Maintaining a healthy vegan diet, especially when aiming for weight loss, doesn't mean sacrificing flavor or satisfaction. Snacking can be an essential part of a balanced eating plan, helping to manage hunger and prevent overeating during meals. This article provides a comprehensive guide to healthy vegan snacks, offering a variety of options to suit different tastes and nutritional needs. Whether you're fully vegan or simply looking to incorporate more plant-based foods into your diet, these snack ideas will keep you energized and on track with your weight loss goals.
The Importance of Healthy Vegan Snacks
Children have smaller stomachs than adults do. This is why snacks are especially important for your child. Coming up with healthy snack ideas that fit a vegan diet can be challenging. Luckily, countless combinations of plant foods can make up healthy and satisfying snacks - whether you eat fully vegan or are simply interested in reducing animal products in your diet.There’s sometimes the misconception that following a healthy vegan diet, or a vegan diet for weight loss means three strict meals a day and no snacks in between. Even if you’ve eaten a filling, nutritious vegan low calorie breakfast, the mid-morning urge to snack can still be strong.
Quick and Easy Vegan Snacks
For those short on time, here are a few additional snack ideas that you can put together in under 5 minutes. As busy parents, we don’t always have the time or energy to make a snack from scratch. Luckily, there are increasingly more nutrient-rich store-bought vegan snack options to choose from. If you’re short on time, simply pick a few quick or easy-to-make options to cycle through.
Fruit and Nut Butter
Fruit and nut butter, made from blended nuts, is a delicious vegan snack with many nutritional benefits. Fruits provide fiber, vitamins and minerals, while nut butters are rich in fiber and protein that can help you feel full and energized. Popular combinations include bananas or apples with cashew, almond or peanut butter. For the most nutritional benefits, make sure to select a nut butter without added sugar, oil or salt. Nut bars or trail mix are great options.
Guacamole and Crackers
Guacamole is a vegan dip usually made from avocado, onion, garlic and lime juice. It is very healthy and contains many beneficial nutrients. Avocados are an excellent source of monounsaturated fats, fiber and potassium - all of which may promote heart health. You can prepare your own guacamole or purchase a premade version without added salt or sugar. Choose 100% whole-grain crackers to pair with guacamole for a healthy vegan snack.
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Edamame With Sea Salt
Edamame is the name for immature soybeans in their pod. They’re an excellent source of high-quality plant protein. One cup provides close to 17 grams of protein for less than 200 calories. You can prepare edamame by boiling or steaming the pods or by thawing them in your microwave. Sprinkle the warm pods with a little sea salt or soy sauce before chewing on them gently to eat the beans inside.
Trail Mix
Trail mix is a plant-based snack that typically includes nuts, seeds and dried fruit. Some varieties also have chocolate, coconut, crackers or whole grains. Depending on the ingredients, trail mix can be a good source of protein, healthy fats and fiber. However, some varieties may not be vegan or may contain added sugar, salt and oil. To avoid these ingredients, you can easily make your own trail mix by combining your favorite plant-based ingredients.
Rice Cakes and Avocado
Rice cakes are a snack food similar to crackers. They’re made from puffed rice that has been packed together and shaped into circles. The most nutritious rice cakes are made from whole-grain brown rice and contain few other ingredients. Two brown rice cakes provide 14 grams of carbs for less than 70 calories. Rice cakes topped with avocado is a balanced vegan snack with both healthy fats and fiber. You can sprinkle the rice cakes with toasted sesame seeds for extra crunch and flavor.
Hummus and Veggies
Hummus is a vegan dip made from chickpeas, oil, lemon juice, garlic and a sesame seed paste called tahini. It is high in fiber, healthy fats, B vitamins and vitamin C. Homemade versions are generally more nutritious than commercially prepared hummus that may have added vegetable oils and preservatives. You can pair homemade or store-bought hummus with carrot, celery, cucumber, radishes and other raw vegetables for a healthy and crunchy vegan snack.
Fruit and Veggie Smoothies
Smoothies are an excellent on-the-go snack for vegans. Popular smoothie ingredients include fruits and veggies, which are rich in vitamins and minerals. You can easily make your own smoothie by blending plant-based milk or water with your favorite fruits and vegetables, including bananas, berries, spinach and kale. If you follow a vegan diet, consider adding a scoop of flax or chia seeds that provide important omega-3 fatty acids that some vegan diets lack. Fruit and veggie smoothies made with calcium-fortified yogurt or plant milk.
