Protein is essential for healthy muscle and bone, and protein from plants offers even more nutritional benefits. That might include some gut-healthy fiber or heart-healthy omega-3s, for instance.
For those looking for a quick and easy way to get more plant-based protein in their day but aren’t sure where to start, snacks are an obvious choice, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. And she has some quick, easy and protein-packed favorites to share.
Each of Rizzo’s recipes is quick to whip up and can be batch-prepped at the beginning of the week, making it easy to grab these plant-based protein snacks whenever you need them throughout the week.
These no-bake energy bites are full of warm fall spices, complemented by apple chips and creamy almond butter.
But the real start of the show here is the hemp seeds, Rizzo says. These are some of the highest-protein seeds you can eat, boasting 10 grams of plant-based protein per serving along with heart-healthy fat and magnesium.
Rizzo’s recipe is easy to put together in a food processor and they’ll firm up in just an hour in the fridge. Grab one as you run out the door in the morning, before a workout or after work for an afternoon energy boost.
Tofu is one of Rizzo’s most loved ingredients. Made from coagulated soy milk, it’s packed with healthy, plant-based protein.
A typical half-cup serving of firm tofu provides around 22 grams of protein, making it a satisfying option after a workout, to boost bone health and to support your health in midlife.
Tofu is also surprisingly versatile. It can be pan-fried or baked, of course, but you can also crumble it into a pasta sauce or blend it into a smoothie. In this quick air fryer recipe, Rizzo shares how to make a crispy, salty, satisfying tofu snack.
Edamame are green, immature soy beans. So they provide many of the same plant-based protein benefits you’ll find in other soy-based products, such as tofu. But, because they are a type of bean, edamame also provide a good dose of fiber, which supports both gut and heart health.
In just one half-cup serving of edamame, you’ll find 4 grams of fiber and 9 grams of protein.
For a crunchy, portable snack that will keep you full, try Rizzo’s roasted edamame. While, yes, you can now buy roasted edamame, it only takes about 30 minutes to make your own at home — and you’ll get to add whatever seasonings you prefer.
Walnuts ranked at the top of Rizzo’s list of plant-based protein foods that boost brain health. They’re full of anti-inflammatory compounds that help keep your brain and heart in good shape as you age.
While walnuts have less protein than some other nuts, like almonds or pistachios, it’s these unique nutrients that make them so good for your noggin. And they do still give you a filling protein boost, containing 4 grams of protein per 1-ounce serving along with 2 grams of fiber.
This fragrant recipe was a hit with Rizzo’s whole family, she says. And you can feel free to toss these over Greek yogurt, oatmeal, salads or even roasted vegetables for a burst of flavor and nutrients.