Snacks help you stay energized throughout the day and minimize hunger between meals. However, ultra-processed snacks, like potato chips and cookies, shouldn’t be your go-to.
Replacing high-calorie snacks with nutrient-dense foods, like avocados, is a nutritious way to eat healthier. The Dietary Guidelines for Americans recommends small shifts in food choices to move people toward healthier eating patterns.
The most satisfying snacks contain a mix of healthy fat, fiber, and protein. These nutrients move slowly through the digestive system, help regulate hunger hormones, and support balanced blood sugar levels, all of which contribute to an increased sense of fullness, less hunger, and fewer unhealthy food cravings.
Vegetarian Snack Ideas
If you’re a vegetarian or simply looking for more plant-based snacks, we’ve got you covered. Here are 7 ideas for quick and filling vegetarian snacks.
Avocado and rice crackers
Looking for a satisfying snack? Try an avocado. It’s a good source of fiber, which slows digestion and helps keep you full and satisfied. Avocado-topped rice crackers are a quick and easy snack. Simply spread Greek yogurt and mashed avocado on a brown rice cracker and top with your favorite seasonings.
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Stuffed avocados
Try stuffing halved avocados with veggies, beans, and cheese for an easy savory snack. Make a Caprese version by adding tomatoes, cubed mozzarella, and fresh basil drizzled with olive oil, salt, and pepper, or try a Southwest version, like avocado stuffed with black beans and corn salsa.
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Hummus and dippers
Traditional hummus made with chickpeas and olive oil contains fat, fiber, and protein. The addition of avocados can supercharge your hummus recipe with even more healthy fat and fiber. Dip veggies, like carrot and bell pepper sticks, or whole grain crackers in it for extra-filling nutrition.
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Avocado deviled eggs
One large egg contains 6 grams of protein and 5 grams of fat, making it a great protein snack for vegetarians. In this recipe, hard-boiled eggs are halved and filled with a creamy mixture of mashed yolks, avocado, and Greek yogurt.
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Fruit and nut butter
Nut butter contains all three snack-worthy nutrients: fat, fiber, and protein. Smear a tablespoon or two of almond, peanut, or your favorite nut butter on sliced apple, pear, or banana for a quick snack.
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Cottage cheese with berries and nuts
Plain cottage cheese is a high-protein, vegetarian-friendly snack. Top a serving or individual snack cup of cottage cheese with fresh or frozen berries and nuts, like pistachios or walnuts, for fiber.
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Energy bites
Curb a sweet snack craving with homemade energy bites. You can mix up a combination of oats, nuts and/or seeds, and dried fruit, or use this recipe for Chocolate Almond Avocado Oat Bites. They’re naturally sweetened with dates and contain unsweetened cocoa powder for a chocolatey flavor.
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Well-balanced vegetarian snacks are an opportunity to incorporate more nutritious foods into your day.
Eating vegetables and fruits, like avocados, is associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers, according to the Dietary Guidelines for Americans.
