High-Protein Vegetarian Snacks: Simple Options to Boost Your Daily Protein

If your goal is better appetite control, muscle gain, or fat loss, aim for 10–20 g of protein per snack. Smaller 5–10 g snacks can still help if they’re part of an overall high-protein day, but you may feel hungry sooner compared to higher-protein options.

For muscle gain, focus on snacks with at least 15–20 g of protein, such as Greek yogurt or skyr, cottage cheese bowls, protein smoothies with milk or soy milk, baked tofu cubes, edamame, and high-protein bars with good ingredients. Try to include one of these snacks within 1–2 hours after workouts.

Yes. Protein is highly satiating and helps preserve muscle while you’re in a calorie deficit. Choose snacks like Greek yogurt with berries, cottage cheese and veggies, edamame, hummus with raw vegetables, or hard-boiled eggs if you include them. These combine protein with fiber and moderate calories, which supports fat loss better than sugary or refined-carb snacks.

Focus on soy-based and legume-based snacks such as edamame, tofu cubes, roasted chickpeas, hummus with veggies, lentil or bean snack packs, plant-based protein smoothies, and high-protein vegan bars. Combining these with nuts, seeds, and whole grains will help you hit adequate protein without animal products.

Use a mix of ready-to-eat items and simple meal prep. Keep yogurt cups, string cheese, hummus, and edamame in the fridge; store roasted chickpeas, trail mix, and protein bars in your bag or desk; and batch-prep items like tofu cubes, chia pudding, and hard-boiled eggs once or twice a week. Pre-portion into small containers to prevent overeating and make grab-and-go choices effortless.