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1. Crispy Chickpeas

You can make your own chickpeas at home by rinsing a can of chickpeas, removing the peels, coating them with spices and flavorings of your choice, then air frying or baking them until crisp! If you don’t feel like making them yourself there are tons of options on the market to purchase them. Get them on Amazon or at any grocery store; they are making a whole shelf for themselves.

These make a cheap and easily poppable snack that is both a good source of protein and vegetarian.

2. Protein Smoothie

A protein smoothie is such a simple way to get in your protein and nutrients. Simply add your favorite fruit, protein powder, and liquid of choice.

I have recently made a Creamy Lemonade Protein Smoothie. It’s so easy to make a fruit smoothie but this lemonade one is a good recipe to have in your rotation if you tend to make smoothies often. Don’t forget, you can use LAURENK10 for a discount on Ascent Protein!

p.s. I love the lemon, strawberry, and peanut butter chocolate flavors!

3. Trail Mix

Depending on what variety of trail mix you select, it may have 5g of protein in just 1/4th cup! Trail mix can pretty much be whatever you want.

Purchase it at any grocery store, convenience store, or even gas stations! It can quickly get expensive so try making your own by adding all of your favorites. Consider using: popcorn, different varieties of nuts, mini peanut butter cups, dried fruit, etc.

4. Greek Yogurt

Greek yogurt is an awesome high protein vegetarian snacks! This may pack about 10g of protein in a single serving! Plus, you can add granola and fruit to make an even more filling snack.

5. Veggie and Hummus

Veggies aren’t a great source of protein, but they work well paired with some hummus. Hummus is a spread made from olive oil, chickpeas, and spices! You can buy it near the deli area or try your hand by making your own. You just need a blender or food processor!

6. Hard Boiled Eggs

Hard boiled eggs aren’t everyone’s favorite snack, but they are a great source of protein. Boil 6 at the beginning of the week and you’ll have a little snack to reach for whenever your peckish.

Top your hard boiled eggs with different seasonings to change up the flavor profile. Some like salt and pepper, but my favorite is using everything but the bagel seasoning.

7. Protein Balls

Protein balls are a delicious little protein snack that you can customize to whatever you love! You can even change up the amounts of ingredients to increase or decrease the amount of protein.

I LOVE my Peanut Butter Protein Ball recipe. Get creative and make some with fun flavors like the Strawberry Lemonade Protein Balls if you’re sick of the classics.

8. Cheese Sticks

Cheese sticks are a classic high protein vegetarian snacks! You can grab one on-the-go for a quick 7g of protein boost. Pair it with Triscuits for some whole wheat carbs to keep you full even longer.

9. Protein Bars

There is a difference between granola bars and protein bars. Select a bar with at least 8g of protein. Be sure to check the nutrition label on your bar before assuming the protein content!

Protein bars can get major hate. Yes, they are processed and contain many different ingredients, but having them a few times a week will not harm you. Plus, they’re a super easy high protein vegetarian snacks.

10. Lentil Salad

Hear me out here, lentil salad may not sound too appealing but it is filled with vegetarian protein! It’s simply a legume with about 12g grams of protein in just a 1/2 cup portion. Plus, the same serving has 1/3 of your daily fiber needs. Score!

11. Chia Pudding

Chia pudding can be a high protein vegetarian snacks with the right milk. Use dairy or soy milk when making chia seed pudding. These milk varieties have 8g of protein while other alternatives usually have 1g.

12. Cottage Cheese

You either love or hate cottage cheese. If you are not yet a cottage cheese lover, try the different curd size options. There’s smaller and larger curds that will affect the texture. If this isn’t something you’re fond of mix up the spices and fruit additions you use.

Still not loving it? Add your cottage cheese to a blender and blitz it up! It will come out smooth like yogurt. Try it this way. If it is still a no, you can add it to recipes (like smoothies or muffins!) for an additional boost of protein without the taste!

13. Bada Bean Bada Boom

This is a personal favorite. Bada Bean Bada Boom are crispy little flavored fava beans. I love every flavor except the spicy wasabi flavor. That one is just way too spicy for me!

The single-serving portion has 6g or protein, but you may want more than one bag at a time!

14. Simple Egg Cups

These Egg Cups are multipurpose. You can warm up a few and some toast and have them for breakfast or grab one or two as a mid day high protein vegetarian snack option.

15. Edamame

Edamame isn’t most people’s go-to vegetarian protein option, but it is a great one. If you didn’t know, edamame is the bean inside of soybeans. They are delicious steamed and salted! You can even get them frozen and pre-shelled. That makes more a simple and quick protein-packed snack!

