Plant proteins provide several nutritional benefits, such as gut-healthy fiber and heart-healthy omega-3s. To help incorporate more plant protein into your diet, registered dietitian and TODAY nutrition editor Natalie Rizzo shares three easy snack recipes that require no more than 30 minutes to prepare. These recipes can be batch-prepped at the start of the week for convenient access to nutritious snacks.
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Air-Fryer Salt and Pepper Tofu is a favorite ingredient of Rizzo. Tofu, made from coagulated soy milk, contains about 22 grams of protein in a half-cup serving, making it an excellent option for recovery after workouts and for supporting bone health, especially during midlife. This versatile ingredient can be pan-fried, baked, crumbled into pasta sauces, or blended into smoothies. Rizzo's air fryer method makes for a crispy and satisfying snack.
Crispy Roasted Edamame offers similar protein benefits thanks to these immature soybeans. A half-cup serving contains 4 grams of fiber and 9 grams of protein, contributing to gut and heart health. While pre-packaged roasted edamame is available for purchase, Rizzo's homemade version can be prepared in about 30 minutes, allowing for customization with your favorite seasonings.
Cinnamon Roasted Walnuts top Rizzo's list for plant-based protein that also promotes brain health. While they provide less protein than other nuts, such as almonds or pistachios, walnuts contain anti-inflammatory compounds beneficial for the brain and heart. Each ounce offers 4 grams of protein and 2 grams of fiber. Rizzo mentions that this fragrant recipe was a family favorite, and walnuts can enhance dishes like Greek yogurt, oatmeal, salads, or roasted vegetables.