While it isn’t always given an accurate representation, optimal health, nutrition and fitness come hand in hand with choosing a plant-based diet – as it is known for a wealth of benefits upon our bodies. Whether you’re already an athlete in training, fitness fanatic, health-conscious or just want to feel like one – these 10 high-protein meals without any form of meat or dairy will have you feeling energized to do your gym-thing.
Due to the diet being naturally anti-inflammatory, it is said that a plant based diet can quicken recovery times and even improve mental clarity, helping many top athletes to stay focused.
- 10 High Protein Meals For People Who Want To Eat Like An Athlete
- 2. Hot Eggplant and Seitan Open-Face Sandwiches
- 3. Fire Roasted Tomato Pasta with Chickpeas and Arugula
- 4. Tempeh ‘Sloppy Joe’
- 5. One Pot Red Lentil Dahl
- 6. Vegan Quinoa Sushi with Tofu ‘Steaks’ and Chickpea Bean ‘Egg’
- 7. Tacos With Soyrizo and Beans
- 8. Cookie Dough Porridge
- 9. Quinoa Corn Edamame Salad
- 10. Mac N’ Chard
- 1. Trail mix
- 2. S’nuts
- 3. Whole wheat pita with almond butter or hummus
- 4. Peanut butter and banana “quesadilla”
- 5. Granola
- 6. Energy Bars
- 7. Raw banana mash
- 8. Apples with nut butter
- 9. Roasted chickpeas
- The 7 Foods Worth Eating Every Single Day
- Most recent
- Protein, What Is It and How Do Vegans Get Protein?
- The Wrap Up
- Seven of the best VEGAN high-protein snacks for building muscle fast
- Top 15 sources of plant-based protein
- How Do You Get Protein Without Dairy?
- A Note on Plant-Based Meals
- Dairy Free Breakfast Ideas
- Dairy Free Lunch and Dinner Ideas
- Dairy Free Snacks and Desserts
- 50 Healthy Snacks for Kids (Gluten Free, Dairy Free & Refined Sugar Free)
10 High Protein Meals For People Who Want To Eat Like An Athlete
Served with some basmati rice and steamed veggies, this Indian recipe is made with protein packed chickpeas (chana), and is oil free. This 30-minute recipe is so simple, tasty and healthy it’s perfect for a hearty post work out meal and is meal-prep friendly if you enjoy cooking your food in bulk.
Get the recipe here.
2. Hot Eggplant and Seitan Open-Face Sandwiches
Seitan is a believable vegan ‘meat’-style product made from wheat protein; therefore it packs a hearty dose of those amino acids! The ways in which to use seitan are just about impossible but this eggplant and seitan open sandwich recipe is surely up there with the best.
Get the recipe here.
3. Fire Roasted Tomato Pasta with Chickpeas and Arugula
Chickpeas are filling and boast a high amount of protein – especially when paired with carbohydrates from pasta they make the perfect training fuel. However – training or not, this meal will go down a hit with any foodie.
Get the recipe here.
4. Tempeh ‘Sloppy Joe’
Tempeh, often seen in a block-like form is simply fermented soybeans which is rich in protein and a highly versatile ingredient. It can even be used to make vegan ‘bacon’ if a sloppy joe isn’t your thing.
Get the recipe here.
5. One Pot Red Lentil Dahl
LIVEKINDLY brings you a protein-dense lentil dahl with ample spice, flavour, warmth and comfort – and all made in only one pot! Which you can totally go back for guilt-free seconds.
Get the recipe here.
6. Vegan Quinoa Sushi with Tofu ‘Steaks’ and Chickpea Bean ‘Egg’
Although a bit more of a complicated recipe, this is perfect for experienced foodies who are up for creating a great meal. Quinoa is a complete protein as it contains all 9 essential amino acids, when served with tofu and chickpeas – you’ll definitely be getting those ve-gains.
Get the recipe here.
7. Tacos With Soyrizo and Beans
Tacos are a beloved Mexican dish and when filled with soy ‘chorizo’ and refried beans make the perfect, protein-dense meal or appetiser that explode with flavour and fill up rumbling bellies.
Get the recipe here.
8. Cookie Dough Porridge
This ‘cookie dough’ porridge is perfect to start your morning, fuel you from the middle of the day until dinner or replenish your energy after a training session. Oats are also a brilliant food for reducing stress and have plentiful amounts of protein.
Get the recipe here.
9. Quinoa Corn Edamame Salad
Not only is this an easy, fresh and delicious vegan meal (or side dish), it’s also gluten-free. Quinoa is a brilliant plant source of protein with all essential amino acids and edamame beans also have a high protein content. A fantastic and uber-flavoursome combo!
Get the recipe here.
10. Mac N’ Chard
Chard is a dark leafy green which is packed with nutrients, including protein. “Yum!” doesn’t quite cover it, you’ll have to make this after your next sweat-sesh to find out for yourself.
Get the recipe here.
Plant-based. Healthy. Snack. It’s a lot to ask of a food.
But we need them. One of the common questions that I hear from new vegetarians or vegans is “I’m always hungry — how do I stay full with this diet?” — and my answer is to eat more. Not bigger servings, but more often.
Why? Most whole, plant-based foods are not calorically dense. That means they take up a lot of room in your stomach, without packing a lot of calories.
Of course, that also means they digest quickly, so not long after eating one meal, you’re hungry for another.
Enter the snack.
And to clear up a common misconception among some vegans: just ‘cause it’s vegan, doesn’t mean it’s healthy. There are plenty of junk-food vegans out there, and you don’t want to be one of those.
