From moral benefits to sustainability and climate change, to the obvious health benefits for many people, it's no surprise more people are adopting vegan diets every day. Choosing this lifestyle is often for reasons all encompassing: to maximize health benefits while also doing what they can for themselves and the environment as a whole.
However, there is a catch.
Despite the benefits, getting enough protein can be challenging for many vegans. As such, high protein vegan snacks become an integral part of many vegan’s diets. Snacks likethose we’re about to cover can save a lot of effort (and money) in planning plant-based protein intake into your diet.
And don’t forget the added payoff:
Protein-rich vegan snacks can help stave off hunger throughout the day,while helping youbuild lean muscleand lose weight. [1] No meat needed. Whether you’re a dedicated vegan or have just recently committed to plant-based diets, this article will help you make the most of your diet and likely shed a few pounds in the process.
Here’s what we’re covering:
•Why low-carb foods fuel weight loss
•The importance of protein
•Our 10 favorite vegan protein snacks
• The benefits of vegan high-protein snacks
• Final thoughts to send you on your way
Fueling Our Bodies With The Right Nutrients: Good Fats, Complex Carbs & Protein
Before we talk about the importance of protein for weight loss, we should have a little refresher on the nutrients our body needs to provide us energy and the benefits of healthy mental, emotional, and physical balance.
Our body gets energy from three main sources: protein, fat, and carbohydrates. Collectively, these are known as macronutrients, aka “macros.”
Fats and carbohydrates are particularly valued by our bodies as sources of energy. Yes, you read that right, our bodies need fats and carbohydrates. Though these two food groups have gotten a lot of flack over the years, not all of it is deserved. “Good fats” for instance (shout out to the unsaturated fats out there!) are shown to reduce the chance of heart disease and plaque build up in our arteries, as well as promote brain health.
That’s why you want to focus on unsaturated fatty acids, like Omega 3. [2, 3, 4] Carbs, for their part, are also important, as they are both a source and storage of energy.
So why are we so anti-carb here at Bhu Foods?
Carbs come in three main forms:
- Starch
- Fiber
- Sugar
We’re big fans of fiber and good starches. But with sugars, it’s complicated.
Sugars can be naturally occurring, and these are generally seen as okay to consume, though moderation is key. Sugars you don’t burn naturally or with exercise can be transformed into fat by your liver. It’s when we start getting into simple carbohydrates like added sugars and sugar alcohols where we see significant health risks start to develop, including the rapid growth of chronic diseases, like diabetes. [5]
Why?
Simple sugars like those found in processed foods, candy, soda, and even lattes with lots of add-ons are more easily converted into fat which, if you don’t burn it off with exercise, tends to hang around on body parts like your arms, waist, hips, thighs, and back. You know, the parts we typically want to keep tone and strong.
Beyond weight management, limiting the amount of carbohydrates you consume has also been shown to have positive effects on brain function. [6]
The Importance Of Getting Protein
And that’s where proteins come in.
When protein metabolizes in our bodies, it burns more calories than carbohydrates do. [7] Eating enough protein throughout the day helps your body feel satiated, which lessens your likeness to overindulge and consume more calories than your body can burn. [8] (See above for why that equates to fat.)
If you’re vegan, getting the right amount of the right proteins can be difficult. But doing so can help avoid feeling hungry or lethargic between meals.
And how do you do that?
One way is through snacks! Yes, snacks! Health, high protein vegan snacks to be exact.
Now that we’ve nerded out a bit on why it’s important to limit carbs and optimize protein intake, let’s explore 10 of our favorite vegan protein snacks to keep you charged throughout your day.
10 Vegan Protein Snacks
Bhu Foods Vegan Protein Bites
First, and for good reason, are our very own vegan protein bites. They’re made with 100% clean ingredients, so you’ll see organic everything, everything’s healthy, and we use the most sustainable sources we can find.
These Bhu-tiful bites come in a lovely assortment of flavors of cookie dough that are sugar-free, soy-free and high in protein: chocolate chip, peanut butter chocolate, white chocolate macadamia, chocolate mint, anddouble dark chocolate. All flavors are made from completely-organic products and are keto-friendly, meaning they’re naturally low in sugar and absent of added sugar and sugar alcohols.
Peanut Butter Energy Balls
These high-protein balls are full of healthy, body-positive ingredients, and numerous nutrients. No backing is required to make them, but you do have to prep them. Don’t worry, it’s fun prep!
To make peanut butter energy balls, just combine the following ingredients and beat together in a bowl:
- 2 cups of rolled oats
- 1 cup of peanut butter
- 1 cup crushed walnuts (for crunch)
- ¼ chia seeds and/or flaxseeds
- ½ cup semisweet chocolate chips
- ¼ cup of honey (add more if needed for consistency)
This is a great high protein vegan snack you can take on the go. Kids love ‘em and they’re a peanut butter lover’s dream. Each bite contains healthy amounts of protein, fiber, vitamins, and Omega-3 fatty acids (healthy fats!).
