Bored with plain baby carrots and celery sticks? These vegetarian snacks go beyond the ordinary for a protein-packed snack that you'll actually look forward to.
When the midday slump comes around, it’s time to reach for a pick-me-up to hold hunger at bay until dinner. These protein-packed vegetarian snacks and dips go beyond the ordinary veggies dipped in hummus or a handful of mixed nuts. Instead, we offer something that’s much more fun (and filling!).
We’re always looking for ways to sneak protein into snacks, like cottage cheese dips, crunchy chickpeas and spicy edamame. But sometimes we crave sweet snacks that have nothing to do with protein, like fruit salsa with homemade cinnamon chips, homemade granola bars and fruity peanut butter smoothies.
Some of these recipes double as dairy- or gluten-free snacks, too, just in case you’re juggling a few dietary restrictions. As delicious as these snacks are, we know you have a fun vegetarian dinner lined up for later, so try not to fill up!
1/14
Roasted Chickpeas
From the Recipe Creator:
Looking for a lighter snack that's still a crowd pleaser? You've found it! These zesty, crunchy chickpeas will have everyone happily munching. —Julie Ruble, Charlotte, North Carolina
Nutrition Facts:
1/3 cup: 178 calories, 8g fat (1g saturated fat), 0 cholesterol, 463mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
Here’s a spicy, crunchy vegetarian snack made from pantry staples you already have. Chickpeas are rich in fiber and protein to satisfy any snack craving, and each bean is bursting with flavor.
2/14
Garbanzo-Stuffed Mini Peppers
From the Recipe Creator:
Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Nutrition Facts:
1 piece: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 36mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein.
If you’re looking for an easy afternoon snack, a serving of hearty garbanzo stuffed peppers will please vegetarians and non-vegetarians alike. They’re quick, flavorful and a good source of plant-based protein.
3/14
Spicy Edamame
From the Recipe Creator:
Edamame are young soybeans in their pods. While I love to get them with my sushi when I go out, they are also so easy to make at home. —Mark Neufang, Bayshore, Wisconsin
Nutrition Facts:
1 serving: 52 calories, 2g fat (0 saturated fat), 0 cholesterol, 642mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 4g protein.
Edamame is a delicious legume, and it tastes even better when cooked with ginger, garlic and red pepper flakes. It is rich in fiber, antioxidants and vitamin K, and it’s also one of the coveted anti-aging foods!
4/14
Fruit Salsa
From the Recipe Creator:
I first made this fresh fruit salsa for a family baby shower. Everyone wanted the recipe. Now, someone makes this juicy snack for just about every family gathering—and I have to keep reminding everyone who introduced it! —Jessica Robinson, Indian Trail, North Carolina
Nutrition Facts:
2 tablespoons salsa with 4 chips: 134 calories, 4g fat (2g saturated fat), 6mg cholesterol, 136mg sodium, 22g carbohydrate (7g sugars, 2g fiber), 2g protein.
This is the perfect late-night snack with a hint of sweetness. The fruit salsa packs seven types of fresh fruit!
5/14
Stuffed Asiago-Basil Mushrooms
From the Recipe Creator:
Even if you don't like mushrooms, you will have to try them again with these pretty appetizers, which taste divine. For a main dish, double the filling and use large portobellos. —Lorraine Caland, Shuniah, Ontario
Nutrition Facts:
1 appetizer: 35 calories, 3g fat (1g saturated fat), 5mg cholesterol, 50mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 2g protein.
These stuffed Asiago basil mushrooms are savory and satisfying. If you’re looking for meals for new vegetarians, this dish is it. You’ll never miss the meat!
6/14
Strawberry Banana Peanut Butter Smoothie
From the Recipe Creator:
I like that this strawberry banana smoothie recipe is fairly light, but the peanut butter gives it some protein to help keep me full. It's great for busy mornings when I need breakfast on the run. —Maria Hamre, Cincinnati, Ohio
Nutrition Facts:
1 cup: 167 calories, 6g fat (1g saturated fat), 2mg cholesterol, 87mg sodium, 24g carbohydrate (17g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 1 fruit, 1 fat, 1/2 fat-free milk.
Not a fan of veggies? Fresh fruit smoothies are another excellent vegetarian snack. These smoothies include everyone’s favorite fruits, plus a helping of peanut butter for a satisfying protein boost.
7/14
Roasted Greek Potatoes with Feta Cheese
From the Recipe Creator:
Lemony Greek potatoes are a traditional side dish for grilled chicken or steak. When they come out of the oven, we top them with feta for a little melty goodness. —Arge Salvatori, Waldwick, New Jersey
Nutrition Facts:
3/4 cup: 308 calories, 15g fat (3g saturated fat), 6mg cholesterol, 405mg sodium, 38g carbohydrate (3g sugars, 3g fiber), 5g protein.
Wondering what vegetables are good to snack on? Look for hearty options with tons of flavor. Roasting Yukon gold potatoes with fresh herbs and feta cheese is the perfect afternoon snack to tide you over until dinner.