But let’s not equate “unhealthy” with “high-calorie.” We’re talking about snacks for athletes here — whether around workouts or during the rest of the day — and a lot of us actually want more calories. I eat a lot of fruit throughout the day, but I almost always need at least one snack that’s more substantial. (Because, again, most plant foods aren’t very dense in calories — to me, that’s a much bigger concern than “where do you get your protein?”)
So here we go. Nine favorite healthy, plant-based snacks for athletes. A few of my favorites, and a few from some friends. (And if you’re looking for more options, we’ve got a longer list of vegetarian and vegan snacks here.)
1. Trail mix
Along with fruit, trail mix is my everyday snack. I don’t eat much at once, but make it a point to get a big handful or two every day — mainly for the long-term health benefits of nuts. I’ve always settled for raisins as the sweet counterpoint to the nuts, but recently I’ve started using dried tart cherries to add a sour note and get the recovery benefits that they’re known for. My recipe:
- 1 part raw walnuts
- 1 part raw cashews
- 1 part raw almonds
- 1 part raw pumpkin seeds
- 1/2 part vegan dark chocolate chunks
- 2 parts dried tart cherries
I’ve only used sweetened tart cherries, but the sweetness of the trail mix will also depend on the type of chocolate you choose, so you’ll have to experiment to get it just right for your taste.
Especially if you think you won’t like a trail mix with raw nuts and no salt, you need to give this one a try.
S’nuts are almonds with a sweet, salty, smoky glaze, created by Jason Sellers, chef and co-owner of Plant, my favorite restaurant in Asheville. Whenever I make a batch for the week, it’s gone in a day. Get the recipe here, and your kids will thank you.
3. Whole wheat pita with almond butter or hummus
This is my bridge between my smoothie and lunch if I’m training for a race and feel the need to add that mid-morning mini-meal between my smoothie and my lunch.
Prep time is almost zero: toast a whole wheat (or alternative grain) pita for a few minutes, then spread with your choice of topping. If you’re using nut butter, a drizzle of maple syrup adds a touch of sweet and some quick-burning calories. If you’re using hummus, a few drops of hot sauce make it that much better.
In need of a new hummus recipe? Try this buffalo hummus from my book, that Angela Liddon shared over at Oh She Glows.
4. Peanut butter and banana “quesadilla”
Let’s be clear here. This one almost didn’t make the list when what we’re shooting for is a list of healthy snacks. I’m fine with all the ingredients, but all at once, it’s a decent amount of sugar and fat you’re looking at.
So why did I include it? Because it’s freaking worth it. You’ll be an absolute hero the next time somebody’s in the mood for a late night snack in your house and you pull these bad boys out of … well, you know where. Or even better, reward yourself after your next long run.
I use this recipe, choosing maple syrup over honey, replacing the suggested oil with just a drizzle of coconut oil, and usually substituting almond butter for the peanut butter.
My favorite granola, ever? This one that chef Mo Ferris came up with for my book, No Meat Athlete, which is why I put it in! It’s peanut-buttery, which is a nice change in the world of sometimes-dull granola. Even better: the recipe calls for dried cherries, so when I make it these days I use tart cherries and double the amount (since it’s not quite as easy to get the suggested daily amount with dried cherries as it is with juice). This recipe is technically for a granola bar, but just crumble it if you want the typical granola consistency.
6. Energy Bars
Energy bar recipes abound, and I can’t honestly say I’ve tried all that many of them — I use the ones from this blog fairly often (the Ultimate Energy Bar Formula is a favorite). As far as pre-made bars go, I’m a big fan of CORE Foods, a non-profit whose bars pack serious calories while still managing to be whole-food based. Plus, they’re not too sweet, and I like that.
The six snacks above are my favorites, and the ones I eat most often. But I’m only one guy, so I asked a few friends from the NMA team to share their go-to snacks. Here they are.
Matt Ruscigno, vegan registered dietitian and co-author of No Meat Athlete:
7. Raw banana mash
Matt calls this a non-blended smoothie, and it’s easy, cheap, and tasty (and raw!). He eats it for breakfast, but it would make a perfectly good snack, especially if you sprinkle in a crunchy, salty component like granola.
- 2-3 ripe bananas
- A few tablespoons nut butter
- Diced apple
Mash the bananas in a bowl, then top with the remaining ingredients.
Maggie Vining, leader of the Wilmington No Meat Athlete group and community manager of all the No Meat Athlete groups:
8. Apples with nut butter
Self-explanatory. Try sunflower seed butter if you’re bored of peanut and almond butters.
Doug Hay, co-host of NMA Radio and blogger at Rock Creek Runner:
9. Roasted chickpeas
Roasted chickpea recipes abound (couldn’t say that a few years ago — thanks, internet!), but Doug and I both like Angela’s over at Oh She Glows. There’s an Italian version at the top of this tomato soup recipe from her book, or try the salt-and-vinegar variation on her site.
There you have it — plant-based, healthy, and snacky. Happy snacking!
This post is part of a sponsored, 7-part ambassador program I’m doing with the Cherry Marketing Institute, which I’ll be spacing out over the first half of 2015. See my previous posts about tart cherries here, here, and here.
The 7 Foods Worth Eating Every Single Day
Our 7-Day Kickstart Plan is unique in that it focuses on the highest quality whole foods (including the 7 foods worth eating every day), to make sure you get everything you need on a plant-based diet.
The Kickstart Plan includes:
- A 7-day meal plan, built around the foods worth eating every single day
- 14 of our favorite recipes that pack in the nutrition, taste great, and are easy to make
- Focused on simplicity and speed, to minimize stress and time commitment
It’s the best way we know of to get started with a whole-food, plant-based diet. Learn more here!
