Nutrient-dense vegetarian snacks

If you’re feeling snacky on Meatless Monday, reach for foods that are plant-based, filling, nutrient-dense, and delicious. Here are some suggestions. You can follow these recipes, make your own, or buy these snacks ready-made if you’re on the go.

• Whole‑grain tortilla chips and guacamole. This combo provides fiber and heart‑healthy fats from avocado that helps with fullness.
• Peanut butter, honey, banana (or apple) wrap on a whole‑grain tortilla. This snack combines complex carbs, healthy fats, and vitamins.
• Greek (or soy) yogurt with berries and nuts. Protein‑rich yogurt paired with antioxidant‑rich berries and healthy fats helps support fullness and overall nutrition.
• Hummus with carrots, peppers, and whole‑grain pita. Hummus provides plant protein and iron, while the veggies and whole grains add fiber and key micronutrients.
• Chia seed pudding. Chia seeds are rich in fiber, omega‑3 fats, and magnesium, which can support digestion and heart health.
• Edamame with sea salt or chili flakes. Edamame is a complete plant protein and a good source of fiber and iron to keep you feeling satisfied.
• Avocado toast on whole‑grain bread. Whole grains supply fiber and B vitamins, while avocado adds healthy fats that promote fullness.
• Smoothie with frozen banana, cocoa powder, and milk. This naturally sweet smoothie offers calcium, potassium, and antioxidants without excess added sugar.
• Roasted chickpeas. Chickpeas are packed with fiber and plant protein, making them a more filling alternative to chips when you’re craving something crunchy.
• Air‑popped popcorn. Popcorn is a whole grain that provides fiber and volume for relatively few calories, especially when minimally seasoned. Adding nutritional yeast can add a boost of protein and B vitamins.