High Protein Snacks for Vegetarians

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Coming up with new ideas for high protein snacks for vegetarians can be tricky. When it comes to nutrition in vegetarian diets, protein often takes center stage – and for good reason. 

Protein plays a vital role in everything from muscle repair to immune function and keeping your energy levels stable. For vegetarians, though, there’s a common misconception that meeting your protein needs is a challenge. 

This leads many people to believe that they have to work harder than others to stay healthy while vegetarian. In reality, a well-planned vegetarian diet can provide plenty of protein through a variety of delicious and nutritious foods (and you don’t have to work that hard!).

In this post, we’ll provide a list of high protein snacks for vegetarians that are easy to put together and explore why protein is important in a vegetarian diet. 

High Protein Snack Ideas for Vegetarians

Whether you’re at home or on the go, it’s easy to include high protein snacks in your vegetarian diet. Here are 25 snack ideas that are both delicious and protein-packed to keep you energized and satisfied. 

Quick & Easy Snacks

These snacks require minimal prep and can be thrown together in a few minutes: 

1. Greek yogurt w/ almonds and honey
2. Hummus with veggie sticks
   • Try my Pumpkin Pie Hummus, Lemon & Garlic Hummus, or Simple & Smooth Butter Bean Hummus
3. Cottage cheese w/ sliced tomatoes and black pepper
4. Hard-boiled eggs w/ a sprinkle of salt and pepper
5. Apple slices w/ peanut butter

Portable Options

For those on the go, these snacks are easy to pack and carry with you: 

6. Roasted chickpeas
7. Protein bars (look for 10-20 grams of protein per serving)
8. Trail mix w/ nuts, seeds, and dried fruit 
9. String cheese w/ whole grain crackers
10. Edamame pods (steamed and salted) 

Snacks to Prepare in Batches

Make these snacks ahead of time and enjoy them throughout the week:

11. Protein energy bites (oats, peanut butter, chia seeds, plant-based protein powder)
12. Lentil salad w/ veggies
13. Chickpea salad w/ tahini and lemon 
14. Quinoa salad w/ black beans and corn
15. White bean guacamole w/ tortilla chips or veggie sticks

Creative Snacks

These ideas add some variety and creativity to your options: 

16. Chia pudding w/ added protein powder 
17. Avocado toast w/ hemp seeds 
18. Veggie omelet muffins
19. Tofu nuggets w/ dipping sauce
20. Cottage cheese w/ fruit (pineapple, berries)

Protein-Rich Smoothies & Shakes

Smoothies are a great way to pack in a lot of nutrients, including protein, in a delicious and convenient form: 

21. Peanut butter banana smoothie
22. Green smoothie w/ spinach, chia seeds, and protein powder
23. Berry protein shake w/ mixed berries, Greek yogurt, and protein powder 
24. Chocolate protein smoothie w/ cocoa powder, almond milk, bananas and protein powder
25. Pumpkin spice protein shake w/ pumpkin puree, cinnamon, almond milk, and protein powder

Tips for Creating Balanced High-Protein Snacks

Creating high protein snacks for vegetarians can help you stay full and energized throughout the day. Psst, these are not JUST for vegetarians, everybody can enjoy these plant-rich snacks! Here are some tips to help you build satisfying, nutritious, high-protein snacks:

• Combine protein sources. Mixing different vegetarian protein sources can boost your snack’s nutritional value. Try pairing hummus with whole grain crackers or Greek yogurt with chia seeds to maximize your protein intake. 

• Pair protein with fiber for fullness. Snacks that combine protein with fiber will keep you feeling satisfied longer. Examples include nuts with fresh fruit or veggies and hummus. 

• Incorporate healthy fats. Adding sources of healthy fats like avocado, nut butter, or seeds to your snacks can provide long-lasting energy. Spread peanut butter on whole grain toast or add flaxseeds to a smoothie for a nutrient boost. 

• Use whole grains as a base. Whole grains like quinoa, farro, or oats not only add fiber but also contain protein. Make a small quinoa salad with veggies and feta for a quick snack. 

• Don’t forget dairy and eggs. For lacto-ovo vegetarians, hard-boiled eggs or a slice of cheese with apple slices can be great snacks!

• Add protein powders for convenience. If you’re in a hurry or need an extra protein boost, mix plant-based protein powder into a smoothie or sprinkle it over your morning oatmeal. 

• Prep snacks ahead of time. Batch cooking high-protein snacks like protein energy bites or roasted chickpeas ensures you always have a healthy option on hand when hunger hits. 

What Makes Protein So Important? 

Protein is a fundamental building block for the body, playing a key role in many biological functions. It’s essential for muscle repair after physical activity, supporting the immune system to fight off illness, and providing energy throughout the day. 

Without adequate protein, you could experience fatigue, weakened immunity, and muscle loss, which can all negatively affect your overall well-being. 

Recommended Daily Protein Intake

The amount of protein you need depends on factors like age, gender, and your activity level. For example, athletes, older adults, or people with specific health conditions can all have different protein requirements.

