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Quick & Easy VEGETARIAN High-Protein Snacks | + FREE RECIPE

As a vegetarian, it can be harder to source high-quality foods high in protein without spilling over your other macros. We've come up with a few of our favourite protein sources for vegetarians that don't hold too high in the other departments. 
Quick & Easy VEGETARIAN High-Protein Snacks | + FREE RECIPE

 

HIGH-PROTEIN VEGETARIAN SNACKS + FREE RECIPE

The greater your physical activity level, the greater the requirement is for protein.

Protein is essential for muscle building and maintenance. On a deeper level, just about every function of every cell is controlled or regulated by protein in some way.

The British Journal of Sports Medicine reports that dietary protein supplementation significantly enhances changes in muscle strength and size during prolonged resistance training in healthy adults¹, making protein consumption an essential key to increasing strength and muscle mass.

Protein is often referred to as the hardest macronutrient group to hit, which is why it's important to space out and ensure you plan your protein sources in advance. Studies have also shown that while timing does not hold as much importance as overall consumption in a day, there has been some benefits reported on consuming a protein and carbohydrate meal 60-90 minutes prior to and post training will allow for better physical performance along with greater recovery for lean mass muscle gain.

As a vegetarian, it can be harder to source high-quality foods high in protein without spilling over your other macros. Whether you are intuitively eating or have a protein intake target to meet, we've come up with a few of our favourite protein sources for vegetarians that don't hold too high in the other departments. 

OUR TOP VEGETARIAN HIGH-PROTEIN SNACKS

  • High-protein yoghurt
    You can do so much with yoghurt! Add into breads to increase the protein content, freeze it with fruit, mix it with granola, add to chia seed pudding and blend it into smoothies
    .



  • Chickpeas
    Roasted with spices or added to pastas and salads!



  • Protein mug cakes
    Try our chocolate protein pudding or THE BOD Fuel 5-minute muffin with added protein powder.

  • Veggie quiches
    All you need are eggs and your veggies of choice in the oven for fifteen minutes. You can add spices and herbs to amp up the flavour and use more egg white than yolk when you don't have as much fats to play around with.

Learn how to calculate your protein intake here >

Black Bean & Corn Quesadillas!
22g protein per serve 

MACRO BREAKDOWN:
Calories 515 | 22.4g P | 62g C | 19.7g F
Serves: 5  | Cooking Time: 20 mins

Ingredients:

  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon minced garlic
  • 1 medium red onion (160g), finely diced
  • 1 x 420g can corn kernels
  • 1 x 420g can black beans
  • 1 red capsicum (250g), finely diced
  • 125g reduced-fat cheddar cheese
  • 10 small white corn tortillas 
  • 1 avocado (150g)
  • 2 tablespoons Mexican spice mix
  • ½ teaspoon chilli powder
  • ½ teaspoon paprika
  • ½ teaspoon cumin
  • ½ teaspoon parsley
  • ¼ teaspoon Himalayan salt
  • ½ teaspoon black pepper

Method:

  1. Heat oil in pan add, garlic, finely diced onion, corn kernels, black beans and finely diced capsicum cook through for 5-10 minutes.
  2. Combine the spices to prepare the Mexican spice mix and add to the pan. Set mixture aside.
  3. Preheat oven to 180° fan-forced and prepare tray with baking paper.
  4. Cover one tortilla in a 5th of the mixture, sprinkle with cheese and cover with a second tortilla. Repeat with remaining tortillas and mixture.
  5. Place a second tray over the tortillas to hold them down flat.
  6. Bake in the oven for 5-10 minutes, or until cheese is melted. Spread avocado on top to serve.

Check out our other high-protein snack ideas for non-vegetarians here >

Resources Used for this article:

¹ The British Journal of Sports Medicine

 


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