Snacks For Vegetarians – Simple Ideas That Are Tasty And Nutritious

A vegetarian diet simply refers to a diet that excludes consumption of any kinds of meat, fish and shellfish (6). Vegetarian diets and other plant-based diets are usually rich in legumes, whole-grains, fruits, vegetables, nuts and seeds. Diets following this eating format have actually been shown to provide many health benefits and even protective aspects for long-term health. While vegetarian and plant-based diets may seem unfamiliar or difficult to maintain for some individuals, they are actually quite simple. Going further, vegetarian diets are usually lower in saturated fat and higher in fiber. Dietary fiber is beneficial for a wide-range of reasons but significantly contributes to gut health and overall well-being. Vegetarian diets can be creative, flavorsome and meet all nutritional requirements. Continue reading to discover an extensive range of simple, healthy snacks for vegetarians and learn more about considerations for optimal health.

Some considerations

Protein:

Sometimes, when it comes to a vegetarian diet, protein is often a concern or worry for some individuals. This is because a lot of people attribute protein solely to meat and animal products, however it isn’t necessarily accurate. While meat and animal products are rich sources of protein, there are many vegetarian protein sources available too. Protein is present in a wide range of foods in varying quantities, and so consuming adequate protein can be met just as easily as long as total energy requirements are met (3). See vegetarian Snacks With Protein to learn more. The issue of protein inadequacy can arise if someone who goes vegetarian, replaces meat products with vegetables in their meals, as this is not an equivalent when it comes to protein intake. 

Another common myth about plant-protein is that different sources need to be combined to make it a complete protein source. This is based on the concept of amino acids, which are the building blocks of protein. While meat contains all essential amino acids, plant protein sources contain different types in varying quantities. However, as long as a variety of foods are consumed throughout the day, all amino acids will still be obtained. This includes legumes, whole-grains, nuts and seeds among other foods, while consuming enough total energy in one’s diet, will result in adequate protein intake.

Minerals: 

Minerals, like all other nutrients, support important functions within the body. There are a few specific nutrients which may require a little bit more attention on a vegetarian diet. This isn’t to say it’s not achievable, any dietary pattern still needs to be well-planned to be nutritionally adequate. Zinc and iron are common nutrients which should be considered, although low iron is even a common problem for meat eaters. There are many zinc-rich foods for vegetarians, including whole-grains, legumes, nuts, seeds, as well as fortified food products such as cereal. (7) Iron can also be found in whole grains, legumes, nuts, seeds, tofu, fortified cereals, and even leafy greens. Consuming a vitamin C source alongside or in the same meal as plant-based iron sources enhances absorption of iron in the body (7).

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Benefits

There are many benefits of consuming plant protein in the diet, in comparison to high levels of meat and animal proteins. This can be attributed to the fact that most plant proteins are high in dietary fiber and are low in cholesterol and saturated fat. In addition, they are usually good sources of antioxidants which provide protective and beneficial qualities. These combined attributes can play a role in promoting optimal health as well as decreasing risk of disease(3).

Going further with this, consuming a healthy vegetarian diet rich in vegetables, fruit, whole-grains, legumes, nuts seed and unsaturated fat sources can:

• Support improved cardiometabolic health 
• Lower the risk of developing type 2 diabetes
• Lower risk of hypertension (high blood pressure)
• Lower cardiovascular disease risk 

Fortunately, there are many simple ways to increase plant foods in your diet. Some individuals may even find that combining Vegetarian Intermittent Fasting with nutrient-dense snacks like avocado toast, Greek yogurt parfaits, and roasted chickpeas helps maintain energy levels and support overall health during their eating windows. Continue reading to get inspired with simple vegetarian snack ideas that are healthy and delicious.

What does a vegetarian eat for a snack?

Vegetarians may eat the same kind of foods for a snack as non-vegetarians do. Some simple snacks for vegetarians however, can include hummus and crackers, avocado on toast, a bagel with avocado or cream cheese, yogurt and berries, dark chocolate and trail mix, oats, smoothies, dried fruit, the list goes on!

What are good veggie snacks?

Good veggie based snacks that can either be easily prepared or cooked at home can include: 

• Carrot and celery sticks with dip such as hummus
• Avocado or guacamole with corn chips or crackers 
• Home-made muffins such as banana and walnut
• Rice paper rolls with veggies and tofu
• Sweet potato and zucchini fries
• Roasted chickpeas
• Baked broccoli 
• Cauliflower bites
• Kale chips
• Rice cakes with natural peanut butter or almond butter
• Energy balls or protein balls
• Smoothies
• Overnight oats or oat bites
• Yogurt and berries 

What are easy vegetarian snacks to buy?

