High Protein Vegetarian Snacks

10 Delicious and High Protein Vegetarian Snacks Ready to Eat

By Dr. Juan Salinas

Protein is an essential nutrient that helps in building and repairing tissues, producing enzymes and hormones, and maintaining healthy skin, hair, and nails.

Vegetarians can sometimes struggle to meet their daily protein requirements, but incorporating high protein snacks into their diets can help them achieve their goals.

As a vegetarian, finding protein-rich snacks can be a challenge. But fear not!

We've rounded up 10 of the best high protein vegetarian snacks that are not only tasty but also have nutritional benefits and are convenient for those on the go.

Roasted Chickpeas: Chickpeas are a great source of protein and fiber. Roasting them in the oven with some spices and olive oil creates a crunchy and savory snack. 1 cup of cooked chickpeas contains approximately 15 grams of protein.

Edamame: Edamame is a soybean snack that is high in protein, fiber, and antioxidants. They can be boiled or steamed and served with a sprinkle of salt.1 cup of boiled edamame contains approximately 17 grams of protein.

Greek Yogurt: Greek yogurt is a great source of protein and calcium. It's creamy, tangy, and can be enjoyed plain or with toppings like fruit, granola, or honey.1 cup of plain Greek yogurt contains approximately 23 grams of protein.

Hummus and Veggies: Hummus is a protein-rich dip made from chickpeas, tahini, lemon, and garlic. Pair it with crunchy veggies like carrots, cucumber, and bell peppers for a satisfying snack. 1/4 cup of hummus contains approximately 5 grams of protein.

Cottage Cheese and Fruit: Cottage cheese is a good source of protein and calcium. Pair it with fresh fruit like berries, pineapple, or peaches for a sweet and creamy snack. 1/2 cup of cottage cheese contains approximately 14 grams of protein.

Nut Butter and Apple Slices: Nut butter like almond or peanut butter is a great source of protein and healthy fats. Pair it with crunchy apple slices for a satisfying and filling snack. 2 tablespoons of nut butter contain approximately 7-8 grams of protein.

Trail Mix: Trail mix is a mix of nuts, seeds, and dried fruit that provides protein, fiber, and healthy fats. Make your own mix with your favorite ingredients or buy pre-made mixes. 1/4 cup of trail mix contains approximately 5-7 grams of protein. 

Protein Bars: Protein bars are a convenient and portable snack that provides a good dose of protein. Look for bars with natural ingredients and no added sugars. Depending on the brand, 1 bar can contain anywhere from 10-20 grams of protein.

P-nuff Crunch: Pnuff Crunch is a baked peanut puff snack that is healthy, nutritious and delicious. These puff snacks are made from protein-filled Peanuts, fiber-full Navy Beans, and energy-lasting Rice. They are made from simple and natural ingredients without any added flavors or preservatives that can satisfy your savory cravings.1 serving of Pnuff Peanut Puff (approx. 1 ounce) contains approximately 5 grams of protein.

Tofu Snacks: Tofu is a versatile and protein-rich food that can be enjoyed in many forms. Try baked tofu chips or crispy tofu bites for a tasty and satisfying snack.Tofu Snacks: 1/2 cup of baked tofu chips contains approximately 10 grams of protein.

As you can see, these snacks provide a good amount of protein while also offering other important nutrients like fiber, healthy fats, vitamins, and minerals.

Tips for Choosing Healthy Vegetarian Snacks:

When choosing vegetarian snacks, it's important to look for options that are not only high in protein but also low in added sugar, saturated fats, and sodium.

Here are some tips for making healthy snack choices:

  • Check the nutrition labels and ingredient lists to ensure that the snack contains whole, natural ingredients without added preservatives or artificial flavors.

  • Choose snacks that are high in fiber to help you feel full and satisfied for longer.

  • Opt for snacks that are easy to portion and don't require much preparation, so you can grab them on the go.

  • Look for snacks that provide a variety of nutrients, such as protein, healthy fats, vitamins, and minerals.

  • Don't forget to drink plenty of water throughout the day to stay hydrated and energized.

By following these tips, you can make informed choices about your snacks and feel good about fueling your body with nutritious foods.


Eating a vegetarian diet doesn't mean sacrificing protein or flavor. With these 10 high protein vegetarian snacks, you can satisfy your hunger and stay energized throughout the day. Whether you're at home, work, or on the go, these snacks are convenient and delicious options that you can feel good about.

Incorporating high protein vegetarian snacks into your diet can be a tasty and convenient way to meet your daily protein needs. From roasted chickpeas to Pnuff snacks, there are plenty of options to choose from that are delicious, nutritious, and ready to eat.

By making healthy snack choices, you can support your overall health and well-being while also satisfying your hunger and cravings.


Q1: What is the recommended daily protein intake for vegetarians?
A: The recommended daily protein intake for vegetarians is 0.8 grams per kilogram of body weight.

Q2: Can I get enough protein from a vegetarian diet?
A: Yes, it is possible to get enough protein from a vegetarian diet by including protein-rich foods like beans, lentils, tofu, nuts, and seeds.

Q3: Are these snacks suitable for vegans?
A: Most of these snacks are suitable for vegans, except for Greek yogurt and cottage cheese. However, you can easily substitute them with non-dairy alternatives like soy yogurt or vegan cheese.