13 Vegetarian High Protein Appetizers Under 250 Calories
Vegetarian appetizers can be a great way to start a meal or as a snack. They are often lighter and easier to digest than their meat-based counterparts. Plant-based appetizers can be surprisingly rich in protein when made with ingredients like beans, lentils, tofu, and dairy products. They offer a simple way to add more variety to your menu while still creating satisfying and nutritious snacks.
These high protein appetizers are perfect for vegetarians looking to boost their protein intake. They are also great for those who want to try something new and delicious, and can be enjoyed at any time of day, whether it’s breakfast, lunch, dinner, or as a snack.
Crispy Tofu Bites Approx. 220 calories | 15g protein
Crispy tofu bites are a tasty and healthy snack that can be enjoyed at any time of day. They are high in protein and low in carbs, making them a great option for those looking for a healthier snack. The crispy exterior and soft interior make them a delight to eat. They are perfect as a breakfast or dinner appetizer, and can be served with a side of your favorite dipping sauce.
Ingredients
* 1 block of extra-firm tofu
* 1/2 cup of panko breadcrumbs
* 1/4 cup of grated Parmesan cheese
* 1 egg
* 1/2 teaspoon of salt
* 1/4 teaspoon of black pepper
* 1/4 teaspoon of garlic powder
Instructions
1. Preheat the oven to 400°F (200°C).
2. Cut the tofu into small cubes and dip each cube into the beaten egg and then coat with panko breadcrumbs.
3. Place the coated tofu cubes on a baking sheet lined with parchment paper.
4. Drizzle with a little bit of oil and sprinkle with salt, pepper, and garlic powder.
5. Bake for 20-25 minutes or until golden brown and crispy.
Cottage Cheese Dip Approx. 150 calories | 20g protein
Cottage cheese dip is a high protein dip that is perfect for vegetarians. It is low in calories and rich in nutrients, making it a great snack or appetizer. The creamy texture and mild flavor make it a delight to eat. It is perfect as a dip for vegetables or crackers, and can be served at any time of day.
Ingredients
* 1 cup of cottage cheese
* 1/2 cup of Greek yogurt
* 1 tablespoon of lemon juice
* 1/2 teaspoon of salt
* 1/4 teaspoon of black pepper
* Chopped fresh herbs (optional)
Instructions
1. In a bowl, mix together the cottage cheese, Greek yogurt, lemon juice, salt, and pepper.
2. Taste and adjust the seasoning as needed.
3. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
4. Serve chilled, garnished with chopped fresh herbs if desired.
Greek Yogurt Ranch Approx. 100 calories | 10g protein
Greek yogurt ranch is a healthy and tasty dip that is perfect for vegetarians. It is high in protein and low in calories, making it a great snack or appetizer. The creamy texture and tangy flavor make it a delight to eat. It is perfect as a dip for vegetables or crackers, and can be served at any time of day.
Ingredients
* 1 cup of Greek yogurt
* 1 tablespoon of ranch seasoning
* 1/2 teaspoon of garlic powder
* 1/2 teaspoon of onion powder
* Salt and pepper to taste
Instructions
1. In a bowl, mix together the Greek yogurt, ranch seasoning, garlic powder, and onion powder.
2. Taste and adjust the seasoning as needed.
3. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
4. Serve chilled.
Check Out: 12 Cold High Protein Appetizers
Edamame Salad Cups Approx. 120 calories | 10g protein
Edamame salad cups are a tasty and healthy snack that can be enjoyed at any time of day. They are high in protein and fiber, making them a great option for those looking for a nutritious snack. The crunchy texture and sweet flavor make them a delight to eat. They are perfect as a breakfast or dinner appetizer, and can be served in small cups or containers.