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What’s Your Favorite High Protein Vegetarian Snacks?

If you have any other protein-packed vegetarian snacks I missed on this list be sure to leave it in the comments so that I and others can snack on them too!

How To Make Cinnamon Roll Baked Oatmeal

Making Cinnamon Roll baked Oatmeal is a simple, easy, and healthy breakfast recipe that anyone can whip up!

Simply add all of the ingredients to a large bowl, then pat the mixture into a greased pan. Once it is baked you can cut yourself a slice. Personally, I recommend you then top it with some greek yogurt.

How To Make Healthy Vanilla Yogurt Icing

This baked oatmeal is delicious on it’s own but topped with a healthy vanilla yogurt as the icing takes it to the next level.

Vanilla Yogurt Icing is made with two ingredients: plain greek yogurt and sugar-free vanilla Jell-O powder. Mix together 1.5 cups yogurt and 2 tablespoons Jell-O, and you’ve got yourself a delicious yet healthy icing!

Cinnamon Roll Baked Oatmeal Nutrition

This breakfast recipes goes further than just an easy meal prep recipe! It is also a healthy and balanced dish!

With the cinnamon roll baked oatmeal cut into 6 slices and with the healthy vanilla yogurt icing each piece has:

215 calories

35g of carbohydrates

3g of fat

13g of protein

Macros like these make for an awesome breakfast! You can even pair a slice with an egg and fruit, too!

Craving More?

If you give this Incredibly Healthy Cinnamon Roll Baked Oatmeal a taste be sure to leave a 5-Star rating and comment down below! This really supports me and entices others to also give the recipe a go!

You can also share a photo of your creation by tagging me on Instagram! I’d love to see how it turned out!

You may also want to try my:

• Healthy Pumpkin Banana Muffins
• Pistachio Overnight Oats Recipe
• Banana Bread Oatmeal
• Simple Matcha Chia Seed Pudding

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Incredibly Healthy Cinnamon Roll Oatmeal

Improve your breakfast with this Incredibly Healthy Cinnamon Roll Baked Oatmeal recipe. This protein packed meal is easy to meal prep for the week ahead and will keep you going until your next meal!

4.50 from 2 votes

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

Total Time 25 minutes mins

Course Breakfast, Snack

Cuisine American

Servings 6 Pieces

Ingredients

  

1x2x3x

Cinnamon Roll Baked Oatmeal

• 2.5 Cups Oats
• 1/2 Cup Greek Yogurt
• 1 Egg
• 1/4 Cup Maple Syrup
• 2 Teaspoons Baking Powder
• 3 Teaspoons Cinnamon
• 1/2 Teaspoon Nutmeg
• 2 Teaspoons Vanilla Extract
• 1/2 Teaspoon Salt

Healthy Vanilla Yogurt Icing

• 1.5 Cups Greek Yogurt Plain
• 2 Tablespoons Sugar Free Vanilla Jell-O Powder

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Instructions

 

• Preheat your oven to 350 degrees Fahrenheit. Spray an 8-in circle pan with non-stick spray. Set aside.
• In a medium bowl combine all ingredients for the cinnamon roll baked oatmeal. Once fully combined, evenly press into the circle dish.
• Bake in the oven for 20 minutes.
• In a small bowl combine the two vanilla yogurt icing ingredients.
• Allow the oatmeal to cool then top with the icing. You need to find a good middle ground as the oats are best warm, but will melt the cold yogurt! Enjoy!

Notes

• If you add the greek yogurt icing to the oats and plan on having leftovers, be sure to refrigerate the dish!

Keyword Greek Yogurt, Healthy Dessert, Oatmeal, Protein, Vegetarian

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This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

When to Make This Recipe

Make this Overnight Oats with frozen Fruit recipe before a busy day, prepare for a hot day, or just an easy item to meal prep!

Specifically, make this about 12-24 hours prior to consuming. By making it long enough out the oats are able to absorb the milk, soften up, and become the delicious overnight oats that you will soon come to love!

Why You’ll Love This Recipe

There are endless reasons why you’ll love this Overnight Oats with Frozen Fruit recipe!

• It’s simple yet filling
• Customizable every. single. time.
• Cheap! Frozen fruit, milk, and oats- what could be cheaper!
• Refreshing
• Healthy and nutrient rich

Ingredients

You really only need 3 ingredients to make Overnight Oats with Frozen Fruit but, I do add a couple others that add some texture and flavor!

Oats: You need to use old-fashioned oats! Quick oats won’t hold up to this recipe.

Milk: I like to use non-fat milk for it’s great nutrition profile.

