By Emma Caplan-Fisher

There are plenty of reasons why you might be on a dairy-free diet or considering going that route — whether it be an intolerance or allergy, ethical or religious reasons, or simply a personal preference. While dairy offers essential nutrients like calcium, protein, and vitamins, it's not the only place we can get them, so you needn't worry about being dairy-free as long as you're getting what you need elsewhere. This includes from protein — something everybody needs, every day.

Keep reading to learn why protein is important for dairy-free diets and check out our suggestions for some tasty high protein dairy free snacks.

Why protein is important for dairy free diets

We all need protein and the essential amino acids it contains to support the organs, tissues, and key functions of the body — this includes everything from boosting our immune systems to building our muscles. Protein helps to keep us full, give us energy, and aid in our fitness or weight-loss goals.

When it comes to dairy, while some of these products contain optimal amounts of protein, the good news is it doesn't mean you can't get what you need from non-dairy sources. In fact, when you include diverse sources of protein in your diet, you'll be exposed to more macro- and micro-nutrients. High-protein snacks that are dairy-free offer nutrients like fiber and iron, often with fewer calories than milk.

What's more, the US Department of Agriculture (USDA) acknowledges there are ways for non-dairy consumers to meet their nutritional needs. You need sources of vitamin D and calcium that dairy would otherwise provide to support immune function and bone health. Plant-based and other dairy free snacks like lentils, beans, nuts, seeds, legumes, eggs, and soy milk are great alternatives.

Try these delicious high protein dairy free snacks

Dairy free meal planning is easier than you might think. And if you're dealing with fussy children, don't worry, you can prepare or find plenty of nutritious and delicious dairy free kid's snacks, too. For some inspiration, here are our top high protein dairy free snack picks. Enjoy!

Smoothies

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A dairy-free smoothie can have nearly anything you'd like it to, from a few types of fruit — like bananas, berries, and apples — to all sorts of vegetables like kale and spinach, seeds, and nut butter.

The key is getting that protein in, which is easy to do with plant-based protein powder, high-protein dairy-free yogurt, tofu, or nut butter. Your liquid can be a non-dairy milk of choice, juice, coconut water, or still water.

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Chickpeas are tasty and versatile when paired with different flavors and seasonings (try olive oil and smoked paprika, cinnamon and nutmeg, or whatever speaks to you!) Better yet, this vegan staple offers plenty of protein, fiber, iron, B vitamins, and complex carbohydrates — all great for supporting digestive health and keeping you full.

You can blend chickpeas into hummus, toss them into soups or salads, or roast them in the oven. To do this, simply drain a can of chickpeas and roast at 400 °F for 15 minutes. Season, then roast for another 15-20 minutes.

When you're on the go, you're short on time, or you simply don't feel like preparing a homemade snack, protein bars are an easy solution.

You can get your hands on plenty of tasty, healthy, dairy-free options like double-chocolate almond butter and peanut butter chocolate chip. For example, Bobo's protein bars contain 15 grams of plant-based protein from peanuts, along with dates and honey.

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This delicious pudding is not only healthy and filling, but an excellent source of protein, omega-3, and fiber.

You can easily make it in advance as part of meal prepping, so it's ready to eat whenever you are. Simply grab your dairy-free milk of choice, chia seeds, fresh orange and mango (or fruit of choice), and an optional sweetener, like honey.

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While most yogurt is made from dairy, there are increasingly more non-dairy options on shelves today.

Of those, many aren't too high in protein (because of low-protein bases like oats or coconut), but all hope is not lost as you can find some high-protein products out there from brands such as Siggi's and Kite Hill, with about 10 grams per serving.

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Nuts and seeds offer plenty of choice when it comes to dairy-free, high-protein snacks — from almonds, cashews, and walnuts, to pumpkin, sunflower, and chia seeds.

These staples are perfect for mixing in with dried fruit for a homemade trail mix or tossing some in with your cereal or smoothie. Each type of nut or seed offers different amounts of protein and nutrients — along with calories and sodium — so check the package of each to see how it fits in with your eating plan or fitness goals.

Eggs

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Eggs are a healthy, filling, affordable, and incredibly tasty snack option that you can hard boil in advance for a stock of snacks at the ready.

Try them plain, deviled, or mashed into egg salad. They contain about 6 grams of protein each.

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For a tasty snack, black beans are ideal in bite-sized burritos or in a dip with pita or crackers.

Black beans offer plenty of fiber and fat-soluble vitamins, so be sure to include a bit of fat when you prepare them, such as from avocado, olives, or oil.