High Protein Dairy Free Snacks are a great way to fuel your body with essential nutrients, especially for those who follow specific dietary preferences or restrictions. Whether you’re lactose intolerant, following a vegan diet, or simply looking to reduce dairy intake, these snacks provide an excellent source of protein without compromising on taste or nutrition. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining overall energy levels. By opting for dairy-free options, you not only avoid potential digestive issues but also discover a variety of nutrient-packed snacks that support a healthy lifestyle.
High Protein Dairy Free Snacks
High protein dairy-free snacks are a healthy way to fuel your body without using any milk products. They’re perfect for people who are lactose intolerant, vegan, or looking to eat clean while getting enough protein.
Roasted Chickpeas
Roasted chickpeas are a crunchy, satisfying snack packed with plant-based protein and fiber. They’re easy to make, affordable, and can be flavored in many different ways.
How to Make: Drain and rinse canned chickpeas, pat dry, toss with olive oil, salt, and spices (like paprika or garlic powder), and roast at 400°F (200°C) for 30–40 minutes until crispy.
Ingredients: 1 can chickpeas, 1 tbsp olive oil, ½ tsp salt, ½ tsp paprika.
Per Serving: 200 calories | 25g carbs | 10g protein | 5g fat
Edamame with Sea Salt
Edamame (young soybeans) are naturally high in protein and super simple to prepare. They’re great for snacking straight from the pod with just a little salt.
How to Make: Boil frozen edamame for 5 minutes, drain, and sprinkle with sea salt. Serve warm or chilled.
Ingredients: 1 cup frozen edamame, ½ tsp sea salt.
Per Serving: 190 calories | 14g carbs | 17g protein | 8g fat
Almond Butter and Banana Slices
This creamy and sweet snack is a great balance of protein, healthy fats, and natural sugars—perfect for a quick energy boost.
How to Make: Slice a banana and top each piece with a little almond butter. Optional: sprinkle with chia seeds for extra nutrients.
Ingredients: 1 medium banana, 1 tbsp almond butter, 1 tsp chia seeds (optional).
Per Serving: 210 calories | 27g carbs | 5g protein | 10g fat
Vegan Protein Balls
Protein balls are easy no-bake snacks that you can make in batches. These are packed with oats, seeds, and plant-based protein powder.
How to Make: Mix rolled oats, nut butter, plant-based protein powder, maple syrup, and chia seeds. Roll into small balls and refrigerate.
Ingredients: 1 cup oats, ½ cup almond butter, ¼ cup protein powder, 2 tbsp maple syrup, 1 tbsp chia seeds.
Per Serving (2 balls): 180 calories | 15g carbs | 8g protein | 9g fat
Tofu Bites
Tofu is a fantastic high-protein dairy-free food that crisps up nicely when baked. These bites are savory and perfect for snacking.
How to Make: Cut extra-firm tofu into cubes, toss with olive oil, soy sauce, and garlic powder. Bake at 375°F (190°C) for 25 minutes, flipping halfway.
Ingredients: 1 block tofu, 1 tbsp olive oil, 1 tbsp soy sauce, ½ tsp garlic powder.
Per Serving: 170 calories | 5g carbs | 15g protein | 10g fat
Hummus and Veggie Sticks
Hummus is made from chickpeas and tahini and is naturally high in protein. Paired with crunchy veggies, it’s both filling and refreshing.
How to Make: Blend chickpeas, tahini, olive oil, lemon juice, and garlic into a smooth paste. Serve with carrot sticks, cucumber, and bell pepper.
Ingredients: 1 cup canned chickpeas, 2 tbsp tahini, 1 tbsp olive oil, 1 garlic clove, juice of ½ lemon.
Per Serving (with 1 cup veggies): 180 calories | 18g carbs | 7g protein | 9g fat
Chia Pudding with Almond Milk
This make-ahead snack is rich in omega-3s and protein. It’s a creamy, dairy-free alternative to traditional puddings.
How to Make: Mix chia seeds with almond milk and a bit of maple syrup. Let sit overnight in the fridge. Top with berries if desired.
Ingredients: 3 tbsp chia seeds, ¾ cup almond milk, 1 tsp maple syrup, ¼ cup berries.
Per Serving: 160 calories | 12g carbs | 6g protein | 9g fat
Vegan Jerky
Plant-based jerky is chewy, savory, and high in protein. You can make it at home using soy curls or buy ready-made versions.
How to Make: Soak soy curls, marinate with tamari, smoked paprika, and garlic, then dehydrate or bake until chewy.
Ingredients: 1 cup soy curls, 2 tbsp tamari, ½ tsp smoked paprika, ½ tsp garlic powder.
Per Serving: 150 calories | 10g carbs | 12g protein | 6g fat
Pumpkin Seeds (Pepitas)
Pumpkin seeds are a small but mighty snack. They’re rich in protein, magnesium, and healthy fats, making them great for on-the-go munching.
How to Make: Roast raw pumpkin seeds with a little olive oil and sea salt at 300°F (150°C) for 20 minutes.
Ingredients: ¼ cup raw pumpkin seeds, 1 tsp olive oil, pinch of salt.
Per Serving: 180 calories | 4g carbs | 9g protein | 14g fat
Vegan Protein Smoothie
A dairy-free protein smoothie is refreshing and easy to customize. Great as a post-workout snack or breakfast on the go.
How to Make: Blend unsweetened almond milk, frozen banana, spinach, plant-based protein powder, and nut butter until smooth.
Ingredients: 1 cup almond milk, 1 scoop vegan protein powder, ½ banana, 1 cup spinach, 1 tbsp peanut butter.
Per Serving: 250 calories | 18g carbs | 20g protein | 11g fat
Conclusion
High protein dairy-free snacks are a smart and tasty way to fuel your body throughout the day, especially for those avoiding dairy or following a plant-based lifestyle. These snacks offer a balance of protein, healthy fats, and essential nutrients without compromising on flavor or convenience. Whether you’re looking to support muscle growth, maintain energy levels, or simply make healthier choices, incorporating these satisfying options into your daily routine can help you stay full, focused, and energized—anytime, anywhere.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!