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Oatmeal With Fruit, Nuts or Seeds
Oatmeal is made by heating oats with liquid. It’s commonly eaten as a breakfast food but can be enjoyed at any time of the day for a quick and healthy vegan snack. It’s high in fiber, iron, magnesium and several other vitamins and minerals. Cooking oatmeal with unsweetened almond milk and adding sliced fruit and nuts or seeds can boost the nutrient content. The healthiest way to prepare oatmeal is to make your own or choose instant options without added sugars or salt.
Popcorn With Nutritional Yeast
Popcorn is made by heating dried corn kernels. It can be prepared in an air popper, microwave or a kettle with oil on the stove. When popcorn is made in an air popper, it can be a highly nutritious vegan snack. A two-cup serving has close to 10% of the DV for fiber at only 62 calories. Adding nutritional yeast can boost the nutrition of popcorn even more. This flakey yellow yeast is a high-quality plant protein and usually fortified with zinc and B vitamins. It has a savory taste that some people compare to cheese. Homemade popcorn topped with a sprinkle of nutritional yeast or powdered peanut butter, for some added protein.
Fruit and Nut Bars
Fruit and nut bars are an easy on-the-go snack that can be very nutritious. Brands that have vegan bar options include LaraBars, GoMacro Bars and KIND Bars. A Cashew Cookie LaraBar has five grams of protein, 6% of the DV for potassium and 8% of the DV for iron. You can also make your own fruit and nut bars by combining 1-2 cups of nuts, one cup of dried fruit and 1/4 cup of maple or brown rice syrup. Spread this mixture in a greased 8-inch baking pan and bake for approximately 20 minutes at 325°F.
Peanut Butter and Banana Bites
Peanut butter and banana is a popular and healthy snack combination. Bananas are loaded with potassium and fiber, while peanut butter provides protein and healthy fats. Eating them together can keep you feeling full and satisfied. To make peanut butter and banana bites, slice a banana into thin pieces and spread a layer of peanut butter in between two slices. These treats taste especially delicious when frozen for at least 30 minutes on a baking sheet lined with parchment paper in your freezer.
Dried Coconut and Dark Chocolate
For a healthy vegan snack that will also satisfy your sweet tooth, try eating dried coconut with a few squares of dark chocolate. Dried coconut is made from dehydrated coconut flakes or pieces. Unsweetened varieties are incredibly nutritious, packing 18% of the DV for fiber in just one ounce. As an added bonus, dark chocolate that is at least 65% cacao provides plant compounds and may have a number of health benefits. To make sure your dark chocolate is vegan, look for brands that do not contain any animal products.
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Spiced Nuts
Popular types of nuts include almonds, pistachios, cashews, walnuts, macadamia nuts and pecans. All nuts are an incredibly nutritious vegan snack option. For example, just one ounce of almonds has six grams of protein, over 12% of the DV for fiber and several vitamins and minerals. Nuts are especially delicious when coated in spices. You can buy spiced nuts at most grocery stores. To make homemade spiced nuts, toss your preferred variety in olive oil and seasonings before baking the mix for 15-20 minutes at 350°F.
Seaweed Crisps
Seaweed crisps are made from sheets of seaweed that have been baked, sliced into squares and seasoned with salt. They’re a vegan, low-calorie snack loaded with folate (vitamin B9), fiber and vitamins A and C. Seaweed is also an excellent source of iodine, a nutrient that naturally occurs in seawater and is vital to proper thyroid functioning. When purchasing seaweed crisps, look for varieties with minimal ingredients, such as SeaSnax, which only contains seaweed, olive oil and salt.
Ants on a Log
Ants on a log is the name of a popular snack made from celery sticks stuffed with peanut butter and raisins. This vegan treat is rich in fiber from celery, healthy fats from peanut butter and vitamins and minerals from the raisins. To make ants on a log, simply slice a few stalks of celery into pieces, add peanut butter and sprinkle with raisins.
