Skip to main content

high-protein snacks vegetarian

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.

Labels

Labels:
Location: United States

Comments

Post a Comment

Popular posts from this blog

What is the best fruit in the summer?

Summer's Coolest Fruits:Why is it the best summer fruit?  Summer means a Sunshine holiday, a hot climate,and dull skin, but it is okay. here we are going to talk about what the best fruit is that protects us from heat, and we should have to eat this food every day in the summer. When heat increases, it is better than beating into a refreshing, cool Joshi fruit.it's gives energy with its sweet flavor and keeps you cool in the summer when we talk about health benefits that time food first comes to our mind because fruit is a mixture of vitamins, mineral,and fiber this things boost our immune system and keep us energized. But here so many options so it is difficult to find out which fruit is best to eat in summer don't worry,I will tell you! Here I am going to tell you the best fruits for summer and their health benefits and the best time to eat these food. What is the best food for summer ? If you want to know the answer to this question you are at the right place let's s...
Post a Comment
Read more

How to eat healthy on budget?Eat healthy without breaking Bank

We all want to remain fit and healthy, right?But sometimes it feels that eating healthy food is very expensive.  And we think that if we had money, we would also remain healthy.bBut it is not like that at all!  Today I will tell you how you can stay healthy at low cost. How to eat healthy on budget? By following these four steps you will be able to  eat healthy on budget .So Let's start: Step 1 - Make a blueprint First we have to think about what we will eat in a day. It is best to plan 3 meals and 2 snacks. 1) Breakfast: Here it is important to take protein + fiber + carbs. Like: Eggs or Paneer (protein) Fruits/Vegetables (fiber + carbs) 2) Lunch and Dinner:  Here also it is necessary to take protein + fiber + carbs. Like:  Chicken/ Paneer/ Lentils🍛 ( protein) Vegetables 🍆 (fiber)  Roti /Rice 🌾 (carbs) 3) Snacks: Here you have to take only protein so that your metabolism remains fast. Like dry fruits or boiled eggs. Step 2 - Keep an eye on expenses ...
Post a Comment
Read more

Can weight reduce just by breathing?

The secret to reducing weight with breathing Dr. Hansaji's Miraculous Tips Today we will talk about a technique that will surprise you.  Do you know that you can reduce your weight just by breathing?  Yes, you heard it right! With the precious tips of Hansaji Yogendra, today we will know how just 5 minutes of breathing exercises can bring a revolution in your weight loss journey.  So let's start! How do breathing exercises reduce weight? You might be wondering how weight can be reduced by just breathing?  Let's understand: 1. Oxygen level increases:  When you do these exercises, the amount of oxygen in your body increases.  This oxygen goes into your cells and boosts your metabolism.  2. Fat burning occurs:  Some breathing techniques, like Bhastrika, stimulate fat oxidation.  That means, your body starts using stored fat as fuel.  3. Stress reduces:  Stress increases the cortisol hormone, which can cause accumulation of fat around t...
Post a Comment
Read more