5 High-Protein Savoury Snack Ideas (vegan & gluten-free)

Savoury snacks can be a great way to satisfy hunger between meals - but choosing the right ones makes all the difference. Snacks that combine protein, fibre, and some healthy fats will help keep you feeling fuller for longer and reduce the urge to keep reaching for more. These nutrients work together to stabilise blood sugar levels, curb cravings, and make snacking feel nourishing rather than mindless.

When your snacks actually satisfy you, it becomes easier to eat intuitively and avoid that “all or nothing” cycle of restriction and bingeing. You’re fuelling your body rather than fighting it - and that makes a huge difference!

If you’re looking for savoury snacks that are both delicious and supportive of your health goals (and happen to be vegan and gluten-free too!), here are five tasty ideas to try.

High-Protein Seeded Chickpea Cracker Recipe

RECIPE

Ingredients:

• 1 cup chickpea flour

• 1/4 cup nutritional yeast

• 1/4 tsp baking powder

• 1/4 cup sesame seeds (I used half black and half white)

• 1/4 cup sunflower seeds

• 1/4 cup hemp seeds

• 1/2 tsp salt

• 1/2 tsp smoked paprika

• 1/2 tsp cumin

• 2 tbsp olive oil

• 5 tbsp warm water

Method:

1. Preheat your oven to 170c.

2. Add all of the dry ingredients to a large mixing bowl and mix to combine.

3. Now add the oil and water, and mix really well. I started with a mixing spoon and then used my hands to ensure it was fully incorporated. Leave to rest for 5 minutes.

4. Place a sheet of greaseproof parchment paper on a clean dry surface. Add the mixture to the middle and cover with another sheet of paper. Use a rolling pin to roll out the mixture as flat and thin as possible - around 1/4-1/2 cm thick (the thinner the better/crispier).

5. Peel away the top sheet of paper and place the rolled out mixture onto a large baking sheet. Bake in the oven for around 25 minutes, until golden, rotating halfway.

6. Once golden, remove from the oven and leave to cool completely before breaking up into pieces.

7. Serve with your favourite dips - I made a turmeric hummus.

** Store in an airtight container for 1-2 weeks, in a cool dry place.

Crunchy Air Fryer or Oven-Roasted Edamame Recipe

RECIPE

Ingredients:

• 1 cup edamame, defrosted if needed

• 1 tbsp olive oil

• 3/4 tsp curry powder

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• pinch salt, to taste

• pinch black pepper, to taste

Method:

Air fryer method:

1. Defrost your edamame if they are frozen and leave to cool. Once cool, pat them dry with a kitchen towel or paper.

2. Add the remaining ingredients to a mixing bowl. Mix into a paste and then mix through the edamame.

3. Transfer the coated edamame to your air fryer and cook for 12 minutes at 200°C.

4. Remove from the air fryer and season to taste, if needed.

Oven method:

• Preheat oven to 200°C. Prepare the edamame as above and toss with the spice mixture. Spread in a single layer on a lined baking tray and bake for around 18-20 minutes, shaking or stirring halfway, until golden and slightly crispy. Season to taste and serve.

** Leave to cool completely before storing in an airtight container in a cool and dry place. Best eaten on the day or up to 3 days after cooking.

Smoky Oven-Baked Tempeh Chips Recipe

RECIPE

Ingredients:

• 200g tempeh (I used smoked, but regular will also taste great), thinly sliced

• 1.5 tbsp sauce

• 1 tbsp olive oil

• 1 tsp smoked paprika

• 1/2 tsp cumin

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1/2 tsp maple syrup

• 1 tsp lime juice

• pinch black pepper

** If using non-smoked tempeh, you may want to add a splash of liquid smoke to the marinade. It is however, not necessary.

Method:

1. Use either a sharp knife of a mandolin to slice your tempeh as thinly as possible. Cut the slices into your preferred shape. This will vary depending on the shape of your tempeh block - I went for rectangles.

2. Whisk together the remaining ingredients in a large container. Add the tempeh and use your hands to gently coat eat piece in the marinade. Add a lid to your container and leave it to marinate for 20-30 minutes, or longer if you have the time.

3. Preheat your oven to 190°C and line a baking sheet with parchment paper.

4. Evenly spread out the marinated tempeh chips on the sheet and bake in the oven for around 20 minutes, until crispy and golden, flipping halfway.

5. Enjoy them on their own, or serve with a dip. I served them with guacamole - which was absolutely delicious!

** Store in an airtight container in a cool, dry place for up to 2 days or store in the fridge for up to 5 days.

Mini High-Protein Tofu Frittatas Recipe

RECIPE (makes 6)

Ingredients:

For the frittata mixture:
• 200g firm tofu
• 1/4 cup chickpea flour
• 3-4 tbsp soy milk
• 4 tbsp nutritional yeast
• 1 tbsp olive oil (+more for coating muffin tray)
• 1/2 tsp baking powder
• 1/4 tsp turmeric
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp kala namak/black salt (for eggy taste)
• black pepper

For the veg:
• 1 large spring onion, sliced
• 1/4 red pepper, diced small (+more to top if you want to)
• 1/4 cup courgette, grated
• 3 cherry tomatoes, chopped small
• 1/4 cup spinach, finely chopped
• 2 tbsp parsley, chopped

Method:

1. Preheat oven to 190°C and brush the cups of a silicone muffin tray with a little olive oil.

2. Add all of the frittata mixture ingredients to a food processor. Start with 3 tbsp soy milk and add more if needed to get everything moving. Process it for a few minutes until the mixture is smooth and creamy.

3. Add the mixture to a mixing bowl along with the spring onion, vegetables, and parsley. Mix well.

4. Divide the mixture evenly between the 6 muffin cups, smooth down the tops, and top with more red pepper if you want to.

5. Bake in the oven for around 25 minutes until golden on top.

6. Remove from the oven and allow to cool before removing from the muffin tray. They are quite moist and will stick if you remove them too soon, so don’t skip this step! I find using a knife to separate the edges from the silicone tray and use a fork to lift them out best.

** Store in an airtight container in the fridge for up to 4 days.

Air Fryer or Oven-Roasted Tahini Butter Bean Recipe

RECIPE

Ingredients:

• 1 tin butter beans, drained and rinsed

• 1.5 tbsp tahini

• 1 tbsp olive oil

• 1 tsp smoked paprika

• 1 tsp cumin

• 1/2 tsp garlic powder

• 2 tbsp nutritional yeast

• black pepper

• salt, to taste

Method:

Air fryer method:

1. Pat dry your butter beans with a kitchen towel or paper.

2. Add the remaining ingredients to a mixing bowl, and mix into a paste.

3. Add in the butter beans and mix to coat.

4. Transfer the beans to your air fryer and cook at 190°C for 15-18 minutes, until crispy.

5. Remove from the air fryer and season with more salt, if desired.

Oven method:

• Prepare the butter beans as above and spread them out on a lined baking tray in a single layer. Bake at 200°C for 25–30 minutes, shaking or stirring halfway through, until golden and crisp. Season to taste and enjoy.

** Store in an airtight container in a cool, dry place for 2-3 days.