Despite its many positives, living a vegan lifestyle can pose unique challenges when it comes to nutrition. You may need to check that the restaurant has vegan options, you might need to adjust your coffee order, but you shouldn’t have to sacrifice your protein goals. Outside of mealtime, tons of vegan protein snacks can help you hit your macro and calorie goals throughout the day.
We also know that busy vegan dancers on the go need vegan protein snacks just as much as dancers who have the luxury of popping into any CVS for a whey-based protein snack.
It also seems like so many vegan protein snacks are inexplicably high in calories – I’m looking at you, trail mix! That’s why we’ve compiled a list of some of our favorite vegan protein snacks that won’t shatter your calorie goals or bust up your macro split.
Our 10 Favorite Vegan Protein Snacks
Popcorn Nutritional Yeast
Nutritional Yeast is a fantastic way to turn any savory snack into a vegan protein snack! Its nutty, tangy, cheesy flavor makes it a perfect cheese substitute for sauces or soups. As a topper, nutritional yeast packs 5 grams of protein per serving and is delicious when sprinkled over popcorn.
You can prep this yourself and put it into Ziplocks for a mid-rehearsal carb and protein boost, or, purchase pre-sprinkled nutritional yeast-seasoned popcorn at your local grocery store! We like Trader Joe’s Piquant popcorn!
Roasted Chickpeas
Some stores sell these in tidy little pre-packaged snack packs, but these vegan protein snacks are extremely affordable and easy to make at home if you have the time.
Grab a can of chickpeas, drain, and rinse them. Then, pour them out onto a paper towel and dab them dry.
Once dry, put them on a baking sheet and give them a quick spray of olive oil – it doesn’t take much! Sprinkle on your favorite seasoning – salt, garlic powder, curry powder, ranch seasoning, or even nutritional yeast for an extra protein boost!
Then, roast them in the oven at 425 degrees for 20-30 minutes or until golden brown.
Chickpeas clock in at about 20 grams of protein per half cup and 300 calories.
You’ll feel full and you’ll satisfy that salty crunchy craving!
Roasted Pepitas
I know I threw shade at trail mix and then listed popcorn, chickpeas, and pumpkin seeds. BUT! These snacks will not only fill you up faster but have a much lower calorie load than a nut mix.
Pepitas (baby pumpkin seeds) are only 160 calories per ounce (¼ cup) and the same amount will yield about 9 grams of protein. Add a sprinkle of nutritional yeast to these and you’re looking at a high-protein snack that’s easy to transport in any baggie!
Better yet, combine the popcorn, chickpeas, and pepitas to create your own, low-calorie, high–protein, low-fat, vegan protein snack mix!
Vegan Protein Overnight Oats
Yes, this snack *could* be a breakfast, but oats are also an excellent mid-afternoon or even mid-rehearsal snack.
Mix oats, your favorite vegan protein powder, and your favorite vegan milk of choice in a jar or tupper-ware and pop it in the fridge. The next day you’ll have perfectly prepped chilled oatmeal. Top with raisins, fruit, or granola for a meal, or, eat it as is for a protein-fueled snack!
Hummus and Pretzels/Veggies
Hummus is a great snack – especially during rehearsal. It has carbs, protein, and fats – the perfect combo to give your body every boost it needs to finish your day strong.
Depending on the brand, 1 cup of hummus is about 395 calories, 19 grams of protein, 23 grams of fat, and 34 grams of carbs. Dunk pretzels or veggies for some quick energy and enjoy your savory protein snack!
Coconut Yogurt and Vegan Dark Chocolate Bites
I admit it, this snack requires a bit of prep, but I promise it is totally worth it.
You can do this with any non-fat, flavored yogurt that you like! I just like coconut 🙂
Grab some non-fat coconut Greek yogurt. **If you can’t find this, mix unsweetened coconut flakes with 0% plain Greek yogurt.**
Place some wax paper on a sheet pan and dollop the yogurt onto the pan (about the size of one tablespoon.) Put this pan in the freezer and let the yogurt dollops freeze.
Next, grab your favorite vegan dark chocolate and melt it down.
Pull the frozen yogurt dollops out of the freezer and drizzle the melted chocolate over them! Pop them back in the freezer to re-harden the chocolate. (Just make sure your chocolate isn’t so hot that it melts the froyo!)
Store these in the fridge and grab a couple whenever you need a sweet treat while still working toward your protein goals!
Peanut Butter Protein Balls
Once again, you can buy these pre-made, but you can also make them yourself!
Use oats, peanut butter, and your favorite protein powder and mix them. You can even add vegan dark chocolate chips!
Roll them into small balls, then, store them in an airtight container. Keep them handy for on-the-go protein snacks!
**Pro-tip: Use powdered peanut butter for a lower-fat option!
Edamame
Ahhh edamame. Like chickpeas, they do sell pre-packaged roasted edamame that you can put in your dance bag for a quick, vegan protein snack.
But you can also steam edamame for a snack at home!
One cup of edamame is just 224 calories! The macro split of one cup is 18.5g of protein, 13.8g of carbs, and no fat. This doesn’t even scratch the surface of the vitamin and nutrient load these little beans provide!
Top these with a little salt or drizzle with soy or ponzu sauce and enjoy a high-fiber, high-protein treat!
Vegan Protein Bar
Finally, sometimes you can’t beat the handiness of a protein bar. The good news is there are tons of vegan protein bar options for when you’re in a bind.
Brands like Aloha, Barebells, and even CLIF Builders have great vegan options that are still low-calorie!
I hope you found one of these snacks inspiring enough to try! And, when you do try them, please let us know! We’d love to hear what your new favorite go-tos are!
Want more nutrition tips like this? Give these favorites a read: The Protein Needs of Dancers, Are Foods Good And Bad? Building a Healthy Relationship with Food, The Pros and Cons of Creatine: Busting the Myths and Revealing the Facts
