Tag: protein

Protein-Packed Vegan Snacks To Keep In Backpacks

No matter how far my school days are behind me, I’ll never forget the exquisite pain of stuck in class, stomach rumbling, with nothing remotely vegan-friendly in sight. Even as most campuses are becoming more inclusive, catering to dietary restrictions and allergies galore, we’ve all been there. As a student, you’re tasked with juggling classes, deadlines, and social life, and somewhere in between, you need fuel to keep going. That’s where protein-packed vegan snacks come to the rescue. The best part is that these picks need no prep and little planning. You can toss them in your backpack and take them wherever you go.

Why Protein Matters (Especially for Students)

Think of protein as your body’s repair crew. It helps rebuild muscles, keeps your immune system strong, and even supports brain function. For students, that means better focus, more energy, and quicker recovery from late-night study sessions or gym workouts alike.

Protein has long been the punchline of many vegan jokes, but these wannabe comedians have no idea what they’re talking about. You don’t need to carry around a tub of tofu and no, it’s not a struggle to eat enough protein through plant-based foods. There are plenty of portable, shelf-stable, vegan protein snacks that are perfect for students on the go.

That said, even if you eat all the right vegan snacks and still feel drained, that doesn’t mean you’re doing it wrong. Student life can be overwhelming; when energy runs low and deadlines pile up, some students can benefit from more academic support and, in the middle of a long week, turn to an essay service for help from professionals so they can focus on exams, health, or rest. After all, smart studying isn’t just about what you eat, but also about knowing when to ask for help and managing your workload wisely.

1. Roasted Chickpeas: Crunchy, Savory, Satisfying

If chips and crackers had a smarter cousin, it would be roasted chickpeas. These little legumes pack a serious punch when it comes to protein at around 6 – 7 grams per 1/4 cup. Chickpeas are high in fiber too, so they’ll keep you feeling full longer, which means no more crashing mid-lecture.

They’re available in a ton of different flavors, from spicy sriracha to sea salt and vinegar, and even sweeter options like cinnamon sugar and dark chocolate-covered. You can buy them pre-packaged or roast your own at home. Just season with your favorite spices, pop them in the oven, and store in a resealable bag once cooled.

2. Trail Mix with a Vegan Twist

Trail mix is the OG of packable snacks, a classic as old as road trips and hiking boots. It’s easy to whip up a version that’s plant-powered and protein-rich.

Skip the prepared mixes loaded with dairy-based chocolate or yogurt-covered pretzels. Instead, go for a DIY version with:

  • Roasted almonds, cashews, and/or peanuts, all of which are great sources of protein and healthy fats
  • Pumpkin seeds, aka pepitas, which pack 7g of protein per ounce!
  • Dried fruit like raisins, cranberries, cherries, or apricots for a touch of sweetness
  • Dark chocolate chips or chunks

Toss it all in a small container and you’re good to go. You can mix and match based on what you love most.

3. Vegan Jerky: Meatless and Marvelous

Made from ingredients like soy, seitan, or even mushrooms, vegan jerky has a surprisingly meaty texture and a decent amount of protein, often to the tune of around 10g per serving.

It’s chewy, flavorful, and super easy to carry in your backpack. Brands like All Y’alls Foods, Louisville Vegan Jerky Co., and Primal Spirit Foods offer tons of options, from sweet and smoky to teriyaki and hot & spicy.

Think of it as a savory protein bar, minus the cow and just as satisfying.

4. Nut Butter Packs: Mess-Free and Mighty

Sometimes, you just need a quick hit of protein and healthy fats. That’s where individual nut butter packets come in.

Almond, peanut, and even sunflower seed butter all contain 5 – 8 grams of protein per serving and they’re incredibly filling thanks to the one-two punch of good fats in the mix. Squeeze them straight from the pack or spread them on crackers, rice cakes, sliced apples, or celery sticks, depending on what you’ve got on hand.

Look for brands like Justin’s or RX Nut Butter (double-check ingredients to ensure they’re vegan). They’re compact, mess-free, and don’t need refrigeration.

5. Protein Bars: Not All Are Created Equal

Good protein bars can be lifesavers, but not all are vegan, and some taste like cardboard. Luckily, there are plenty of plant-based options that are both nutritious and delicious. Look for bars with at least 10g of plant-based protein per serving and minimal added sugars. A few of my favorites include:

  • No Cow – These have been my ride or die for over a decade. I still miss the old raspberry truffle flavor, but the chocolate chip cookie dough keeps me going strong
  • Misfits – Most like a conventional candy bar, these are treats that omnivores rave about with equal fervor
  • TRUBAR – You can find great deals on bulk boxes in Costco, and now they make “kids” bars for when you need just a little bite to keep going

Always keep one (or three) in your bag for those days when the dining hall fails you or you’re stuck in back-to-back lectures.

