Are you looking for high protein dairy free snacks that are both healthy and delicious? Discover 25 different snack options from grab-and-go store-bought options, to homemade recipes, vegan snack ideas, and low-carb options too!
Finding high protein dairy free snacks that are healthy and delicious can be tricky. But we have you covered with the best snack ideas no matter if you’re lactose intolerant, following a plant-based diet, or just want to add more protein to your diet.
We’ve included all kinds of high protein dairy free snack options from homemade recipes to store-bought, vegan, and low-carb. Plus, we share the protein content of each snack so that you can easily choose which options might be right for you.
With so many different snacks available, it can be overwhelming to make healthy choices. That’s exactly why we’ve compiled this list so that you always have the best dairy free high protein snack ideas available when you need it.
Why Choose High Protein Dairy Free Snacks?
The Benefits of High Protein Snacks
Did you know that protein is essential in the muscle building process? It’s also the slowest digested macronutrient meaning that it will keep you full for the longest without throwing your blood sugar levels out of whack. That’s why it’s so important to take the protein intake of snacks into account.
High protein dairy free snacks have all kinds of benefits including:
- Keeps your full for longer – Protein helps to stabilize hunger hormones meaning you’ll feel full for longer and experience less cravings.
- Support muscle recovery – Whether you’re an athlete or a couch potato, protein is essential for keeping our bodies healthy.
- Balances blood sugar – Eating enough protein helps to stabilize blood sugar levels and prevents energy crashes.
- Boosts metabolism – Keeping your muscles well-fed helps to boost your metabolism which is great for weight management and fat loss.
Why Go Dairy-Free?
So many people experience lactose intolerance, dairy allergies, or slight digestive discomfort when consuming dairy. In fact, estimates suggest that up to 65% of people have a reduced ability to digest dairy.
That’s why choosing a dairy-free diet can be a great way to:
- Reduce bloating and digestive issues
- Decrease inflammation and improve gut health
- Work for many dietary preferences (vegan, paleo, Whole30, etc)
- Avoid added hormones or artificial ingredients found in some dairy products
25+ Best High Protein Dairy Free Snacks
Alright now that we’ve discussed the benefits, let’s dive into our list of the 20 best high protein dairy free snacks!
Grab-and-Go Store-Bought High Protein Dairy Free Snacks
If you’re looking for grab-and-go snack options that you can pick up at your local grocery store, here are some of our favorite options ranging from protein bars to chips and crackers. Each is a great source of protein without relying on dairy.
- Dairy-Free Protein Bars – (10-20g protein per bar) Look for options with pea protein, almond butter, and low added sugar (e.g., RXBar, Aloha, No Cow)
- Beef Jerky & Turkey Sticks – (8-12g protein per serving) Grass-fed options like Chomps or Lorissa’s Kitchen make great on-the-go snacks.
- Roasted Chickpeas – (6-8g protein per serving) Crunchy and packed with plant-based protein, roasted chickpeas make a great alternative to chips and pretzels. The Good Bean makes our favorite flavors.
- Mixed Nuts & Seeds – (6-8g protein per ounce) Almonds, walnuts, pumpkin seeds, and sunflower seeds all have great protein content and healthy fats. We love these single-serve packages from Nature’s Garden.
- Nut Butter Packets – (5-7g protein per serving) Almond butter, peanut butter, or tahini are packed with healthy fats and give a quick and easy protein boost. Artisana has single-serving packets that are organic, raw, and have no added sugar.
- Dairy-Free Yogurt with Protein – (6-10g protein per serving) Brands like Kite Hill and Sigi’s have great protein content.
- Protein Chips & Crackers – (10-15g protein per serving) Look for brands made with pea protein or lentil flour like Kibo and Off The Eaten Path.
- Hard-Boiled Eggs – (6g protein per egg) A classic high-protein snack that’s easy to make and bring on the go.
- Tuna & Salmon Packets – (15-20g protein per packet) Perfect for an on-the-go protein boost or combined with veggies for a balanced meal. We like Safe Catch because it has the lowest mercury content.
- Collagen Protein Drinks & Shakes – (10-35g protein per bottle) OWYN and Vital Proteins offer dairy-free protein sources that make a great on-the-go snack or post-workout refuel.
RXBars are an excellent on-the-go option when you need a high protein dairy free snack on hand. They are made with minimal ingredients and have 12 grams of protein per serving. Plus they come in all kinds of fun and delicious flavors!
Homemade High Protein Dairy Free Snacks
If you’re looking for high-protein dairy-free snacks that you can prep at home, check out these 10 homemade snack ideas made with protein-rich ingredients. From energy bites to protein smoothies, we have your next meal covered with these great snack ideas.
- Homemade Protein Energy Balls – (6.6g protein per ball) Made with peanut butter, chia seeds, and oats.
- Chia Seed Pudding – (12g protein per serving) Almond milk, protein powder, and chia for an omega-rich treat.
- Hummus & Veggies – (4-6g protein per serving) Hummus is a great plant-based protein source and veggies make a fun dipper and add fiber too!
