Healthy Vegetarian Snacks For Weight Loss

  • Kajal MadhavaniMSc in Biomedical Science(Cancer Biology), University of Westminster
  • Jasmine AbdyBS, Medical Microbiology with a Year in Industry, University of Bristol

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Ever feel like healthy snacks are just plain yucky? Well, hold your carrots! Ditch the boring salads and hello to a world of super awesome, plant-powered snacks that taste like a party in your mouth and help you feel your best. Plus, we'll unveil the superfood science behind each snack, showing how they fuel your body and fight for your weight loss goals!

Myth Busters: Veggie Snacks Ain't Boring!

Think veggie snacks are like soggy broccoli? Wrong! They can be crunchy, creamy, sweet, and savoury – just like your favourite treats. Plus, they're packed with nutrient superpowers that make your body happy and strong. Like little superheroes in your tummy!

Snacking Smarts: Be a Snacking Champion!

Want to be a snacking champion? Here's the plan:

  • Pack it up! Get ready for the day by prepping snacks beforehand, like chopping veggies or mixing up a yummy yogurt dip.
  • Read detective! Look for snacks with less sugar and bad fats. Think of food labels as pirate treasure maps – find the good stuff!
  • Portion patrol! Even healthy snacks can be sneaky calorie monsters. Eat just the right amount to feel happy and energized.

Now, the Fun Part: Snacktastic Adventures!

Sweet Treats:

  • Fruit & Yoghurt Party (200 calories): Layer yummy yoghurt (around 100 calories for 1/2 cup) with colorful fruits (around 50 calories for 1/2 cup) and a sprinkle of honey (around 50 calories for 1 tablespoon). This snack is a vitamin and fibre fiesta! Yoghurt provides calcium and protein for strong bones and muscles, while fruits are packed with vitamins and fiber to keep you feeling full and energized.
    • Superfood Science: Yoghurt's calcium helps build strong bones and teeth, while protein helps build and repair muscles. Fruits offer vitamins like A and C, important for healthy skin and vision, and fibre keeps you feeling full and prevents overeating.
  • Frozen Fruit Popsicles (50-100 per popsicle): Blend your favourite fruits with water, freeze in popsicle molds, and enjoy a cool, healthy treat! Fruits are nature's candy, packed with vitamins, minerals, and antioxidants that fight free radicals and keep your body healthy.
    • Superfood Science: Fruits are loaded with antioxidants that protect your cells from damage and may even help prevent diseases. They also provide essential vitamins and minerals for your body's growth and development.
  • Energy Bites (230 calories): Mix oats (around 50 calories for 1/4 cup), nut butter (around 90 calories for 2 tablespoons), dates (around 50 calories for 2-3), and chia seeds (around 40 calories for 1 tablespoon) for a sweet and satisfying bite-sized adventure. Oats and chia seeds are high in fibre, which keeps you feeling full and prevents overeating. Nut butter provides protein and healthy fats for energy and muscle building. Dates add a natural sweetness and are a good source of potassium.
    • Superfood Science: Oats and chia seeds are high in fibre, which keeps you feeling full longer and helps you avoid unhealthy snacking. Nut butter provides protein and healthy fats, which are essential for building and repairing muscles and keeping you energized. Dates are a good source of potassium, a mineral important for muscle function and nerve transmission. 

Savoury Surprises:

