Vegans are frequently asked how they get their protein. This is especially a concern for athletes and those leading an active lifestyle, who need protein to build strength and maintain energy. However, a plant-based diet can actually build and preserve muscle mass, and should not be a hindrance to anyone who exercises regularly. After all, many professional athletes eat plant-based diets, including bodybuilders, wrestlers, NBA players, and marathon runners.
Whether you’re a professional athlete, work out recreationally, or just need the extra energy boost, choosing healthy and protein-rich snacks can help. Though you can get all the protein you need from plants, if you feel like you need more, you can add either store-bought or homemade protein powder to your recipes. Below are 15 recipes for protein-rich snacks that are easy to whip up in advance or right after your workout.
Source: Superfood Protein Shake
Looking for a quick protein shake that will boost your energy levels and provide you with plenty of plant-based protein and healthy fats? Julie Van den Kerchove‘s Superfood Protein Shake is packed with essential vitamins and minerals thanks to the addition of several superfoods. You can enjoy it as a quick healthy breakfast, have it as a mid-morning snack or use it to fuel your workouts. It will help you to cope with stress and keep your energy levels high.
Source: 4-Ingredient Protein Pops
These 4-Ingredient Protein Pops by Hallie and Reya Tobias are packed with protein from plant-based powder for the best treat you could have on a hot day. The popsicles are flavored with banana and coconut, so you don’t have to worry about them being overwhelmed by that distinct, grainy protein powder taste!
Source: No-Bake Protein Bounty Bars
These coconut bars are a vegan copycat version of the classic Bounty candy bars that consist of a coconut flake filling surrounded by luscious chocolate. Not only are Melanie Sorrentino‘s No-Bake Protein Bounty Bars just as delicious, but they are far more nutritious too! We promise you can’t even taste the protein powder mixed into the coconut filling.
Source: Green Protein Cookies
Need a quick boost after a hard workout? Enter these green pea, calcium-rich tofu, and protein-packed almond flour cookies. Nutritious and delicious Green Protein Cookies by Gunjan Dudani to the rescue!
Source: Pumpkin Spice Mug Cake
This Pumpkin Spice Mug Cake by Annie Markowitz is a simple, healthy breakfast or snack that feels and tastes like a dessert! Jump into autumn with this sweet, pumpkin spice mug cake – a gooey and satisfying way to end your workouts.
Source: Spinach and Garlic Hummus
This healthy hummus packs all the nutrition of spinach with a punch of flavor from tahini and freshly chopped garlic. Make Christina Bedetta‘s Spinach and Garlic Hummus as a super-easy topping for a post-workout snack of chopped veggies.
Source: Superfood-Packed Trail Mix
The crunchy almonds and walnuts in this trail mix are complemented by chewy goji berries, mulberries golden berries. You can also add raw cacao nibs to make this trail mix feel like an indulgent snack. Jesse Jane Lee‘s Superfood-Packed Trail Mix contains a highly nourishing combo of nuts and superfoods that provide you with lots of energy and health benefits.
Source: Chia Pudding with Blueberries
When left to soak, chia seeds release absorb liquid which softens them while thickening the liquid they were soaking in. This results in a pudding consistency, with all of the benefits of chia seeds! Judy Moosmueller‘s recipe for Chia Pudding with Blueberries is sweet and nourishing while also being highly customizable, a perfect and healthy treat for after your workout.
Protein pancakes are popular with bodybuilders, fitness buffs, and health food nuts everywhere, and traditional recipes call for eggs. However, they don’t have to be made with eggs at all, despite the myth that eggs are the only binding agent available or the best protein source. Make these Vegan Protein Pancakes Without Eggs by Heather McClees to help you stay fit and healthy.
Source: Pumpkin Spice Roasted Nuts
Source: Flourless Apple Cinnamon Bread
Sara Grandominico‘s sweet Flourless Apple Cinnamon Bread is a really simple mix of healthy ingredients. The base is banana flour, which we’ll combine with a generous dose of cinnamon, date paste, applesauce, flax eggs, almond milk, and of course, apples. Soft, sweet, and full of apples and cinnamon, it’s an absolute dream snack after a workout.
Chickpea flour is such a handy ingredient to have in the kitchen cupboard. Its flavor is evident, yet not dominant and really pairs well with a bunch of other ingredients. Taryn Fitz-Gerald‘s Salted Rosemary Chickpea Crackers are a great alternative to highly refined flour crackers and are full of plant protein and amazing nutrition.
Crispy and flavorful, Peacefood Cafe’s Award Winning Chickpea Fries are absolutely addicting! They’re made from chickpea flour, which gives them a fluffy texture, and flavored with coconut shreds, nutritional yeast, and a delicious blend of spices.
Yes, you can absolutely make your own non-dairy yogurt at home! For Nikki and Zuzana‘s 4-Ingredient Probiotic Oat Yogurt, use oats and young coconut blended together with good probiotics to create a rich and creamy treat similar to Greek yogurt. It’s simple to make, cost-effective, and has many health benefits. Add protein powder to it for an added boost, or eat it in combination with other post-workout snacks like protein pancakes.
Source: Cheesy Tempeh Stuffed Avocados
Easy, healthy, and filled with complete plant-based protein, these Cheesy Tempeh Stuffed Avocados make a tasty side dish or light lunch. Quickly sauté some collard greens and tempeh with herbs and spices and then stuff it into a creamy, refreshing avocado.
If you need more inspiration for what to eat after your workout on a plant-based diet, check out our guide to vegan sources of protein.
For more recipes, food guides, and how-tos, we highly recommend downloading the Food Monster App. The app is available for both Android and iPhone and has free and paid versions. Perfect for the busy vegan athlete, it’s loaded with thousands of allergy-friendly recipes and cooking tips, and has hundreds of search filters and features like bookmarking, meal plans and more!
Lead image source: Flourless Apple Cinnamon Bread