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)4 Comments

Endless Einkorn Pastabilities

I very nearly destroyed my stand mixer trying to make einkorn pasta. I’m no stranger to the art of pasta making thanks to a brief but immersive obsession during COVID19, so I had full confidence that this simple experiment would be a wild success.

I was wildly wrong.

Wads of wet, sticky, yet impossibly thick dough clogged the extruding attachment from top to bottom, inexorably stuck in pasta purgatory. No amount of prodding could convince it to come out, nor additional flour, water, or even oil. Only time could heal this wound, letting the einkorn paste dry up to a point where I could chisel it out a few days later. I vowed then and there that I would never make einkorn pasta again. Fortunately for me and you, I don’t have to.

Buy, Don’t DIY

Grand Teton Ancient Grains, my favorite resource for whole grains and the instigators of my whole einkorn infatuation, now make luxurious long strands of einkorn angel hair, spaghetti, and linguine. This stuff is the real deal, made with 100% einkorn semolina and nothing else. No filler, no nonsense. That means they pack a punch, nutritionally speaking, with more than twice the amount of protein as standard white flour pasta. It’s a good thing they’re packed in two-pound bulk bags because I can’t keep my hands off of these beauties.

Bronze Takes First Place

Bronze-cut pasta is the gold standard for quality pasta production, pioneered by the Italians in the 17th century. Otherwise known as trafilata al bronzo, the bronze dies create a rougher surface as the dough is extruded. That means the resulting noodles have a more satisfying bite and are better suited to capturing and holding on to whatever sauces you throw at them. The technique fell out of favor as modern manufacturing demanded faster turnaround times, but the difference is obvious. Modern bronze-cut pasta exemplifies a philosophy of patience and respect for ingredients without having to say a word.

Taste Beyond Compare

While the deep flaxen hue may look like standard whole wheat, the flavor is anything but. Subtly sweet and delicate, there’s none of the off-putting bitterness that the bran of modern wheat can impart. Naturally buttery, honeyed, and slightly toasted, it has a softer, rounder flavor that doesn’t dominate sauces. Einkorn pasta gives you the best of all worlds.

Guardian Angels

Angel hair is typically my last choice when cravings come calling, but this version grants it a massive upgrade on the noodle hierarchy. After a mere two minutes in the water, they’re already supple and ready to serve, yet stronger than the average gossamer strands. Tender without collapsing, delicate without disappearing, I finally understand the enduring appeal of this much maligned noodle.

Spaghetti Theory

Einkorn spaghetti invites a bolder approach. Thicker and more robust, it has the structure to stand up to assertive flavors and sturdier mix-ins without losing its elegance. This is the pasta I reached for when making Dirty Martini Pasta, where briny olives, sharp citrus, and glossy olive oil demand a noodle with both backbone and nuance. Einkorn’s naturally earthy flavor softens the high notes, keeping the dish balanced rather than abrasive. Each bite feels cohesive; salty, silky, and just indulgent enough to honor such sophisticated cocktail inspirations.

Lingering Over Linguine

Wider lengths of linguine possess a certain grounded grandeur. Like slightly flattened ribbons, it has a natural grace that makes it feel composed even before sauce enters the picture. It holds space beautifully, lending a hearty bite to any dish it stars in, and yes, it will easily steal the spotlight. This is the kind of pasta that invites intention, rewarding thoughtful pairings rather than excess.

Eat Like a Rockefeller

That balance made it the obvious choice for making Oyster Mushrooms Pastafeller, a plant-forward nod to the flavors of Oysters Rockefeller. Feathery oyster mushrooms take on the role of velvety seared seafood, bolstered by briny capers and kelp granules, while herbs, aromatics, and richness envelope the whole dish. Al dente linguine entwines in a comforting tangle, paying proper homage to the inspiration without attempting imitation.

While I’m not happy about the original pasta maker mishap, it does give me a greater appreciation for the artistry that goes into a ready-made solution. The difference is knowing when to let go of DIY bravado and trust true craftsmanship. That’s what made Oyster Mushroom Pastafeller possible and ready on a whim, without bringing out the heavy artillery. Grand Teton Ancient Grains delivers einkorn pasta that honors the grain without asking you to wrestle it into submission. Sometimes the smartest move isn’t trying harder, but choosing better.

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Hannah (BitterSweet)4 Comments

Love, Through Rosé Colored Glasses

Having reached the ripe old age of 37 with zero romantic prospects, I’m clearly not the person you should be seeking for Valentine’s Day advice. I may not know a thing about conventional relationships, but that doesn’t stop me from celebrating love in all forms. The traditional view of love feels the most foreign to me, defined more by what it isn’t than what it is, reserved for just one, rather than all. Beyond fireworks and butterflies, grand gestures and soul mates, love is in the details; love is as simple as kindness.