Frozen Fruit: This can be any variety you like! Just try to make the pieces even in size.

Optional Ingredients:

Sliced Almonds: Adding in a nut will create more texture in your oats. I love almonds but you can just use your favorite type!

Salt: Only a very small amount is needed, but it can bring out the flavors in the dish.

How to Make Overnight Oats with Frozen Fruit

Even if you have never made overnight oats before this is going to be a breeze to assemble!

In an airtight container (such as tupperware or the classic mason jar), add in your oats, milk, and chopped frozen fruit. This is also the time to add any additions such as nuts, nut butters, or seeds that you would like. Finally, stir everything until thoroughly combined. Store in the fridge until you are ready to eat!

Overnight Oat Additions

Once you get a hang for the proportions any flavor combination is possible! Here are some ideas to try using frozen fruit:

• Almonds, peanut butter, and frozen bananas
• Frozen peaches, chia seeds, and yogurt
• Mini chocolate chips and frozen strawberries
• Frozen blueberries with chia seeds
• Chopped walnuts with frozen cherries

I love frozen cherries! If you haven’t used them in your overnight oats with frozen fruit yet, get on it!

Craving More?

If you give these Simple Overnight Oats with Frozen Fruit recipe a taste be sure to leave a 5-Star rating and comment down below! This really supports me and entices others to also give the recipe a go!

You can also share a photo of your creation by tagging me on Instagram! I’d love to see how it turned out!

You may also want to try my:

• Pistachio Overnight Oats
• Banana Bread Oatmeal
• Simple Matcha Chia Seed Pudding
• Banana Cinnamon Rolls with Peanut Butter Icing

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Simple Overnight Oats with Frozen Fruit

Lauren Klein, MS RDN

Refresh your breakfast with a bowl of Overnight Oats with Frozen Fruit! This simple, healthy and customizable will be your new breakfast staple.

5 from 1 vote

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Prep Time 2 minutes mins

Fridge Time 12 hours hrs

Total Time 12 hours hrs 2 minutes mins

Course Breakfast, Main Dish, Snack

Cuisine American

Servings 1 Serving

Equipment

• 1 Airtight Container

Ingredients

  

1x2x3x

• 1/2 Cup Old Fashioned Oats
• 1/2 Cup Milk
• 1/4 Cup Even sized Frozen Fruit I did 1/8 cup banana and 1/8 cup strawberries

Optional

• 1 Tablespoon Sliced Almonds
• Pinch Salt

Get Recipe Ingredients

Instructions

 

• In you airtight container add oats, milk, frozen fruit, and any optional ingredients. Use a spoon to mix completely.
• Store in the fridge for at least 12 hours. Enjoy!

Keyword Banana, Oatmeal, Strawberry

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Refreshing Chickpea Salad Recipe Ingredients

This is a simple yet tasty recipe that will pair well with any cuisine. Bring it as a side dish to a BBQ, have it as a part of a main dish on a bed of arugula with tuna, or pair it with a sandwich. There are so many opportunities to use this refreshing chickpea salad recipe, whether it’s to be refreshing in the summer or to bring some brightness to your winter meals.

A simple recipe is made up of simple ingredients. This Refreshing Chickpea Salad has:

• Chickpeas
• Cucumber
• Cherry tomatoes
• Red onion
• Lemon juice
• Parsley

How to Make This Salad

This recipe is great if you are new to the kitchen! There is no cooking involved, meaning it is all in the preparation!

Some prep work includes rinsing your chickpeas, washing your veggies, and slicing and dicing up your tomatoes, cucumber, and red onion. Once you’ve got this done add your lemon juice and parsley and you’re good to go!

Refreshing Chickpea Salad Recipe Variations

If this exact recipe isn’t for you, no worries! I have a couple of ingredient ideas that you can add or omit based on your personal preferences.

Add:

• Bell pepper
• Feta cheese
• Tuna
• Quinoa
• Olives
• Cubed avocado
• Olive oil

As you can see, there are TONS of additions you can make to this salad. You can make the salad 10 times and it be different every. single. time.

If you don’t like any of the ingredients I used, either replace or omit them. Use this recipe as a guide for you to create a dish you will love.

Craving More?

If you give this recipe a try be sure to give it a rating and leave a comment! I really appreciate it and it actually helps spread the recipe so others give it a try!

You can even tag me in a photo of your food on Instagram, too!