Nice, and good suggestions. I workout throughout the week, and am an avid long-boarder and mud obstacle course runner that is always looking for some energy foods that have long range sustainability.
I am also generally found in the kitchen with my family watching on curiously as I invent new tasty sources of vegan and vegetarian meals and snacks. I have recently created several amazing vegan, organic snacks that have become the rage in our family. Using ingredients such as organic dates, organic raw cacao powder, organic raisins, organic hemp protein, organic coconut, organic sunflower seeds, organic sesame seeds, organic goji berries powdered, organic apricots, organic flax, organic vanilla.
Have a great day!
Peter Sabbagh | Founder http://www.thinkmatcha.com/
I’m eating the salt and vinegar chickpeas from Oh She Glows right now! I like to make a double batch so I’m fumigating my kitchen with vinegar smell half as frequently.
Gr8 and helpful information.
I love this post. There’s certainly something to be said for easy ways of fueling my body.
I like many of these ideas, and have even done some of them myself, but I rarely have time to make granola, roasted chickpeas and energy bars myself. I have started using the athlete snacks from http://www.athleticfoodie.com and absolutely love them. They’re probably not right for everyone, but they make my life easy.
Happy workouts to all my fellow no meat athletes!
I read this book The Runners Guide to the Meaning of Life by Amby Burfoot: despite being an excellent runner, he met with some failures. He was unable to get into the Olympics twice, and “I learned that losing isn’t contagious. It’s not a fatal condition, and it’s not forever. It’s more like a cold that makes you miserable for a week but then goes away, and quickly discovered that my 10-year Olympic quest hadn’t taught me failure. Indeed, the discipline and training goal setting had prepared me for success in other areas.” I really enjoyed reading it and found inspiration in many parts of the book especially because it’s a vegan runner! If you want to read more about this topic I’d like to suggest this article Eat Vegan & Run and if you want some ideas about vegan snack for athlete read this….
Or, make your own high-energy plant-based snacks.
I used to eat heavy meals including meat and would often feel tired. I’m a vegan now and eat several smaller meals like this article suggests and I can testify that it indeed quenches hunger better and leads to sustained energy, esp compared to meat based diets.
JOIN THE CONVERSATION
It’s easy to eat healthy vegan snacks at home when your fridge and cupboards are filled with delicious food. But outside of your home, it can be challenging to find a healthy, high-protein vegan snack when you’re hungry. Snacks often have cheese, milk or eggs in them or are full of sugar, salt, fats and unhealthy carbs. That’s why I always carry snacks with me in my car so I can enjoy eating foods that nourish me, even when I’m not home.
Here are some easy and delicious vegan snack ideas:
1. Trail Mix
Mixed nuts (almonds, pistachios, cashews, hazelnuts, peanuts, Brazil nuts, walnuts).
This is very simple to make and store for a fast and easy protein snack. You can use any nuts, seeds and dried fruit you prefer. I personally leave out the dried fruit.
- Pumpkin Seeds
- Sunflower Seeds
- Any other dried fruit you would like.
1. Dry roast seeds in a dry pan until golden brown, stirring constantly.
2. Dry roast nuts in a dry pan until golden brown, stirring constantly.
3. Mix together sultanas and currants.
4. Mix all ingredients together and enjoy!
2. Butter Bean Dip
Butter bean dip with vegetables.
This is a very tasty and healthy dip you can pair with vegetables or corn chips. Try using it as sandwich spread, too.
- 1 cup butter beans (cooked)
- 1 Tbsp olive oil
- 2 Tbsp Lemon Juice
- 1/2 onion, finely chopped
- 1-2 cloves garlic, finely chopped
- Salt to taste
- 1/4 cup fresh parsley
1. Mash butter beans until smooth and creamy.
2. Add remaining ingredients.
3. Mix together until well-blended.
4. Adjust seasoning to taste (salt, lemon juice, olive oil, garlic).
5. Put into a decorative bowl and garnish with olives and watercress.
6. Serve with vegetables, corn chips or wholemeal crackers.
3. Homemade Maple Glazed Pecans
Homemade maple glazed pecans.
These are so yummy and not full of all the sugar that the processed options have in them.
- 1 cup raw pecans
- 1 tablespoon coconut oil
- 2 tablespoons maple syrup
- Pinch of sea salt
- Optional: add ½ teaspoon of ground cinnamon
1. Add pecans to a dry frying pan and toast until lightly browned over a medium flame for 3-4 minutes, always stirring.
2. Turn flame to low, add the coconut oil, maple syrup and salt and continue to stir for another 2-3 minutes, until the maple syrup has caramelized the pecans.
3. Leave in pan for a few more minutes.
4. Then spread the pecans out on a large plate.
5. Let them cool completely before eating because they taste better that way!
4. Tempeh or Tofu Vegan Sandwich
Tofu vegan sandwich.
This is one of my favorite quick, easy and nutritious sandwiches.
For a quick meal use pre-marinated tempeh or tofu from the health food store. Brush both sides with sesame oil, then either sauté or grill on both sides till golden brown.
The tofu or tempeh becomes the main ingredient for the sandwich. Grab slices of bread, spread some mustard or healthy mayo, place a few leaves of lettuce on top and add some slices of cucumber and tomato. Then just put the other slice of bread on top and a yummy healthy sandwich to go!
Four More Extra Quick Vegan Snack Ideas:
- Fill celery sticks with almond butter or peanut butter.
- Make some Easy Cheezy Vegan Nachos.
- Edamame crisps or dry roasted edamame: baked or dehydrated edamame (soybean) pods. They’re crunchy like chips but healthier and full of protein. Make sure you get a non-GMO variety since soybeans are often genetically modified.
