High Protein Snack Recipes: Easy, Homemade, for Vegetarians, Vegans and Pregnant Women!

by | Mar 15, 2023 | Issue 164, Issues | 0 comments

Craving something to snack on? Perhaps reading or watching television are truly incomplete activities when a snack is absent. The crunch of a potato chip or the fizzy taste...

Craving something to snack on? Perhaps reading or watching television are truly incomplete activities when a snack is absent. The crunch of a potato chip or the fizzy taste of a soda is a welcome delight. 

However, ambling over to the pantry to eye something to eat can be a struggle, especially if, deep down, we know the desired snack is not the healthiest one. 

There isn’t a problem with eating the occasional cookie or chip. The problem with snacking on the delicious salty potato chips or sipping an orange-flavored fizzy drink is that enough is never enough! Even after basically eating the entire bag or helping yourself to another can of soda, you probably still want more. This is where high-protein snacks come in, which not only provide lots of nutrients but are also filling! 

However, the struggle isn’t always the want for an unhealthy treat but rather the lack of desire to make a snack or the lack of options. Fear not! There are numerous high-protein snack recipes that are not only super easy to make but are perfect for vegetarians, vegans and pregnant women. Short on time? Just make these simple and delicious treats to cure your cravings! 


Why Protein Snacks?

The word ‘snack’ conjures up images of greasy, salty, and super unhealthy treats, and for that, the word has plenty of negative connotations. However, snacks are beneficial in many ways and can help lead to weight loss and maintenance. Snacks help keep hunger at bay, but the key to these benefits is ensuring that the snacks are high in protein. High protein snacks satisfy cravings, perfect for pregnant women and are great ways to repair muscles! 


Protein Snack Recipes

Now that you’re sold on the wonders of high-protein snacks, perhaps you’re asking how you can make these easy snacks yourself. Of course, there are plenty of recipes out there, but here are eight easy high-protein recipes for all kinds of snackers, including vegans, vegetarians or pregnant women!  


Protein Shakes 

Protein shakes are great for anyone looking to get full and energized without gaining weight. They are full of nutrients and protein and are filling enough that a protein shake could take the place of a meal! 

Here’s a simple way to make this delicious drink:


  • 1 cup of ice;
  • 1 cup of frozen milk ice cubes; 
  • ¼ cup of frozen cauliflower rice (instead of frozen banana);
  • Frozen zucchini;
  • Frozen fruit such as berries.


Blend all of these ingredients, and adjust ice or ingredients if needed.Add some toppings, and enjoy!

Here’s another super quick high-protein snack!


Vegan Berry Protein Shake


  • 1 scoop (25 g) of vanilla protein powder;
  • 1 cup of frozen mixed berries;
  • A handful of spinach (optional);
  • 1 cup of non-dairy milk;
  • 1 tablespoon of cashew or almond butter;
  • 1/2 teaspoon of chia seeds;
  • Ice, if necessary.

Blend the ingredients, and then add any toppings of your choice!


Protein Snacks for Vegetarians 

These are the ideal protein snack recipes for vegetarians. They are sweet, filling and protein-packed!


Keto Peanut Butter Balls


  • 1 cup of peanut butter;
  • ½ cup of protein powder;
  • ⅓ cup of honey;
  • 2 teaspoons of vanilla extract;
  • ½ cup of peanuts (optional);

For the chocolate coating; 

  • 3 ounces of baking chocolate unsweetened;
  • 3 tablespoons of honey or confectioners swerve sweetener;
  • 1 tablespoon of olive oil.



  1. Mix the peanut butter, protein powder, honey, vanilla extract and peanuts in a food processor or blender.
  2. Make 1-inch balls from that soft dough and arrange them in a single layer on a baking sheet or a plate. 
  3. Freeze the balls for about 20-30 minutes to make the mixture firmer and less sticky.
  4. Mix chocolate, sweetener and coconut oil in a bowl to prepare the chocolate coating. Microwave the ingredients in 30-second intervals until melted and smooth.
  5. Remove the peanut butter balls from the freezer and coat the balls in the chocolate mixture. Freeze the balls for more than one hour.


Breakfast Egg Muffins


  • 1 bell pepper, red;
  • 2 spring onions;
  • 6 eggs;
  • 1 handful of spinach (or any green leaves);
  • ½ cup of cheddar cheese (grated, but other cheese is fine, too);
  • ¼-½ teaspoon of salt;
  • 4-5 splashes of hot sauce or 1 teaspoon of curry powder.



  1. Preheat the oven to 390 F.
  2. Dice and put the bell pepper and onions into a bowl.
  3. Chop the spinach and add the leaves to the bowl. 
  4. Add the eggs and salt and mix well.
  5. Mix in the cheese to the batter.
  6. Add some hot sauce or curry powder.
  7. Pour the egg mixture evenly into a greased muffin tin.
  8. Bake the muffins for 20 minutes. 


