7 vegetarian snacks that pack more protein than a boiled egg

Let’s be honest: boiled eggs have long held their crown as the go-to high-protein snack.

But what if I told you that plenty of plant-based snacks can not only match that protein punch but sometimes surpass it — and without the cholesterol, smell, or the guilt that comes from wondering what happened to the chicken?

As someone who’s been vegan for years, I’ve learned that protein is everywhere if you know where to look.

You don’t need to choke down a plain egg to meet your protein goals — you just need a bit of creativity and an understanding of what fuels your body best.

Let’s dive into the vegetarian (and most of them vegan) snacks that beat the humble boiled egg at its own game.

1) Greek yogurt (or soy yogurt, if you’re dairy-free)

A single boiled egg has roughly 6 grams of protein. A serving of Greek yogurt? Try 10 to 15 grams per ¾ cup.

Greek yogurt is thick, creamy, and satisfies that craving for something rich — and it doesn’t take much to turn it into a full-blown snack.

I like to swirl in some almond butter and top it with hemp seeds for texture.

If you’re plant-based, go for soy yogurt — it’s one of the few non-dairy options that naturally mirrors that protein profile. Many brands now add pea protein or soy isolate to bump up the numbers even higher.

Pro tip: check the label. Not all yogurts are created equal — some have more sugar than dessert. Go plain and dress it up yourself.

2) Roasted chickpeas

Crunchy, salty, and endlessly snackable — roasted chickpeas are the underdog of the snack world.

A single cup offers about 14 grams of protein, which leaves that boiled egg far behind.

You can make them at home (just toss canned chickpeas with olive oil, smoked paprika, garlic powder, and roast them at 400°F until crisp) or buy them ready-to-eat in flavors ranging from sriracha to sea salt.

I once packed a batch of these for a long photo shoot day in Joshua Tree. Halfway through, while others were munching on chips, I had my roasted chickpeas — they kept me full, focused, and not crashing on sugar an hour later.

They’re also versatile. Toss them on salads, blend them into hummus, or eat them straight from the jar like popcorn.

3) Edamame

There’s something satisfying about popping edamame out of the pod — it’s part snack, part fidget therapy.

These green soybeans pack a surprising 17 grams of protein per cup (yes, you read that right). They’re also rich in fiber, iron, and all nine essential amino acids, which makes them one of the few complete plant proteins.

You can find them frozen in most grocery stores — just steam and sprinkle with sea salt or chili flakes.

When I was traveling through Japan, edamame was the one snack that always appeared on the table before dinner.

It’s simple, minimal, and endlessly satisfying — a reminder that good food doesn’t need to be complicated to be effective.

4) Peanut butter and whole-grain toast

Sometimes the classics still win.

A tablespoon of peanut butter gives you around 4 grams of protein — pair that with a slice of whole-grain toast (another 4–5 grams) and you’re sitting comfortably at around 8–9 grams per snack.

That’s already more than a boiled egg. And it tastes a lot better.

The real magic here lies in the combination: the grains provide complex carbs for slow energy, and the peanut butter gives you healthy fats and protein. It’s the kind of snack that keeps you grounded and steady.

If you’re like me and occasionally crave something sweet, top it with banana slices or a drizzle of agave. You’ll never look at your afternoon snack the same way again.

5) Lentil chips or crisps

Here’s something you might not expect: lentils make for a fantastic crunchy snack.

A single serving (about 1 oz) of lentil chips often packs around 5–6 grams of protein — but if you go for baked lentil crisps or the newer “lentil & pea protein” versions, you can easily hit 8–10 grams.

It’s one of those “snack smarter” options that bridges the gap between indulgence and nutrition. You still get that satisfying crunch, but without the processed junk that drags your energy down.

I’ve mentioned this before, but one of the easiest ways to make healthier food choices is to simply swap like for like. Don’t cut out chips — just upgrade them.

6) Cottage cheese (or high-protein tofu cubes)

Cottage cheese has had a bit of a comeback lately, and for good reason — a half-cup serving gives you roughly 14 grams of protein.

It’s the kind of snack that works well solo or dressed up with fruit, seeds, or even a bit of hot sauce if you like a savory kick.

When I was first trying to eat more plant-based, cottage cheese was one of the hardest things to give up. Luckily, tofu scratches that same itch if you prep it right.

Cube firm tofu, toss it with tamari, sesame oil, and a touch of garlic, and bake or air fry it until crisp. You’ll get about 10 grams of protein per half cup — plus, it’s fully vegan and tastes great cold or warm.

This is one of those snacks that’s easy to batch-cook and keep in the fridge. You’ll thank yourself mid-afternoon when you’re debating between chips or something real.

7) Protein bars (the good kind)

Not all protein bars are created equal — some are basically candy bars in disguise. But the good ones? They’re convenient, portable, and powerful.

A solid protein bar should give you at least 10–20 grams of protein. Look for ones based on nuts, seeds, and plant proteins like pea, brown rice, or soy.

I keep a stash in my camera bag because I know how easy it is to skip meals when I’m out shooting or traveling. There’s something comforting about having that quick source of energy that doesn’t require refrigeration or utensils.

If you’re making them at home, it’s even better. Mix oats, nut butter, maple syrup, and protein powder, then press and chill. You control what goes in — and your wallet will thank you too.

Why protein matters more than you think

Let’s step back for a second.

The real point here isn’t just about beating an egg in a protein showdown — it’s about redefining what “high protein” even means.

For years, we’ve been told that animal products are the default source of protein. But nutrition science tells a different story.

Plants, legumes, seeds, and even grains contain the amino acids your body needs — and when you combine them smartly, they do it without the downsides.

Protein isn’t just for bodybuilders or gym enthusiasts, either. It stabilizes your blood sugar, supports mood, and helps your body repair itself — something that becomes even more critical as we age or spend hours behind screens.

And here’s a psychological twist I find fascinating: when you snack on high-protein foods, you naturally make better decisions about what to eat next.

Studies show that protein-rich foods trigger satiety signals in the brain, reducing cravings later. In short, you’re less likely to binge on junk if your snacks are smart.

The bottom line

The idea that you need animal products to hit your protein goals is outdated — like a dusty CD collection in the age of streaming.

From chickpeas to tofu to protein bars, vegetarian (and vegan) snacks can easily outperform a boiled egg while also adding fiber, flavor, and sustainability to your day.

Try swapping one of your usual snacks with one from this list. Notice how you feel — more energized, more focused, maybe even lighter.

Good food isn’t about restriction. It’s about alignment — between what you eat, what you believe, and how you want to show up in the world.

Next time someone tells you a boiled egg is the gold standard for snacking, smile and offer them a roasted chickpea instead. They might just thank you later.