10 Plant-Based Snacks High in Protein and Fiber to Boost Energy, Mood, and Sleep

It’s 3 p.m. Your energy dips, you’re craving something sweet… but you want a snack that won’t leave you groggy or wired later.

Standard quick fixes—cookies, chips, or even many store-bought granola bars—often cause dramatic blood sugar spikes followed by a big crash. This crash not only drains your energy but can also interfere with your quality of sleep.

The good news? A simple shift in what you choose to snack on can make a huge difference. The solution: pairing protein and fiber.

In this article, you’ll discover 10 plant-based snacks high in protein and fiber that are easy to prepare, satisfying, and packed with nutrients your body (and brain) will love.

Why Protein + Fiber Are Smart Snack Essentials

To stay energized and balanced throughout the day, the quality of your snacks matters just as much as the quantity.

• Protein: Essential for building muscle and regulating hunger hormones. It also provides amino acids your body uses to make dopamine and serotonin—neurotransmitters linked to mood, focus, and motivation.

• Fiber: Slows digestion, stabilizes blood sugar, and feeds your “good” gut bacteria. This strengthens the gut-brain axis, which research suggests supports better mood and deeper sleep.

  
  

When protein and fiber are paired—along with whole food carbs (like oats or sweet potatoes) and healthy fats (like nuts, seeds, and avocado)—you get:

• Steady energy

• Better focus and mood

• Improved sleep quality

According to Harvard Health, aim for 5–10 grams of protein and 3–5 grams of fiber per snack.

10 Plant-Based Snacks High in Protein and Fiber

Here are ten easy, nourishing, and tasty snack ideas:

1. Chia Pudding with Cherries + Nuts

(1 cup plant milk, 2 Tbsps chia seeds, 1/2 cup cherries, 2 Tbsps pistachios)

• Protein: ~16 g

• Fiber: ~10–12 g

Why it works: Cherries naturally contain melatonin for sleep support, while walnuts provide omega-3s for brain health and mood.

Quick prep: Stir chia seeds into soy milk at night, refrigerate, and top with cherries + nuts in the morning.

Recipe to try: Lime Coconut Chia Pudding with Crushed Almonds

2. Granola with Soy Milk

(1 cup plant milk, 1/2 cup granola)

• Protein: ~8–10 g

• Fiber: ~4–6 g

Why it works: Crunchy, filling, and satisfying—like breakfast in a bowl.

Tip: Sprinkle hemp or pumpkin seeds for extra staying power.

Recipe to try: Rustic Homemade Granola

3. Stuffed Dates with Peanut Butter + Pumpkin Seeds

(2 dates, 1 Tbsp peanut butter, 1 Tbsp pumpkin seeds)

• Protein: ~5–6 g

• Fiber: ~3–4 g

Why it works: A sweet + salty combo with magnesium-rich dates, a mineral that promotes relaxation and sleep.

On-the-go tip: Prep in the morning and keep in a container for work or school.

4. Roasted Chickpeas

(3/4 cup cooked)

• Protein: ~10–11 g (per ¾ cup)

• Fiber: ~9–10 g

Why it works: Crispy, savory, and rich in resistant starch for gut health.

Flavor twist: Try curry, chili-lime, or cinnamon-maple.

Try this recipe: Moroccan Spiced Roasted Chickpeas

5. Soy Yogurt with Mixed Seeds + Berries

(¾ cup soy yogurt, 1 Tbsp hemp + flax + chia mix, ½ cup berries)

• Protein: ~7–9 g

• Fiber: ~5–7 g

Why it works: Probiotics support gut health, omega-3 seeds nourish the brain, and berries add antioxidants.

Prep tip: Layer into a jar for a grab-and-go parfait.

6. Steamed Edamame Pods

(1/2 cup edamame)

• Protein: ~8–10 g

• Fiber: ~4–5 g

Why it works: One of the few complete plant proteins. Also provides iron and folate for energy.

Serving idea: Toss with sesame seeds + sea salt.

Watch: How to make edamame

7. Hummus with Veggies + Whole-Grain Crackers

(¼ cup hummus, cucumber + carrot sticks, 3 whole-grain crackers)

• Protein: ~5–7 g

• Fiber: ~4–5 g

Why it works: Chickpeas and tahini provide protein and minerals, while veggies and crackers boost fiber.

Variation: Try beet or roasted red pepper hummus for a flavor twist.

8. Nut + Seed Trail Mix

(1-1.5 ounces)

• Protein: ~6–8 g

• Fiber: ~4–5 g

Why it works: Portable, satiating, and packed with healthy fats + protein for long-lasting energy.

Tip: Pre-pack ¼ cup servings to avoid mindless munching.

Recipe to try: Homemade Trail Mix

9. Baked Tofu Bites

(3 ounces)

• Protein: ~7–8 g

• Fiber: ~1–2 g (add veggie sticks for more fiber)

Why it works: Tofu is rich in isoflavones that support hormone balance and bone health.

Serving idea: Dip into spicy tahini or peanut sauce.

Try this recipe: Crispy Korean-Inspired Tofu Bites

10. Green Protein Smoothie

(1 cup soy/pea milk, ½ banana, 1 cup spinach, 2 Tbsp oats, 1 Tbsp almond butter)

• Protein: ~8–12 g

• Fiber: ~5–7 g

Why it works: Balanced blend of slow-release carbs, leafy greens, and plant protein.

Tip: Add cacao powder for an antioxidant boost and chocolate flavor.

The Takeaway: Small Snack Choices, Big Benefits

Plant-based snacks aren’t just about curbing hunger—they can transform how you feel throughout the day.

By combining protein and fiber, you help your body:

• Stay energized

• Support mood and focus

• Nourish gut health

• Improve sleep quality

The key is intention. Take a few minutes to prep snacks in advance, portion out nutrient-dense ingredients, and notice how your body responds.

Start small—try one or two of these this week. You may be surprised at how much better you feel.

Because nourishing your body doesn’t have to be complicated—it can be as simple as choosing the right snack. 🌱

Written in collaboration with Georgia State Dietetic Intern, Sydney Taylor

Hi, I’m Sydney Taylor, a nutrition science graduate student at Georgia State University, passionate about improving health outcomes for African Americans, young adults, and children. I’m on the path to becoming a registered dietitian through the Nutrition Master's Coordinated Program at GSU, focusing on practical, science-based strategies for better nutrition.