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Hannah (BitterSweet)6 Comments

Terry-bly Good Veggie Burgers

Few veggie burgers carry such mystique and acclaim as the patty from P. Terry’s. As a throwback to simpler times, it’s all substance, no style, and proud of it. It doesn’t try to emulate meat, yet regularly wins over proud carnists, at least for one meal. Many would say it’s the best veggie burger in the city, which is a tall claim for a $5 meal, fully loaded. Still, it bums me out.

Plant-Forward, Not Plant-Based

The veggie burger from P. Terry’s is not vegan. It’s not a matter that removing the top slice of American cheese can remedy; these legendary patties come with two additional types of shredded cheese baked right inside, enmeshed into the very fiber of that brown rice base. Vegetarian, yes; vegan, no.

Possibilities Frozen In Time

What’s more infuriating is that it doesn’t have to be this way. They’ve proven they have the technology! For a time span so short that it seemed like a fever dream, P. Terry’s started selling frozen veggie burger patties at select Whole Foods, including the original, AND a fully plant-based version using Daiya vegan cheese! Did anyone ever find them in stores? The records are lost to time. I certainly missed out on the opportunity, and they were never offered as a menu item in restaurants.

Deconstructing Ingredients

Though frustrating, the hype surrounding the dairy-filled classic has created a long paper trail of evidence for deconstruction. Their own website lists the ingredients as follows:

crimini mushrooms, heavy cream, black beans, brown rice, cheddar cheese, onion, mozzarella cheese, eggs, whole wheat flour, oats, parsley, corn starch, salt, garlic powder

Despite some conflicting evidence from a video posted to Facebook, showing the inclusion of bulgur, I believe the above to be true and accurate. Maybe they were just trying to throw us off the trail, because it’s otherwise too easy. I’m onto your tricks, Mr. Terry.

Starting From Scratch

Simple, comforting, and distinctly wholesome, this is a burger meant to taste homemade. For working people who don’t have the luxury of time to make their own, and would honestly rather not be eating fast food, that’s the whole appeal. Lightly crisped on the outside and soft on the inside, the standard array of crisp lettuce, tomato, onion, and “special sauce” create a satisfying contrast that brings it all together. Perhaps it’s special because it’s un-special, or vice versa?

As a vegan, it’s hard not to feel a little burned by the P. Terry’s veggie burger. With such thoughtful composition, respects paid to classic meatless patties of the 70’s and 80’s, and all that mouthwatering hype, it feels like a huge miss to keep dairy and eggs at its core.

Fast Food Meets Slow Food

For those of us on the outside looking in, there’s power in reinterpretation. The original’s legacy has created a clear blueprint, ripe for the taking. It may never show up on the P. Terry’s menu board, but some legends are best when you make your own.

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Hannah (BitterSweet)3 Comments

Pesto Both Worlds

Put pesto and yuba together and nine times out of ten, you’d be right in thinking we’d have a high-protein faux noodle situation on the table. This is the one time out of ten where you’d be wrong.

Why Yuba? Why Not!

Thinly sliced soymilk skin, AKA yuba, makes an excellent facsimile for fettuccine; toothsome yet delicate, tangling with any pasta sauce as elegantly as anything made from wheat. And yes, while you could very happily stop there, treating that mixture more like a tuna salad and slapping it on a bun offers numerous benefits. For one, you can now eat it with your hands, shamelessly, and in public, which brings me to the second point of its enhanced portability. Can you eat a bowlful of spaghetti in the car, or pack it up and put it in a purse? Perhaps, but it I’d still argue that a sandwich full of pesto yuba has the edge.

Simple Swaps

Fresh yuba has become harder to get my hands on since moving away from California, inspiring me to recreate this understated classic with grated tofu, in case you’re wondering about substitutions. In fact, taking super firm tofu to a basic box grater yields a consistency more aligned with a conventional shredded chicken, faux crab, or tuna situation, more substantial and meaty, making its place between two slices of bread self-evident.

It’s not a flashy meal. It doesn’t sizzle, there’s no microgreen garnish. It’s not even particularly creative; just a different way of looking at an infinitely versatile ingredient that deserves to be more than another alt noodle.