- Single Serving Non-Dairy Milks (almond, coconut and soy milk) are now available in many health food stores. Look for the ones without added sugar.
Peanut butter and celery.
YOU MIGHT ALSO LIKE
Calories In, Calories Out: How to Count Calories to Lose Weight
14 Easy Ways to Be Sure Your Getting Enough Protein in Your Diet
We Know Apple Cider Vinegar Has Many Health Benefits, But Can It Help You Lose Weight?
Can Low-Carb Diets Mess With Women’s Hormones?
If you have given up animal products, chances are you have been asked the age old question, “Where do you get your protein?” Most people believe that consumption of animal products, such as meat, milk, and cheese, is the only way to get adequate amounts of protein in a healthy diet. However, it is not only a myth that those eating a plant-based diet struggle to eat enough protein, but it has been shown that most Americans eat almost double the amount of protein they need. Even worse, studies have demonstrated that large consumption of animal protein may lead to chronic diseases such as cancer and heart disease.
It is certainly not difficult to find protein-packed plant foods. All plants, be it legumes, nuts, seeds, vegetables, or fruits, have some protein, but if you are concerned with your protein intake, there are certainly plenty of powerhouse plant-based protein sources. Some great options include hemp, spinach, broccoli, tofu and other soy products, seitan, asparagus, lentils, chickpeas, nuts, whole grains, beans, quinoa, avocados, peas, and sesame seeds. There are even delicious snacks made with some of these high protein foods, so next time you are questioned about your sources of protein, whip out one of these healthy high protein products.
1. Sea Point Farms Dry Roasted Edamame
Edamame is a complete protein that contains all essential amino acids, making them an incredible vegan protein source. Seapoint Farms makes dry roasted edamame snacks that come in delicious flavors like lightly salted and wasabi. One serving of this little legumes packs 14 grams of protein.
Snacking, what a wonderful world. The downfall of many, snacking can leave even the healthiest of diets in the dust as you chomp down on your ninth chocolate chip cookie… I’m not alone here, right… guys?
All jokes aside snacking is generally regarded as a bit of a headache for maintaining your healthy diet, as snacks inevitably end up being something sweet or something a little bit naughty.
Oops. Finding healthy alternatives is tricky enough for everyone, however it can be even more difficult if you follow a plant based diet. and need a little something extra to keep your energy levels up.
The secret to healthy snacking that keeps you full? Protein. Without further ado…
Protein, What Is It and How Do Vegans Get Protein?
A protein is a macronutrient which aids in muscle growth and muscle maintenance. Proteins are made up of amino acids, with complete proteins containing all nine essential amino acids. There are 20 total, with those nine being the most important.
Lacking protein can leave you feeling tired and sluggish. For vegans who don’t look after their diet, low energy can be one of the main issues they face on a day to day basis. It is also essential that you consume protein so the body can grow and maintain muscle, something you can struggle with on a plant based diet.
Beyond that, protein takes longer to digest than both fat or carbohydrates and requires more energy to digest too meaning it keeps you fuller for longer, which is exactly what you want from that vegan millionaire shortbread you partook in with your coffee!
Now chances are you didn’t wake up this morning accidentally vegan, this is a choice you’ve made over time. You already know all this so I’ll get to the chase. In no particular order, let’s take a look at some of the best vegan snacks for getting in some extra protein.
- Protein Powder
If you’ve got any interest at all in fitness then you will be aware of the benefits of consuming a protein powder as part of your diet. These are usually mixed with water or milk to make a protein shake, with Whey protein being by far the most popular in the world. But that’s no good for us vegans, so there has been an influx of vegan proteins to the market all offering outstanding benefits.
The main vegan protein sources come from pea protein, rice protein, or soy protein. These three protein rich sources are also gluten free and offer a good protein source, with most powders having around 22 grams of protein per serving. Flavours also vary from the standard chocolate, strawberry, vanilla as vegan protein allows to experiment more. But don’t be put off if you’re not a fitness freak, these shakes are still a great way to add protein!
That’s how to use protein powder properly! 🙂
2. Peanut Butter
Oh peanut butter, my delicious nutty friend. Peanut butter might just be the most moreish thing on the planet, but even though it can be a good source of protein, it’s only downside is the high number of calories. Per 100g a good vegan peanut butter can have over 30g of protein, a massive amount and perfect for piling in some extra to your diet.
That still leaves the big caloric elephant in the corner of the room waiting to ruin all the fun. But rejoice as there are a vast number of low calorie, high protein peanut butters now available, with some as low as 45 calories per serving. That’s just enough for you to get in some protein without feeling too guilty about it.
3. Vegan Protein Bars
A good protein bar is the ideal snack. Low in sugar, high in protein and delicious. For obvious reasons we’re going to tell you about ours! 🙂
Now this is a bit of a brag, but facts don’t lie. The Oatein Millionaire Crunch is the definitive high protein, great tasting vegan snack. I’m going to throw some numbers around, so if you’re wearing socks be prepared for them to be blown straight off.
Protein? 15g per square. Sugar? Just 0.5g per square. Calories? Just 215 per square. Let that sink in for a minute. Yep, those nutritionals are off the charts, but that’s not what makes the Millionaire Crunch so great (but they certainly help).
The Millionaire Crunch has two vegan flavours, Chocolate Orange and Salted Caramel, and once you’ve tried one you will believe the hype. So with high protein content, low sugar for a guilt free treat, and a great taste, the Oatein Millionaire Crunch is a must try.
There’s no need to overthink it sometimes, so bring it back to basics and grab a handful of almonds for some extra protein. Simple and inexpensive, nuts like almonds are a great way to add more protein on the go. They will help you feel fuller, but make sure to keep your portions small due to their high calorie content.
