High-Protein Plant-Based Snacks for Athletes
1. Edamame
Description: Edamame is young soybeans, often served steamed or boiled, sprinkled with salt. Each cup boasts around 17 grams of protein. They are rich in essential amino acids, making them a complete protein source.
How to Enjoy: Eat them as a standalone snack, or toss them in salads and grain bowls. Sprinkle chili powder or nutritional yeast for added flavor and nutrients.
2. Chickpeas
Description: Chickpeas, or garbanzo beans, are an excellent high-protein snack. One cup of cooked chickpeas provides approximately 15 grams of protein. They’re also high in fiber, aiding in digestion and keeping athletes full longer.
How to Enjoy: Roast canned chickpeas after tossing them in olive oil and seasoning. Pair them with hummus or add them to overnight oats for an unexpected twist.
3. Protein Bars
Description: Plant-based protein bars made from ingredients like pea protein, nuts, and seeds offer 15 to 25 grams of protein each. When on the go, these bars can be a lifesaver for athletes needing a quick energy boost.
How to Enjoy: Look for bars with minimal ingredients and no added sugars. They can be consumed before or after workouts, and keep them in your gym bag for convenience.
4. Quinoa Salad
Description: Quinoa is a pseudo-grain and ranks high on the protein scale with about 8 grams per cup when cooked. It contains all nine essential amino acids, making it a rare complete protein in the plant kingdom.
How to Enjoy: Prepare a quinoa salad with your choice of veggies, beans, and a lemon-tahini dressing. Store in a container for a post-workout meal or snack.
5. Pea Protein Smoothies
Description: Pea protein powder is an excellent addition to smoothies, providing about 15 to 20 grams of protein per serving. It aids in muscle repair and recovery.
How to Enjoy: Blend pea protein with fruits like bananas, spinach, and plant-based milk for a nutritious, high-protein drink post-workout.
6. Nuts and Seeds
Description: Nuts like almonds and walnuts, and seeds such as chia and pumpkin seeds are protein powerhouses. A quarter cup of almonds has about 8 grams of protein, while chia seeds offer around 6 grams.
How to Enjoy: Create your own trail mix combining nuts, seeds, and unsweetened dried fruits. This snack is easily portable and perfect for pre- or post-workout fuel.
7. Tempeh
Description: Tempeh is a fermented soy product that is dense with protein, providing about 31 grams per cup. It also contains probiotics, which support gut health.
How to Enjoy: Slice, marinate, and grill or stir-fry to add to a wrap, salad, or rice bowl. Pair it with strong flavors like spices and sauces for enhanced taste.
8. Lentil Chips
Description: Lentil chips are a crunchy, protein-dense alternative to traditional potato chips. They offer about 4 grams of protein per serving, while being lower in fat.
How to Enjoy: Snack on them plain or pair them with guacamole or a creamy bean dip for extra nutrition and flavor satisfaction.
9. Nut Butter
Description: Almond and peanut butter are fantastic options loaded with protein—around 7 grams per 2 tablespoons. They combine well with other healthy foods for a nutritious snack.
How to Enjoy: Spread on whole-grain toast, mix into smoothies, or pair with apple slices for a perfect pre-workout energy booster.
10. Hummus
Description: Hummus is made primarily from chickpeas and tahini, providing about 8 grams of protein per cup. It’s rich in healthy fats and fiber, which help sustain energy levels.
How to Enjoy: Use hummus as a dip for vegetable sticks, whole grain crackers, or spread it onto wraps for a protein boost.
11. Spirulina
Description: Spirulina is a blue-green algae that’s incredibly high in protein—about 8 grams per two tablespoons. It’s also rich in vitamins and minerals.
How to Enjoy: Add spirulina powder into smoothies or mix into protein pancakes for an added nutrient punch.
12. Black Bean Brownies
Description: Black beans provide approximately 15 grams of protein per cup. They are subtly sweet when used in baked goods like brownies.
How to Enjoy: Blend black beans with cocoa powder and sweetener to create protein-rich brownies. These can serve as a healthy dessert or post-workout treat.
