Vegetarian diets are becoming more and more popular! There are so many delicious meals to enjoy! Those on vegetarian diets don't consume meat, poultry or seafood. Generally, vegetarian diets include vegetables, whole grains, beans, legumes, nuts, seeds, and fruits. While it may need extra care, those who consume a well-planned vegetarian diet that includes a range of plant-based foods can meet their nutritional needs. To ensure you're consuming the right amount of protein for your body, speak with a trusted health professional.
What is protein?
Protein is made up of amino acids. Our bodies don't make essential amino acids so we need to get them from foods daily. Foods rich in protein like meat, poultry, fish, milk, cheese, and yoghurt are not found in a Vegetarian diet and as such those on vegetarian or vegan diets need to obtain all their essential amino acids by eating a variety of plant sources each day.
With that being said, some of of our favourite healthy vegetarian protein snacks are:
It's super easy to find a great tasting Greek yoghurt at the supermarket. Generally, Greek yoghurt is healthy and contains reasonable amounts of protein. Depending on the brand and quantity consumed, Greek yoghurt may have approximately 20 grams of protein per 224-gram serving. Some add nuts, seeds, or oats to their Greek yoghurt for extra flavour!
Undeniably quick and easy to prepare, hard-boiled eggs make a great protein snack or addition to a meal. They may help in allowing you to feel full. One hard-boiled egg has approximately 6 grams of protein. This amount of protein may vary on quantity and size consumed.
Almonds are favourite vegetarian protein snacks for some! A handful of almonds provides a simple way to consume protein! Around 28 grams of almonds contain approximately 6 grams of protein; this amount can vary. Almonds are high in calories, so ensure you eat the recommended serving size.
The next healthy protein snacks we love our protein bars! They offer an easy way to consume protein and are easy to take with you to work or when you're on the go! It's usually healthier to make protein bars yourself at home. And if you want some inspiration, we have some delicious protein bar recipes on our website. Here is one to try, which makes a great healthy vegetarian protein snack:
Choc chip cookie dough protein bar recipe
- 100 grams oat flour or rolled oats
- 3 scoops vanilla flavoured protein powder or vegan vanilla flavoured protein powder
- 1 tablespoon butter or almond butter
- 1 tablespoon honey or vegan-friendly syrup
- 1 tablespoon coconut oil
- Splash of milk or almond milk
- A handful of dark chocolate chips or vegan dark chocolate chips
- Line cake tin with greaseproof baking paper.
- In a large bowl, mix flour and vanilla flavoured protein powder. Melt and stir honey, almond butter and coconut oil in a pan.
- Pour liquid into the dry mix and add two splashes of almond milk. Mix. Continue adding splashes of milk until mixture turns into a crumbly texture. Add chocolate chips and use your hands to knead into a smooth dough.
- Place into the cake tin and fill out at 2-3 cm deep, then place in the fridge to cool for 20-30 minutes.
- Remove from fridge, lift out the mixture and cut into bars.
Berry protein balls
Protein balls are so popular and can be bought from supermarkets and cafes alike. Though, it can be a healthier option to make them from home. Some protein ball recipes use a great range of ingredients such as fruit, nuts, and protein powders. They're also simple to make. One of our favourite vegetarian protein snacks, we can't go past Berry Protein Balls. Here is the recipe for you:
- 1 cup dates, soaked
- 1 cup almonds
- 2 tablespoons berry whey protein powder
- 1 tablespoon honey or rice malt syrup
- Juice of half a Lemon
- 1/3 cup goji berries
- 2 tablespoon coconut oil, melted
- ½ cup desiccated coconut + extra to roll
- Soak dates in warm water for 15 minutes, strain and set aside
- Add Almonds to food processor and blend for 1-2 minutes until almond meal consistency
- Add all remaining ingredients and blend until well-formed Roll into balls and coat in desiccated coconut.
- Place in the fridge to set for approximately 20 – 30 minutes. Enjoy!
Recipe by Malissa Fedele
Overnight oatmeal is also one of our favourite vegetarian protein snacks around the office! They're super easy to prepare and save time in the morning, so you can sit down and enjoy their delicious flavour! Oats are a good source of protein. Depending on the amounts consumed and brand used, oats may offer various amounts of protein per serve, so look out for the best one for you! You can add to your overnight oats ingredients such as chia seeds, fruit, peanut butter and almond milk.
Here is a recipe to inspire you:
Cacao mint overnight oats
- 1 scoop cacao mint protein powder
- 1 cup oats
- 1 cup milk of choice
- 1 tablespoon of cacao
- 1 teaspoon pure maple syrup
- In a large bowl or mason jar,
- Add all ingredients, mix or shake well and place in the fridge to set overnight.
- Top with a choice of fruit, nuts and seeds! Enjoy!
Recipe by @malissafedele
What are your favourite vegetarian protein snacks? Did any of yours appear on our list? We hope these snacks and meal ideas have inspired you! They're easy to make, and some of the ingredients may be in your pantry or fridge! There are so many great ways to consume protein; the choices are enormous!
Visit our Instagram page for more recipes and our blog for other inspiring articles. If you are after additional information, please speak with a trusted health professional before using any supplement and to ensure you're consuming enough protein for your body, health and requirements.