Plenty of quick, healthy vegetarian snacks that meet your needs for protein, iron, calcium and vitamins can be made easily and quickly. Some vegetarians eat meat products such as milk, eggs or even fish, while others -- vegans -- eat only plant products and nothing derived from animals. Choose snacks that help provide adequate nutrition for your family and meet the needs of your particular vegetarian diet restrictions.
Even strict vegetarians can consume adequate protein by eating from a variety of plant sources. Make bean dip from black or kidney beans mixed with salsa and heated to soften the beans. Serve it with chips made from baked pieces of pita bread. Soy milk, nuts, cheese and nut butters also provide protein to a vegetarian diet. Have these with fresh fruit for a healthy snack. When making soy or veggie burgers for dinner, make a few extra mini-sized burgers to have on hand as a quick snack for the next few days.
Dried fruits can help provide extra iron that a vegetarian diet might be lacking. Eat dried fruit alone or mix in a bag with granola. Cantaloupe, honeydew and strawberries provide vitamin C. Mix a large bowl of fruit salad, douse with lemon juice to prevent browning, then snack on it for several days. If you need a more filling fruit snack, make a quick snack sandwich with pita or vegan bread, apple slices and almond butter.
Salty and Crunchy
For a crunchy snack, toss popped corn with garlic powder, cinnamon or dry ranch seasoning mix. For a heartier snack, make your own trail mix using nuts, banana chips, dried pineapple chunks and coconut flakes. With just a quick preparation and a few minutes of cooking time, you can make a healthier version of a chip-like snack by thinly slicing firm tofu, tossing it with soy sauce then frying it briefly.
Make a batch of spring rolls from spring roll pastry and shredded vegetables, then store it in the refrigerator for a quick snack. Use store-bought rice cakes as the base of a crunchy vegetable snack. Brush rice cakes lightly with olive oil or soy sauce, then top with diced cucumbers, tomatoes, olives and mushrooms. Sweet potatoes make delicious snack chips and can be made quickly by thinly slicing potatoes, brushing them lightly with corn oil and then baking in a hot oven for about 20 minutes. Dip the chips or raw veggies in ranch dressing for added flavor.