Healthy snacks for vegeterian
- Dietitian.Lauren Hmede
- Apr 16, 2019
- 5 min read
17 Quick and Healthy Vegetarian Snacks
Selecting nutritious snacks throughout the day is really important step to keep your diet under control even for vegetarian diet.
Most of quick and convenient snacks are loaded with extra sugar, sodium and calories with little nutritional value.
Yet finding vegetarian snacks that are convenient and nutritious is not a big issue.
Here are 17 quick and healthy vegetarian snack ideas.
1. Nut butter with fruit
You can pair fruits with nut butter to have a high fiber, protein and healthy fat snack yet vegetarian option. These combination will help you to stay full for longer period.
You may choose fruits like strawberries, berries and bananas that are loaded with antioxidants and nut butter like cashew or peanut butter that deliver good amount of protein and healthy fats.
2. Cheese sticks
Cheese sticks are a portable and convenient snack perfect to help curb cravings on the go.
Nutrient profile varies according to the type of cheese used but typically cheese sticks supply 5–7 grams of protein in a 1-ounce (28-gram) serving.
Protein is a satisfying macronutrient that keep you full for longer period while cheese still provides your body with calcium needed for strong bones and teeth.
3. Bell peppers with hummus
It is a healthy crunchy plant base- snack that can replace chips.
Bell peppers are crunchy, lower in calories and contain more fiber, vitamin C, and vitamin A.
Hummus boosts both fiber and protein intake while still having low calories choice.
4. Roasted chickpeas
Chickpeas are loaded with fiber, protein, folate and manganese.
You can do roasted chickpeas at home by tossing cooked chickpeas with olive oil and your choice of spices or seasonings prior to baking them at 400°F (200°C) for 20–30 minutes.
Cayenne pepper, garlic powder, chili powder, cumin, cinnamon, and nutmeg are all tasty options to help spice up your chickpeas.
5. Popcorn
Popcorn is a nutritious, low-calorie snack that is a great source of the minerals phosphorus, magnesium, and zinc.
Moreover, it is high in manganese a mineral involved in digestion, immune function, energy production, and brain health.
Choose air popped popcorn as pre-packaged popcorn are high in fat, sodium and extra calories.
You can try extra flavour like onion powder, vegetarian Parmesan, or parsley.
6. Nuts
Nuts like almonds, walnuts, cashews, and pistachios have a rich nutritional profile as they include heart-healthy fats, fiber, protein, magnesium, iron, and calcium.
Moreover, adding nuts to diets according to studies may reduce your risk of heart disease, high blood pressure, diabetes, and certain types of cancer like colorectal cancer.
You need to keep intake in moderation as they are high in calories so keep your intake as one ounce or 28 grams.
7. Yogurt with fruit
Yogurt is an excellent choice for vegetarian as it is rich in protein, calcium, vitamin B12, and potassium.
You can combine yogurt with fruits like berries, banana or apple to boost fiber, antioxidants and vitamin C intake.
Always option for unsweetened versions to lower intake of added sugar and you can use cinnamon, honey, or maple syrup to naturally enhance the flavour.
8. Kale chips
Kale is an especially good source of vitamins C and A that are important nutrients involved in immune function and disease prevention.
Try making kale chips at home by tossing kale with olive oil and sea salt, then baking at 275°F (135°C) for 15–20 minutes until crisp. Watch them closely, as they can easily burn.
9. Cottage cheese
Cottage cheese is coagulated milk solids made by adding an acid to milk. It is a high-protein dairy product rich in phosphorus, selenium, and vitamin B12.Moreover, it is a good source of calcium needed for bones strength and immune function.
You can enjoy cottage cheese with banana, berries or pineapple.
Alternatively, you can pair cottage cheese with olive oil and a sprinkle of salt and black pepper for a vegetarian-friendly savoury snack.
10. Green smoothies
Green smoothies can be a quick and convenient way to fit a few extra servings of veggies into your diet while ramping up your intake of fiber, vitamins, minerals, and antioxidants.
Though green smoothies are usually made with leafy greens like kale or spinach, other fruits, veggies, and ingredients can be added as well. For example, try carrots, celery, beets, berries, bananas, chia seeds, or flax meal.
You can also mix in vegetarian protein powders like whey, pea, hemp, or brown rice protein. These can keep you feeling full for longer and support muscle growth and blood sugar control.
11. Roasted edamame
Edamame are soybeans that are harvested before they’re fully ripe. They can be boiled, steamed, or roasted to create a tasty and nutritious on-the-go snack.
1 cup of cooked edamame packs a whopping 8 grams of fiber and 18 grams of plant-based protein and contains a good amount of magnesium, iron, and vitamin C.
Edamame is highly versatile and can be purchased in convenient, ready-to-eat packages or roasted at 400°F (200°C) for 30–40 minutes with vegetarian Parmesan, garlic, pepper, or paprika for a satisfying savoury snack at home.
12. Trail mix
Trail mix is a simple, vegetarian snack typically made with nuts, seeds, and dried fruit.
It’s portable, delicious, healthy, and versatile, and you can tailor it to fit your personal preferences.
Nuts, seeds, dried fruit, coconut, and whole grains like puffed rice or popcorn are a few examples of nutritious ingredients that you can use to craft and customize your perfect trail mix.
13. Pumpkin seeds
Pumpkin seeds are great source of protein and fiber. In addition they are good source of magnesium which is needed for muscle contraction, DNA synthesis, blood pressure regulation and so many functions.
You can easily roast pumpkin seeds at home by tossing them with olive oil, salt, and spices, then baking at 350°F (175°C) for 20–30 minutes or until golden brown.
14. Oatmeal
Oatmeal can still be enjoyed as healthy and nutritious snack. Oats are loaded with soluble fiber: beta-glucan which plays a role in weight loss and lower blood cholesterol, blood sugar and blood pressure.
You can enjoy oatmeal with toppings like nuts, seeds, dried fruit, berries, cinnamon, or nut butter.
15. Hard-boiled eggs
Hard boiled eggs are good source of protein, hard-boiled eggs are also high in selenium, vitamin A, and B vitamins.
Eggs help in feeling of fullness and weight loss.
16. Guacamole and plantain chips
Pairing plantain chips with guacamole is an easy way to ramp up your intake of healthy fats while satisfying your cravings for a salty snack.
The avocados in guacamole are high in monounsaturated fatty acids that have been linked with low level of triglycerides and high level of HDL. They’re also a great source of potassium, vitamin C, and vitamin B6.
Plus, plantain chips are easy to make at home and can be baked instead of fried for a healthier alternative to store-bought potato chips.
Simply toss thinly sliced plantains with olive oil and seasonings and bake at 400°F (200°C) for 15–20 minutes — or until plantains are browned and crispy.
17. Homemade energy balls
Energy balls can be easily made at home with your own choice of healthy and nutritious ingredients.
Try adding nuts and seeds to your energy balls to help boost your intake of protein, fiber, and heart-healthy fats.
Dried fruits, cacao nibs, and honey are excellent choices to ramp up the flavor and antioxidant content of your snack.
To get started, add ingredients to a food processor and pulse until the mixture is smooth. Then roll into balls and place in the refrigerator to set for 10–15 minutes before enjoying.
The bottom line
Including a variety of healthy and nutritious snacks between meals help you to lose weight and still feeling full throughout they day.
The above mentioned snacks are healthy, easy and nutritious snacks that can fit vegetarian choices.
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