8/14
Triple Tomato Flatbread
From the Recipe Creator:
Tomatoes are the reason I have a vegetable garden, and I developed this recipe as a way to show off my garden's plum, sun-dried and cherry tomatoes. The dish is easy and will impress. —Rachel Kimbrow, Portland, Oregon
Nutrition Facts:
1 piece: 235 calories, 9g fat (3g saturated fat), 12mg cholesterol, 476mg sodium, 29g carbohydrate (7g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 vegetable.
Next time you find yourself starving midafternoon, treat yourself to this rich and hearty vegetarian snack. Triple tomato flatbread combines fresh tomatoes with basil and Asiago cheese to satisfy any craving without weighing you down.
9/14
Zucchini Patties
From the Recipe Creator:
These zucchini patties have a nice flavor and are compatible with just about any entree. My sister gave me this recipe and I, in turn, have given it to many of my friends. —Annabelle Cripe, Goshen, Indiana
Nutrition Facts:
2 patties: 214 calories, 14g fat (8g saturated fat), 122mg cholesterol, 618mg sodium, 14g carbohydrate (3g sugars, 1g fiber), 8g protein.
These zucchini patties are such a satisfying snack, especially when paired with a cooling ranch dip. Make them at the beginning of the week, then reheat a few in the air fryer for a quick vegetarian snack.
10/14
Granola Bars
From the Recipe Creator:
My husband and I enjoy these honey oatmeal granola bars every day. It’s a basic recipe to which you can add any of your favorite flavors. Try them with coconut or different kinds of chips, nuts and dried fruits. —Jean Boyce, New Ulm, Minnesota
Nutrition Facts:
1 bar: 167 calories, 9g fat (4g saturated fat), 10mg cholesterol, 54mg sodium, 21g carbohydrate (14g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
The only thing better than chewy granola bars? Loaded chewy granola bars. Expect peanuts, chocolate chips, sunflower kernels and any other mix-ins you’d like in these homemade honey-brown sugar granola bars.
11/14
Roasted Veggie Quesadillas
From the Recipe Creator:
These quesadillas get their unique flavor from a special blend of roasted veggies. They’ll be a popular finger food at any gathering. —Taste of Home Test Kitchen
Nutrition Facts:
1 wedge: 140 calories, 6g fat (2g saturated fat), 8mg cholesterol, 236mg sodium, 17g carbohydrate (2g sugars, 2g fiber), 5g protein.
Quesadillas are one of my favorite vegetarian snacks. These are loaded with four different vegetables and a bit of cheese, so they’re full of flavor. Pile on the salsa and guac!
12/14
Burrata Toast
From the Recipe Creator:
Burrata toast is like a culinary blank canvas. The rich and creamy cheese goes well with both sweet and savory toppings, so add your favorites for a quick snack or satisfying appetizer. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 piece: 264 calories, 17g fat (9g saturated fat), 40mg cholesterol, 448mg sodium, 14g carbohydrate (3g sugars, 1g fiber), 12g protein.
Burrata makes everything better, especially toast! Have it as-is with a bit of olive oil, salt and pepper, or load it up with our five other topping ideas.
13/14
Quinoa Salad
From the Recipe Creator:
Toasting the grain before it simmers isn't essential, but it does add a pleasant nuttiness to the flavor of this vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.
If you’re meal prepping this weekend, be sure to add this colorful quinoa salad to your list. It’s fast to prepare and keeps well all week. Quinoa provides tons of healthy protein for vegetarians, too.
14/14
Cottage Cheese Cookie Dough
From the Recipe Creator:
If you used to get scolded as a kid for sneaking a bite of raw cookie dough, I have a version of this guilty pleasure that's mom-approved. This egg-free, edible cookie dough uses cottage cheese for a protein-packed, chocolate chip-filled sweet treat. —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 serving: 471 calories, 25g fat (6g saturated fat), 15mg cholesterol, 207mg sodium, 46g carbohydrate (30g sugars, 5g fiber), 21g protein.
This completely edible cookie dough does not contain raw eggs! Instead, cottage cheese and almond flour bind the ingredients together and double as healthy swaps.
Vegetarian Snacks FAQs
What are good vegetarian snacks?
Good vegetarian snacks offer a balance of protein, fiber and healthy fats to keep you energized. To satisfy your sweet tooth, try making smoothie recipes, trail mix or homemade granola bars. For something more savory and crunchy, look to roasted chickpeas, zucchini fritters or avocado toast.
What vegetarian snacks are high in protein?
Vegetarian snacks high in protein include cottage cheese, trail mixes loaded with nuts and seeds, peanut butter toast, hard-boiled eggs, Greek yogurt parfaits and roasted chickpeas. Soy-based foods, like edamame, tofu or tempeh, are also excellent sources of plant-based protein. Try turning them into snacks like crispy baked tofu bites or edamame hummus.