Almonds also help to protect your heart from cardiovascular disease and stroke, this is thanks to the several phytonutrients that they contain.
5. Trail Mix
Another simple and inexpensive protein snack is trail mix. This can be purchased from a supermarket or whole food store, or for even more economic benefit can be made yourself. The good thing about making it yourself is that you can tailor your choices for your taste and your benefit.
Load you trail mix with nuts like almonds or pistachios for the most protein possible. Another great nut choice is walnuts as they help to provide you with essential omega-3 fatty acids.
6. Sunflower Seeds
Another great wholefood protein source is sunflower seeds. Sunflower seeds tick a number of different boxes thanks to their high protein and low carb content, but the benefits don’t stop there.
Sunflower seeds are super high in Vitamin E which protects against aging and is essential in proper organ function. Plus they also contain a high number of antioxidants. Sunflower seeds are a win win!
7. Pumpkin Seeds
Noticing a theme yet? Nuts and seeds are appearing a lot on this list, but its hard to ignore the high protein, low carb content they have. Couple that with their health benefits and you’re onto a winner.
Pumpkin seeds are a no brainer for this list. Along with packing extra protein in, they also have a high magnesium content. Magnesium helps to lower blood pressure, fight depression, and improves PMS symptoms in women. Its high iron content helps with that too and is a must have for vegans.
Pronounced keen-waa, if you haven’t jumped on the quinoa train yet you are missing out. This ancient grain is a superfood that has been popular across the world for generations. The quinoa plant is a pseudo-grain and is known for its edible seeds.
It is perfect as a part of a main meal, but cook yourself up a smaller portion and it is great to snack on. One of the few complete plant proteins (contains all nine essential amino acids), it has an impressive vitamin profile and an extra plus, it’s gluten free.
The Wrap Up
So there you have it, eight super healthy, super tasty vegan snacks packed full of protein to keep you going through the day. From wholefoods, to powders, to protein filled snacks, there is a plethora of ways for you to get in some extra protein to feel fuller for longer. By no means is this a definitive list, if you have any of your own vegan snacks that keep you going let us know!
Seven of the best VEGAN high-protein snacks for building muscle fast
FITNESS: Eating lots of protein is key when building muscle (Image: GETTY)
We used to think calorie counting was the be-all and end-all of dieting, but these days fitness fantastics are much more concerned with the type of food they’re eating.
A lot of gym-goers will follow a high-protein, low-carbohydrate diet in order to shed fat and build muscle.
Protein is an important component of every cell in the body. Hair and nails are mostly made of protein and your body uses protein to build and repair muscle.
It also helps you feel fuller for longer, which can help aid weight loss.
Most people know that meat is a good source of protein, but what if you follow a vegan diet?
Vegan diets can provide all the nutrition you need, as long as you plan carefully.
Many high-protein snack options are available, whether you are a vegetarian who still eats eggs and/or dairy, or a vegan who does not eat any animal products whatsoever.
Here are seven of the best vegan high-protein snacks on the market:
1. Myprotein Organic Kale Crisps
These pink peppercorn flavoured Organic Kale Crisps are made with fresh ingredients.
The crisps are 100% natural and are suitable for vegans.
With only 87 calories per bag and 4.6g of protein, you can purchase a 6-pack of Organic Kale Crisps from Myprotein.
2. Protein Balls
The Protein Ball Co. has just added two brand new vegan flavours to their existing snack range, including Peanut Butter + Jam and Raspberry Brownie.
The tasty snacks are perfect for a post-workout pick-me-up.
The Peanut Butter + Jam balls contain 15% of protein, while the Raspberry Brownie flavour have 12%.
HEALTHY: These yoghurt tubes are perfect for people on the go (Image: PH)
3. Light Bites Popped Chips
These crip substitutes are gluten free, packed with fibre and protein and they’re vegan friendly.
They come in flavours including Pesto and Sundried Tomato, Roasted Shallot and Cider Vinegar and Sweat and Smokey Chipotle.
Exclusive to Superdrug, the 99p crips are under 100 calories and contain 4.8g of protein.
4. Nush in a Rush
The UK’s first dairy-free almond milk yoghurt tubes have launched in the UK.
These delicious strawberry and blueberry flavoured snacks are sugar-free and protein-rich and contain up to 20% pure almond milk.
A box of five 40g tubes is £2.99 from Ocado.
5. Boundless Activated Nuts and Seeds
Not only do activated nuts host a whole heap of benefits for the digestive system, but they are high in protein too.
Moreover, they’re gluten and soy-free and vegan and coeliac-friendly.
The snack packs come in three delicious flavours and cost £2.20 from Ocado.
TASTE THE RAINBOW: BOL have launched a brand new vegan range (Image: PH)
6. Benefit Chocolate
Benefit Chocolate is enriched with almond butter and 20% vegetable proteins, making it an indulgent vegan chocolate with benefits beyond the normal protein bar.
The bar is 85% cacao and contains twice as much protein per 100g as other dark chocolate products.
The 40g bars are available on Amazon for £1.75 each.
YUMMY: Light Bites Popped Chips are low in calories and high in protein (Image: PH)
7. BOL Vegan Range
BOL is going 100% plant-based as of June 2018. The company has a delicious selection of soups, salads and microwavable meals which are fresh, healthy and full of vegan protein.
The range includes delights like Sweet potato and cauliflower soup, which contains 27% of your recommended daily intake (RI) of protein.
While their mouth-watering Sri Lankan Sambar veg pot contains 37% of your RI of protein.
