A significant aspect of any healthy diet, including vegetarian diets, is picking nutritious snacks to enjoy throughout the day.
However, aside from increased calories, sodium, and added sugar, many quick and easy snack items provide little nourishment.
It doesn’t have to be difficult to locate vegetarian snack options that are simple, portable, and nutritional.
Here are 17 vegetarian snacks that are both quick and healthful.
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1. Roasted chickpeas
Chickpeas are high in protein, fiber, and nutrients such as manganese and folate.
Best of all, roasted chickpeas are simple to prepare at home by simply mixing prepared chickpeas with olive oil and seasonings of your choosing before roasting for 20–30 minutes at 400°F (200°C).
To spice up your chickpeas, try cayenne pepper, garlic powder, chili powder, cumin, cinnamon, and nutmeg.
2. Fruit-flavored yogurt
Yogurt is a good vegetarian snack since it is high in protein, calcium, vitamin B12, and potassium.
Adding apples, berries, bananas, grapes, or any other fruit to your yogurt can help you get more fiber, vitamin C, and disease-fighting antioxidants.
To reduce your intake of added sugars, choose simple, unsweetened types and enhance the flavor with cinnamon, honey, or maple syrup.
3. Smoothies with Green
Green smoothies are a quick and easy method to get a few more servings of vegetables into your diet while also increasing your fiber, vitamin, mineral, and antioxidant intake.
Although leafy greens like kale or spinach are commonly used in green smoothies, other fruits, vegetables, and components can also be used. Carrots, celery, beets, cherries, bananas, chia seeds, and flax meals, for example, are all good options.
Whey, pea, hemp, or brown rice protein powders can be added to the mix. These can help you feel fuller for longer while also promoting muscular growth and blood sugar regulation.
Nuts such as walnuts, almonds, and pistachios are high in heart-healthy fats, fiber, protein, magnesium, iron, and calcium, among other nutrients.
In contrast to being nutritional, adding nuts to your diet has been shown to lower your risk of heart disease, high blood pressure, diabetes, and certain types of cancer, such as colorectal cancer.
Nuts are heavy in calories, so eat them in moderation and limit yourself to around 1 ounce (28 grams) at a time as part of a healthy diet.
5. Cottage cheese
Cottage cheese is a high-protein dairy product created from cow’s milk curds, which are coagulated milk solids made by adding an acid to milk. It’s also high in phosphorus, selenium, and vitamin B12.
It is indeed a good source of calcium, a mineral that’s important for bone-building, muscular function, and hormone production.
Cottage cheese has a mellow flavor that goes well with bananas, melon, berries, and pineapple, among other fruits.
Instead, for a vegetarian-friendly savory snack, combine cottage cheese with olive oil and a pinch of salt and black pepper.
6. Cheese sticks
Cheese sticks are a practical and portable snack that can help you satisfy your hunger on the run.
Cheese sticks typically have 5–7 grams of protein in a 1-ounce (28-gram) dose, while the specific nutritional profile varies depending on the brand and type of cheese.
Cheese is a good choice for a substantial vegetarian snack because protein is the most filling macronutrient.
This snack is also high in calcium, a necessary mineral for bone and tooth health.
7. Pumpkin seeds
Pumpkin seeds are high in protein and fiber, and they are a good source of many other nutrients.
Magnesium, an essential element for muscular contraction, blood pressure regulation, neuron function, and DNA synthesis, is abundant in them.
To roast pumpkin seeds at home, toss them with olive oil, salt, and spices, then bake for 20–30 minutes, or until golden brown, at 350°F (175°C).
8. Kale chips
Kale chips are a quick and tasty way to include a dose of leafy greens into your diet.
Kale is particularly high in vitamins C and A, which are crucial for immune function and disease prevention.
To make kale chips at home, sprinkle kale with olive oil and salt, then bake for 15–20 minutes at 275°F (135°C) until crisp. Keep an eye on them because they can quickly catch fire.
9. Fruit and Nut butter
Combining your favorite fruit with nut butter results in a simple, filling, and portable plant-based snack.
Apples, bananas, and strawberries are high in fiber and antioxidants, which help you feel satisfied in between meals.
Nut butter such as almond, peanut, and cashew butter, on the other hand, provides a filling source of protein and healthy fats.
10. Homemade energy balls
Energy balls are a quick and easy snack that you can create at home with your favorite healthy ingredients.
To increase your protein, fiber, and heart-healthy fat intake, try adding nuts and seeds to your energy balls.
Dried fruits, cocoa nibs, and honey are all good options for adding taste and antioxidants to your snack.
To begin, combine all of the ingredients in a food processor and pulse until smooth. After that, roll the mixture into balls and chill for 10–15 minutes before serving.
While oatmeal is commonly associated with breakfast, it may be eaten at any time of day as a full and nutritious snack.
Oats include a form of fiber called beta-glucan, which is thought to assist weight loss and enhance cholesterol levels, blood sugar control, and blood pressure.
Toppings like nuts, seeds, dried fruit, berries, cinnamon, or nut butter can enhance the flavor of your oatmeal.
12. Trail mix
Trail mix is a vegetarian snack prepared from nuts, seeds, and dried fruit. It’s convenient, tasty, healthful, and adaptable, and you can make it your way.
Nuts, seeds, dried fruit, coconut, and whole grains like puffed rice or popcorn are just a few of the healthy things you may include in your trail mix.
13. Hummus and bell peppers
Traditional chips and dip can be replaced with bell peppers and hummus for a healthy, plant-based alternative.
Furthermore, dipping them in hummus can help you get more protein and fiber while consuming fewer calories.
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Incorporating a variety of nutritious snacks into your diet will help you stay satiated in between meals while also providing you with additional nutrients.
Fortunately, there are several vegetarian snacks to select from, many of which are nutritional, simple to prepare, and tasty.
Simply choose a couple of your favorites and incorporate them into a healthy, well-balanced vegetarian diet.