11 Best High Protein Vegetarian Snacks, According to a Dietitian

Whether you follow a vegetarian diet or just want to include more plant-based foods, there are many high-protein vegetarian snacks. 

‍Numerous studies show that choosing whole foods high in protein, fiber, and whole grains helps you stay full when used as snacks. 

Keep reading to learn how to eat enough protein as a vegetarian, the benefits of protein-rich snacks, 11 high-protein vegetarian snacks that don’t require cooking, and how a registered dietitian nutritionist (RDN) can help.

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How Can I Eat Enough Protein as a Vegetarian?

Vegetarianism usually excludes meat, fish, poultry, seafood, and possibly other animal products like dairy or eggs.

Animal products are rich in protein, so it’s logical to wonder if you consume adequate protein while eating a vegetarian diet.  

However, a large proportion of vegetarians are lacto-ovo vegetarians, meaning they include dairy products and eggs.

‍One study, including over 38,000 vegetarians, found that 57% were lacto-ovo vegetarians.

Dairy products and eggs are rich sources of easily digested protein. 

You can ensure you eat adequate protein by consuming a variety of foods.

‍Protein can come from animal, plant, dairy, and soy protein sources.

Common plant protein options include legumes (beans), whole grains, nuts, and seeds.

Furthermore, extensive research has found that protein intake is more than adequate in most vegetarians at about 65 to 70 g of protein per day or 14% of total calories. 

The Dietary Guidelines for Americans for 2020 - 2025 recommends 10-35% of total calories come from protein.

For a 1,800-calorie diet, this range would be 45 to 157 g of protein per day.

A dietitian can help identify if you have higher protein needs and how to meet this level through a vegetarian diet. 

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Benefits of High-Protein Vegetarian Snacks

Vegetarians tend to eat more plant foods compared to non-vegetarians, including vegetables, beans, grains, nuts and seeds, etc.

Plant foods are fiber and nutrient-rich, and lacto-ovo-vegetarians consume about 37 g of fiber daily, which surpasses the daily goal of 22 to 34 g of fiber found in the Dietary Guidelines for Americans.

Fiber helps keep you full longer. 

Results from randomized clinical trials confirm that vegetarian diets help prevent type 2 diabetes, maintain a healthier body weight, and lower blood pressure, glucose, and cholesterol levels.

Researchers believe the higher fiber and lower levels of saturated fat found in vegetarian diets contribute to these improvements. 

Ideally, vegetarian snacks include vegetables, whole grains, legumes, nuts, seeds, and fruits, which provide an abundance of vitamins (like vitamins C, E, and beta-carotene), minerals, and antioxidants.

The Food and Drug Administration defines a good source of protein as one that contains at least 10 to 19% of the daily value of protein (or 5 to 9.5 g of protein) based on the nutrient facts panel on the food label.

A high source of protein contains at least 20% of the daily value (or at least 10 g of protein). 

Choosing good to high protein (5 to 10 g of protein) vegetarian snacks will help you stay full and gain the health benefits of a vegetarian diet. 

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11 High Protein Vegetarian Snacks That Don't Require Cooking  

1. Greek Yogurt and Berries

Pick a lower-sugar Greek Yogurt option like Chobani Less Sugar Greek Yogurt and top it with one cup of berries. 

A 5.6-ounce container of Greek yogurt provides 12 g of protein and is a good source of calcium, while the blueberries provide 4 g of fiber.

The protein and fiber are filling. This no-cook snack is perfect for at home or away.

2. Apples and Nut Butter

Simple snacks are often the best and most realistic options. 

Choose your preferred nut butter (almond, peanut, or sunflower butter). 

Two tablespoons of nut butter provide 7 g of protein and 2 g of fiber, while a medium apple adds another 5 g of fiber. 

3. Cottage Cheese and Fruit

Cottage cheese provides 11 g of protein and calcium in a half-cup serving. 

Add your favorite fruit to boost the fiber content.

You can prepare the fruit in advance to grab a no-cook,high-protein vegetarian snack. 

4. Nuts and Raw Veggie Sticks

Nuts are a portable, shelf-stable, plant-based protein containing fiber.

A one-ounce serving (¼ cup) provides 6 g of protein, 2 g of fiber, B vitamins, and heart-healthy fats.
Pair the nuts with baby carrots, sliced peppers, or cucumbers to boost the fiber, vitamins, and minerals. 

5. Toast Topped with Hummus

Choose a whole-grain toast for more fiber and protein.

Two slices can provide 6 g of protein and 6 g of fiber and are a great source of many vitamins and minerals. 

Top with two tablespoons of hummus to gain an additional 2 g of protein and 2 g of fiber.

This savory treat requires a pop in the toaster, or you can make a sandwich with hummus. 

6. Overnight Chia Pudding

Mix four tablespoons of chia seeds in a glass jar with ⅔ cup of preferred milk (cow, almond, or oat milk).

Add one teaspoon of maple syrup or honey.

Shake or stir with a spoon.

Cover and refrigerate for at least three hours (or overnight).

Stir before eating and top with raspberries. 

This no-cook, prep-ahead snack contains 9 g of protein when made with almond milk and 16 g of fiber.

If you swapped to cow, pea protein, or soy milk, you would boost this snack to 13 g of protein. 

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7. Trail Mix

Opt for lower-added sugar trail mixes when purchasing at the grocery store. 

If you struggle to find one, you can make your own with simple ingredients and no cooking.

Incorporate your preferred nuts (almonds, walnuts, pistachios), unsweetened dried fruit (raisins, cranberries), and seeds (pumpkin, sunflower). 

Most trail mixes provide 5 to 7 g of plant-based protein and 3 g of fiber in a ¼ to ⅓ cup serving. 

8. Cheese and Whole-Grain Crackers

Another simple standby that works.

Choose several whole-grain crackers and one ounce of hard cheese (slice or 3 to 4 cubes) for a simple vegetarian snack. 

One serving of cheese provides 8g of protein, and the crackers add another 2 g of protein and 2 g of fiber. 

9. Cold Chickpea Salad

A no-cook side or snack that is packed with protein from the chickpeas.

This simple recipe included chopped red onions, canned chickpeas, olive oil, lemon juice, and spices. 

Store in the refrigerator for a filling snack. This salad provides 11 g of protein and 10 g of fiber per serving. 

10. DIY Adult Charcuterie Plate

Pick protein-rich options like cheese and nuts and serve with fruit, vegetables, and crackers. 

Aim for ½ ounce of cheese with ¼ cup of nuts to ensure you get a good source of protein. 

This type of snack adds variety and repurposes ingredients in your pantry and fridge to reduce food waste and time spent at the grocery store. 

11. Greek Yogurt Dip and Vegetables

Use plain Greek yogurt with garlic and onion powder, dill and chives, Worcestershire sauce, and some pepper to make your ranch-flavored dip.

If you're in a hurry, use a ranch seasoning packet.

This dip is packed with 10 g of protein and fiber from your choice of vegetables. 

Takeaway

Protein and fiber in these simple, no-cook, high-protein vegetarian snacks will help keep you full and energized between meals.

Most of these snack ideas take minutes to prepare and can help you follow a vegetarian diet. 

Pairing protein with your snacks helps you achieve appropriate protein intake while eating a healthful vegetarian diet.

Aim for 5 to 10 g of protein at each snack. 

How a Dietitian Can Help 

A dietitian is a nutrition expert who can help you achieve your health goals and improve your overall health.

Find a provider near you to help you customize a vegetarian diet to meet your individual needs and cater the eating plan to your lifestyle.

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