Being a vegetarian doesn’t have to mean compromising protein intake, especially when it comes to snacking. This guide is your go-to resource for exploring a diverse range of vegetarian snacks that not only satisfy your taste buds but also ensure a substantial protein boost for your day.
Common Nutrient Deficiencies in Vegetarians
Nutrient deficiencies can be a concern for vegetarians due to excluding meat and meat products. Nutrients of concern may be vitamin B12, Vitamin D, iron, zinc and omega-3 fatty acids.
Vitamin B12 is predominantly found in meat, fish, poultry, eggs, and dairy products. Vegetarians won’t get B12 from meat, fish, or poultry, but can get it from eggs and dairy products (1). They can also incorporate fortified foods like cereal and plant-based milk.
Vitamin D, essential for bone health, is commonly obtained through sunlight; however, some food sources rich in vitamin D include fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and milk (2). For Canadians, vitamin D deficiency is common due to the shorter days in winter; taking a vitamin D supplement is recommended (3)
Iron, crucial for oxygen transport, is present in meat as heme iron, which is more readily absorbed by the body. Foods rich in heme iron include beef, chicken liver, mussels, oysters, and canned sardines. Sources of nonheme iron, which is less readily absorbed by the body include fortified cereals, beans (lima beans, red kidney beans, chickpeas), tofu, pumpkin, sesame, and squash seeds (4) (5).
Zinc is rich in oysters, crab, beef, pork, and lobster. It is found in smaller amounts in plant foods such as chickpeas and other legumes, cashews, oats, and hemp seeds (6).
Lastly, omega-3 fatty acids are abundant in seafood such as mackerel, salmon, seabass, oysters, sardines, and shrimp. Vegetarian sources like flaxseed, chia seed, hemp seed, walnuts, wheat germ, and kidney beans are important for vegetarians to consume to ensure adequate intake of omega-3s (7).
A well-thought-out and diverse vegetarian diet, coupled with attention to these nutrients, can help address potential deficiencies.
What is a Complete Protein Source?
A complete protein source is one that provides all nine essential amino acids required by the human body. The body cannot produce these essential amino acids which must be obtained through the diet. The nine essential amino acids are
1. Histidine
2. Isoleucine
3. Leucine
4. Lysine
5. Methionine
6. Phenylalanine
7. Threonine
8. Tryptophan
9. Valine
A protein is considered complete if it contains adequate amounts of each of these essential amino acids. Foods from animal sources, such as meat, dairy, and eggs, are typically complete proteins. However, many plant-based sources lack one or more of the essential amino acids.
Of course, Vegetarians who eat dairy and eggs can obtain complete protein sources from milk, cheese, yogurt, eggs and egg products. For those who don’t consume these foods, a complete protein source can be made by combining certain foods together (8) (9).
How to Make a Complete Vegetarian Protein Source
To create a complete protein source for vegetarians, it’s essential to combine different plant-based foods that complement each other in terms of amino acid profiles. Unlike animal products, most plant-based sources don’t contain all the essential amino acids in sufficient amounts. However, by combining various plant foods, you can ensure that you get all the essential amino acids throughout the day. Here’s a guide to creating a complete protein source for vegetarians.
1. Legumes:
Legumes are rich in protein, and fiber. Examples include lentils, chickpeas, black beans, and peas. While legumes are generally lower in methionine, they are good sources of lysine. Try pairing legumes with grains into salads, stews and curries.
2. Grains:
Whole grains like quinoa, brown rice, bulgur, and barley provide essential carbohydrates, fiber, and protein. Grains tend to be lower in lysine but higher in methionine. Use whole grains as a base for salads, Buddha bowls, and grain bowls and pair them with legumes.
3. Nuts and Seeds:
Nuts (almonds, walnuts) and seeds (chia, hemp, pumpkin) offer healthy fats and protein.
They are generally higher in methionine and complement the amino acid profile of legumes. Incorporate nuts and seeds on salads, or bowls with black beans, peas, kidney beans, or lentils.
4. Soy Products:
Soybeans, tofu, and tempeh are complete protein sources with all essential amino acids. (9).
Tofu and tempeh are versatile and can be used in various dishes, from stir-fries to sandwiches.
5. Quinoa:
Quinoa is a unique grain containing all essential amino acids, making it a complete protein source (10). Use quinoa as a base for salads, grain bowls, or a side dish.
Combining Foods:
Combining complementary protein sources in a single meal or throughout the day ensures a balance of essential amino acids. For example, a classic combination is beans (legumes) and rice (grains) or hummus (legumes) with whole-grain pita (grains).
Here are some foods you can pair together to create a complete protein source by combining complementary amino acid profiles:
| Plant-based Protein Source | Complementary Pairing |
| Lentils | Brown rice or quinoa |
| Chickpeas | Whole wheat pita or bulgar |
| Black beans | Corn or brown rice |
| Tofu | Quinoa |
| Quinoa | Black beans or almonds |
| Brown Rice | Lentils or peas |
| Peanut butter | Whole wheat bread |
| Almonds | Lentils or oats |
Vegetarian Foods with the Highest Protein
This list can be used to create a variety of high-protein vegetarian snacks.
