Selecting nutritious snacks to enjoy throughout the day is a key component of any healthy diet including vegetarian diets.
Unfortunately, many quick and convenient snack foods offer little in terms of nutrition apart from extra calories, sodium, and added sugar.
Still, finding vegetarian snack options that are easy, portable, and nutritious doesn’t have to be a challenge.
Here are 10 quick and healthy vegetarian snack ideas.
Nuts like cashews, walnuts, pistachios & almonds provide a wealth of important nutrients, including heart-healthy fats, protein, magnesium,
iron, fiber & calcium.
In addition to being incredibly nutrient-dense, research shows that adding nuts to your diet may reduce your risk of heart disease, high blood pressure, diabetes & certain types of cancer like Colorectal cancer (CRC) .
However, keep in mind that nuts are high in calories, so enjoy them in moderation and stick to about 1 ounce (28 grams) at a time as part of a healthy diet.
2.Bell peppers with hummus
Bell peppers with hummus are a healthy, plant-based alternative to traditional chips and dip.
Bell peppers not only provide the same satisfying crunch as chips or crackers but are also lower in calories & contain more fiber, vitamin C, and vitamin A.
Plus, dipping them in hummus can help boost your intake of protein & fiber while keeping your calorie intake low.
3.Nut butter with fruit
Pairing your favorite fruit with nut butter makes for an easy, filling, and quick plant-based snack that you can enjoy anywhere.
Fruits like apples, bananas, and strawberries are loaded with antioxidants and high in fiber that helps keep you feeling full between your main meals.
Meanwhile, nut butters — like almond, peanut, or cashew butters — deliver a hearty dose of satisfying protein and healthy fats.
Cheese sticks are a portable & convenient snack perfect to help curb cravings on the go.
Though the exact nutrient profile varies based on the brand and type of cheese, cheese sticks typically supply 5–7 grams of protein in a 1-ounce (28-gram) serving.
Protein is the most filling macro-nutrient, making cheese an excellent choice for a satisfying vegetarian snack.
This snack is also a good source of calcium, a key mineral that helps strengthen your bones and teeth.
Popcorn is a nutritious, low-calorie snack that is a great source of the minerals phosphorus, magnesium, and zinc.
It’s also high in manganese — a mineral involved in digestion, immune function, energy production, and brain health (4).
Be sure to select air-popped popcorn rather than pre-packaged or microwave varieties, which are usually packed with extra calories, fat, and sodium.
For extra flavor, try seasoning your air-popped popcorn with paprika, onion powder, vegetarian Parmesan, or parsley.
6.Yogurt with fruit
Rich in protein, calcium, vitamin B12, and potassium, yogurt is an excellent vegetarian snack option.
Combining yogurt with apples, berries, bananas, grapes, or your favorite type of fruit can also help bump up your intake of fiber, vitamin C, and disease-fighting antioxidants.
Look for plain, unsweetened varieties to minimize your intake of added sugars and use a little cinnamon, honey, or maple syrup to naturally enhance the flavor.
Made from the curds of cow’s milk — which are coagulated milk solids made by adding an acid to milk — cottage cheese is a high-protein dairy product rich in phosphorus, selenium, and vitamin B12.
It’s also a great source of calcium, an essential nutrient that plays a central role in bone formation, muscle function, and hormone secretion.
Cottage cheese has a mild flavor that can be enjoyed on its own or paired with fruits like bananas, melon, berries, and pineapple.
Alternatively, you can pair cottage cheese with olive oil and a sprinkle of salt and black pepper for a vegetarian-friendly savory snack.
Pumpkin seeds are a great source of many important nutrients, including protein and fiber.
They’re also rich in magnesium, a micronutrient necessary for muscle contraction, blood pressure regulation, nerve function, and DNA synthesis.
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.
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 (10, 11, 12).
10. 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.