Vegetarians tend to have a lower body mass index than meat eaters and experience fewer incidences of chronic disease, reports the American Dietetic Association. Vegetables and fruits, which form the bulk of a vegetarian diet, are naturally low in calories. When snacking, you might reach for higher calorie fare, such as nuts, hummus and cheese, and processed vegetarian bars and cereals can also be loaded with extra calories. If you are tired of reaching for the standard banana or apple, make flavorful, low-calorie vegetarian snacks at home.
Crunchy
Tossing rinsed and dry kale leaves with 1 tsp. of olive oil and then baking in a 300 degree F oven for about 20 minutes, or until they are crispy creates a satisfying, earthy-flavored chip. Dust with salt or nutritional yeast to add flavor with minimal calories. Air-popped popcorn contains just 31 calories per cup. Try tossing with 1 tbsp. of Parmesan cheese or truffle salt or spritz with a bit of cooking spray and top with 1 tsp. of brown sugar and a pinch of cinnamon. Tear three nori sheets into three strips and coat with brown rice syrup, sesame oil, cayenne and course salt and then bake for 20 minutes at 350 degrees F, flipping once, for a sweet and salty treat with 44 calories per strip.
Dips
Hummus is a go-to vegetarian snack, but commercial versions may contain almost 100 calories per scanty 2-tbsp. serving. You can create a bean dip without the calorie-dense olive oil and tahini by processing together canned chickpeas, garlic cloves, white wine vinegar and roasted red pepper in a food processor. Eat a 38-calorie, 2-tbsp. serving of this dip with endive leaves, carrot coins and celery sticks. For another quick, low-cal dip, blend together low-fat cottage cheese, Greek yogurt, lemon juice, fresh dill and chopped scallions. Use 1-oz. of baked chips or rice cakes to scoop up the mixture.
Smoothies
Commercial smoothies may be high in calories, but you can control the contents when you make them at home. For a sweet smoothie, blend together half of a frozen banana, 1 cup frozen strawberries, 1 scoop of soy protein powder and 1 cup of soy milk for a filling snack with 265 calories. Substitute blueberries or peaches for the strawberries and hemp protein for the soy if you prefer. You can also make savory smoothies with a combination of cucumber, romaine lettuce, parsley, tomatoes, lemon juice and spinach leaves for minimal calories.
Soup or Salad
Modest servings of vegetarian salads and soups make tasty, satisfying snacks. Create a vegetable soup by heating vegetable broth and adding quick-cooking vegetables such as peas, broccoli and diced squash for a low-calorie, comforting snack on a cold day. You could also toss together raw baby spinach with the segments from one orange, ½ tbsp. of slivered almonds and 1 tsp. of olive oil mixed with red wine vinegar for a 200-calorie, nutrient-rich option. Mix ½ cup of quinoa with chopped pepper, ¼ cup of black beans, fresh cilantro, lime juice, ground cumin and 1 tsp. of olive oil for a heartier salad with 206 calories.
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