These Are the Best Vegetarian Snacks, According to Nutritionists
These Are the Best Vegetarian Snacks, According to Nutritionists
While you might not fare well at a steak dinner, you certainly have no shortage of awesome snack options if you're a vegetarian.
Sure, beef jerky may be a no-go, but there are plenty of healthy vegetarian snacks that will fill you up til your next meal. "I recommend opting for something that has about 200 to 300 calories, plus protein, fiber and/or healthy fats because those nutrients help keep you full without you needing to eat too much," says Natalie Rizzo, RD.
Choose from this list of nutritionist-approved vegetarian snacks next time you're looking for a quick bite:
LUNA BAR
LUNA
amazon.com
$12.85
“As a peanut butter lover and vegetarian, I always have the Creamy Dreamy Peanut Butter LUNA bar in my bag for a nutritious on-the-go snack option,” says Rizzo. Each bar contains wholesome and delicious ingredients and provides eight grams of plant-based protein to curb hunger and satisfy a sweet and nutty craving.
Per bar: 210 calories, 10 g fat (3 g saturated), 24 g carbs, 8 g sugar, 180 mg sodium, 3 g fiber, 8 g protein
Greek Yogurt With Blueberries
“One of my go-to vegetarian snacks is Greek yogurt topped with blueberries," says Rizzo. "The Greek yogurt offers protein to satisfy hunger and aid in muscle growth, while the blueberries may provide a wide range of benefits, like promoting cardiovascular health, brain health, and gut health."
Per 6-ounce yogurt and 1/2 cup blueberries: 150 calories, 0 g fat (0 g saturated), 15g carbs, 12g sugar, 65 mg sodium, 2g fiber, 18 g protein
Walnuts
“Walnuts are my go-to snacking nut because they are packed with heart-healthy fats, which keep me satisfied and have a whole array of health benefits,” says Rizzo.
Per 1-ounce: 190 calories, 3 g fat (0 g saturated), 16 g carbs, 1 g sugar, 190 mg sodium, 6 g fiber, 6 g protein
Parmesan Crisps
ParmCrisps
amazon.com
$35.88
“You can make your own by roasting grated Parmesan on a parchment lined baking sheet for five minutes or buy a bag of Parm Crisps or Oven-Baked Cheese Bites from Trader Joe’s,” says Rizzo. They are salty, crunchy, and packed with protein, but watch your portion size so you don’t overdo it on the sodium.
Per 12 crisps: 100 calories, 7 g fat (4g saturated), 9 g carbs, 0g sugar, 230 mg sodium, 0 g fiber, 9 g protein
Trail Mix
“A satisfying combo of dried fruit, nuts and other crunchy goodies, trail mix is a convenient way to have a dose of healthy fats, fiber, and iron on-the-go,” says cookbook author Dana Angelo White, RD.
Per ? cup serving: 150 calories, 7g fat ( 1g saturated), 21g carbs, 13g sugar, 0mg sodium, 8g fiber, 3g protein
Oatmeal
Who doesn’t love a warm bowl of oatmeal? “Cozy up with a bowl of oatmeal before an early morning workout or for a late-night snack," says White. "The high fiber content will give you sustained energy.”
1 cup cooked serving: 158 calories, 3g fat ( 0.5 g saturated), 27g carbs, 1g sugar, 115mg sodium, 4g fiber, 6g protein
Granola Bar
KIND Fruit And Nut Bar
amazon.com
$14.22
“Fruit and nut bars with simple ingredient lists, like KIND and LARA, offer a wide range of flavors to help curb a sugar craving,” says White. Always be sure to check labels for sugar, but this fruit and nut bar in particular is a winner.
1 KIND bar: 200 calories, 15g fat (3g saturated), 16g carbs, 5g sugar, 125mg sodium, 7g fiber, 6g protein
Air-Popped Popcorn + Almonds + Green Juice
“I like to keep little bags of popcorn and raw almonds in my car for when hunger strikes," says Jennifer Tasca, RD. "The green juice rounds out the snack.” But go for green juices without added sugar sources, such as fruit, carrots, and beets.
2 ? cups air popped popcorn with 1 oz. raw almonds + 4 oz. of a green juice: 270 calories, 14 g fat (1 g. saturated), 29 g carb, 8 g sugar, 8 mg sodium, 6 g fiber, 11 g protein.
Veggie Sandwich
Outer Aisle Sandwich Thins
amazon.com
$38.96
Talk about veggie power! Take two sandwich thins, and spread them with some avocado, then top with broccoli sprouts, a drizzle of olive oil, lemon juice, and garlic powder. “These mini sandwich thins are naturally low in carbohydrates since they use cauliflower as their main ingredient [and] the healthy fat from the avocado will help balance blood sugar,” says Tasca. Broccoli sprouts are great for your liver, too, she says.