If you’re looking for other side dishes try out my:

• Mediterranean Pasta Salad with Tortellini
• Mexican Black Bean and Corn Mix
• Pasta Salad with Italian Dressing
• Pigs in a Blanket with everything But The Bagel Seasoning

Refreshing Chickpeas Salad Recipe

5 from 1 vote

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Course Appetizer, Dinner, Lunch, Side Dish, Snack

Cuisine American

Get Recipe Ingredients

Keyword Appetizer, Chickpea, Protein

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All you need is:

• 2 cans of Pillsbury crescent rolls
• 2 packages of cream cheese
• 1 package of Ranch dressing seasoning
• 1 head of broccoli
• Shredded carrots

How to Cut Carrot-Shaped Veggie Pizza

This recipe is EXTREMELY simple, too! It’s the perfect dish for tasking your kids with helping. This way, they’ll be even more excited to eat their veggies now that they’ve helped, too!

The most difficult part of this recipe is cutting the pastry sheets into carrot shapes. Leave this step to the adult while the kiddos can decorate.

Cut the sheet in either 1/2 or 1/3’s horizontally, depending on how large you want your veggie pizzas. You can either use a round pizza slicer or a knife but whichever way you choose be sure to wipe the blade with a towel between each slice to avoid a mess!

Next, cut out each carrot! There will be a few odd-shaped pieces along the edges but that’s okay. Let’s call them ‘quality control’. Best to snack on them before serving.

Veggie Pizza Toppings

The veggies you choose for your toppings don’t have to be broccoli and carrots. I selected these because they are easy to come by and enjoyed by most.

For the green stem you could use chives, celery, chopped spinach, or even cucumbers.

For the orange carrot portion of the veggie pizza you could also use pre-cut carrot matchsticks (preferred to grating baby carrots like I did!), orange bell pepper, sweet potato, or pumpkin.

Veggie Pizza Varieties

Every veggie pizza can be different, and not just because of its different toppings. You can add different spices to the cream cheese mixture to give a different flavor profile. You can even add in some cheese to the cream cheese mixture for some additional cheesy-goodness!

Don’t let these options stop you. Get creative with what you enjoy!

Want More?

Check out some of my other appetizers and side dishes that would also make an impact on your next get together!

• Goat Cheese Stuffed Dates Wrapped in Bacon
• Pigs in a Blanket with Everything But The Bagel Seasoning
• Mini Bell Pepper Poppers
• Air Fryer Zucchini Bites

Be sure to leave a comment down below if you give this recipe a try! You can also show me on instagram by tagging me @piece.of.lulu.

Carrot-Shaped Veggie Pizza

These easy to make Carrot-Shaped Veggie Pizza's are the perfect appetizer to your Easter celebrations! Skip the sweets and entice your family with a fun veggie pizza that looks just like a bunny's carrot!

5 from 1 vote

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Course Appetizer, Dessert, Side Dish, Snack

Cuisine American

Servings 10 People

Ingredients

  

1x2x3x

• 2 Cans Pillsbury crescent rolls
• 2 Packages Cream cheese
• 1 Package Ranch seasoning powder
• 1 Head Broccoli
• 1 Bag Baby carrots

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Instructions

 

• Preheat the oven to 350 degrees Fahrenheit. Set out cream cheese. Grab a medium sized baking sheet and spray on non-stick spray. Open the crescent rolls. Cover the pan with the rolls, flattening the perforations together. It doesn't have to be perfect as the cream cheese spread with cover the imperfections! Bake in the oven 10-12 minutes.
• Wash your veggies. Slice the broccoli into very small pieces. Shred the baby carrots into matchstick size pieces. Place on a paper towel and cover with a second piece of paper towel and press out water. Set aside.
• In a bowl combine cream cheese and Ranch seasoning. Mix well. If the cream cheese is still too hard to mix, microwave it in 10 second increments. Microwave as least amount as possible.
• Once the dough is cooled spread the cream cheese mixture across the entirety of the dough.
• Use a pizza cutter or knife to cut into carrot-shaped triangles. There will be some small pieces on the edges that will become scraps- perfect for snacking on!
• Cover the edges of the carrot with the broccoli pieces and the remainder of the triangle with the carrot shreds. Enjoy!

Notes

• Be sure to keep the Carrot-Shaped Veggie Pizza refrigerated when not enjoying

Keyword Appetizer, Pizza

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The creamy goat cheese is stuffed in sweet dates then wrapped in salty bacon makes for the ultimate appetizer. These make for an addicting two-bite snack that you won’t be able to make enough of!

Ingredients

These starters are simple to make but will impress any guest. All you need are the three main ingredients: Dates, Goat Cheese, and Bacon.

With anything, having high-quality ingredients will make for a better dish.

Goat cheese typically comes as a log or in crumbles. Either will work fine but I chose the crumbled variety. It also may have some flavors. If you can use plain goat cheese first so you get the taste for the original dish. The next time you can get creative and select a rosemary or honey variety for some additional flavor!

