- SAVE TO FAVOURITES GO TO COLLECTIONS
- COMMENT
- JUMP TO RECIPE
Download our free app Easy Vegetarian !
(4.7★, 100K+ Downloads in Google Play)
🥗 300+ High-Protein Recipes 📅 Grocery Lists & Meal Plans 🚫Totally Ad-free
Ever wondered how to snack the high protein way? We’ve selected the 14 best vegetarian high protein snacks to cover all your nutritional needs.
This compilation includes easy-to-follow high protein snacks recipes, from cute muffins to filling sandwiches to tame your hunger at any time of day.
Why are vegetarian high protein snacks so healthy?
Snacking is all about balance. It shouldn’t mean eating a whole tub of ice cream or overeating crisps straight from the package (except if you’re heartbroken, then you can give yourself a break).
The best snacks in the world are whole, healthy and fueling. They can be minimally processed but ideally without bad carbs – non-nutritious forms like honey or maple syrup, or refined grains (white bread).
These quick high protein snack ideas pay attention to ingredients, calories and protein count. Each recipe has at least 15g of protein and aims for healthy natural ingredients, like fruits, vegetables, and whole grains.
If you’re a vegan, we also have a great compilation of vegan high protein snacks !
High protein snacks for vegetarians to build muscle
If you’re following the right training plan and your goal is to build muscle, then these snacks can help you get there.
In its most simple form, there are a couple of things you need to build muscle and gain weight in a healthy way. They are: a calorie surplus, and plenty of protein.
Aiming for around 1.6g of protein per kilogram of body weight (0.7g per lb) is a great place to start. Please see this article on gaining muscle as a vegetarian for further details.
How to snack and lose weight
You can also lose weight by eating protein, if that’s your goal!
It’s very wrong to believe that only junk food can quell your cravings. The good news is that there are equally delicious and addictive foods that can actually keep you satisfied between meals.
Healthy high protein snacks are those foods! They provide enough protein and fiber to fuel your body and curb hunger.
But how exactly does it work with losing weight?
Well, protein boosts metabolism, reduces your appetite and the desire to snack late at night, and can even change weight-regulating hormones. So you can eat fewer calories and feel satiated at the same time.
This way, vegetarian high protein snacks can save you from overeating and help you lose weight (as can these awesome low fat snacks !).
For more information, check out this article on vegetarian high protein foods and how they can help you lose weight.
- Ideal for weight loss
- Easy vegetarian recipes only
- Automated grocery lists
- Use on mobile or download as PDF
Best high protein snacks for vegetarians
1. Breakfast Egg Muffins
Bonus: keto, super filling 219 calories per serving 17 g protein per serving
Looking for a high-protein, low-carb breakfast? Try these breakfast egg muffins – 1 recipe, 4 amazing flavours!
2. Lemon and Dill Chickpea Sandwich
Ready in: 10 minutes Recipe by: EvergreenKitchen Bonus: versatile, punch of flavor 332 calories per serving 17 g protein per serving
An easy and delicious plant-based sandwich to brighten up your weekday lunches. The flavorful, protein-rich chickpea filling is studded with fresh dill, lemon, and crisp celery.
3. Anti Hangover PB Banana Sandwich
Bonus: hangover cure, nutritious 442 calories per serving 15 g protein per serving
Anti Hangover Peanut Butter Banana Sandwich. Simple to make and refuels those important nutrients and amino acids to have you feeling better in no time.
4. Mango Raspberry Protein Smoothie
Ready in: 6 minutes Recipe by: FitMealIdeas Bonus: sugar-free, filling 253 calories per serving 28 g protein per serving
This 4 ingredient creamy, sugar-free Mango Raspberry Vanilla Protein Smoothie is naturally dairy-free, gluten-free and can be made vegan.
5. Smoked Tofu Breakfast Egg Muffins
Recipe by: HurryTheFoodUp Bonus: tasty, low-carb 298 calories per serving 22 g protein per serving
Boasting 22 grams of protein per serving and a taste like the beautiful French pizzas known as Tarte Flambee. You gotta try our High Protein Smoked Tofu Breakfast Egg Muffins!
6. Strawberry Lassi
Ready in: 10 minutes Recipe by: FitMealIdeas Bonus: easy, flavourful, nutritious 194 calories per serving 15 g protein per serving
Strawberry lassi is light, protein-rich, refreshing, & Greek yogurt-based summer drink. Using 4 ingredients it gets ready in just 10 minutes.
7. Lentil Patties
Bonus: quick, easy, cheap 360 calories per serving 24 g protein per serving
These awesome high-protein vegetarian lentil patties can be used as lentil burgers or fritters, and even made vegan too (they made the cut for our best vegan burger recipes!)!
8. Cashew Chocolate Milkshake
Bonus: rich, creamy, chocolatey 431 calories per serving 17.2 g protein per serving
This deliciously smooth cashew milkshake can be made any way you like – just follow the simple instructions and you’ll be drinking a mega shake in five minutes!
9. Fluffy Quinoa Egg Muffins
Bonus: quick, tasty, nutritious 308 calories per serving 14 g protein per serving
These quinoa egg muffins are incredibly high in protein – and super-quick, too! Perfect any time of the day.
10. HP Black Bean Lime Dip
Bonus: simple, versatile 474 calories per serving 23 g protein per serving
A revolutionary high protein black bean lime dip. Perfect for parties, snacking, dipping or post-workout. Simple and with crowd-pleasing results every time.
11. Asian-Style Easy Egg Muffins
Recipe by: HurryTheFoodUp Bonus: fresh, delicious 240 calories per serving 17 g protein per serving
These Asian-Style Easy Egg Muffins are beautifully different. The carrot and ginger are a fresh and zippy combo. The soy sauce rounds it all up! Enjoy
12. Runners Healthy Fitness Sandwich
Bonus: hits all nutritional needs 365 calories per serving 19.2 g protein per serving
A tasty AF sandwich that hits all your nutritional post run needs – carbs, protein, healthy fats and electrolyte replenishment.
13. Super Spinach Banana Smoothie
Bonus: full of iron, super quick 310 calories per serving 15 g protein per serving
A super healthy yet tasty summer smoothie. You won’t even realise you’re eating spinach (or drinking it, smart arse).
14. Tomato Mozzarella Bread
Bonus: high in calcium, delicious 349 calories per serving 23 g protein per serving
Tomato Mozzarella Bread. Easy to make Italian tomato and mozzarella bread. High in calcium and Mediterranean flair. Delicious.
You can give it a go right now!
Ingredients
- 1 cup cherry tomatoes (or swap ½ cup cherry tomatoes for 1 large tomato. Dave prefers the former, Hauke the latter. Choose your side!)
- 1 ball low fat mozzarella (1 ball = ca. 125g/4.5oz)
- ¼ cup basil, fresh
- ½ tbsp olive oil
- 1 tbsp balsamic vinegar
- Salt and pepper to taste
- 4 slices wholegrain bread (or rustic farm bread)
Instructions
- Preheat oven to 180°C/360°F.
- Slice the tomatoes to about ¼ cm thick and the cheese a little thinner. 1 cup cherry tomatoes, 1 ball low fat mozzarella
- Spread a little olive oil on the bread. ½ tbsp olive oil, 4 slices wholegrain bread
- Layer the mozzarella and then the tomatoes on the bread. 1 ball low fat mozzarella
- Chop and add basil , salt and pepper . ¼ cup basil, fresh, Salt and pepper to taste
- Bung in oven for 5 mins or so, or until golden brown with melted cheese.
- Put the vinegar on last for the fullest flavour. 1 tbsp balsamic vinegar
- Eat!
