A snack may be small, but it can be packed with filling, energizing nutrients — especially protein — to keep you going during the day. And, if you reach for a plant-based protein snack, you'll be sure to get some extra nutrient boosts, too.
Compared to animal proteins, "plant-based proteins also have other beneficial nutrients like antioxidants, vitamins, and minerals and, most notably, fiber," explains Natalie Rizzo, registered dietitian and TODAY nutrition editor.
Fiber is "incredibly important" for gut health, heart health and blood sugar control, Rizzo says. Also, plant proteins are typically lower in saturated fat than animal proteins, which is beneficial for heart health. That's why experts often encourage us to eat more plant-based protein, even if we still eat some animal proteins.
While it may be more challenging for meat-eaters to swap in plant protein at breakfast or dinner, grabbing a protein-packed plant snack can be a more approachable way to incorporate these healthy foods into your day.
If you're not sure where to start, try Rizzo's favorite plant-based protein snack.
A Dietitian's Favorite Plant-Based Protein Snack
Edamame
"My go-to plant-based protein snack is edamame," Rizzo says.
Edamame, which are green immature soy beans, are "fun to eat and really satisfying," Rizzo says.
In a half-cup serving, edamame has "about 9 grams of protein plus fiber, so it keeps you full," she explains. Edamame provides more protein than an egg, and is actually the highest-protein bean you can eat, TODAY.com explained previously.
With vitamin C and K, edamame are also among the healthiest beans and legumes out there. Try adding a handful to a bowl of rice or a salad for a little protein boost. Or, as a snack, eat them with a sprinkling of your favorite flavorful seasoning.
"I usually buy it frozen, microwave it for a couple minutes, and sprinkle it with a little sea salt," Rizzo says. "It’s such an easy, nutrient-dense snack."
Other Healthy, Satisfying Plant-Based Options
Lupini Beans
Another protein-packed bean that Rizzo loves to snack on is lupini beans. These large, dense beans are typically marinated or pickled, which also makes them full of flavor.
In particular, she likes the beans from the company Brami, which come in pre-marinated packs so they're "super convenient." They provide about 4 grams of protein and 3 grams of fiber per serving.
Almonds
This go-to high-protein snack is Rizzo's third choice for a filling, plant-based snack. With 6 grams of protein and 4 grams of fiber per ounce, almonds are simply hard to beat.
Rizzo previously ranked them as one of the highest-protein nuts and one of the healthiest nuts you can eat. A serving of almonds contains half of the daily value of vitamin E, which has antioxidant properties and skin health benefits. You'll also get a good dose of magnesium from almonds.
Rizzo likes to eat them on their own or with a few dark chocolate chips for a sweet-and-salty snack, she says.