Ingredients
* 1 cup of cooked edamame
* 1/2 cup of cherry tomatoes, halved
* 1/4 cup of sliced red onion
* 1/4 cup of chopped fresh cilantro
* 2 tablespoons of lemon juice
* Salt and pepper to taste
Instructions
1. In a bowl, mix together the edamame, cherry tomatoes, sliced red onion, and chopped cilantro.
2. Drizzle with lemon juice and season with salt and pepper to taste.
3. Spoon the mixture into small cups or containers.
4. Serve chilled.
Protein Deviled Eggs Approx. 140 calories | 12g protein
Protein deviled eggs are a tasty and healthy snack that can be enjoyed at any time of day. They are high in protein and low in calories, making them a great option for those looking for a nutritious snack. The creamy texture and savory flavor make them a delight to eat. They are perfect as a breakfast or dinner appetizer, and can be served at any time of day.
Ingredients
* 6 large eggs, hard-boiled and peeled
* 1/4 cup of Greek yogurt
* 1 tablespoon of Dijon mustard
* 1/2 teaspoon of salt
* 1/4 teaspoon of black pepper
* 1 tablespoon of chopped fresh chives
Instructions
1. Cut the eggs in half lengthwise and scoop out the yolks.
2. In a bowl, mix together the yolks, Greek yogurt, Dijon mustard, salt, and pepper.
3. Spoon the mixture back into the egg white halves.
4. Sprinkle with chopped fresh chives.
Lentil Stuffed Mushrooms Approx. 180 calories | 10g protein
Lentil stuffed mushrooms are a tasty and healthy snack that can be enjoyed at any time of day. They are high in fiber and protein, making them a great option for those looking for a nutritious snack. The earthy flavor and crunchy texture make them a delight to eat. They are perfect as a breakfast or dinner appetizer, and can be served at any time of day.
Ingredients
* 12 large mushrooms, cleaned and stems removed
* 1/2 cup of cooked lentils
* 1/4 cup of grated cheddar cheese
* 1/4 cup of chopped fresh parsley
* 1 tablespoon of olive oil
* Salt and pepper to taste
Instructions
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix together the cooked lentils, grated cheddar cheese, and chopped fresh parsley.
3. Stuff each mushroom cap with the lentil mixture.
4. Drizzle with olive oil and season with salt and pepper to taste.
5. Bake for 15-20 minutes or until the mushrooms are tender.
Caprese Skewers Approx. 100 calories | 5g protein
Caprese skewers are a tasty and healthy snack that can be enjoyed at any time of day. They are high in vitamin C and lycopene, making them a great option for those looking for a nutritious snack. The colorful and fresh ingredients make them a delight to eat. They are perfect as a breakfast or dinner appetizer, and can be served at any time of day.
Ingredients
* 1 cup of cherry tomatoes, halved
* 1/2 cup of fresh mozzarella cheese, sliced
* 1/4 cup of fresh basil leaves
* 10 bamboo skewers
Instructions
1. Thread a cherry tomato, a slice of mozzarella cheese, and a fresh basil leaf onto each skewer.
2. Repeat the pattern until the skewer is full.
3. Serve immediately.
Air Fryer Chickpeas Approx. 120 calories | 5g protein
Air fryer chickpeas are a tasty and healthy snack that can be enjoyed at any time of day. They are high in fiber and protein, making them a great option for those looking for a nutritious snack. The crunchy texture and nutty flavor make them a delight to eat. They are perfect as a breakfast or dinner appetizer, and can be served at any time of day.
Ingredients
* 1 can of chickpeas, drained and rinsed
* 1 tablespoon of olive oil
* 1/2 teaspoon of salt
* 1/4 teaspoon of black pepper
* 1/4 teaspoon of garlic powder
Instructions
1. Preheat the air fryer to 400°F (200°C).
2. In a bowl, mix together the chickpeas, olive oil, salt, pepper, and garlic powder.
3. Cook in the air fryer for 10-15 minutes or until crispy.
4. Serve hot.
Spinach Cottage Cheese Dip Approx. 150 calories | 20g protein
Spinach cottage cheese dip is a high protein dip that is perfect for vegetarians. It is low in calories and rich in nutrients, making it a great snack or appetizer. The creamy texture and mild flavor make it a delight to eat. It is perfect as a dip for vegetables or crackers, and can be served at any time of day.
