Editor:
Do you find yourself hitting a wall in the mid-afternoon? Whether it’s at work or on the go, low energy and hunger suddenly distract you from the final tasks you want to complete. This is where a good plant-based protein snack will come in handy! Let’s talk about why.
These afternoon low energy points are often times when the not so nutritious or energy-friendly foods become more attractive to us as we search for a quick energy burst. In fact, cravings we get for the office sweets or a latte run are often our bodies telling us that our blood sugar is low. It needs more fuel and it wants it fast!
Why are plant-based protein snacks important?
Sadly, the sugary sweets we reach for in an energy crash won’t keep us satisfied for long. Sugar rushes lead to energy slumps and more snacking. To prevent that cycle and stay satisfied, reach for a “Power Snack”, one that combines a healthy carbohydrate and a filling protein.
Snacks are often a great topic to chat with a Registered Dietitian about. When it comes to putting the teachings into practice many clients feel that finding a plant-based protein source is the part that leaves them stumped. Let’s see some options to help you stay energized with these high protein, plant-based snacks.
Edamame
This mess-free and portable soybean snack provides a whopping 17 grams of plant-based protein in a single cup. There’s no doubt that edamame will keep you full until your next meal. On top of that, a cup of edamame is a great source of fiber (8 grams) and provides 20% of your iron needs for the day. Try adding a touch of salt to the pods to address your cravings for a salty snack in a nutritious way.
Tofu
An accessible and well known plant-based protein source, tofu is a great option for snacks, due to its versatility and high protein count of 9 grams per 100g. With many textures and forms available, tofu can be part of any snack your taste buds are looking for. Want something savory? Bake cubes of tofu that have been seasoned with your favorite herbs or spices. For something sweet, blend it with fresh or frozen fruit. The result is a tofu mousse that you can use as a high protein snack or a quick and nutritious treat.
Tempeh Strips
Tempeh, a fermented soy food, has similar uses to tofu and packs a protein punch with almost 20 grams of plant-based protein in a 100g serving. An advantage of tempeh over tofu is its drier texture, that makes it easier to carry around for a high protein snack. To prepare simply cut into strips, season, and bake, smoke or roast until it reaches your desired consistency. Toss cooked tempeh into containers and take on the go for a quick and savory bite.
Chickpeas
Are you looking for something to hit your desire for both crunchy and salty? Try roasting chickpeas! These little legumes not only provide you with 8 grams of protein per 100 grams cooked, but are also rich in fiber and B vitamins to keep you energized. Simply toss drained and rinsed canned chickpeas in a bit of oil, spices or herbs, and roast in the oven at 400 degrees until crispy.
Now that you have more ideas for plant-based proteins, find your favorite healthy carbohydrate source to pair with them and create your go-to power snack. Keep these close by to keep your energy high and prevent those unwanted cravings for sweet treats during the day and on the go.
What is your favorite plant-based protein to snack on? Let us know in the comments below!
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