- DIY Trail Mix – (6-8g protein per ounce) Combine almonds, walnuts, cacao nibs, and dried fruit for a personalized and healthy trail mix without the dairy.
- Crispy Roasted Chickpeas – (5g protein per serving) Air-fried with sea salt and olive oil
- Dairy-Free Protein Smoothies – (15-25g protein per serving) Blend banana, pea protein, and almond milk with your favorite mix-ins like peanut butter and chia seeds.
- Vegan Protein Muffins – (10g protein per muffin) Made with almond flour and plant-based protein powder for a delicious make-ahead snack.
- Tempeh Bites – (13g protein per serving) High in protein and healthy fats and full of flavor. You’ll be craving these as soon as they’re gone.
- Lentil-Based Snack Bites – (7g protein per serving) Packed with essential amino acids and healthy fiber, these little bites will give you energy for hours.
- Air-Fried Edamame – (12g protein per cup) A crunchy, high-fiber snack that’s easy to make and fun to eat.
If you’re looking for an easier alternative to air-fried edamame, we love these Dry Roasted Edamame packets from The Only Bean. They are super crunchy and each pack has 13 grams of protein!
Vegan High Protein Dairy Free Snacks
Whether you’re on a vegan diet, a vegetarian, or just trying to eat less meat, there’s a wide variety of plant-based proteins available to choose from. This selection of plant-based snacks includes some of our favorites like black bean dip and toast with almond butter.
- Seitan Chicken Strips – (15g protein per serving) A great meat-free protein alternative that’s fun to eat too!
- Black Bean Dip with Crackers – (5g protein per serving) High in fiber and protein and deliciously decadent enough to enjoy every day.
- Plant-Based Yogurt with Nuts & Seeds – (10-15g protein per serving) Brands like Kite Hill and Sigi’s have great protein content.
- Vegan Protein Bars – (10-20g protein per bar) Look for options with pea protein, almond butter, and low added sugar (e.g., RXBar, Aloha, No Cow).
- Sprouted Grain Toast with Almond Butter – (8-10g protein per serving) A simple but protein-rich choice that’s easy to make!
Want to try something new? These Misfits Plant-Based Protein Bars come in so many fun flavors and have 15 grams of protein per bar. Our personal favorite is the Brownie Batter flavor.
How to Create Balanced High Protein Dairy Free Snack Combos
While high protein dairy free snacks are great on their own, they’re even better when combined with other ingredients for a well-balanced snack pairing. Here are a couple of our favorite options:
- Nut Butter & Banana – Healthy fats + protein + natural sugars for energy
- Hummus & Carrot Sticks – Fiber + plant-based protein for gut health
- Tuna Salad on Whole Grain Crackers – Omega-3s + protein + whole grains
- Roasted Chickpeas & Dried Cranberries – Sweet + savory combo with protein & fiber
- Hard-Boiled Egg & Avocado Toast – Healthy fats + high-quality protein
- Dairy-Free Yogurt & Pumpkin Seeds – Probiotics + plant-based protein boost
- Protein Shake with Almond Milk & Chia Seeds – Extra fiber & omega-3s for a creamy, satisfying drink
These delicious combinations have a balanced macronutrient profile with a mix of protein, healthy fats, fiber, and essential nutrients like b vitamins and antioxidants.
Best High Protein Dairy Free Snacks for Weight Loss & Fitness
If you’re on a weight loss journey. high-protein snacks can increase satiety, muscle maintenance, and fat burning. Some of the best weight-loss-friendly dairy-free, high-protein snacks include:
- Hard-boiled eggs with soy sauce
- Celery or carrots with almond butter
- Pumpkin seeds and sunflower seeds
- Lentil crisps with tuna salad
- Homemade black bean brownies (for a special treat!)
When choosing the right high protein dairy free snacks aim for a combination of protein, fiber, and healthy fats. To do this, you can simply pair high protein foods like peanut butter or beans with veggies, nuts, and whole grains.
FAQs About High Protein Dairy Free Snacks
When looking for high protein dairy free snacks for weight loss, opt for snacks like hard-boiled eggs, edamame, roasted chickpeas, and black bean dip. They provide protein and fiber which will keep you full for longer.
Totally! Many protein bars and protein shakes include 20+ grams of protein per serving.
Definitely! Aim for animal-protein-based products and recipes because plant-based proteins often aren’t low carb.
Final Thoughts on How to Incorporate High Protein Dairy Free Snacks into Your Routine
The best high protein dairy free snacks are the ones that meet the needs of your specific lifestyle. Whether you prefer grab-and-go options or homemade meal prep snacks, there’s something for everyone.
Try keeping a stash of store-bought snacks on hand while also including a simple homemade recipe in your weekly meal prep.
That way your high protein dairy free snack needs will always be met.
We’re curious if you have a favorite that we missed in this list above. Let us know in the comments!
Happy snacking,
A small note for my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using my links, I will earn a small commission at no extra cost to you.
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