Protein Snacks for Pregnant Women

Protein is crucial, especially during pregnancy, since it helps the baby grow, build the immune system, repair and build tissues and regulate hormones! 

Some foods that are full of protein include:

  • Kale dip;
  • Roasted chickpeas;
  • Kale chips;
  • Quinoa granola bars;
  • Dried fruit, including raisins, peaches or prunes;
  • Peanuts, pecans, walnuts, pistachios, almonds, cashews or sunflower seeds.

Some of the best easy high-protein snack recipes for pregnant women usually include peanut butter and protein powder. The best part is that these are low-fat protein snack recipes! 

So, perhaps you’re pregnant and getting cravings in the evening and looking for a healthy snack to satisfy these cravings; well, here are some delicious snacks to satisfy any craving! 


5-Minute Protein Peanut Butter Energy Bites


  • Peanut butter;
  • Rolled oats;
  • Honey, coconut palm syrup or date syrup;
  • Flaxseed meal;
  • Chia seeds;
  • Vanilla extract;
  • Protein powder of choice;
  • Cinnamon.



With a food processor: 

  • Add peanut butter, honey, vanilla, protein powder, flaxseed meal, oats, cinnamon and chia seeds. Pulse together until well combined. Add in chocolate chips and pulse a few more times. Grab the dough and roll it into 10 balls.

Without a food processor:

  • Add wet ingredients to a medium bowl, and mix. Add in dry ingredients and mix until combined. Make dough balls.


Chocolate Chip Protein Powder Muffins


  • ½ cup of vegan protein powder;
  • 1 teaspoon of baking powder;
  • ⅓ cup of almond flour;
  • 1 tablespoon of Tapioca flour;
  • ¼ cup of dairy-free yogurt;
  • ⅛ cup of maple syrup;
  • ¼ cup of mini chocolate chips;
  • 1 egg;
  • ¼ cup of non-dairy milk.



  1. Preheat the oven to 350 F.
  2. Combine the first four ingredients in a baking bowl.
  3. Add in the wet ingredients one by one and mix well.
  4. Fold in the chocolate chips.
  5. Let it sit for 2-3 minutes for the ingredients to absorb.
  6. Use a trigger ice cream scoop to portion the batter into muffin cups.
  7. Bake for 34 minutes. Remove from the oven and let cool fully in the pan.


Vegan Protein Snacks 

Here are some delicious vegan protein snacks that are sweet and salty, respectively. The first recipe is a tasty sweet treat, while the second recipe is a great small snack full of protein that’s great to pack when you’re in a rush! 


Fudgy Blackout Brownies


  • Cooked black beans;
  • Dates; 
  • Almond flour (gluten-free & higher fat flour); 
  • Almond butter;
  • Dark cocoa powder; 
  • Almond milk (any plant-based milk will work here);
  • Molasses; 
  • Hazelnuts; 
  • Dark chocolate;
  • Espresso powder. 



  1. Preheat the oven to 350 degrees and line a 9×13 baking pan with parchment paper. 
  2. Soak the pitted dates in a bowl of hot water for about 30 minutes,
  3. Drain the dates and put them into the food processor alongside the molasses, almond butter, almond milk and vanilla extract to obtain a creamy puree.
  4. Then add the black beans to obtain a creamy texture.
  5. Mix and add almond flour, espresso powder, flax seeds, cocoa powder and baking powder in the food processor on top of the black bean mixture. 
  6. Process the ingredients to obtain a homogeneous, smooth mixture.
  7. Fold in the hazelnuts & chocolate.
  8. Transfer the batter from the food processor into a large bowl and add the chopped dark chocolate and the toasted hazelnuts, folding them gently.
  9. Pour the batter evenly into the baking pan and bake for 20 minutes.. 


Rosemary Lemon Baked Lentil Chips


  • Red lentils;
  • Water;
  • Salt;
  • Lemon juice;
  • Rosemary;
  • Olive oil.



  1. Soak the lentils in water for a minimum of three hours to soften them.
  2. Blend the soaked lentils with one cup of water, salt and any seasonings to taste!
  3. Spread the blended lentil mixture evenly onto a lined baking tray. Bake for 30 minutes at 350 F. 
  4. Remove from the oven and cut the lentil flatbread into chip-shaped triangles. Bake the triangles on a rack for 30-35 minutes.


A Parting Reminder

Next time the craving for a snack starts to creep in, remember the importance of eating protein and the ease with which you can make high-protein snacks! You don’t need to cut snacks like cookies entirely out of your diet, but eat these things in moderation. Opt for a high-protein snack when looking for something to munch on when watching television or packing a lunch bag for work. 

High protein snacks provide a filling source of healthy nutrients. These snacks are also easy to make with ingredients you can use at home! So, if you’re late to the office, grab some peanut butter or protein powder and make an easy snack. Now, enjoy some peanut butter bites and have fun reading that book!

Adreana Mendez

Adreana Mendez


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