high-protein snacks vegetarian

Fuel Up With These 15 High-Protein Vegetarian Snacks

Eating enough protein can be a challenge on a vegetarian diet. While it may seem difficult to find snacks that are high in protein without meat or eggs, there are actually plenty of delicious vegetarian options! Protein is crucial for building muscle mass, keeping you feeling full between meals, and providing the body with steady energy. When choosing protein-packed snacks, aim for at least 5-10 grams of protein per serving. 

15 satisfying snacks that are packed with vegetarian protein.

1.Nuts and Seeds

Nuts and seeds make for easy high-protein snacks. Almonds provide 6 grams of protein per ounce, while pumpkin seeds have 5 grams per ounce. Peanuts, cashews, pistachios and walnuts are other great options. You can't go wrong with a simple handful of unsalted mixed nuts. Nut butters like almond or peanut butter are also wonderfully rich in protein. 

2.Greek Yogurt  

Greek yogurt delivers an impressive amount of protein - nearly 18 grams per 6 ounce serving! Top plain Greek yogurt with fresh fruit, granola, nuts, chia seeds or nut butter to create a delicious and nutritious snack any time of day.

3.Cottage Cheese 

A half cup serving of low-fat cottage cheese provides 14 grams of protein. Cottage cheese makes a great dip when paired with whole grain crackers or vegetable sticks. You can also top it with pineapple for a classic sweet and savory snack.

4.Hummus with Vegetables

Hummus not only tastes great with fresh veggie dippers, it also packs about 7 grams of plant-based protein per 4 tablespoon serving. Dip raw vegetables like carrots, cucumbers, bell peppers, broccoli, cauliflower and snap peas into hummus for protein and fiber.

5.Edamame

Edamame, or boiled soybeans, contain a whopping 17 grams of protein per cooked cup! Purchase them fresh or frozen and simply boil or steam until warmed through. Sprinkle with a pinch of sea salt and enjoy this superfood snack.

6.Tofu

Tofu is made from condensed soy milk, making it an excellent vegetarian protein source. Firm and extra firm tofu are best for snacking, with about 10 grams of protein per 3 ounce serving. Try baked or pan-fried tofu tossed in your favorite sauces and seasonings.

7.Cheese Slices or Sticks 

Cheese makes for a convenient snack that requires no prep. Part-skim mozzarella cheese sticks have about 8 grams of protein each. Pair cheese with whole grain crackers or apple slices for a balanced snack.

8.Chickpea Salad Lettuce Wraps

Mashed chickpeas make a protein-packed filling for lettuce wrap snacks. Combine one 15-ounce can of chickpeas with 2 tablespoons vegan mayo, diced onions, celery, seasonings and mash together. Scoop into lettuce leaves for a nutritious hand-held snack.

9.Protein Bars

Look for protein bars with at least 10 grams of protein and less than 200 calories. Quest bars are a popular choice with anywhere from 20-21 grams of protein each. KIND bars, Think Thin bars, Clif bars and One bars are other good options.

10.Protein Smoothies

Throw protein powder in your morning smoothie for an extra punch of nutrition. Add nut butter, chia seeds or flax for even more protein. Good plant-based protein powders include pea, soy, rice and hemp varieties.

11.Homemade Trail Mix

Make your own trail mix by combining roasted unsalted nuts or seeds with roasted soybeans, toasted oats, coconut flakes and dried fruit like raisins, cranberries or apricots. The nuts and soybeans pack in the protein.

12.Roasted Chickpeas

Drain and rinse a 15-secound can of chickpeas. Toss with olive oil, sea salt and your choice of spices. Roast at 400°F for 30 minutes until crispy. Roasted chickpeas have about 5 grams protein per 1/2 cup serving.

13.Overnight Oats 

Combine 1/2 cup rolled oats with 1/2 cup milk and mix in nut butter, chia seeds, hemp hearts or protein powder. Allow to soak overnight in the fridge. Top with your favorite fruits and nuts before eating.

14.Cottage Cheese Fruit Bowl

Mix 1/2 cup cottage cheese with diced mango, pineapple, strawberries, blueberries or your other favorite fruits. The contrast of creamy cottage cheese and sweet fruit is delicious.

15.Egg Salad Lettuce Wraps

Substitute mashed hard-boiled eggs in place of the chickpeas from the chickpea salad recipe above. Egg salad is very high in protein and perfect for lettuce wrap snacks. 

With so many high-protein options, there's no need to skimp on this important nutrient just because you follow a vegetarian diet. Incorporate a variety of these protein-packed snacks into your daily meal plan to stay satisfied.