| Vegetarian Protein Source | Protein Content (g) per 100 grams |
|---|---|
| Lentil medley (red, green, golden, black, brown) | 27g |
| Chickpeas | 19g |
| Black beans | 22g |
| Tofu | 8g |
| Quinoa (cooked) | 4.4g |
| Greek yogurt | 10g |
| Cottage cheese | 11g |
| Tempeh | 19g |
| edamame | 11g |
| Seitan | 75 g |
| Almonds | 21g |
| Chia seeds | 17g |
| Hemp seeds | 32g |
| Eggs | 13g |
| Paneer (Indian cheese) | 21g |
| Green peas | 5g |
| Soy milk | 3.3 |
| Icelandic Skyr yogurt | 10g |
Source: USDA Nutrient Database
High Protein Vegetarian Snacks (Sweet)
| Snack | Portion Size | Protein (g) per portion |
| Greek Yogurt with Honey | 1 cup | 20 |
| Cottage cheese with fruit | ½ cup | 14 |
| Protein Smoothie | 1 serving | 20-25 |
| Chia pudding | ½ cup | 10 |
| Trail mix with nuts and dried fruit | ¼ cup | 6-8 |
| Almond energy bites | 2-3 bites | 8-10 |
| Protein pancakes (using preferred protein powder) | 2 pancakes | 15-20 |
- Almond energy bites
- 1 cup almonds (raw or roasted)
- 1/2 cup rolled oats
- 1/4 cup almond butter
- 1/4 cup honey or maple syrup
- 1/2 teaspoon vanilla extract
- A pinch of salt
- 2 tablespoons protein powder (vanilla or chocolate flavor)
- Optional: 1-2 tablespoons chia seeds or flaxseeds for added fiber
- Protein Smoothie
- 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
- 1/2 banana (fresh or frozen)
- 1/2 cup Greek yogurt (plain or flavored)
- 1 scoop of your favorite protein powder (whey, plant-based, or any other protein source)
- 1 tablespoon almond butter or peanut butter
- 1 cup unsweetened almond milk (or any milk of your choice)
- Ice cubes (optional)
- Optional: 1 tablespoon of chia seeds or flaxseeds for added fiber and omega-3s
High Protein Vegetarian Snacks (Savory)
| Snack | Portion Size | Protein (g) per portion |
| Hummus with whole wheat pita | 2 tablespoons hummus + 1 whole pita | 7-10 |
| Roasted Chickpeas | ½ cup | 7-10 |
| Cottage cheese with cherry tomatoes | ½ cup | 14 |
| Edamame | 1 cup | 17 |
| Cheese and whole grain crackers | 1-ounce cheese + 5-6 crackers | 7-10 |
| Deviled eggs | 2 eggs | 12-14 |
| Caprese salad skewers | ~3-4 skewers | 10-12 |
*Caprese Salad Skewers
- Bocconcini cheese
- Cherry tomatoes
- Fresh basil leaves
- Balsamic glaze drizzle
Vegetarian Protein Powders
Vegetarian protein powders, derived from plant-based sources such as pea, hemp, soy, or brown rice, provide a versatile and easily digestible option for individuals following vegetarian or vegan diets, promoting muscle recovery and meeting protein needs without compromising dietary preferences.
| Protein Powder Supplement | Protein Content per 30g Scoop (approximate) | Main Protein Source(s) |
| Orgain Organic Protein Powder | 21g | Pea protein, brown rice protein, chia seeds |
| Garden of Life Organic Plant Protein | 20g | Pea protein, sprouted organic grains, legumes |
| Vega Protein & Greens | 20g | Pea protein, brown rice protein |
| Sunwarrior Warrior Blend | 19g | Pea protein, hemp protein, goji berries, coconut |
| Nutiva Organic Hemp Protein | 15g | Hemp protein |
Pea Protein Vs Soy Protein
Pea protein and soy protein are both excellent plant-based alternatives. Pea protein may be more easily digestible for some compared to soy protein. Soy protein offers a complete amino acid profile and potential cardiovascular and bone health benefits (11).
| Aspect | Soy Protein | Pea protein |
| Protein Content per 30g | Approx 27g | Approx 20-25g |
| Amino Acid Profile | Complete protein (contains all essential amino acids) | Generally high-quality amino acid profile. May be lower in methionine. |
| Digestibility | Generally well-tolerated but some individuals may be sensitive | Well-tolerated, less likely to cause digestive issues. |
Conclusion
Incorporating high-protein vegetarian snacks into your diet can be a delicious and nutritious way to meet your protein needs. From savory to sweet, various options provide something for every taste preference. As a registered dietitian, I emphasize the importance of balance and individualized nutrition. However, it’s crucial to remember that everyone’s nutritional requirements are unique.
If you have a medical condition or specific dietary concerns, it’s advisable to consult with a registered dietitian to ensure that your snack choices align with your health goals. For those seeking personalized guidance or wanting to delve deeper into nutritional information, reaching out to a registered dietitian remains a valuable resource for fostering a healthy and sustainable lifestyle.
Remember, your well-being is a personal journey, and expert advice can help you navigate it with confidence.
Gurveen Jaggi, BSc, RD
Gurveen Jaggi is a Registered Dietitian based in Edmonton, Alberta with experience working in multiple hospitals and the community. Gurveen has also interviewed and written blog posts for private practice dietitians through the Dietitian Directory and is passionate about breaking down complex concepts into easy-to-understand information.
Credentials:
- Registered Dietitian (RD)
Education:
- BSc. in Nutrition and Food Science, Dietetics Specialization - University of Alberta
Experience:
- Completed over 1,500 hours of supervised practice to become a Registered Dietitian
- Worked in over 8 different clinical settings in both hospitals and the community
- Formerly wrote blog posts for the Dietitian Directory
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