Discover the ONE Plant-Based Snack Dietitians Swear By – You’ll Be Shocked at the Benefits!

A snack may be small, but it can be packed with filling, energizing nutrients — especially protein — to keep you going during the day. When you opt for a plant-based protein snack, you're not just fueling your body; you're also giving it a boost of essential nutrients. According to Natalie Rizzo, a registered dietitian and TODAY nutrition editor, “Plant-based proteins also have other beneficial nutrients like antioxidants, vitamins, and minerals and, most notably, fiber.”

Fiber plays a crucial role in maintaining gut health, supporting heart health, and controlling blood sugar levels, Rizzo explains. Furthermore, plant proteins generally contain lower amounts of saturated fat compared to animal proteins, which is beneficial for cardiovascular health. This is why health experts often encourage the adoption of more plant-based proteins, even for those who still consume animal products.

While it can be a challenge for meat-eaters to swap out animal proteins at breakfast or dinner, incorporating plant-based protein snacks is a practical approach to enhance your diet. If you're unsure where to begin, Rizzo suggests trying her favorite plant-based protein snack: edamame.

A Dietitian's Favorite Plant-Based Protein Snack

Edamame

Rizzo’s go-to snack is edamame, which consists of green immature soybeans. She describes them as “fun to eat and really satisfying.” In just a half-cup serving, edamame provides approximately 9 grams of protein along with beneficial fiber, making it an excellent choice for satiety. Notably, edamame contains more protein than an egg and is recognized as the highest-protein bean available.

Moreover, edamame is rich in vitamins C and K, positioning it among the healthiest beans and legumes. Rizzo encourages readers to incorporate edamame into meals by adding a handful to bowls of rice or salads for an additional protein boost. As a snack, she enjoys them with a sprinkle of her favorite seasoning. “I usually buy it frozen, microwave it for a couple of minutes, and sprinkle it with a little sea salt,” she says. “It’s such an easy, nutrient-dense snack.”

Other Healthy, Satisfying Plant-Based Options

Lupini Beans

Another protein-rich snack Rizzo enjoys is lupini beans. These large, dense beans are often marinated or pickled, which enhances their flavor. She particularly favors the beans from the company Brami, which come in pre-marinated packs, making them “super convenient.” Each serving offers about 4 grams of protein and 3 grams of fiber.

Almonds

Rizzo’s third favorite high-protein snack is almonds. They deliver 6 grams of protein and 4 grams of fiber per ounce, making them exceptionally nutritious. Previously, Rizzo has highlighted almonds as one of the highest-protein nuts and among the healthiest options available. A serving also provides half of the daily recommended value of vitamin E, known for its antioxidant properties and benefits for skin health, alongside a good dose of magnesium.

Rizzo enjoys almonds either on their own or paired with a few dark chocolate chips for a sweet-and-salty snack. With such a variety of nutrient-dense options available, it’s easier than ever to incorporate plant-based proteins into your diet, even if you're used to a meat-centric routine. Embracing these healthy snacks can lead not only to better nutrition but also to improved overall health.