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 to add to salads or veggie wraps, but you can also add plain tofu to smoothies. Or for sweeter bites, use it to make desserts like pudding [3] or chocolate mousse.
Serving size: 3 oz. or 1/5 a block
Calories: 130
Protein: 14 grams
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
Nuts
Almonds [4], 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 [5]
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 [6], and I use ground flaxseed as an egg replacer in baked goods.
Serving size: 2 tbsp hemp seeds
Calories: 120
Protein: 6.7 grams
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 [7] or added to a blender for smoothies.
Serving size: 1/2 cup garbanzo beans
Calories: 120
Protein: 6 grams [8]
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 [9]
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
Kite Hill Plain Unsweetened Greek Style Almond Milk Yoghurt
For a quick breakfast or snack, there are tons of non-dairy yoghurts, 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 [10]
Oats
I love to soak oats in non-dairy milk and make overnight oats [11], then I can grab the jar and just dig in.
Serving size: 1/2 cup rolled oats
Calories: 180
Protein: 5 grams [12]
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
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 [13]
Food For Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread
Food For Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread [14] 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 [15]