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14 Healthy Vegetarian High Protein Snacks

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14 Healthy Vegetarian High Protein Snacks - Title Image | Hurry The Food Up

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.

Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss

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Best high protein snacks for vegetarians

1. Breakfast Egg Muffins

Check out the recipe here
4.60 from 146 votes
Protein: 17g
Calories: 219kcal
Ready in:25 minutes
Recipe by: HurryTheFoodUp

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

Check out the recipe here
4.89 from 17 votes
Protein: 15g
Calories: 442kcal
Ready in:8 minutes

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

Check out the recipe here
4.82 from 54 votes
Protein: 22g
Calories: 298kcal
Ready in:30 minutes

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

Check out the recipe here
4.96 from 23 votes
Protein: 28g
Calories: 405kcal
Ready in:25 minutes
Recipe by: Jansen & HurryTheFoodUp

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

Check out the recipe here
4.80 from 50 votes
Protein: 20g
Calories: 454kcal
Ready in:5 minutes
Recipe by: HurryTheFoodUp

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

Check out the recipe here
4.95 from 17 votes
Protein: 14g
Calories: 308kcal
Ready in:20 minutes
Recipe by: Dave

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

Check out the recipe here
4.68 from 40 votes
Protein: 2g
Calories: 47kcal
Ready in:10 minutes

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

Check out the recipe here
4.89 from 27 votes
Protein: 25g
Calories: 359kcal
Ready in:30 minutes

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

Check out the recipe here
4.78 from 44 votes
Protein: 19g
Calories: 374kcal
Ready in:10 minutes

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

Check out the recipe here
4.68 from 149 votes
Protein: 15g
Calories: 310kcal
Ready in:3 minutes
Recipe by: HurryTheFoodUp

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

Check out the recipe here
4.50 from 8 votes
Protein: 23g
Calories: 353kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

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!

No ratings yet
Prep Time:5 minutes
Cook Time:5 minutes
Total Time:10 minutes
Servings:2
Calories:353kcal

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!

NOTES

Skip the bread if you like – the cheese and tomatoes are still fantastic on their own!

Nutrition

Nutrition Facts
14 Healthy Vegetarian High Protein Snacks
Serving Size
 
211 g
Amount per Serving
Calories
353
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
7
g
44
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
6
g
Cholesterol
 
40
mg
13
%
Sodium
 
882
mg
38
%
Potassium
 
373
mg
11
%
Carbohydrates
 
30
g
10
%
Fiber
 
4
g
17
%
Sugar
 
6
g
7
%
Protein
 
23
g
46
%
Vitamin A
 
825
IU
17
%
Vitamin C
 
18
mg
22
%
Calcium
 
596
mg
60
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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Hope you liked these quick and easy high protein snacks (if you are after more snacks, try these healthy vegetarian snack ideas too!)! We’re waiting for your comments and suggestions 😊

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