For the average adult, a general rule of thumb (the Recommended Dietary Allowance, or RDA) is about 0.8 grams of protein per kilogram of body weight¹.

Here’s a general guide for daily protein intake²: 

• Young children (4-8 years): 19 grams/day
• Children (9-13 years): 34 grams/day
• Teens (14-18 years): 46 grams/day (females), 52 grams/day (males)
• Adults (19-50 years): 46 grams/day (females), 56 grams/day (males)
• Active individuals: 1.2-2.0 grams of protein per kilogram of body weight, depending on activity level and fitness goals 

In a vegetarian diet, protein can come from a variety of plant-based sources that easily meet these needs, as long as you maintain balance in your diet. By focusing on nutrient-dense foods, it can be simple to fuel your body with the protein it needs to stay healthy. 

Let’s Debunk the Myth: Do Vegetarians Struggle with Protein Intake? 

One of the most common myths about vegetarian diets is that it’s difficult, if not impossible, to get enough protein. The truth is, with a well-planned diet, vegetarians can easily meet or even exceed their protein requirements. 

Plant-based foods are rich in protein, and many vegetarians thrive on diets that provide more than enough to support their health and active lifestyles. In fact, many vegetarian athletes and fitness enthusiasts prove that a plant-based diet doesn’t hold them back. 

Athletes like tennis champion Venus Williams, ultramarathoner Scott Jurek, and Olympic weightlifter Kendrick Farris have shown that vegetarian and vegan diets can fuel strength, endurance, and high performance. 

These athletes rely on a range of plant-based protein sources to build muscle and maintain energy, demonstrating that vegetarianism and a high-protein lifestyle can go hand in hand. If they can eat enough protein, you can too!

Top Vegetarian Protein Sources

One of the best aspects of a vegetarian diet is the wide variety of protein-rich foods available. These foods not only provide essential nutrients but are also versatile, making it easy to include them in everyday meals and snacks.

For vegetarians, dairy and eggs can also be great sources of protein. Greek yogurt, in particular, makes for a great snack and is a high-quality protein source, and eggs are perfect for breakfast or to include in recipes. Need to bulk up the eggs due to cost? Try scrambling it 1/4 of a block of tofu with your eggs!

Plant-based protein powders can also be beneficial for an extra protein boost. Powders made from pea or hemp protein provide convenient, concentrated protein that can be mixed into smoothies, shakes, or other snacks. 

Final Thoughts

Meeting your protein needs on a vegetarian diet is not as difficult as people think. With a variety of plant-based protein sources and some thoughtful planning, you can easily maintain a balanced, high protein diet that supports your health, energy, and athletic performance. 

From quick snacks to meal-prep options, there are countless ways to incorporate delicious and nutritious high protein foods into your daily routine. By understanding the importance of protein and incorporating these snack ideas into your diet, you can feel confident in your vegetarian diet!

Whether you’re an athlete, a busy parent, need more fiber or just looking for convenient ways to stay fueled throughout the day, the possibilities are endless. So get creative, enjoy experimenting with new snack combinations, and rest assured that you’re nourishing your body with the protein it needs to thrive!

Frequently Asked Questions (FAQ) 

Q: Can I get enough protein if I don’t like soy or tofu? 

A: Yes! While soy products like tofu or tempeh are excellent sources of plant protein, there are many other plant-based foods rich in protein. You can get enough from legumes (lentils, chickpeas, beans), whole grains (quinoa, farro), dairy products (Greek yogurt, cheese), eggs, and even protein-rich vegetables like peas and broccoli. You can also add plant-based protein powders (like pea, hemp, or rice protein) to your diet for an extra boost. 

Q: Can I get enough protein if I have a nut allergy? 

A: Absolutely! There are plenty of non-nut protein sources available, such as seeds (chia seeds, pumpkin seeds, sunflower seeds), legumes (lentils, black beans, chickpeas), soy products (tofu, tempeh, edamame), dairy, eggs, and whole grains like quinoa. You can also use seed-based butters (like sunflower seed butter) in place of nut butters for a high protein alternative. 

Q: How can I get 20g of protein in a snack?

A: Here’s a few of examples of snacks that deliver 20g of protein:  

• 1 cup of Greek yogurt with ¼ cup of almonds = approx. 23g 
• 2 hard-boiled eggs with a slice of whole grain toast = approx. 20g 
• Protein smoothie w/ 1 scoop of plant-based protein powder, 1 cup almond milk, and 1 tbsp peanut butter = over 20g
• 1 cup cottage cheese w/ a handful of sunflower seeds = approx. 20g

Q: What are the symptoms of a protein deficiency? 

A: A protein deficiency can appear in different ways. Some symptoms include: 

• Muscle weakness or loss of muscle mass, 
• Fatigue or feeling low on energy, 
• Hair thinning or loss, e
• Edema (swelling) in the hands, feet, or abdomen, 
• Slow wound healing, increased infections or difficulty fighting off illness due to a weakened immune system. 

If you think you may be protein deficient, consult a healthcare provider or dietitian to ensure your dietary needs are being met!

We’d love to hear from you: What are some of your favorite vegetarian protein sources? Comment below!