Healthy snacks are a must-have for everyone, especially those who are following any diet to lose weight, such as vegetarian diets.
Although many convenient snack foods are loaded with sodium, added sugar, and extra calories, there are still vegetarian snack options that are easy to prepare, convenient and nutrient-dense.
Here are 18 convenient and healthy vegetarian snacks for weight loss.
1. Hard-boiled eggs
Hard-boiled eggs are among the excellent vegetarian snacks that can help keep you feeling satiated, thus reducing your food intake and leading to weight loss.
Eggs are chock-full of protein, vitamin A, B vitamins, and selenium.
Eating eggs has been shown in studies to increase blood levels of HDL (good) cholesterol and antioxidants and promote weight loss by reducing hunger.
2. Bell peppers with hummus
An excellent plant-based alternative to traditional chips and dip, bell pepper with hummus provides a satisfying crunch as crackers or chips, making it among the many healthy vegetarian snacks you can eat to lose weight.
It contains more fiber, vitamin A, and vitamin C and less calories. Plus, hummus is chock-full of protein.
3. Roasted chickpeas
Roasted chickpeas are also among the many high protein vegetarian snacks you can include in your vegetarian diet.
They are also easy to prepare: Simply toss cooked chickpeas with olive oil and spices or seasonings of your preference and bake them for 20–30 minutes. You can spice up your chickpeas with cayenne pepper, chili powder, garlic powder, or nutmeg.
What’s more, chickpeas are jam-packed with fiber, protein, and vitamins and minerals like folate and manganese.
4. Nuts
Nuts, such as cashews, walnuts, pistachios, and almonds, are loaded with essential nutrients, including fiber, protein, iron, calcium, magnesium, and heart-healthy fats.
Adding nuts into your diet has been shown in research to reduce your risk of certain cancers like colorectal cancer, high blood pressure, heart disease, and diabetes.
However, make sure to eat nuts in moderation as they are also high in calories.
5. Nut butter with fruit
Nut butter with fruit is among the several vegetarian snacks ideas for on-the-go vegetarian dieters.
Nut butters, such as cashew, peanut, and almond butters, provide excellent amounts of protein and healthy fats—both are beneficial for weight loss.
Meanwhile, fruits like strawberries and apples are chock-full of antioxidants and fiber that helps keep you satiated for longer periods.
6. Yogurt with fruit
Yogurt with fruit is also one of the best vegetarian snacks you can have to lose weight.
Yogurt is rich in protein, potassium, calcium, and vitamin B12.
Combining yogurt with fruits like grapes, berries, apples, and bananas can help boost your intake of vitamin C, fiber, and disease-fighting antioxidants.
However, sweetened varieties contain added sugar, so opt for plain, unsweetened ones and just add a little honey or maple syrup for natural sweetness.
7. Kale chips
Kale chips are a great way to incorporate leafy greens into your diet.
Kale provides excellent amounts of vitamin A and vitamin C—nutrients that play roles in immune function and disease prevention.
Preparing homemade kale chips should not eat much of your time: Simply toss kale with sea salt and olive oil, then bake for 15–20 minutes until crisp. They can burn easily, so make sure to watch them closely.
8. Cheese sticks
Cheese sticks are also among the many quick and convenient vegetarian snacks that can help reduce cravings and support weight loss.
Depending on the brand, cheese sticks typically provide 5–7 grams of protein per 28-gram serving.
Protein, which is the most filling macronutrient, makes cheese a great vegetarian snack for weight loss.
What’s more, cheese sticks are also rich in calcium, a mineral that supports teeth and bone health.
9. Popcorn
Popcorn is rich in minerals like zinc, magnesium, and phosphorus; plus, it is low in calories.
It is also an excellent source of manganese—a mineral involved in some functions of body systems, including energy production, immune function, digestion, and brain health.
Opt for air-popped popcorn instead of pre-packaged or microwave varieties, as the latter usually contain sodium, fat, and extra calories.
You can also add seasonings, like onion powder, parsley, or vegetarian Parmesan, to your air-popped popcorn for extra flavor.
10. Cottage cheese
Cottage cheese is also among the many high protein vegetarian snacks for on-the-go vegetarian dieters. It is chock-full of vitamin B12, selenium, phosphorus, and calcium.
Having a mild flavor, this vegetarian snack can be enjoyed on its own or paired with fruits like berries and bananas. It also works well with olive oil and a sprinkle of black pepper and salt.
11. Pumpkin seeds
Pumpkin seeds are rich in fiber and protein—two essential nutrients that support weight loss.
They are also loaded with magnesium, which is a micronutrient vital for DNA synthesis, nerve function, blood pressure regulation, and muscle contraction.
Roasted pumpkin seeds are easy to prepare: simply toss them with salt, spices, and olive oil and bake until golden brown.
12. Oatmeal
Oatmeal is known as a weight loss-friendly breakfast food, but it can also be enjoyed as a nutritious and filling snack.
Oats contain beta-glucan, which is a type of fiber that is believed to improve blood pressure, blood sugar control, and cholesterol levels and promote weight loss.
Top your oatmeal with berries, dried fruit, nut butter, nuts, and seeds to enhance the flavor.
13. Guacamole and plantain chips
Guacamole and plantain chips are an easy way to incorporate healthy fats into your diet while satisfying your salty snack cravings.
The avocados in guacamole are a great source of vitamin C, vitamin B6, and potassium. They are also rich in monounsaturated fatty acids, which have been found to reduce triglyceride and improve HDL (good) cholesterol levels.
Plus, preparing plantain chips is very quick and easy: You can simply mix sliced plantains with seasonings and olive oil and bake until browned and crispy.
14. Green smoothies
Green smoothies are also among the many quick and healthy vegetarian snacks to help you lose weight. They help increase your intake of fiber, vitamins, minerals, and antioxidants.
Although they are usually made with leafy greens like spinach and kale, other veggies, fruits, and ingredients, such as carrots, bananas, berries, and chia seeds, can be added as well.
Vegetarian proteins, like hemp, pea, brown rice, and whey protein, can also be added to help keep you feeling full for longer and improve blood sugar management and muscle growth.
15. Roasted edamame
Edamame is an excellent vegetarian product that can be steamed, boiled, or roasted to create a healthy vegetarian snack.
It is loaded with fiber and protein, which are nutrients essential for weight loss. What’s more, it contains vitamin C, iron, and magnesium.
16. Trail mix
Typically made with seeds, nuts, and dried fruit, trail mix is also among the many versatile, portable, tasty, and healthy vegetarian snacks for weight loss.
Other nutritious ingredients that you can add into your trail mix include coconut and whole grains like popcorn or puffed rice.
17. Homemade energy balls
Homemade energy balls are also among the excellent high protein vegetarian snacks to help you lose weight.
Energy balls containing nuts and seeds provide excellent amounts of fiber, protein, and heart-healthy fats—all beneficial for weight loss.
Adding cacao nibs, dried fruits, and honey to your energy balls can enhance its flavor and antioxidant content.
18. Dried fruit
Dried fruit is an excellent weight loss-friendly vegetarian snack for on-the-go vegetarian dieters.
Fruits are loaded with fiber and several essential vitamins and minerals. Make sure to pick those that do not have sweeteners added. You can also pair your dried fruit with nuts to rev up your protein intake as well.
The Takeaway
Eating quick and healthy vegetarian snacks in between meals can help lower your calorie intake, thereby promoting weight loss.
Fortunately, there are a number of vegetarian snacks ideas for weight loss—all of them are easy to prepare, absolutely tasty, and extremely nutritious.
To get started, you can try incorporating some of the abovementioned healthy vegetarian snacks into your diet.
