Maintaining a balanced diet as a vegetarian can be challenging, especially when it comes to getting enough protein. But don’t worry! These protein-rich vegetarian snacks are here to help. Easy to make and packed with nutrients, they’re perfect for busy days when you need something quick and healthy.
Contents
- 1 Hummus and Veggie Wrap
- 2 Greek Yogurt Parfait with Nuts and Berries
- 3 Edamame with Sea Salt
- 4 Cottage Cheese with Pineapple Chunks
- 5 Peanut Butter and Banana on Whole Grain Toast
- 6 Chia Seed Pudding with Almonds
- 7 Spinach and Ricotta Stuffed Mushrooms
- 8 Pumpkin Seed Trail Mix
- 9 Roasted Chickpeas with Spices
- 10 Pea and Mint Spread on Crackers
- 11 Baked Tofu Bites
- 12 Spiced Cottage Cheese on Crackers
- 13 Almond-Crusted Baked Zucchini Sticks
- 14 Protein-Packed Overnight Oats
- 15 Peanut Butter Stuffed Dates
- 16 Baked Falafel Balls
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Hummus and Veggie Wrap
Spread 2 tablespoons of hummus on a whole wheat tortilla, layer it with thin slices of cucumber, bell pepper, and shredded carrots, and sprinkle a handful of chickpeas on top. Roll it up tightly and cut it in half for a protein-rich snack that’s both fresh and filling. The chickpeas and hummus provide a solid protein base while the veggies add a satisfying crunch.
Greek Yogurt Parfait with Nuts and Berries
Layer 1 cup of Greek yogurt with a handful of mixed berries and a sprinkle of chopped nuts in a glass. Drizzle a teaspoon of honey on top for added sweetness. This snack is high in protein thanks to the yogurt, and the nuts and berries offer a tasty mix of textures and flavors.
Edamame with Sea Salt
Boil 1 cup of edamame in salted water for about 5 minutes, then drain and sprinkle with a pinch of sea salt. This simple snack is not only quick to prepare but also packed with protein, making it perfect for those moments when you need a quick energy boost.
Cottage Cheese with Pineapple Chunks
Mix 1/2 cup of cottage cheese with 1/4 cup of pineapple chunks. This sweet and savory snack is an excellent source of protein, with the cottage cheese providing a creamy texture and the pineapple adding a refreshing burst of flavor.
Peanut Butter and Banana on Whole Grain Toast
Spread 1 tablespoon of peanut butter on a slice of whole-grain toast, then top it with thin slices of banana. The combination of peanut butter and banana offers a satisfying mix of protein and natural sweetness, making it a perfect snack for any time of the day.
Chia Seed Pudding with Almonds
Mix 2 tablespoons of chia seeds with 1/2 cup of almond milk and let it sit in the fridge for at least 2 hours or overnight. Top with a handful of sliced almonds before serving. This snack is high in protein and fiber, thanks to the chia seeds and almonds, and it’s a great make-ahead option.
Spinach and Ricotta Stuffed Mushrooms
Remove the stems from large mushroom caps and stuff them with a mixture of 1/4 cup ricotta cheese and 1/4 cup chopped spinach. Bake at 350°F for 20 minutes until the mushrooms are tender. This savory snack is high in protein and makes a satisfying bite-sized treat.
Pumpkin Seed Trail Mix
Combine 1/4 cup of pumpkin seeds with 1/4 cup of dried cranberries and 1/4 cup of dark chocolate chips. This simple trail mix is a great source of protein and antioxidants, offering a sweet and salty snack that’s perfect for keeping your energy levels up.
Roasted Chickpeas with Spices
Toss 1 cup of canned chickpeas (drained and rinsed) with a tablespoon of olive oil and your favorite spices (like cumin, paprika, and garlic powder). Spread them on a baking sheet and roast at 400°F for 20 minutes, shaking the pan halfway through. This crunchy snack is rich in protein and full of flavor.
Pea and Mint Spread on Crackers
Blend 1/2 cup of cooked peas with a handful of fresh mint leaves, a tablespoon of olive oil, and a pinch of salt. Spread the mixture on whole-grain crackers for a fresh and protein-packed snack that’s both light and satisfying.
Baked Tofu Bites
Cut firm tofu into small cubes and toss them in a mixture of soy sauce, olive oil, and your favorite spices (like garlic powder, paprika, and a touch of chili flakes). Bake at 375°F for 20-25 minutes until golden and slightly crispy. These tofu bites are a protein-rich snack that’s both tasty and versatile, perfect for on-the-go or adding to a salad.
Spiced Cottage Cheese on Crackers
Mix 1/2 cup of cottage cheese with a pinch of cumin, paprika, and black pepper. Spread the spiced cottage cheese on whole-grain crackers. This snack is creamy, flavorful, and high in protein, offering a delightful combination of textures and tastes.
Almond-Crusted Baked Zucchini Sticks
Cut a zucchini into sticks and dip each stick into a beaten egg, then coat with a mixture of crushed almonds, breadcrumbs, and a pinch of salt and pepper. Bake at 400°F for 15-20 minutes until crispy. These baked zucchini sticks are a crunchy and protein-packed snack, perfect for a healthy afternoon treat.
Protein-Packed Overnight Oats
Mix 1/2 cup of oats with 1/2 cup of almond milk, 1/4 cup of Greek yogurt, and a scoop of protein powder. Stir in some chia seeds and refrigerate overnight. In the morning, top with fresh berries or nuts. This easy, make-ahead snack is loaded with protein and perfect for a quick breakfast or snack.
Peanut Butter Stuffed Dates
Slice open pitted dates and stuff each one with a teaspoon of peanut butter. Sprinkle with a few crushed peanuts or a pinch of sea salt. These sweet and savory snacks are a great source of protein and natural sweetness, perfect for a quick pick-me-up.
Baked Falafel Balls
Blend 1 can of chickpeas (drained), 1/4 cup of chopped onion, 2 cloves of garlic, a handful of parsley, and a tablespoon of flour in a food processor. Form the mixture into small balls and bake at 375°F for 20 minutes, flipping halfway through. Serve with a side of tzatziki or hummus. These baked falafel balls are high in protein and make for a delicious, crunchy snack.
This article originally appeared on RetailShout.
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