BOL foods can be found in shops including Tesco, Sainsbury’s, Waitrose, and on Ocado and Amazon Fresh
Top 15 sources of plant-based protein
The right plant-based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products.
Some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.
The following healthful, plant-based foods have a high-protein content per serving:
1. Tofu, tempeh, and edamame
Share on PinterestSoy products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet.
Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:
- firm tofu (soybean curds) contains about 10 g of protein per ½ cup
- edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup
- tempeh contains about 15 g of protein per ½ cup
Tofu takes on the flavor of the dish it is prepared in so that it can be a versatile addition to a meal.
People can try tofu, as a meat substitute, in a favorite sandwich or soup. Tofu is also a popular meat substitute in some dishes, such as kung pao chicken and sweet and sour chicken.
These soy products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products.
Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.
Cooked lentils contain 8.84 g of protein per ½ cup.
Lentils are a great source of protein to add to a lunch or dinner routine. They can be added to stews, curries, salads, or rice to give an extra portion of protein.
Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup.
Chickpeas can be eaten hot or cold, and are highly versatile with plenty of recipes available online. They can, for example, be added to stews and curries, or spiced with paprika and roasted in the oven.
A person can add hummus, which is made from chickpea paste, to a sandwich for a healthful, protein-rich alternative to butter.
Peanuts are protein-rich, full of healthful fats, and may improve heart health. They contain around 20.5 g of protein per ½ cup.
Peanut butter is also rich in protein, with 8 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.
Almonds offer 16.5 g of protein per ½ cup. They also provide a good amount of vitamin E, which is great for the skin and eyes.
Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins — although not vitamin B-12 — and manganese.
Spirulina is available online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.
Quinoa is a grain with a high-protein content, and is a complete protein. Cooked quinoa contains 8 g of protein per cup.
This grain is also rich in other nutrients, including magnesium, iron, fiber, and manganese. It is also highly versatile.
Quinoa can fill in for pasta in soups and stews. It can be sprinkled on a salad or eaten as the main course.
Mycoprotein is a fungus-based protein. Mycoprotein products contain around 13 g of protein per ½ cup serving.
Products with mycoprotein are often advertised as meat substitutes and are available in forms such as “chicken” nuggets or cutlets. However, many of these products contain egg white, so people must be sure to check the label.
A very small number of people are allergic to Fusarium venenatum, the fungus from which the mycoprotein brand known as Quorn is made. People with a history of mushroom allergies or with many food allergies may wish to consider another protein source.
9. Chia seeds
Share on Pinterest Chia and hemp seeds are complete sources of protein that can be used to make smoothies, yogurts, and puddings.
Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon.
Try adding chia seeds to a smoothie, sprinkling them on top of a plant-based yogurt, or soaking them in water or almond milk to make a pudding.
Chia seeds are available from some supermarkets, health food stores, or to buy online.
10. Hemp seeds
Similarly to chia seeds, hemp seeds are a complete protein. Hemp seeds offer 5 g of protein per tablespoon. They can be used in a similar way to chia seeds. Hemp seeds can also be bought online.
11. Beans with rice
Separately, rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.
Try rice and beans as a side dish, or mix rice, beans, and hummus together then spread on Ezekiel bread, which is made from sprouted grains, for a savory, protein-packed meal.
A large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C.
Add 2 tablespoons of hummus for a flavorful snack that is healthier than butter-covered potatoes and increases the protein content. Two tablespoons of hummus contain about 3 g of protein.
13. Protein-rich vegetables
Many dark-colored, leafy greens and vegetables contain protein. Eaten alone, these foods are not enough to meet daily protein requirements, but a few vegetable snacks can increase protein intake, particularly when combined with other protein-rich foods.
- a single, medium stalk of broccoli contains about 4 g of protein
- kale offers 2 g of protein per cup
- 5 medium mushrooms offer 3 g of protein
Try a salad made from baby greens with some quinoa sprinkled on top for a protein-rich meal.
Seitan is a complete protein made from mixing wheat gluten with various spices. The high-wheat content means that it should be avoided by people with celiac or gluten intolerance. For others, it can be a protein-rich healthful meat substitute.
When cooked in soy sauce, which is rich in the amino acid lysine, seitan becomes a complete protein source offering 21 g per 1/3 cup.
15. Ezekiel bread
Ezekiel bread is a nutrient-dense alternative to traditional bread. It is made from barley, wheat, lentils, millet, and spelt. Ezekiel bread is an excellent choice for bread lovers who want a more nutritious way to eat toast or sandwiches.
Ezekiel bread offers 4 g of protein per slice. Get even more protein by toasting Ezekiel bread and spreading it with peanut or almond butter.
Dairy products aren’t the only choices when it comes to high-protein snacks. If you’re eating a diet minus milk, or you just want a low-cal snack that’s high in protein, check out these 150-calorie snacks that don’t contain a drop of dairy.
- One serving of spicy roasted chickpeas (one fourth of this recipe: 134 calories, 5.6 grams protein
- Twenty-one raw almonds: 146 calories, 5.4 grams protein
- Six-ounce container of vanilla O’Soy Yogurt: 150 calories, seven grams protein
- One slice whole-wheat bread (100 calories, four grams protein) smeared with half a tablespoon natural peanut butter (53 calories, two grams protein): 153 calories, six grams protein
- Two Mini S’mores Luna Bars: 140 calories, eight grams protein
Keep reading for five more dairy-free snack ideas.