13. Vegan Jerky
Description: Vegan jerky is often made from soy or mushroom, providing around 10 grams of protein per serving. It’s a savory, satisfying snack for athletes on the go.
How to Enjoy: Keep vegan jerky handy for long training sessions or hikes. It packs easily and satisfies cravings for something chewy and salty.
14. Cottage Cheese Alternatives
Description: Made from soy or almond, plant-based cottage cheese can deliver 14 grams of protein per cup. It’s a versatile option.
How to Enjoy: Top with fruits or use in savory dishes. Add herbs and spices for a pesto-style spread or mix into pasta for a creamy dish.
15. Chia Pudding
Description: Chia seeds offer around 5 grams of protein per ounce. When soaked in liquid, they swell up, providing a unique texture as a pudding.
How to Enjoy: Mix chia seeds with your choice of plant-based milk, let it sit overnight, and garnish with nuts and berries for an energizing breakfast or snack.
16. Oatmeal Energy Bites
Description: Combine oats, nut butter, seeds, and other add-ins to create energy bites that are high in protein, fiber, and healthy fats.
How to Enjoy: Roll them into bite-sized balls and cool in the fridge. These are perfect for a quick snack between training sessions.
17. Sweet Potato Avocado Toast
Description: Sweet potatoes are more than just a carb source; they provide some protein and ample vitamins. Combine them with avocado for added taste and nutrients.
How to Enjoy: Slice and roast sweet potatoes. Top with smashed avocado and a sprinkle of hemp seeds for a filling snack.
18. Plant-Based Greek Yogurt
Description: Many brands offer plant-based yogurts made from coconut or almond milk. These can contain around 10 grams of protein per serving and are typically fortified with probiotics.
How to Enjoy: Use as a base for smoothies, and top with granola, nuts, and berries for a satisfying snack or breakfast option.
19. Mung Bean Pancakes
Description: Mung bean flour is an excellent source of protein. Pancakes made from this flour can deliver around 24 grams of protein per cup, making them a substantial snack.
How to Enjoy: Serve with a savory or sweet topping, depending on your mood—try avocado for savory, or fruit and syrup for a sweet treat.
20. Roasted Pumpkin Seeds
Description: Pumpkin seeds, or pepitas, contain about 8 grams of protein per ounce. They’re also high in magnesium and zinc, important for muscle function and recovery.
How to Enjoy: Roast with spices of your choice, and enjoy as a crunchy snack, or toss into salads for added texture and nutrition.
21. Tofu Skewers
Description: Firm tofu offers about 15 grams of protein per serving. It can be grilled or roasted to create a flavorful snack.
How to Enjoy: Marinate cubes of tofu with your favorite sauce, skewer with veggies, and grill them for an easy, portable protein-packed meal.
22. Cauliflower Buffalo Wings
Description: Cauliflower provides about 2 grams of protein per cup, and when coated and baked, it can become a hearty snack option.
How to Enjoy: Roast with buffalo sauce and serve with a side of plant-based ranch dressing for a fun, protein-rich game-day snack.
23. Protein-Rich Soup
Description: A vegetable and bean soup can provide a comforting protein source. Lentil soup, for example, offers approximately 18 grams of protein per serving.
How to Enjoy: Make a big batch and store in the refrigerator for easy access when hunger strikes post-workout.
24. Smashed Pea Toast
Description: Similar to avocado toast, smashed peas provide protein and fiber. One cup of peas has about 8 grams of protein.
How to Enjoy: Mash cooked peas with lemon juice, salt, and pepper; spread them on whole grain toast, and top with radishes or sprouts for added crunch.
25. Cauliflower Rice Stir-Fry
Description: Cauliflower rice is a low-calorie base for many meals. When stir-fried with beans and veggies, it can become a protein-rich dish.
How to Enjoy: Stir-fry cauliflower rice with black beans, peppers, and your favorite spices for a light yet protein-packed snack.
By incorporating these high-protein plant-based snacks into their diet, athletes can fuel their bodies effectively, ensuring optimal performance and recovery while enjoying a variety of delicious, nutritious options.
