10 Vegetarian High Protein Snack Ideas

It can be a challenge to hit our protein goals for the day, especially if we are looking to do so with a vegetarian based diet. Here are 10 high protein snacks that are suitable for vegetarians or anyone who just wants to add more plant based protein into their diet. Here the focus is on those snacks that are more natural, easy to prepare, healthy, and satisfying.

Explore delicious vegetarian snack options to boost your protein intake!

1. Chickpeas

15.2g of protein per cup (185g)
1. Chickpeas

Chickpeas are a great source of protein at 15.2 grams per cup (185g). As well as being rich in protein, they contain fiber which makes them a strong option for a snack to boost your protein throughout the day. Try simple roasting with a dash of olive oil and salt.

2. Edamame Beans

18.5 of protein per cup (160g)
2. Edamame Beans

Edamame beans contain 18.5 grams of protein per cup (160g). Edamame is a complete protein, containing the nine essential amino acids. You can steam them and add a pinch of salt to make a great snack.

3. Greek Yogurt

16.1g of protein per pot (156g)
3. Greek Yogurt

Greek yogurt almost feels like a way to cheat when it comes to hitting your protein goal for the day. A 156g pot of yogurt can contain 16.1g of protein. Add a handful of almonds for an extra boost of a few grams of protein.

4. Hummus

9.55g of protein per 1/2 cup (123g)
4. Hummus

Another easy-to-prep veggie protein snack option at 9.55 grams for 1/2 cup (123g) of hummus. Hummus is made from chickpeas, so you get all the benefits associated with them. Pair with cucumber for a tasty treat.

5. Pumpkin Seeds

8.46g of protein per oz
5. Pumpkin Seeds

At 8.46 grams of protein per ounce, grab a handful on the go to supplement your shake. They are filled with magnesium and can be roasted to make a crunchy snack.

6. Sunflower Seeds

5.48g of protein per oz
6. Sunflower Seeds

Perhaps you would prefer to munch on some roasted sunflower seeds at 5.48 grams of protein per ounce. They contain a bunch of healthy fats too, so you get that benefit.

7. Cottage Cheese

23.1g of protein per cup (210g)
7. Cottage Cheese

Cottage cheese is a staple amongst protein aficionados, and it is easy to see why, coming in at 23.1 grams per cup (210g). It is rich in casein protein, which makes you feel full longer as it is slow to digest. You can add some berries to liven this veggie snack up.

8. Almonds

5.94g of protein per oz
8. Almonds

Mentioned above with the Greek yogurt, these can be eaten on their own, giving you 5.94 grams of protein per ounce. The ultimate snack in terms of speed and eating on the go.

9. Quinoa

7.14g of protein per cooked cup (170g)
9. Quinoa

Along with edamame beans, quinoa is a complete protein containing all nine essential amino acids. At 7.14 grams per cooked cup (170g), it’s a great choice and is incredibly versatile as it can be combined with veggies, beans, or avocado for a great-tasting snack.

10. Tofu

5.33g of protein per oz
10. Tofu

Coming in at between 5.33 grams of protein per ounce, tofu is a versatile choice for a vegetarian protein snack. Add some flavor with soy sauce or sesame oil and bake or pan fry for a quick snack.