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Protein is not only found in meat. There are lots of vegetarian sources that are rich in protein more than meat. People think that if they need protein to build muscles they have to eat meat. No, this is not true there are many vegetarian snacks that are very rich in protein. You are not aware about those. Here I am sharing such 7 protein rich snacks for vegetarians, you can eat them and satisfy your protein requirement.

7 Protein Rich Snacks for Vegetarians

7 Protein Rich Snacks for Vegetarians

  1. Peanut Butter

Peanut Butter - Protein Rich SnacksPeanut butter is another protein rich snacks for vegetarians. This is most convenient snacks that you can take in your breakfast or as evening snacks. 100 grams of peanut butter contains 25 gram of protein. It also supplies iron, magnesium and vitamin B6 to your body.

Simplest way to eat peanut butter is to take it with bread or toast. Two tablespoon of peanut butter with bread is good snacks to eat. I recommend you to take whole grain bread instead of white bread. You can make peanut butter sandwich too. Also peanut butter can be applied on fruits before eating, this will increase the goodness of fruits.

  1. Kidney Beans

Kidney Beans - Snacks for Vegetarians

Kidney beans are good protein rich snacks for vegetarians. 100 grams of kidney beans have 24 gram of protein. This food can be a good snack for you to complete your daily protein requirement. Eating kidney beans satisfy your protein need and it also provides calcium, potassium, and magnesium to your body. Full nutrition packed food, it also have 15 gram of dietary fiber.

Best way to eat kidney beans is to make a salad of it. You can soaked kidney beans in water and then boil. Add some other steamed vegetables and salt to make a salad. You can prepare other dishes of kidney beans.

  1. Almonds

Almonds - Protein Rich Snacks for Vegetarians Almonds are great protein rich snacks for vegetarians. Almond can be your quick vegetarian snacks. Almonds are also considered as brain food. It enhances brain work and memory. 100 grams of almonds gives you 21 grams of protein. Also, almonds are good sources of iron, magnesium and fiber. Almond is good calcium source for vegetarians too.

Almonds are usually eaten raw. You should take 6-10 almonds as snacks. It is little hard to digest, so I recommend you to not eat more than 10 at a time. You should chew almonds properly, this way you will get most health benefits of this food. You can also prepare almond milk. Make a paste of few almonds, mix it in the milk and then boil it on low flame for 15 minutes. Your vegetarian snack filled with protein is ready.

  1. Pumpkin Seeds

Pumpkin Seeds - Protein Snacks for Vegetarians

Pumpkin seeds are another protein rich snacks for vegetarians. Pumpkin seeds are filled with many health advantages. It is little high in calorie but a good source to get protein. 100 grams of pumpkin seeds gives you 19 gram of protein and 446 calories. No one is going to eat 100 grams of pumpkin seeds, so you do not have to worry much about its calories. Pumpkin seeds are also good sources of iron, magnesium and calcium.

You can eat roasted or toasted pumpkin seeds. You can also mix pumpkin seeds with your other dishes. Add them in your salads, breads, flan or brittle. Pumpkin seeds are used in many sweet dishes to make them healthy, but eating them with sweet dishes increases your calorie intake.

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  1. Quinoa

Quinoa - Protein Rich Snacks for VegetariansQuinoa is very rich in protein. 100 grams of cooked quinoa have 14 grams of protein. This food not only satisfies your protein requirement, but it is pack with full nutrition for your body. It has 7 gram of dietary fiber. This fiber is very good for your digestion and it also controls your blood sugar level. Quinoa is rich in magnesium, iron, Vitamin B6, and calcium. This food is very good for vegetarians.

You can boil and eat it simply or can make other dishes with quinoa. Quinoa can be stuffed with other vegetables to get its full advantages. You can prepare quick salad with quinoa and eat it as protein snacks.

  1. Cottage Cheese

Cottage Cheese - Protein Rich Foods for VegetariansAnother protein rich snacks for vegetarians is cottage cheese. Cottage cheese is low-calorie food. You only consume 98 calories and 11 gram of protein in 100 grams of cottage cheese. Cottage cheese also contains Vitamin A, Vitamin B12 and calcium.

Cottage cheese is mixed to prepare many snacks. You can spread it on toast, mix it in your fruit salad, add to smoothies, and spread into pastas. You can also spread cottage cheese on cooked sweet potatoes. There are many ways to eat cottage cheese.

  1. Soy Milk

Soy Milk - Protein Rich Snacks for VegetariansThis is another protein rich snacks for vegetarians. Soy Milk is prepared from the soya which is very rich in protein. 100 grams of soy milk just have 54 calories and 3.3 grams of protein. Very good post workout snacks for vegetarians. This food helps you to satisfy your protein need without taking extra calories. This food is rich in sodium and potassium also.

Soy milk can be drink as normal milk. It is a good vegetarian protein snacks.

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Conclusion

These are the 7 protein rich snacks for vegetarians. You can eat these snacks and fulfil your protein requirement without eating meats. Meat is good source of protein but it also increases cholesterol at the same time, where these vegetarian protein snacks maintain your cholesterol and blood pressure. Eating vegetarian snacks is good for your heart.

What are your favourite vegetarian protein snacks? Tell us in comments. Share it with your friends on social media.

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