When you want a meal or snack to be more satiating, protein is key [1]. If you don't have time to cook or don't have access to a stove, microwave, or oven, here are some easy and quick vegan protein sources you can reach for. Some of these do need to be refrigerated, or take a little prep, but many are non-perishable, so you can keep little containers in your purse, car, or desk drawer.
Tofu
Did you know tofu can be eaten raw? I like to marinate cubes [3] to add to salads or veggie wraps, but you can also add plain tofu to smoothies [4]. Or for sweeter bites, use it to make desserts like pudding [5] or chocolate mousse [6].
Serving size: 3 oz. or 1/5 a block
Calories: 130
Protein: 14 grams [7]
Nuts Butters
Crunchy peanut butter is my go-to, but almond butter and cashew butter are great protein sources as well. Pair nut butter with fruit, a slice of homemade sourdough, or add a dollop to overnight oats. Of course, you can also just enjoy a spoonful plain.
Serving size: 2 tbsp peanut butter
Calories: 190
Protein: 8 grams [8]
Nuts
Almonds [9], cashews, peanuts, or a trail mix are packed with protein and since they're non-perishable, they're a good option to keep in your purse or car. Aside from just snacking on a handful, you can also add chopped nuts to overnight oats and salads.
Serving size: 1/4 cups almonds
Calories: 164
Protein: 6 grams [10]
Seeds
Seeds are tiny, but mighty protein sources. I like adding hemp, pumpkin, or sunflower seeds to my salad, chia seeds to my overnight oats [11], and I use ground flaxseed as an egg replacer [12] in baked goods.
Serving size: 2 tbsp hemp seeds
Calories: 120
Protein: 6.7 grams [13]
Canned Beans
Canned beans just need to be washed and rinsed, and they're ready to add to salads, wraps, or even mashed into overnight oats [14] or added to a blender for smoothies [15].
Serving size: 1/2 cup garbanzo beans
Calories: 120
Protein: 6 grams [16]
Shelled Edamame
You can buy frozen edamame, thaw it in the fridge or on the counter, and it needs no further cooking! Add shelled edamame to salads or enjoy a bowl by itself.
Serving size: 1/2 cup
Calories: 110
Protein: 10 grams [17]
Ripple Unsweetened Plant-Based Milk
Not all non-dairy milks provide a ton of protein, so instead of almond or cashew milk, go for unsweetened soy or this Unsweetened Ripple.
Serving size: 1 cup
Calories: 70
Protein: 8 grams [18]
Kite Hill Plain Unsweetened Greek Style Almond Milk Yogurt
For a quick breakfast or snack, there are tons of non-dairy yogurts, but this Kite Hill Greek Style Vanilla Unsweetened offers the most protein with no added sugar.
Serving size: 5.3 oz.
Calories: 160
Protein: 11 grams [19]
Oats
I love to soak oats in non-dairy milk and make overnight oats [20], then I can grab the jar and just dig in.
Serving size: 1/2 cup rolled oats
Calories: 180
Protein: 5 grams [21]
Protein Powder
Adding protein powder to smoothies is a quick way to increase the amount of protein.
Serving size: 1 serving Orgain Plant-Based Protein Powder
Calories: 150
Protein: 21 grams [22]
Nutritional Yeast
Keep a bag of nutritional yeast on hand and you can add a hefty sprinkle to salads. Or if you've packed a meal from home in a thermos like a buddha bowl, rice and beans, pasta, or a veggie stir-fry, add a spoonful or two on top.
Serving size: 1 tbsp
Calories: 20
Protein: 3 grams [23]
Food For Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread
Food For Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread [24] can be found at most grocery stores (and even Trader Joe's), and can be enjoyed with a smear of nut butter or hummus.
Serving size: 1 slice
Calories: 80
Protein: 5 grams [25]