Use fresh dates that are still soft and bacon that is hearty and thick. I got my bacon fresh from my local butcher.

How To Make Goat Cheese Dates Wrapped in Bacon

Making this dish is simple. Start by laying out all of the ingredients. This makes it easier to assemble as the goat cheese can make for a mess.

1. Open your date and remove the pit
2. Stuff with desired amount of goat cheese
3. Wrap the stuffed date by starting one end of the bacon covering the opening. The bacon should wrap around 1.5 times. Then, stick a toothpick through the side to hold the date closed and the bacon together.

After, just pop them in the oven at 350 degrees fahrenheit for 30 minutes.

Want to see me put them together? Check out my YouTube Short down below!

Rushed? Prep!

If you are the host of an event you know the day of can be overwhelmingly busy cleaning, cooking, and squeezing in time to get yourself ready at some point!

That makes these perfect for you. You can prep them the day before then pop them in the oven 30 minutes before your guests are due to arrive. This way, you have time to get ready then can still offer your guests a warm appetizer as the show up, making you look like a super-host.

Want to make them even prettier? Plate them with from fresh rosemary. The smell of the herb will complement them phenomenally and it brings needed pop of great to the hearty appetizer.

Great for Many Diets

Accommodating everyone’s different eating styles can be challenging now a days.

This dish is naturally gluten-free.

You can omit the bacon on some, leaving just the goat cheese stuffed dates for those who don’t eat meat.

You can use a non-dairy variety of goat cheese to even accommodate your vegan guests. You can take it even further to use a faux-meat to wrap them in, too.

It’s Different

You probably know what the main appetizers are going to be when you show up to a party. Chips and some type of dip or spread, veggies with dip, cheese and crackers, maybe some fruit. Yeah, this exactly where this appetizer will shine. There’s no other appetizers out there like this!

On top of this, they’re so festive! Not only do they have the taste of holidays but they have the appearance too.

Need More Appetizers?

Some other app’s you could try are my Pigs in a Blanket with Everything But The Bagel Seasoning. It’s a simple twist combining the beloved pig in a blanket with the popular Everything But The Bagel Seasoning!

If you are trying to stick with a more refined appetizer try these Mini Bell Pepper Poppers. They take a bit more time than the Pigs in a Blanket but they’re surely worth the effort.

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• Chocolate Raspberry Baked Oats
• Comforting Salted Maple Walnut Cookies
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• Best Mini Biscoff Cheesecake

If you try the Goat Cheese Stuffed Dates Wrapped in Bacon be sure to leave a comment below and show me how they go by tagging me in a photo on Instagram @piece.of.lulu!

Need to see my wrap these dates together? Check out this YouTube short below!

Goat Cheese Stuffed Dates Wrapped in Bacon

The perfect sweet and salty appetizer for any get together!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Side Dish, Snack

Cuisine American

Servings 10 Dates

Ingredients

  

1x2x3x

• 5 Slices bacon
• 10 Dates
• 2 Ounces Goat Cheese

Get Recipe Ingredients

Instructions

 

• Preheat your oven to 350 degrees Fahrenheit. Grab a non-stick sheet pan and set aside.
• Cut you bacon in half. Making for 10 shorter pieces. Use a knife or your fingers to open up the dates and remove the put if they did not come unpitted.
• Fill each date with desired amount of goat cheese using a spoon.
• Wrap in bacon. It is best to Start bu covering the top open section, wrapping around tightly, then having it end on the side of the date.
• Stick a toothpick through the side to close the date and ensure the bacon attaches to the date. Repeat until all dates are complete.
• Place on nonstick pan and bake in the oven for 30 minutes, flipping halfway through.

Notes

• Never eat raw or undercooked meat. Use a meat thermometer to ensure the bacon is up to safe temperature.
• You can even serve with the toothpick in for easier snacking!
• Store in an air-tight container in the refrigerator. 

Keyword Appetizer, Bacon, Goat cheese, Popper

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What is a Plant-Based Diet?

Although the direct definition of what a plant-based diet exactly is, can be referred to in different ways-even the term is sometimes coined plant-forward! Generally, following a plant-based diet means to reach for more whole foods and less animal-based and processed foods. Some will say veganism and plant-based are synonyms while others understand it as a way of eating that is geared towards less foods being from animals and more coming from plants.

Followers of a plant-based diet tend to be flexible with their choices. They may not have dairy too often, but unlike a vegan diet, they may still have it once in a while. Basically, this way of eating is to be more mindful of your consumption but without setting harsh lines as to what is and isn’t off limits.