Keep in mind that honey adds considerable sugar, even though it’s natural. So be sure to track the amount (in grams) if you’re following a low-carb or keto diet.
Oatmeal
Forget Wheaties, the real breakfast of champions is oatmeal because of its high vitamin, fiber, and mineral content. This supplies your body with lasting energy to keep you going between meals. And with a little prep time, you can make overnight oats to snack on for breakfast or whenever you need a boost. However, oatmeal does not have much natural protein, so you need to supplement it with ingredients like granola, diet-friendly seeds and nuts, peanut butter, or vegan protein powder high-protein snack.
Bhu Foods Vegan Protein Bars
Bhu Foods adds a sweeter meaning to the concept of high protein vegan snacks with our line of plant-based protein bars. These are perfect for on the go protein, after workouts or between meals. We add pea protein and soluble fiber, then sweeten things up the healthy way with sugar-free, nutrient-rich monk fruit. Coupled with the fact that these bars are both healthy and delicious is that they’re keto friendly, like most of the snacks on this list.
Tofu wraps
If you’ve got some meal-prep time, consider making some tofu wraps the week. Tofu wraps are also an excellent high-protein, low-carb snack that can be customized to meet your taste. Tofu packs a mean plant-based protein punch. A half-cup provides 20% of your daily recommended protein intake. Tofu wraps are an easy and nutritious snack, perfect for storing in your office or just to have around the home.
Pro tip: Tofu wraps also make a fantastic side-dish.
Chickpeas
Another quick fix on this list, roasted chickpeas are a high-protein snack, well suited for the busy traveler. Another advantage is that they can be eaten alone and mixed into vegan meals such as salads. What’s more, they are packed with fiber. Just roast up some cooked chickpeas, sprinkled with your favorite seasoning, and keep in back to eat a handful at a time when you’re hungry.
Celery and spicy hummus
Crispy, crunchy, tasty, and protein-rich? Yes, please! Some spicy hummus with celery is a combination from vegan heaven – it’s high in fiber and protein, flavorful, and low in calories. With just Tupperware or sustainable sandwich bags you can take this refreshing snack with you anywhere. There is no shortage of hummus options. We like spicy, but different flavors abound. And the fact that you can make your own authentic hummus in just about 20 minutes is always a plus.
Vegan Protein Granola
Granola is always a good addition to low-carb and vegan diets. But we’re changing the game with Bhu Foods vegan protein granola. It’s the perfect snack to have over your favorite vegan yogurt or alternative milk. It also makes a great topping for smoothies. Grab this granola, and rest assured your day is as good as possible.
Chocolate Raspberry Protein Smoothie
No collection of vegan protein snacks would be complete without a protein shake! This high-protein drink is undoubtedly one for the books due to the hemp, chia, and flax seeds resident in it. Looking to make it creamier? Frozen bananas or avocado are excellent options. This can also serve as a post-gym snack.
Making this protein smoothie is simple:
Mix the following ingredients into a blender:
- 1 Cup of frozen raspberries
- ½ scoop of chocolate vegan protein powder
- ¼ cup of hemp, flax, or chia seeds (or all three)
- ⅔ cup of nut milk or hemp milk
- Sliced almonds & raspberries for garnishing (optional)
Blend until you’ve got a thick and creamy consistency, and pour into your favorite cup.
Lentil Chips
We’ve included a lot of bean-based snacks in this list. And for good reason: beans are high in soluble fiber as well as protein (not to mention taste). You can prepare some baked lentil chips to go with them, and they take less time to make. This will help you eliminate potato and tortilla chips from your food schedule. There are dozens of recipes out there, but we like this one from That Vegan Babe.
Why Eat High Protein Vegan Snacks?
Proteins are more-than-vital components and macronutrients of a healthy balanced diet. Active people need more protein, but it’s also helpful for maintaining satiation throughout the day. This is why consuming the appropriate amount of protein is also a smart diet move if you’re looking to lose weight.
For active people (and even for not-so-active people), protein helps with muscle mass maintenance, metabolism, and appetite regulation. This is why you see regular weight lifters and athletes (and people seeking to increase muscle mass) consuming a lot of protein.
Here at Bhu Foods, we’re proud to offer vegan, keto, soy-free, and all-organic vegan protein snacks. It’s our thing. That’s why we’ve featured three of our favorite products. But we also want to underscore the importance of eating a balanced diet, with nutritious foods from a variety of sources.
Final Thoughts
Protein is a vital macronutrient that can keep you full throughout the day, and is a key player in the muscle-building process. Protein is essential for people looking toshed weightand live healthily. Eating high protein vegan snacks between meals can be an integral part to maintaining energy and focus levels and not overindulging at meal times. The snack options we listed are but 10 delicious options.
If you have any questions about the Bhu Foods products listed here, just reach out! We’d love to hear from you.