Cheers, to All Forms of Love

I’d like to raise a glass to love, to those with and without partners. Even if you’re alone on Valentine’s Day, let’s not forget about self love, which is arguably the most important kind of all. Selfish? Yes, and it’s important to be selfish at times. As many have told me when I grouse about the idea of “deserving” x, y, or z, you can’t pour from an empty cup. To that, I’d suggest you fill your own champagne flute first.

French 75, with a Twist

One of my favorite drinks of the moment is the French 75. Classic, classy, and always welcome at any party, it’s been described as a Tom Collins in a Tuxedo. That is to say, a combination of gin, lemon, and simple syrup topped off with champagne. Variations are endless given that simple start: A French 95 swaps gin for bourbon, and a French 125 opts for cognac instead. Personally, I’d like a rosier outlook for a lovely little indulgence.

The Pink of Perfection

Prickly Pear & Rose Waterloo Gin was the inspiration, lending a floral flavor and tint to the drink. Finishing with sparkling rosé instead of plain Brut Champagne was only natural, softening the hints of juniper to an incredibly nuanced, gently blushing spritz. The prickly pear adds a subtly rounded sweetness, the rose wafts through like perfume on a silk scarf, and the bubbles do what bubbles do best, by lifting everything up.

If Valentine’s Day feels heavy, complicated, or hollow, let this be your permission to reclaim it. Make something beautiful just for yourself. Toast to the people you adore, the ones who lift you up, and the version of you that’s still growing, learning, trying. Love can be as soft as a pink drink in a chilled flute, enjoyed in your own quiet company.

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Hannah (BitterSweet)8 Comments

Newman’s Old Cookies

Twenty years is an incredibly long time when it comes to the lifespan of most products, and even the brands themselves. Combing through the archives to revisit the blog’s first years of life, it’s striking just how few of my earliest review features are still on the market. Rest in peace, my beloved Sweet & Sara marshmallows. May your memory be a blessing, Sunergia soy feta. Until we meet again, Luna tea cakes. I’ll see you in hell, Righteously Raw bars. I could go on, but there was one remarkable finding that snapped me out of that sad spiral: the very first thing I ever reviewed is still on store shelves, nationwide, to this day.

Newman-O’s, one of the earliest “healthy” Oreo doppelgangers that told us it was okay to eat cookies as long as they were organic, seems largely unchanged after two decades. The biggest difference is the label, bold and colorful, redesigned to capture what little attention spans shoppers have left. I thought this was the perfect opportunity to reopen my investigation to see if they still hold up to scrutiny.

Newman’s Own Organics launched the iconic Newman-O’s in 1993, the first line to expand the company’s offerings beyond their initial dressings and sauces. In addition to the Original sandwich crèmes up for re-examination today, additional flavors include Chocolate Crème, Mint, Peanut Butter, Strawberry, and Vanilla. Sadly, Ginger-O’s quietly disappeared from store shelves post pandemic, never to return. Of course, this was my favorite one. Yet again, my approval seems to be the ultimate kiss of death.

Oreo is said to be the world’s best-selling cookie, though Newman-O’s are hardly concerned about competing or dominating in any arena. 100% of the profits go to charity, which should make it a bit easier to swallow the $6.99 – 9.99 price tag, which is easily two or three times more than “America’s Favorite” cookie. Ostensibly, you’re paying for quality; organic flour and sugar, and no trans fats, high‑fructose corn syrup, or partially hydrogenated oils. Does it all add up when it comes to flavor, though?

Yes and no.

Yes, this is a solid sandwich cookie. Crisp chocolate wafers enclose a creamy white filling, balancing out the subtly bitter edge of the cocoa with a blast of vanilla frosting sweetness. They dissolve easily when dunked in non-dairy milk, melting away in the mouth without leaving a greasy residue. The two halves cleave away cleanly, satisfying for anyone that prefers to deconstruct their dessert to eat the components separately. Uncomplicated, they’re easy to love at any age.

No, it’s not vastly different from the experience of eating an Oreo. Maybe it’s the placebo effect that lends them the impression of having a cleaner finish and flavor, or that you can feel better about making a “smarter” choice. Eaten side by side, without the respective logos embossed on top, it might be difficult to tell them apart. That, however, is honestly a win for Newman. To offer the same addictive qualities as such a well-loved cookie, without sacrificing quality ingredients is a certain kind a coup.

I’m amazed, impressed, and relieved that Newman-O’s remains exactly as I remember it from my first foray into reviewing food. Before sponsorship, work for trade, influencers, and all the other noise muddying up the field, this is one I chose to buy with my own money, and still do.

Hannah (BitterSweet)7 Comments