A Change of Eating, for Health

It is well-known that eating more fruits and veggies and less meat and animal products often times leads to better health. A 2019 systematic study found that a plant-based diet may lead to reduction in obesity and certain chronic disorders.¹ Even just replacing some animal products with whole foods had positive outcomes for research participants. With cardiovascular diseases and related issues becoming more and more common it is exciting to know that this diet is associated with less cardiovascular diseases.

It has been greatly known that this diet may lead to weight loss or improved physical health but there is little research on the outcome of its effects on mental and cognitive health.

A Change of Eating, for The Animals

If your heartstrings haven’t ever been tugged by someone who already eats a plant-based or the like style diet, you’ve gotten lucky. Health can be a major motivator to make the change, but so can protection of animals.

New technology and techniques have made it possible for increased animal production and enlarged animals themselves.

A Change of Eating, for The Environment

Not only can focus on eating more plants help your health, it can also aid the health of the world. The United Nations Environment Programme found that, “animal products, both meat and dairy, in general require more resources and cause higher emissions than plant-based alternatives.”³ This side of plant-based eating sometimes receives criticisms as there are other sources of high emissions. Comparing your actions to what you could be doing isn’t beneficial. My take is that any reduction is still a step in the right direction.

A plant-based diet is more likely to produce good health and to reduce sharply the risk of heart problems, cancer, diabetes, osteoporosis, gallstones, and kidney disease.

T. Collin Campbell

Going Plant-Based

Changing the way you eat isn’t a simple feat. It begins with a mindset shift then setting yourself up for success. As you begin, slowly consume less and less animal products that you already own. Do not start this new way of eating my tossing everything you have in the house into the trash. Go ahead and slowly finish it off. Along with going plant-based for health and animal welfare, sustainability also is considered. Throwing away food is not ideal. If you truly do not want it anymore, give it away instead of simply tossing it!

A great way to easily reduce the animal consumptions is instead of basing your meals around an animal-product, use it as a side or garnish! A previous meal may have been a simple sheet pan meal of chicken with potatoes and broccoli. Now, simply replace the chicken with chickpeas…or just replace some of the chicken! The chickpeas will still provide ample protein.

Once there are no long an abundance of non-plant-based foods are in your reach, do some research before heading to the grocery store. Plan meals and snacks ahead of time. Also, do not get overly-excited, if you still would like some yogurt for breakfast or cheese with dinner don’t forbid it.

Keep in mind that this new way of eating will likely include more fiber-rich and lower calorie foods. This means you may be full quicker than with your previous meals. Although, you must still be intentional about consuming protein. It is not difficult to ‘get enough protein’, you just have to be intentional and educated on the foods you eat.

Concerned?

Without animal products are you concerned about where you will get your protein? Check out my article on Surprising Sources of Protein. You will be surprised about how much protein non-animal products provide! There are great resources available online and in from plant-focused cookbooks! Check out Ali from Wholesome Crumbs! She has a blog dedicated to plant-based recipes for any occasion!

Plant-Based Foods

• Produce
  • Fruits and veggies are always something that is guaranteed plant-based!
• Nuts
• Legumes and beans
• Lentils
• Seeds
• Grains

Eaten Less Often

• Eggs
• Cheese
• Meats
• Refined grains
  • Crackers
• Sweets
  • Cookies, brownies, cakes

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References

1. Medawar E, Huhn S, Villringer A. The effects of plant-based diets on the body and the brain: a systematic review. PubMed Central. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742661/. Published 2019. Accessed August 10, 2021.
2. Satija A, Hu F. Plant-based diets and cardiovascular health. PubMed Central. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6089671/. Published 2019. Accessed August 10, 2021.
3. Assessing the Environmental Impacts of Consumption and Production. Resource Panel. https://www.resourcepanel.org/reports/assessing-environmental-impacts-consumption-and-production. Published 2021. Accessed August 17, 2021.

Protein Needs

Before we look at some surprising sources of protein let me give you a guideline of what is considered an adequate amount of protein. A general estimate of how much protein you need in a day can be found by multiplying your bodyweight in kilograms by 0.8. For example, if you weighed 120lbs (54kg) then you would multiply 54 by 0.8. Giving this person an estimated need of 43g of protein per day. Of course, these estimations can vary greatly based on your current situation and goals.

Remember, your body can only handle so much protein at a time. That means more isn’t always better. Meaning, those ‘ultra-protein packed’ protein powders with 75g of protein in a serving may just be a waste of money.