Two Outer Aisle Gourmet sandwich thins, ? of a small ripe avocado, ? cup broccoli sprouts: 300 calories, 18 g fat (6 g saturated), 15 g carb, 3 g sugar, 276 mg sodium, 11 g fiber, 11 g protein.
Almond Milk Yogurt Parfait
Kite Hill Soy & Dairy Free Plain Unsweetened Almond Milk Yogurt
instacart.com
$5.30
“The smooth texture of this product makes it a popular choice as a non-dairy yogurt option. Adding the berries increases the fiber content and makes it taste like a treat,” says Tasca. The healthy fat and lean protein from almonds balances out the carbs and sugar, so you feel super energized.
One container Kite Hill plain almond milk yogurt mixed with 1 cup fresh blueberries: 212 calories, 12 g fat (0 g saturated), 18 g carb, 12 g sugar, 11 mg. Sodium, 4 g fiber, 5 g protein.
Power Smoothie
Mix four ounces of non-dairy milk with half-cup of frozen berries, one cup of fresh spinach, and one tablespoon of raw almond butter. “I use this smoothie recipe all the time because it is a perfectly balanced snack of carb and protein with a nice dose of leafy greens,” says Tasca. “I prefer to use almond butter as a protein source, but a plant-based protein powder can work well too,” she says. Sub kale for the spinach if you like.
Power smoothie: 182 calories, 13 g fat (1 g saturated), 15 g carb, 7 g sugar, 72 mg sodium, 5 g fiber, 8 g protein.
Hard-Boiled Egg and Blueberries
A hard-boiled egg is easy to eat on the go (and store at the office), and you can make a large batch at once to keep for easy snacks throughout the week, says Megan Moore, RD. The blueberries add some sweetness and fiber, too.
1 hard boiled egg: 78 calories, 6 grams protein, 1 gram carb, 5 grams fat
1/2 cup blueberries: 40 calories, 1 gram protein, 10 grams carb, 1.7 grams fiber, 0 grams fat)
String Cheese and Walnuts
Happy Belly Mozzarella String Cheese
amazon.com
This balanced snack combines fat and protein to satiate your hunger and keep blood sugar levels stable, says Moore.
1 String Cheese: 80 calories, 6 grams protein, 1 gram carb, 6 grams fat
1/4 cup Walnuts: 130 calories, 3 grams protein, 3.6 grams carb, 1.6 grams fiber, 13 grams fat
Dry Roasted Edamame
Seapoint Farms Dry Roasted Edamame
amazon.com
$17.88
Snack on these babies when you want something salty and crunchy without reaching for a greasy bag of potato chips. Edamame is a great source of protein, says Moore.
1/3 cup Dry Roasted Edamame: 140 calories, 8 grams protein, 15 grams carb, 5 grams fiber, 5 grams fat
Cashew Butter on Apple Slices
Tried of peanut or almond butter? Try cashew butter, which is also velvety smooth and packed with good-for-you fats. “This snack provides a balance of healthy fats and protein from the nut butter, with fiber from the apple to help sustain energy levels between meals, says Rachel Fine, RD.
2 tablespoons cashew butter with apple: 280 calories, 16 g fat, 28 g carbs, 6 g protein
Avocado and Hummus
Cut an avocado in half and eat it with hummus. “If you're feeling inspired, add finely chopped tomatoes and black olives, or a dollop of salsa, all of which are nearly calorie-free,” says Suzanne Dixon, RDN. The only downside is it's not super portable. It’s a "sit down and enjoy it at the table" thing, she adds.
Per serving (1/2 avocado and 2 tablespoons hummus): 250 kcal, 20 g fat (2.5 saturated) 16 g carbs, 1 g sugar, 150 mg sodium, 10 g fiber, 4.5 g protein.
Rye Crisp Crackers and Peanut Butter
Finn Crisp
amazon.com
$27.49
“This snack gives you about a third of your daily fiber needs," says Dixon. "Only 5 percent of Americans get recommended amounts of fiber, which means nearly everyone reading this can benefit from more fiber.” It also tastes great and has a lot of "crunch,” making it super satisfying at snack time.
Per serving (2 crackers and 2 tablespoons peanut butter): 260 kcal, 16 g fat (2 saturated), 16 g carbs, 1 g sugar, 255 mg sodium, 9 g fiber, 12 g protein.
Vegan Jerky
Louisville Vegan Jerky
amazon.com
$34.49
Take these low-calorie, high-protein snacks on the go, to satisfy any kind of "meaty" craving. “If you are watching your sodium intake, you may want to pass on any type of jerky-vegan or otherwise. All of them tend to be high in sodium,” says Dixon. Still, if it's a once-in-a-while thing, go for it.
Per serving (smoked black pepper, Louisville Vegan Jerky): 210 kcal, 10.5 g fat (1.5 saturated), 12 g carb (3 g sugar), 1,500 mg sodium, 6 g fiber, 21 g protein.
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