10 Plant-Based Snacks Packed with Protein for Lasting Satiety

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Starting a plant-based eating journey can feel challenging at first. It doesn’t have to be and can actually be a really fun, exploratory journey to a new way of eating. With our retreat guests and health coaching clients, we often encourage experimentation with plant-based eating as a way to find what works for each person.

Snacking is another eating tool that can be experimented with. 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.



 
 



10 Delicious, Protein-Packed 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

  1. Batch Prep: Make larger portions of snacks like roasted chickpeas or trail mix to save time.

  2. Portion Control: Use reusable containers or snack-sized bags to keep portions balanced.

  3. Store Smart: Keep snacks in clear containers to quickly grab and go.



More To Explore

Want to dive deeper? Here are a few resources to keep the momentum going:

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