  • Houmous & Veggie Dip (120 calories): Grab some crunchy veggies like carrots, cucumber, and bell peppers (around 50 calories for 1 cup) and dunk them into creamy houmous (around 70 calories for 2 tablespoons) – it's like a healthy rainbow party! Houmous is made from chickpeas, which are a good source of protein and fibre. Veggies are packed with vitamins, minerals, and antioxidants that keep your body healthy and strong.
    • Superfood Science: Houmous is a plant-based protein powerhouse, making it a great choice for building and repairing muscles. Veggies are low in calories and high in nutrients, perfect for weight loss and overall health.
  • Lentil Power Dip (220 calories): Blend cooked lentils (around 120 calories for 1/2 cup) with spices and herbs for a protein-packed dip that's perfect with whole-wheat pita bread (around 100 calories for 1 small pita). Lentils are a plant-based powerhouse of protein, fibre, and iron, all important for weight loss and overall health. Whole-wheat pita bread provides complex carbohydrates for sustained energy.
    • Superfood Science: Lentils are superstars of the plant-based world, offering complete protein (containing all essential amino acids), fibre, and iron. Protein helps build and repair muscles, while fibre keeps you feeling full and prevents overeating. Iron carries oxygen throughout your body, essential for energy production and healthy growth. Whole-wheat pita bread is made with whole grains, providing complex carbohydrates that release energy slowly, keeping you fueled longer.
  • Roasted Chickpea Crunch (150 calories): Toss chickpeas (around 120 calories for 1/2 cup) with spices and bake them until crispy – a healthy alternative to potato chips that are super fun to munch on. Chickpeas are high in protein and fibre, making them a filling and satisfying snack. Roasting them adds a delicious crunch without the unhealthy fats of fried chips.
    • Superfood Science: Chickpeas are another member of the protein and fibre party! They’re also a good source of folate, important for cell growth and development. Roasting chickpeas brings out their nutty flavour and makes them a healthier alternative to processed snacks.
  • Kale Chip Challenge (40 calories): Massage kale (around 25 calories for 1 cup) with olive oil and spices, then bake until crispy – it's like healthy chips with a superpower crunch! Kale is a superfood packed with vitamins, minerals, and antioxidants that fight free radicals and keep your body healthy. It's also low in calories and high in fibre, making it a great choice for weight loss.
    • Superfood Science: Kale is a nutritional powerhouse, loaded with vitamins like A, C, and K, important for healthy vision, immunity, and blood clotting. It's also a good source of antioxidants that protect your cells from damage and may help prevent diseases. Plus, its high fibre content keeps you feeling full and prevents overeating.
  • Pumpkin Seed Power-Up (150 calories): Roast pumpkin seeds (around 150 calories for 1/4 cup) with spices for a protein-packed crunch that fuels your body and brain. Pumpkin seeds are a good source of protein, healthy fats, and minerals like zinc and magnesium.
    • Superfood Science: Pumpkin seeds are tiny nutritional treasures! They pack protein for muscle building and repair, healthy fats for energy and cell health, and minerals like zinc and magnesium, important for immune function and muscle health. Roasting them enhances their flavor and makes them a satisfying and healthy snack.
  • Air-Popped Popcorn Party (30 calories per cup): Skip the butter and oil, and pop some popcorn for a light and fluffy snack that's full of fibre. Popcorn is a whole grain, providing complex carbohydrates for sustained energy.
    • Superfood Science: Air-popped popcorn is a low-calorie, high-fibre snack that keeps you feeling full longer and helps you manage your weight. It's also a whole grain, providing complex carbohydrates that release energy slowly, keeping you fueled for longer periods.

Creamy Dream Snacks:

  • Yoghurt Parfait Paradise (250 calories): Layer yoghurt (around 100 calories for 1/2 cup) with fruits (around 50 calories for 1/2 cup), granola (around 80 calories for 1/4 cup), and a drizzle of honey (around 50 calories for 1 tablespoon) for a protein-packed treat that's oh-so-creamy and delicious.
    • Superfood Science: Yoghurt provides calcium and protein for strong bones and muscles, while fruits offer vitamins and fibre. Granola adds complex carbohydrates for sustained energy, and honey provides a touch of natural sweetness.
  • Smoothie Bowl Bonanza (around 250-350 calories depending on ingredients): Blend fruits, yoghurt, spinach, and your favourite toppings for a creamy, nutrient-rich snack that's like a smoothie in a bowl! Fruits and yoghurt offer vitamins, minerals, and fibre, while spinach packs a punch of vitamins and antioxidants.
    • Superfood Science: This smoothie bowl is a nutritional powerhouse! Fruits and yoghurt provide vitamins, minerals, and fibre, while spinach is loaded with vitamins A, C, and K, important for healthy vision, immunity, and blood clotting.
  • Avocado & Cottage Cheese Toast (250 calories): Mash avocado (around 230 calories for 1/2 avocado) on whole-wheat toast (around 100 calories for 1 slice) and top it with cottage cheese (around 80 calories for 1/4 cup) and sliced veggies (around 20 calories for 1 cup) for a protein-packed and creamy dream snack.
    • Superfood Science: Avocados are packed with healthy fats, fibre, and vitamins like K and C, which are important for heart health, digestion, and immunity. Cottage cheese provides protein and calcium for strong bones and muscles. Whole-wheat toast offers complex carbohydrates for sustained energy, while veggies add vitamins, minerals, and fibre. This snack is a well-rounded combination of nutrients that keep you feeling full and energized.

Summary

This is just the beginning of your snacktastic adventure! Explore the world of veggie snacks and discover your favourites. With a little planning and creativity, you can fuel your body and your taste buds without sacrificing your weight loss goals. So, ditch the boredom, embrace the veggie power, and snack your way to a healthier, happier you!

References

  1. “17 Quick and Healthy Vegetarian Snacks.” Healthline, 15 Apr. 2019, Available from: https://www.healthline.com/nutrition/vegetarian-snacks.
  2. Bell, Dave. “50 Low-Calorie Healthy Snacks - No More Snaccidents.” Hurry The Food Up, 2 Nov. 2021, Available from: https://hurrythefoodup.com/low-calorie-healthy-snacks/.
  3. 40 Healthy Snacks for Weight Loss. Available from: https://www.lark.com/resources/40-healthy-snacks-for-weight-loss.

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This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Kajal Madhavani

MSc Biomedical Sciences (Cancer Biology), University of Westminster, UK

Kajal Madhavani, equipped with dual master’s degrees microbiology and biomedical science, navigated effortlessly from an Assistant Lecturer to an NHS Medical Admin and currently excels as an Educational Support Worker. Her creative edge shines in crafting scientific diagrams, complemented by a portfolio of impactful review articles covering a spectrum of medical subject

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