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17 Quick and Healthy Vegetarian Snacks
By Rachael Link, MS, RD
Selecting nutritious snacks to enjoy throughout the day is a key component of any healthy diet — including
vegetarian diets. Unfortunately, many quick and convenient snack foods offer little in terms of nutrition apart
from extra calories, sodium, and added sugar. Still, finding vegetarian snack options that are easy, portable,
and nutritious doesn’t have to be a challenge. Here are 17 quick and healthy vegetarian snack ideas.
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5. Popcorn: Popcorn is a nutritious, low-calorie snack
that is a great source of the mineral’s phosphorus,
magnesium, and zinc. It’s also high in manganese
— a mineral involved in digestion, immune
function, energy production, and brain health.
Be sure to select air-popped popcorn rather than
pre-packaged or microwave varieties, which are
usually packed with extra calories, fat, and sodium.
6. Nuts: Nuts, like almonds, walnuts, cashews, and
pistachios — provide a wealth of important
nutrients, including heart-healthy fats, fibre,
protein, magnesium, iron, and calcium. In addition
to being incredibly nutrient-dense, research shows
that adding nuts to your diet may reduce your risk
of heart disease, high blood pressure, diabetes,
and certain types of cancer like colorectal cancer.
Remember, nuts are high in calories, so enjoy
them in moderation and stick to about 1 ounce (28
grams) at a time as part of a healthy diet.
Nut butter with fruit. Pairing your favourite fruit
with nut butter makes for an easy, filling, and quick
plant-based snack that you can enjoy anywhere.
Fruits like apples, bananas, and strawberries are
loaded with antioxidants and high in fibre that 7.
helps keep you feeling full between your main
meals while delivering a hearty dose of satisfying
protein and healthy fats.
Cheese sticks. Cheese sticks are a portable and
convenient snack perfect to help curb cravings
on the go. Cheese sticks are a good supply of
protein, which is the most filling macronutrient,
making cheese an excellent choice for a satisfying
vegetarian snack. It is also a good source of 8.
calcium, a key mineral that helps strengthen bones
and teeth.
Bell peppers with hummus: Bell peppers with
hummus are a healthy, plant-based alternative to
traditional chips and dip as they provide the same 9.
satisfying crunch as chips or crackers but are also
lower in calories and contain more fibre, vitamin
C, and vitamin A. Dipping them in hummus can
help boost your intake of protein and fibre while
keeping your calorie intake low.
Roasted chickpeas: Chickpeas are loaded
with protein, fibre, and vitamins and minerals
like manganese and folate, best of all, roasted
chickpeas are easy to make at home!
Yogurt with fruit: Rich in protein, calcium,
vitamin B12, and potassium, yogurt is an excellent
vegetarian snack option. Combining yogurt with
apples, berries, bananas, grapes, or fruit can also
help bump up your intake of fibre, vitamin C,
and disease-fighting antioxidants. Look for plain,
unsweetened varieties to minimize your intake of
added sugars and use a little cinnamon, honey, or
maple syrup to naturally enhance the flavour.
Kale chips: Kale chips are an easy and delicious
way to squeeze a serving of leafy greens into your
daily diet. Kale is an especially good source of
vitamins C and A, important nutrients involved in
immune function and disease prevention.
Cottage cheese: Made from the curds of cow’s milk —
which are coagulated milk solids made by adding an
acid to milk — cottage cheese is a high-protein dairy
product rich in phosphorus, selenium, and vitamin B12.
It’s also a great source of calcium, an essential nutrient
that plays a central role in bone formation, muscle
function, and hormone secretion. Cottage cheese has
a mild flavour that can be enjoyed on its own or paired
with fruits like bananas, melon, berries, and pineapple
or with olive oil and a sprinkle of salt and black pepper
for a vegetarian-friendly savoury snack.