There are many vegetarian snack options available in major grocery stores. As we’ve learnt, a lot of snacks are suitable for vegetarians. See below for some healthy vegetarian snack suggestions:

• Fruit 
• Nuts & seeds
• Popcorn
• Pretzels
• Hummus & crackers
• Cheese & crackers
• Energy balls
• Protein balls
• Muesli bars
• Sushi
• Trail mix
• Dried fruit
• Yogurt 
• Rice crackers 
• Dark chocolate

Vegetarians recipes ideas for healthy snacks

Avocado Toast

Ingredients: 

• Whole-grain/multigrain or wholemeal bread 
• Avocado
• Tomato
• Salt 
• Pepper 
• Lemon juice (optional) 
• Chili flakes (optional) 

Instructions:

1. Toast the bread
2. Slice up the avocado and spread it on the toast.
3. Top with tomatoes, a dash of salt and pepper
4. Finish with a squeeze of lemon juice and chili flakes

Roasted Chickpeas

Ingredients: 

• Canned chickpeas 
• Extra virgin olive oil
• Salt
• Paprika
• Garlic powder (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Drain and rinse the chickpeas well under cold running water, then pat them dry.
3. In a bowl, toss the chickpeas with olive oil and all seasonings.
4. Once well seasoned, spread the chickpeas on a lined baking tray and place in the over for 25-30 minutes.
5. Turn them over halfway through and cook until they are golden and crispy.

Sweet Potato Chips

Ingredients: 

• Sweet potato 
• Extra virgin olive oil
• Salt
• Paprika
• Garlic powder (optional)

Instructions: 

1. Preheat the oven to 375°F (190°C). 
2. Slice the sweet potato into thin long pieces or wedges. 
3. In a bowl, toss the sweet potato pieces with olive oil, paprika, salt and garlic powder. And any other seasonings you wish to add. 
4. On a baking tray, lay sweet potato in a layer and place in the oven for 30 minutes or until golden brown.
5. Remove from the oven, let cool and enjoy.

Read more: Do Vegetarians Eat Fish

Energy Balls 

Ingredients

• Medjool dates
• Nuts (almonds, walnuts)
• Rolled oats
• Chia seeds
• Natural peanut butter
• Protein powder (optional) 

Instructions:

1. In a food processor, blend the dates until smooth.
2. Add the nuts, oats, chia seeds, and peanut butter, until well combined. 
3. Take the mixture out and roll into small balls
4. Place them in the fridge for a couple of hours until they are firm.

Notes: You can make this a higher protein snack option by adding protein powder into the mixture.

What are non meat eaters snacks?

As discussed above, there are many options available for non-meat eater snacks. While many options are quite healthy, there are also plenty of less healthier options available too. Some other snack options can include vegetarian nachos, chocolate bars, baked slices, pizza.

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FAQs

• Do vegetarians eat snacks?

Yes, vegetarians eat snacks. There are many delicious snack options available for vegetarians to enjoy. Many snacks coincidentally are vegetarian are also enjoyed by non-vegetarians too. Gone are the days that vegetarian diets are limited or boring, there is an extensive range of snack options available. Many popular snacks that non-vegetarians enjoy are actually vegetarian too!

• Do vegetarians eat chips?

Yes, vegetarians eat chips. As a vegetarian diet only avoids meat products, there are plenty of options available to enjoy. Some chips may contain milk products such as milk powder, however this is still okay for a vegetarian.

• Is Chocolate is vegetarian?

Chocolate is vegetarian. While chocolate typically contains milk, it is suitable for a vegetarian diet as vegetarians commonly include dairy in their diet. However, for a vegan diet on the other hand, chocolate that contains dairy products would not be suitable. This is because a vegan diet excludes all animal products and by-products. Although, dark chocolate that’s 70% cacao and higher is usually almost always vegan. Dark chocolate is rich in iron, magnesium and antioxidants and therefore is an excellent snack option, providing many health benefits.

• What common snack foods are vegan?

There is a wide array of common snack foods that are vegan-friendly. Whether you’re looking for something sweet, savory, or crunchy, there’s a vegan option to satisfy your cravings. Always check labels to confirm that your snacks are free from animal-derived ingredients, and enjoy exploring the diverse and delicious world of vegan snacking!

1. 1. Dark Chocolate: Dark chocolate above 70% cacao are generally vegan-friendly, as they don’t contain milk solids. Look for 70% and above and make sure to check the ingredient list to be certain.
   2. Plant-Based Yogurts: Usually made from soy, almond, oat, or coconut milk. These yogurt alternatives are usually calcium-fortified to ensure they are also nutritionally adequate. Top with fruit or granola for a delicious snack. 
   3. Popcorn: Plain or lightly seasoned popcorn is a fantastic vegan snack. Just be sure to avoid butter-flavored varieties that may contain dairy.

• Pretzels: Pretzels are vegan and cna be a healthy snack option as they are low in fat.

1. Chips: A lot of chips are vegan, but some may contain milk powder so it is always best to double check the ingredients. These would be a less healthier option to enjoy sometimes.
2. Rice Cakes: Top them with options like hummus, avocado, or a nut butter for a tasty snack. These can be a versatile snack that 

Some other vegetarian snacks include:

• Whole-grain crackers 
• Muesli Bars
• Trail mix
• Nuts & seeds
• Edamame

The Bottom Line: 

Vegetarian diets have often been subject to a lot of misinformation and sometimes even mockery. But in fact, vegetarian diets can provide all essential nutrients, be rich in flavor and support optimal health. There are a multitude of positives derived from a vegetarian, which extends further than the individual’s health, but is also a positive environmental act. Eating a varied, well-balanced diet, can promote health as well as provide many protective properties. Please note, vegetarian diets can be creative and include a wide range of snack options.