Cottage Cheese

1 cup has a whopping 28g of protein¹

Greek Yogurt

8oz has 22g²

Soy Milk

1 cup has 11g³

Green Peas

1 cup has 8g⁴

Pumpkin Seeds

¼ cup has 9g⁵

Whole Wheat Pasta

2oz has 7g⁶

Who knew green peas had so much protein!

Now, I know these next few don’t have too much protein but they probably have more than you’d expect!

Spinach

1/2 cup has 2g⁷

Cooked Asparagus

1 cup has 4g⁸

Raw Broccoli

1 cup has 4g⁹

Although these are not a great source of protein, are you surprised by how much they have?

Serving Sizes Matter!

When looking at these protein sources keep in mind the serving size. When you have cottage cheese are you likely to have one cups worth? Or when you eat pasta, are you only eating 2oz worth?

As you can see there are an array of foods that have more protein than you may have expected. This shows that even vegetarians can reach their protein needs without having to rely on meat.

Building A Balanced Meal

A balanced meal includes protein, carbohydrates, and fat. Now that you know new sources of protein does using them in an appetizing meal seem daunting?

• Try topping your trendy avocado toast with cottage cheese. Not only does it make for a complete meal, but it also adds a deeper dimension of flavor!
• Create a parfait with Greek yogurt. Add a portion of yogurt to a bowl then top with your favorites or whatever you have on-hand! Consider: sliced fruit, nut butter, nuts, seeds, or nuts.
• Having a grilled cheese with tomato soup for lunch? Instead of making your soup with water replace it with soy milk. It makes for a more luxurious and protein-packed soup!
• Green peas may seem like an arbitrary veggie, but they can be the easiest addition to any meal. Having mac-n-cheese? Pop in some frozen peas for some additional protein without the hassle while addition more texture!
• Pumpkin seeds aren’t just something to have while carving jack-o-lanterns. In some places they are referred to as pepitas, don’t worry, you’re still getting the promised protein. Unexpectedly, you can sprinkle them on a salad for a slight crunch and amped up flavor.
• Spinach isn’t just for salads. Making your whole wheat pasta for dinner? Sautee some spinach and add it in. You can add a TON of spinach without even realizing it this way. Now you have a vegetarian meal with two sources of protein!

How do you plan to incorporate new sources of protein into your next meal?

References:

1. Calories in Cottage Cheese and Nutrition Facts. Fatsecret.com. https://www.fatsecret.com/calories-nutrition/usda/cottage-cheese. Published 2021. Accessed May 11, 2021.
2. Calories in Chobani 0% Plain Greek Yogurt (8 oz) and Nutrition Facts. Fatsecret.com. https://www.fatsecret.com/calories-nutrition/chobani/0%25-plain-greek-yogurt-(8-oz)/8-oz. Published 2021. Accessed May 11, 2021.
3. Calories in Soy Milk and Nutrition Facts. Fatsecret.com. https://www.fatsecret.com/calories-nutrition/usda/soy-milk. Published 2021. Accessed May 11, 2021.
4. Calories in Green Peas and Nutrition Facts. Fatsecret.com. https://www.fatsecret.com/calories-nutrition/usda/green-peas. Published 2021. Accessed May 11, 2021.
5. Calories in Trader Joe’s Raw Pumpkin Seeds and Nutrition Facts. Fatsecret.com. https://www.fatsecret.com/calories-nutrition/trader-joes/raw-pumpkin-seeds. Published 2021. Accessed May 11, 2021.
6. Calories in Best Choice Whole Wheat Pasta and Nutrition Facts. Fatsecret.com. https://www.fatsecret.com/calories-nutrition/best-choice/whole-wheat-pasta. Published 2021. Accessed May 11, 2021.
7. Calories in Hannaford Whole Leaf Spinach and Nutrition Facts. Fatsecret.com. https://www.fatsecret.com/calories-nutrition/hannaford/whole-leaf-spinach. Published 2021. Accessed May 11, 2021.
8. Calories in Cooked Asparagus (Fat Added in Cooking) and Nutrition Facts. Fatsecret.com. https://www.fatsecret.com/calories-nutrition/generic/asparagus-cooked-fat-added-in-cooking. Published 2021. Accessed May 11, 2021.
9. Calories in Great Value Broccoli Florets and Nutrition Facts. Fatsecret.com. https://www.fatsecret.com/calories-nutrition/great-value/broccoli-florets. Published 2021. Accessed May 11, 2021.

Simple Ingrediants

This vegetarian dish makes a punch with the hearty and savory flavor.

• Egg noodles
• Baby bella mushrooms
• All-purpose flour
• Butter
• White onion
• Worcestershire sauce
• Vegetable broth

You probably have most of these ingredients in your kitchen already! If you typically eat meat at most meals you can whip this up as a side dish to accompany a regular meal you are accustomed to.

