easy vegetarian protein snacks

 Here are some easy vegetarian protein snacks that are nutritious, tasty, and quick to prepare:

1. Greek Yogurt with Nuts and Seeds

Ingredients:

1/2 cup plain Greek yogurt

1 tbsp chia seeds or flaxseeds

1/4 cup mixed nuts (almonds, walnuts, cashews)

Honey or maple syrup (optional)

Instructions:

1. Spoon Greek yogurt into a bowl.

2. Top with chia seeds or flaxseeds and mixed nuts.

3. Drizzle with honey or maple syrup for sweetness if desired.

Protein: Approximately 15g per serving.

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2. Hummus with Veggies or Pita Chips

Ingredients:

1/4 cup hummus

Carrot sticks, cucumber slices, celery, or pita chips

Instructions:

1. Simply dip veggies or pita chips into hummus for a protein-rich snack.

Protein: Approximately 5g per 1/4 cup of hummus.

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3. Cottage Cheese with Fruit or Seeds

Ingredients:

1/2 cup cottage cheese

1/4 cup fruit (berries, pineapple, or peaches)

1 tbsp sunflower seeds or pumpkin seeds

Instructions:

1. Spoon cottage cheese into a bowl.

2. Top with your choice of fruit and seeds for added protein and crunch.

Protein: Approximately 12g per serving.

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4. Edamame with Sea Salt

Ingredients:

1 cup frozen edamame (shelled or in the pod)

Sea salt to taste

Instructions:

1. Boil or steam edamame according to package instructions.

2. Sprinkle with sea salt and serve warm or cold.

Protein: Approximately 17g per cup.

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5. Hard-Boiled Eggs

Ingredients:

2 large eggs

Salt and pepper to taste

Instructions:

1. Hard-boil eggs by placing them in a pot of water, bringing it to a boil, and simmering for 9-12 minutes.

2. Peel and season with salt and pepper for a quick snack.

Protein: Approximately 12g per 2 eggs.

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6. Almond Butter on Whole Wheat Toast

Ingredients:

1 slice whole wheat bread

1-2 tbsp almond butter

Instructions:

1. Toast the bread and spread almond butter on top.

2. Enjoy a satisfying snack with fiber and protein.

Protein: Approximately 7-9g per slice of toast with almond butter.

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7. Cheese and Whole Grain Crackers

Ingredients:

1 oz cheese (cheddar, mozzarella, or your favorite vegetarian cheese)

4-6 whole grain crackers

Instructions:

1. Pair your favorite cheese with whole grain crackers for a balanced, protein-rich snack.

Protein: Approximately 8-10g per serving.

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8. Chia Pudding

Ingredients:

2 tbsp chia seeds

1/2 cup almond milk (or any plant-based milk)

1 tsp maple syrup or agave

1/4 tsp vanilla extract (optional)

Instructions:

1. Mix chia seeds with almond milk, maple syrup, and vanilla extract in a jar or bowl.

2. Stir well and refrigerate for at least 2 hours or overnight until it thickens.

Protein: Approximately 5g per serving.

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9. Peanut Butter and Banana Slices

Ingredients:

1 banana, sliced into rounds

1-2 tbsp peanut butter

Instructions:

1. Spread peanut butter on each banana slice and enjoy a sweet and satisfying snack.

Protein: Approximately 6g per serving (about 4-5 slices).

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10. Veggie Quesadilla with Black Beans

Ingredients:

1 whole wheat tortilla

1/4 cup black beans, drained and rinsed

1/4 cup shredded cheese (cheddar, mozzarella, or a dairy-free option)

Salsa (optional)

Instructions:

1. Heat the tortilla in a skillet, and top with black beans and cheese.

2. Fold the tortilla and cook for 1-2 minutes on each side until the cheese melts.

3. Serve with salsa on the side.

Protein: Approximately 12-14g per serving.

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11. Protein-Packed Smoothie

Ingredients:

1 cup almond milk (or other plant-based milk)

1 scoop plant-based protein powder

1/2 banana

1 tbsp almond butter or peanut butter

1/2 cup spinach (optional)

Instructions:

1. Blend all ingredients until smooth.

2. Enjoy a protein-packed smoothie perfect for a quick snack.

Protein: Approximately 20g per serving (depends on protein powder used).

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12. Roasted Pumpkin Seeds

Ingredients:

1/4 cup raw pumpkin seeds

1 tsp olive oil

Salt and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C).

2. Toss pumpkin seeds with olive oil, salt, and pepper.

3. Roast for 10-12 minutes, stirring occasionally, until golden brown.

Protein: Approximately 9g per 1/4 cup.

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These vegetarian protein snacks are simple to prepare and will help keep you full and energized throughout the day!