- One hard-boiled egg (78 calories, 6.3 grams protein) and three Triscuits (60 calories, 1.5 grams protein): 138 calories, 7.8 grams protein
- One and a half cups edamame in pods: 150 calories, 12 grams protein
- One cup Kashi GoLean Cereal: 140 calories, 13 grams protein
- One and a half cups Vanilla Silk Soymilk: 150 calories, nine grams protein
- Two Tofu Pups (120 calories, 16 grams protein) dipped in one tablespoon of ketchup (20 calories, 0 grams protein): 140 calories, 16 grams protein
Source: Flickr User HealthAliciousNess and Thinkstock
All week, I’ve been answering some of your top questions on living dairy free and today I wanted to help with one of the biggest questions…
What do I eat?!!
Once you’ve been dairy free for awhile, like anything it becomes a no-brainer, but any massive shift in your eating can feel overwhelming at first. Suddenly you’re nixing all kinds of foods, which you’ve forever considered healthy and important to your diet, like that high protein Greek yogurt or Whey Protein. So..
How Do You Get Protein Without Dairy?
Even with foods and recipes that aren’t super ”high protein,” you can almost always add plain or flavored pea protein powder to bump up the protein without any flavor sacrifice. Otherwise the protein is often coming from the almond flour or nuts.
A Note on Plant-Based Meals
As noted previously, you may see a few more meals that are entirely plant based here because it’s easier to know you’ve avoided allergens and because our goal is to lean towards whole foods rather than replacements when possible.
For athletes, yes if you are working out consistently you now fall in that category, it’s important to fuel with foods that reduce inflammation, get a variety of nutrients and enough protein for recovery. These ideas will help you hit all those goals.
Dairy Free Breakfast Ideas
You can never go wrong with a green smoothie, so let’s just put that out there to start! I won’t extoll the virtues again, but I do love them. However, I also need a second breakfast that involves chewing to make me really feel satisfied. Tofu Veggie Scramble from RunToTheFinish
Carrot Cake Overnight Oats from Vegan Heaven
Baked Avocado Cups from Oh Lardy
Blueberry High Protein Chickpean Donuts from Skinny Fitalicious
Turkey Egg Breakfast Casserole from Aime Mars
Pumpkin Seed Power Bars from Flo and Grace
Dairy Free Lunch and Dinner Ideas
I’m the opposite of many folks and eat most of my calories by lunch time, so dinner for me is usually smaller…hence lunch and dinner become the same category.
Grilled Chicken Tacos via The Fit Cookie (yup mexican without the dairy is good!)
Tempeh Reuben Sandwich (could make with meat if you prefer) from Karl Cooks
Potato Wedges with Avocado Dip from This Savory Vegan
Thai Broccoli Chicken Curry from A Healthy Life for Me
Asian Salmon Salad from Avocado Pesto
Paleo Coleslaw from Raising a Generation Nourished
Friday night is always pizza around here and now there are some great dairy free options, especially from my friend over at A Whisk and Two Wands, this week Buffalo Chicken Neapolitan pizza.
Dairy Free Snacks and Desserts
What is life without dessert? Dairy free dessert ideas used to be extremely hard to find, now they’re increasingly common thanks to great milk alternatives…but healthy dairy free desserts take a little more digging. That’s what we have here!
Chocolate Zucchini Muffins from Hummusapien
No Bake Pumpkin Pie Balls from Gluten Free with LB
Mexican White Cheese Dip from Veggies Don’t Bite (great for veggies or a party)
Hazelnut Banana Protein Muffins from RunToTheFinish
Healthy Edible Cookie Dough from Veggie Balanced
And of course apples, almonds, cereal, turkey jerky, are all on my go to list.
BONUS DAIRY FREE RECIPE TIPS
- Searching for Paleo will often get you dairy free meals with meat
- Don’t be afraid if you see the word VEGAN, you can add meat if you choose, but it will ensure your sauces and base are dairy free
- Double check the ingredients on anything packaged, it sneaks in so many things
- Checkout my milk alternatives posts for some great replacements that make most recipes easy to convert
- Use dairy alternatives like cheese initially to help you make the switch easier
Love to hear some of your favorites!
Share one of your go to dairy free recipes!
Any other dairy free questions?
Other ways to connect with Amanda
Get more Dairy Free Recipes on Pinterest
Sign Up to Receive a Weekly Newsletter with Top Running Tips
50 Healthy Snacks for Kids (Gluten Free, Dairy Free & Refined Sugar Free)
50 plus healthy snacks for kids that are nutritious and easy to make. All of these snacks are gluten, dairy and refined sugar free. If you are looking for healthy snack ideas for your kids then you will love these delicious snack ideas made from real, unprocessed ingredients.
(This post was originally published in October 2017, it has been updated to improve user experience. I may receive commissions from purchases made through affiliate links in this article.)
Coming up with with healthy snack ideas for kids (particularly if they have food intolerances, allergies or sensitivities) can be tricky!
I get asked all the time by you guys for more snack ideas to feed your little ones with hungry tummies. If your family has food intolerances or sensitivities or are trying to avoid refined and processed foods it is common to be stumped when it comes to finding healthy snack ideas.
I have put together a list from some of my favourite bloggers to give you a quick and easy reference guide for some great ideas for healthy kids snacks. These snacks are all homemade and free from any refined baddies.
The best thing about making your own snacks is you can be sure about what goes into them! So many store bought crackers and snacks are chock full of sugar and contain MSG, additives and other things you don’t want like high fructose corn syrup.
You can boost your child’s nutrition by ensuring only good quality wholesome ingredients go into your snacks and sneaking in extra vegetables or fruit here and there!
In addition to having nutritious unprocessed snacks ensuring sure you are using a good quality Eco friendly lunchbox that is BPA, PVC and lead free is important to avoid contaminants leaching in to the food. I love the PlanetBox range – their handy bento style boxes are awesome as there is no need for extra packaging!