Making Vegetarian Savory

Some of the issues people face when attempting to go vegetarian is the lack of savory msg flavor meat provides. Savory Pasta with Mushrooms can help you in your transition! It tastes like there’s meat… but there isn’t!

Where’s the Beef?

Even though this recipe is great as is, of course you can add in meat. I would recommend adding beef to the pan after the onions turn translucent. Once the beef is browned then add in the mushrooms and the rest of the ingredients as normal.

Worcestershire Sauce

Adding Worcestershire sauce really helps introduce a deeper savory flavor in this and into any dish. Your average Worcestershire sauce includes anchovies so if you are a vegetarian that avoids fish be sure to hunt down one without it in it’s ingredients.

Savory Pasta with Mushrooms

Savory Pasta with Mushrooms is the perfect savory dish that gives the taste of meat but is actually vegetarian!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Total Time 35 minutes mins

Course Dinner

Cuisine American

Servings 5 Servings

Ingredients

  

1x2x3x

• 6 Ounces Large egg noodles dry (~3 and 1/2 cup)
• 2 Tablespoons Butter salted
• 2 Tablespoons White Onion chopped
• 3 Cups Mushrooms sliced
• 3 Cloves garlic minced
• 2 Tablespoons Worcestershire sauce
• 2 Cups Vegetable broth
• 1 Cup All Purpose Flour

Get Recipe Ingredients

Instructions

 

• Measure out your pasta and cook as directed on package.
• In a large pan add 1 tablespoon of butter and onion. Heat unit onions are translucent.
• Add mushrooms, garlic, the rest of your butter, and Worcestershire sauce to the pan.
• While that is cooking combine vegetable broth and flour in a separate bowl.
• Once the mushrooms are soft and tender whisk in the broth and flour mixture.
• Mix and cook additional 5 minutes.
• When done you can mix in the egg noodles or add the mushroom mixture on top of them.

Keyword Pasta, Vegetarian

Tried this recipe?Let us know how it was!

Cinnamon Apple Parfait

This dish is a quick and easy one that doesn’t require ANY cooking! You can make it in under 5 minutes and easy to bring on to run. All you have to do is add a serving of your favorite yogurt (I use Chobani vanilla greek yogurt) to a bowl. Add a chopped apple, a hearty handful of granola, drizzle of honey, and a sprinkle of apple pie spice. This breakfast perfectly balances creamy and crunch. Plus it is festive for fall mornings!

Poached Egg with Avocado Toast

Avocado toast may be the trendiest food out there, but it sure is delicious. Simply toast two (or however many you want) slices of whole grain bread. Swapping your bread from a refined white loaf to one made with whole grains means you will stay full, longer. It takes your body more time to breakdown the grain in whole grain bread whereas in white bread the grain is already partially broken down so it passes through your stomach quicker. Once your bread is toasted slice your avocado in half and add your desired amount to each slice. If you don’t have avocado often the typical amount is about a quarter of an avocado per slice. Mash it down with a fork and top with garlic powder and Everything but The Bagel Seasoning. Now it’s time for your protein. The quickest and easiest way to poach an egg is to add 1/2 cup of water to a mug and crack your egg in it. Place a plate on top and microwave for one minute. Drain the water and it’s ready to go! (This can vary based on mug size and microwave capabilities so test it until you find your perfect microwave length!)

Homemade Vegetarian Breakfast Sandwich

This is a vegetarian breakfast sandwich that even non-vegetarians will love. You’ve definitely had a McMuffin from McDonald’s before because it is quick and easy. Well, now that you have this recipe there is NO EXCUSE for a drive-thru run because you’re short on time. All you need are english muffins, an egg, cheese, and veggie sausage!

Start off by heating up your veggie sausage (I like the Morning Star brand!) on the stove. Once it is nearly done you can crack your egg into the same pan and pop your english muffin down in the toaster. Once the egg about how you like it add the cheese on top so it melts to it. Then, once it’s all done all you have to do is assemble! Take the bottom of your english muffin (is there a top and bottom??) and add your sausage, egg, and cheese. Top off with the other half of the english muffin. Ta-dah!

Peanut Butter Banana Toast

Okay now, if you have never had peanut butter banana toast you are living on a different planet. The best way to make this is with a thick piece of sourdough. Toast it then slather it in (crunchy) peanut butter and banana coins.

Other ways to amp up your toast a bit further is to add hemp hearts, honey, or chocolate chips.

Let me know in the comments what your go-to healthy and quick breakfast is!?

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