Power Up with These 10 Plant-Based Protein Snacks

Thereís a widespread myth that plant sources donít contain the amount of protein needed for a balanced human diet. The truth is actually the reverse: the average American is likely to end up with a myriad of health complications from overindulging bad foods, often consuming fattening animal-based products masquerading as healthy sources of protein.

Letís take a look at some great vegan†sources of protein that can serve as midday snacks or be added to nutritious meals.†Keep in mind that the U.S. Department of agriculture recommends†adults eat at least 0.8 grams of protein per kilogram of body weight.


Photo Credit: VegaTeam†via Flickr


This grain is especially nutritious, with a cooked cup containing 8 grams of protein. Quinoa is also a fantastic source of magnesium, containing 29 percent of your daily value in a serving. It also contains a healthy amount of iron and fiber. A recent Harvard study showed that eating quinoa each day†could†be lifesaving.

Quinoa makes a fantastic addition to salads. And some folks like to combine it with lentils (see below) for a denser dish.†Check out Care2′s quinoa recipes for more ideas!


For a heavier protein boost, have a cup of lentils. Youíll get 18 grams of protein in addition to a whopping 16 grams of dietary fiber, more than half of your daily value. Plus, lentils are a great source of vitamin B-6 and iron.

Lentils pair well with rice or can be prepared as a soup.

Ezekiel Bread

If you enjoy a sandwich at lunch, try swapping out your white bread for some Ezekiel Bread. This sprouted grain bread provides a complete protein profile and has 4 grams in each slice! Plus, this Bible-inspired bread is also high in fiber.

It’s a particularly dense bread, so it’s great for sandwiches that would become soggy on white bread.


Photo Credit: Veganbaking.net†via Flickr


This soy food originated in Indonesia and is a protein powerhouse. One cup of tempeh contains 31 grams of protein. Itís a great source of healthy fat and contains around ⅕ of your daily potassium needs. This food is also a good source of iron, magnesium and B-6.

Pan-frying tempeh with olive oil and your favorite seasonings makes for a quick and delicious snack.

Peanut Butter

For those needing a little extra healthy fat in their diet, try a couple tablespoons of peanut butter! Youíll get 8 grams of protein, along with 16 grams of fat. Avoid brands that add salt or unhealthy preservatives. Many health stores allow you to grind your own peanut butter on site.

And if you’re sick of PB&J sandwiches, there’s no shortage of other uses†for peanut butter!

Refried beans

Want protein and southern comfort? Look no further than a cup of refried beans! From its 16 grams of protein to a hearty amount of magnesium, iron, B-6 and vitamin C, this dish is an underappreciated wealth of nutrients. Plus, it contains nearly 50 percent of your daily fiber needs!

Refried beans are a among the best chip dips. But if you want a healthier option, spread refried beans on a pita and add a dollop of vegan sour cream!

Plant milks

A single cup of soymilk contains 8 grams of protein. Protein-fortified almond and flax milks have also become extremely popular. Some brands even include a large serving of B-12 in their milks, which is a must-have nutrient for anyone who eats plant-based diet.

Cashew milk is incredibly easy to make at home.


Photo Credit:†Isabel Eyre†via Flickr


Did you know a cup of peas contains about 8 grams of protein? This is the rough equivalent of a cup of cowís milk, minus all the stuff you donít need. Plus, a cup of peas contains a whopping 28 percent of the healthy fiber you need to keep your digestive system in check. Pea-based protein is becoming so popular that one can now buy pea protein powders.


One NLEA serving of broccoli contains over 4 grams of protein. While that may not sound like much, a serving of broccoli is only 50 calories. So youíre getting a ton of protein per calorie when you choose broccoli. Plus, itís absolutely packed with vitamin C. And you can eat two or three servings at a time with no concern about the effect on your waistline!


Weíve saved the best for last. Made strictly from wheat protein, youíre getting 21 grams in a single ounce! Itís also a low-calorie food thatís rich in iron. For folks transition to a plant-based diet, seitan is a fantastic meat replacement.

(Note: Seitan [wheat gluten] should not be consumed by individuals living with celiac disease.)

Photo Credit: Joť via Flickr


Igor Panteleyev
Past Member 3 years ago

Protein is good, but don't forget that everything good in moderation ;) So listen to you body more often and not those government crooks ;)

Winn Adams
Winn Adams3 years ago


Dt Nc
Dt Nc3 years ago

Thanks for the list. I consume copious amount of plant protein, but for athletic performance animal protein seems to be more efficiently used in the human body.

Shirley P.
Shirley P3 years ago

Another helpful article, I try to keep up on these things, yet I still picked up new info I didn't know before. Thanks.

Ben Oscarsito
Ben O3 years ago

In fact I have never tried some of those. But, peanut butter? -No, thanks!

Sue Matheson
Sue Matheson3 years ago


Janis K.
Janis K3 years ago

Thanks for sharing.

.3 years ago


Andreas Mohammed
Andreas Mohammed3 years ago

i like tempeh, thanks

Miriam O.

Thanks so much for sharing! Yum!