Ingredients
* 1 cup of cottage cheese
* 1/2 cup of Greek yogurt
* 1/4 cup of chopped fresh spinach
* 1 tablespoon of lemon juice
* 1/2 teaspoon of salt
* 1/4 teaspoon of black pepper
Instructions
1. In a bowl, mix together the cottage cheese, Greek yogurt, chopped fresh spinach, lemon juice, salt, and pepper.
2. Taste and adjust the seasoning as needed.
3. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
4. Serve chilled.
Paneer Tikka Bites Approx. 200 calories | 15g protein
Paneer tikka bites are a tasty and healthy snack that can be enjoyed at any time of day. They are high in protein and low in calories, making them a great option for those looking for a nutritious snack. The creamy texture and spicy flavor make them a delight to eat. They are perfect as a breakfast or dinner appetizer, and can be served at any time of day.
Ingredients
* 1 block of paneer cheese, cut into small cubes
* 1/2 cup of Greek yogurt
* 1 tablespoon of lemon juice
* 1/2 teaspoon of garam masala
* 1/4 teaspoon of cumin powder
* 1/4 teaspoon of cayenne pepper
* 1/4 cup of chopped fresh cilantro
Instructions
1. In a bowl, mix together the paneer cheese, Greek yogurt, lemon juice, garam masala, cumin powder, and cayenne pepper.
2. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
3. Thread the marinated paneer cheese onto skewers.
4. Grill or bake until golden brown.
Egg Salad Cucumber Boats Approx. 140 calories | 12g protein
Egg salad cucumber boats are a tasty and healthy snack that can be enjoyed at any time of day. They are high in protein and low in calories, making them a great option for those looking for a nutritious snack. The creamy texture and fresh flavor make them a delight to eat. They are perfect as a breakfast or dinner appetizer, and can be served at any time of day.
Ingredients
* 4 large eggs, hard-boiled and peeled
* 1/2 cup of Greek yogurt
* 1 tablespoon of Dijon mustard
* 1/2 teaspoon of salt
* 1/4 teaspoon of black pepper
* 2 large cucumbers, sliced
Instructions
1. Cut the cucumbers in half lengthwise and scoop out the seeds.
2. In a bowl, mix together the eggs, Greek yogurt, Dijon mustard, salt, and pepper.
3. Spoon the egg mixture into the cucumber boats.
4. Serve chilled.
Roasted Chickpea Snack Mix Approx. 170 calories | 5g protein
Roasted chickpea snack mix is a tasty and healthy snack that can be enjoyed at any time of day. It is high in fiber and protein, making it a great option for those looking for a nutritious snack. The crunchy texture and nutty flavor make it a delight to eat. It is perfect as a breakfast or dinner appetizer, and can be served at any time of day.
Ingredients
* 1 can of chickpeas, drained and rinsed
* 1 tablespoon of olive oil
* 1/2 teaspoon of salt
* 1/4 teaspoon of black pepper
* 1/4 teaspoon of garlic powder
* 1/4 cup of chopped nuts (optional)
Instructions
1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix together the chickpeas, olive oil, salt, pepper, and garlic powder.
3. Spread the mixture on a baking sheet lined with parchment paper.
4. Roast for 30-40 minutes or until crispy.
5. Mix with chopped nuts, if desired.
Black Bean Pinwheels Approx. 200 calories | 10g protein
Black bean pinwheels are a tasty and healthy snack that can be enjoyed at any time of day. They are high in fiber and protein, making them a great option for those looking for a nutritious snack. The crunchy texture and earthy flavor make them a delight to eat. They are perfect as a breakfast or dinner appetizer, and can be served at any time of day.
Ingredients
* 1 can of black beans, drained and rinsed
* 1/2 cup of Greek yogurt
* 1 tablespoon of olive oil
* 1/2 teaspoon of cumin powder
* 1/4 teaspoon of paprika
* 1 large tortilla
* Shredded cheese (optional)
Instructions
1. In a bowl, mix together the black beans, Greek yogurt, olive oil, cumin powder, and paprika.
2. Spread the mixture on the tortilla, leaving a small border around the edges.
3. Roll up the tortilla tightly.
4. Slice into pinwheels.
5. Serve with shredded cheese, if desired.