Making your own snacks at home means that you can not only monitor what is going into your them but you can really boost the nutritional value of your food giving your kids an extra healthy boost!
Gluten Free Crackers
Homemade crackers are a great way to get some more nutritious nuts and seeds into your kids diets, many store bought crackers can be high in salt and contain additives. Making your own means they can be made into fun shapes too!
Homemade Gluten Free Vegan Goldfish (Allergy Free) (pictured) by Strength and Sunshine
Nut Free Paleo Crackers by What Grandma Ate
Italian Tigernut Flour Crackers by Strength and Sunshine
Extra Crunchy Chia Seed & Flaxseed Crackers by Love Food Nourish
Healthy Nut & Seed Crispbread by Divalicious Recipes
Energy Bites and Bliss Balls
Energy Bites and Bliss Balls are a quick and easy way to make a super nutrient rich snack that looks and tastes great and your kids will love!
No Bake Blueberry Almond Energy Snacks (pictured) by The Seasoned Mom
No Bake Energy Bites with Dates and Nuts by Veronika’s Kitchen
No Bake Carrot Cake Bites by Vegging at the Shore
Apple Crips Energy Bites by Taste and See
Vanilla Almond Balls by V Nutrition
Oatmeal Raisin Protein Balls by Allergy Girl Eats
Creamy Blueberry & Coconut Energy Balls by Love Food Nourish
Raw Peanut Butter Coconut Bites by Raia’s Recipes
Apricot Date Nut Bites by Garlic & Zest
No Bake Key Lime Pie Bites by Beauty and The Foodie
Creamy Lemon and Coconut Bliss Balls (pictured below) by Love Food Nourish
Gluten Free Granola Bars, Nut Bars and Seed Bars
Home made granola and nut bars can be a nutritious and filling snack for kids. Many commercial granola or nut bars are pretty high in sugar although they may be marketed as “healthy”. Making your own means you can make sure only nutritious and unrefined ingredients are going into them and you can also keep on eye on the sugar content!
Carob and Tahini Seed Bars (Pictured above by Love Food Nourish)
Paleo Nut Bars with Goji Berries by Love Food Nourish
Fruity No Bake Energy Bars by Happy Foods Tube
Apricot Coconut Slice by Love Food Nourish
Vegan Fruit and Oat Bars by Food Meanderings
Healthy Chewy No Bake Granola Bars by Happy Kitchen Rocks
Easy Nut Fruit Bars by Pinch and Swirl
No Bake Cinnamon Apple Energy Bars by A Virtual Vegan
Chia Fruit and Nut Bars by Living Sweet Moments
Baked Apples Healthy Energy Snack Bar by Splash of Flavours
Gluten Free Muffins, Healthy Cookies and Bread
Making your own bread, muffins or cookies can be a great way to add some more variety and veggies/fruit/nuts and seeds into your child’s diet. They can be pretty tasty too!
Buckwheat, Carrot, Date & Walnut Muffins (pictured) by Nourish Everyday
Favorite Chocolate Chip Banana Bread by Pass Me Some Tasty
Pumpkin Banana Muffins by Love Food Nourish
Blueberry Chocolate Chip Zucchini Muffins by Recipes to Nourish
Banana, Pear & Cinnamon Oat Bites for Kids (Allergy Free) by Love Food Nourish
Blueberry Walnut Breakfast Cookies by The Organic Dietician
Paleo Flourless Chocolate Chip Cookies by Low Carb Yum
Banana and Feijoa Loaf by Love Food Nourish
Sweet Potato Blueberry Flourless Muffins by Athletic Avocado
Grain Free Zucchini Banana Bread by Nourish Everyday
Veggie Egg Muffins with Pesto by Love Food Nourish
Healthy Vegan Cookie Dough by Yup it’s Vegan
I love these fun ideas for snacks using fruit! Smoothie bowls are a favourite in my house and can be a great way to include greens in your child’s diet and you can make pretty patterns on the top!
Kid Friendly Fruit Kabobs (pictured) by Raia’s Recipes
Green Smoothie Bowl by Foodbyjonisister
Homemade Crunchy Apple Chips by Living Sweet Moments
Peach Turmeric Smoothie Bowls by The Organic Kitchen
Homemade Strawberry Fruit Roll Ups by Living Sweet Moments
Homemade Orange Jello by Recipes to Nourish
Orange Fruit Pumpkins by Thrifty DIY Diva
Homemade Fruit Gummies with no added sugar (pictured below) by Love Food Nourish
I love these creative ways to get more veggies into your kids! Dips such as hummus or pesto are always a winner, kids love dipping food into dips! They also make a great alternative to using butter when using as a spread. Get creative with your dips and use them to get some more veggies and protein into your child’s diet.
Vegan Spring Rolls with Peanut Sauce (picture) by Happy Kitchen Rocks
Roasted Butternut Squash & Turmeric Hummus by Love Food Nourish
Vegetable Loaded Sushi Donuts by Recipes From a Pantry
Turmeric Veggie Rice Balls by Love Food Nourish
Kale, Basil & Walnut Pesto by Love Food Nourish
Other healthy snack ideas:
Roasted Sweet Pumpkin Seeds (pictured) by Made by Luci
Pumpkin Spice Roasted Chickpeas by Strength and Sunshine
Easy Instant Pot Coconut Yogurt by Allergy Free Alaska
I hope you enjoyed this list of healthy snacks for kids, let me know what snacks you are going to try in the comments!
For more tasty recipes and to see what I’ve been getting up to you can follow me on Facebook, Instagram, Pinterest or Twitter.
Have a lovely week!
Pin for later!
Disclosure: This post contains affiliate links. I may make a commission off any sales but your price remains the same.