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Hannah (BitterSweet)8 Comments

Not Jerking Your Chain

Packable protein is a must, and not just for gym rats focused on hitting their macros. As a person who travels by airplane often, drives a lot, and needs to be prepared in case of random catastrophic emergencies when only shelf stable food will do, I’m never without a cache of meatless jerky.

Conventional protein bars have their place, but personally, I’ve grown tired of the saccharine sweetness, latex-like consistency, and uninventive flavors. Savory snacks are where it’s at right now, evidenced by the booming jerky business. It feels like every day, there’s a new brand to try, which is both wonderful and overwhelming.

One Stop Jerky Shopping

Consolidate your search to one complete jerky resource to cut through the noise. Jerky Brands features a full selection of vegan jerky options, promoted with equal prominence as traditional options. It’s easy to find many old favorites right alongside upstarts that you may not have seen before. The meatless bases are diverse as the brands, leveraging unique meatless bases for every dietary need, such as:

  • Soy
  • Seitan
  • Mushrooms
  • Coconut
  • And even tomatoes!

Amongst those options, you’ll find gluten-free, organic, raw, low-sodium, and especially high-protein snacks, too.

Cruelty-Free Benefits

Seeing vegan jerky listed right alongside beef is even better than a solely vegan outpost, if you ask me. That means that omnivores who otherwise wouldn’t necessarily seek it out are automatically exposed to it, and thus more likely to consider it in addition to or instead of animal assets. Besides being kinder on the planet and to the creatures themselves, switching to meatless jerky is an easy, instant nutritional upgrade. It’s always cholesterol-free, lower in fat, and higher in fiber. It’s often priced lower than meat, too, for those on a budget.

Order Up

The beauty of having such a complete meatless jerky resource at your disposal is that you can try a little bit of everything. Don’t sweat the details; let the experts put together a curated sampler package, perfect as an introductory bundle for fledgling vegans or curious carnivores. This, like individual pouches as well, can be ordered as a subscription to make sure you never run out, and save 10% off the list price while you’re at it.

Snack Happy

Next time someone asks you the inevitable question of where you get your protein, just point them over to Jerky Brands. They’ll probably end up filling their virtual cart with all sorts of meatless treats once they get there, too.

Hannah (BitterSweet)6 Comments

Died and Gone to Veggie Heaven

I never made it to Veggie Heaven. Beloved as it was, and still is to those who can’t relinquish hope that it may someday return, this classic Austin establishment perished during the height of the pandemic. In fact, as “luck” would have it, the announcement came on the very day that I moved here. Maybe I’m better off not knowing what I’m missing. It’s hard to say, but its lingering influence can’t be ignored. References to Protein 2000 pop up frequently enough to trigger a sense of anemoia.

What Is Protein 2000?

Digging through the internet archives, the original menu description is as follows:

“So what exactly is the Protein 2000, A.K.A. the P2000? This is the number one question asked, as it is the most popular dish we serve. The P2000 is made out of soy protein isolate that is the result of separating protein from the whole soybean. The end result is a curd with a texture that resembles chicken. With 45 grams of protein per cup, it is an excellent protein source for vegetarians. The Protein 2000 is battered and fried to add that crispy texture and then sautéed in sweet brown sauce. So why was it named Protein 2000? This dish was created at the end of 1999 and was given the number 2000 to commemorate the year 2000.”

Recreating An Imperfect Copy

Recreating a dish you’ve never tasted before is both difficult and effortless. Difficult, because it’s impossible to determine whether or not its been recreated faithfully, as originally intended, hitting all the same high notes of the genuine article. It’s also a snap because without that frame of reference, as long as it tastes good, I’d call it a success. From the trail of breadcrumbs left behind as clues and a basic understanding of Chinese-American food, I feel reasonably confident that although imperfect, this formula should come close enough to scratch that same itch.

Takeout At Home

Essentially broccoli and beef through a plant-based lens, fried soy protein meets tender broccoli florets under a silky blanket of garlic-infused brown sauce. Large TVP chunks are the key to making a more accurate copycat, but at the same time, aren’t essential to making a great meal. They’re more difficult to find outside of online stores than classic staples like tofu or seitan, which make equally great protein options.

Making New Memories

Shared memories of Veggie Heaven and this iconic dish remain, looming large in the minds of those who were lucky enough to savor it. Even if I never get the chance to taste the real thing, there’s comfort in knowing that the spirit of the place lives on, in our hearts, homes, and stomachs.

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Hannah (BitterSweet)8 Comments