oats, dates, almond butter, and protein powder in a food processor.
Press mixture into a baking dish and refrigerate until firm.
8. Tofu and Veggie Skewers
Ingredients:
3 oz extra-firm tofu, cubed
1 tbsp tamari
1 tsp sesame oil
1 cup mixed veggies (zucchini, mushrooms, cherry tomatoes)
Nutritional Breakdown (3 oz tofu + veggies)
Protein: ~9g
Calories: ~120
Fiber: ~3g
Healthy Fats: ~5g
Prep Tips:
Marinate tofu in tamari and sesame oil for 30 minutes.
Skewer with veggies and grill or bake until golden.
9. Nutty Trail Mix
Ingredients:
1/4 cup almonds
1/4 cup cashews
2 tbsp pumpkin seeds
2 tbsp sunflower seeds
2 tbsp dried cranberries
Nutritional Breakdown (1/4 cup trail mix)
Protein: ~7g
Calories: ~200
Fiber: ~3g
Healthy Fats: ~14g
Prep Tips:
Roast nuts and seeds for extra crunch.
Combine with dried fruit and portion into snack bags.
10. Black Bean Brownies
Ingredients:
1 can (15 oz) black beans, drained and rinsed
1/4 cup cocoa powder
1/2 cup oats
1/4 cup maple syrup
1 flax egg (1 tbsp ground flax + 3 tbsp water)
Nutritional Breakdown (1 brownie)
Protein: ~4g
Calories: ~150
Fiber: ~3g
Healthy Fats: ~6g
Prep Tips:
Blend all ingredients until smooth, pour into a pan, and bake at 350°F (175°C) for 20–25 minutes.
Store in the fridge for up to a week or freeze for longer.
Tips for Balanced Snacking
Prioritize protein: Opt for snacks with at least 8–10g of protein to keep you full.
Add fiber: Include ingredients like beans, seeds, or veggies to help you stay satiated longer.
Choose whole foods: When possible, prepare snacks at home to control ingredients and avoid processed additives.
Plant-based snacking doesn’t have to be boring or leave you hungry. With these creative ideas, you can enjoy tasty snacks that are as nutritious as they are satisfying.
Bonus Prep Tips for Success
Batch Prep: Make larger portions of snacks like roasted chickpeas or trail mix to save time.
Portion Control: Use reusable containers or snack-sized bags to keep portions balanced.
Store Smart: Keep snacks in clear containers to quickly grab and go.
Ready to Take Your Plant-Based Eating to the Next Level?
Join the Plant-Based Clean Eating Challenge and discover how easy and delicious it can be to fuel your body with whole, plant-based foods.
This challenge includes:
✅ Balanced meal plans for energy and satiety
✅ Simple prep tips to save time in the kitchen
✅ A variety of flavor-packed recipes to keep things exciting
✅ Support and resources to help you thrive
Whether you're looking to refresh your routine or dive into plant-based eating for the first time, this challenge will guide you every step of the way.
Join the challenge now and transform your meals into something extraordinary!