Almond-Butter-Stuffed Dried Dates
Dates are chewy, brown fruits that grow on palm trees and have a sweet and nutty flavor. They contain natural sugars and fiber that can give you a quick boost of energy. In fact, one date has approximately 18 grams of carbs. For a healthy vegan snack, you can remove the pits of dates and stuff them with almond butter. However, keep in mind that they are high in calories, so remember to watch your portion size.
Frozen Grapes
Grapes are small spherical fruits that grow on vines and come in purple, red, green and black. One cup of grapes has 28% of the DV for vitamin K and 27% of the DV for vitamin C. They are also rich in polyphenols, which are plant compounds that may protect against heart disease and type 2 diabetes. Frozen grapes are a delicious vegan snack. For a refreshing treat, keep grapes in a container in your freezer and enjoy a handful when hunger strikes.
Protein-Packed Vegan Snacks
Protein is an important nutrient to get enough of on a vegan diet. Yet, it’s also one that many parents tend to forget to include enough of into snacks.
Roasted Chickpeas
Chickpeas, also known as garbanzo beans, are spherical and slightly yellow legumes. One cup of chickpeas provides over 14 grams of protein and 71% of the daily value (DV) for folate. They’re also high in iron, copper, manganese, phosphorus and magnesium. Roasted chickpeas are a delicious vegan snack. You can make your own by tossing canned chickpeas in olive oil and seasonings, spreading them on a baking sheet and baking them for 40 minutes or until crunchy at 450°F.
Edamame
Edamame is the name for immature soybeans in their pod. They’re an excellent source of high-quality plant protein. You can prepare edamame by boiling or steaming the pods or by thawing them in your microwave. Sprinkle the warm pods with a little sea salt or soy sauce before chewing on them gently to eat the beans inside.
No-Bake Energy Balls
Energy balls refer to bite-size snacks that are typically made from a mix of oats, nuts, seeds, nut butter, dried fruit, maple syrup and occasionally chocolate chips or other add-ins. Depending on their ingredients, they can be a very nutritious vegan snack with protein, fiber and healthy fats that promote energy and satiety. To make homemade energy balls, you can combine one cup of old-fashioned oats, 1/2 cup of peanut butter, 1/3 cup maple syrup, two tablespoons of hemp seeds and two tablespoons of raisins. Divide and roll the batter into balls and store in your refrigerator. Cookie dough protein bites are the perfect pre-workout snack containing 5 grams of protein per ball! Chewy and soft banana peanut butter oatmeal vegan protein cookies contains almost 10g of protein per serving.
Gluten-Free Vegan Snacks
It can be difficult to find snacks for kids that are both plant-based and gluten-free.
Roasted Chickpeas
Roasted chickpeas or edamame beans with a shelf-stable individual portion of calcium-fortified plant milk.
Fruit Leather
Fruit leather is made from fruit puree that has been thinly flattened, dried and sliced. It has similar nutrients to the fresh fruit from which it is made and is usually high in fiber, vitamins and minerals. However, some packaged fruit leathers have added sugar or color and are not as nutritious as homemade varieties. To make your own, puree fruits of your choice and mix with lemon juice and maple syrup if preferred. Spread the puree in a thin layer on a baking sheet lined with parchment paper and dry it in a dehydrator or in your oven at 140°F for approximately six hours.
Vegan Nut-Free Snack Ideas
Vegan snack ideas that are also nut-free are a combination that’s often hard to avoid. Here are 6 vegan nut-free snack ideas to gather inspiration from if you are trying to avoid nuts and nut-based products.
Vegan Chocolate Hummus
Vegan chocolate hummus, which is great on its own, but even better as a protein-, fiber-, and iron-rich dip for crackers and fruit.
Chocolate Chia Cherry Granola Bars
Chocolate chia cherry granola bars, which are super easy to grab-and-go.
Vanilla Bean Cookies
Vanilla bean cookies - the white beans in this one are not only unexpected, but also a great way to add protein and nutrients to these chewy cookies. I’d experiment with replacing the maple crystals with dates or raisins if you wish to reduce the amount of added sugar in this recipe.
Portable Vegan Snacks
Here are a few portable snack ideas you can easily stuff in your diaper bag or purse, to feed your littles while you’re on the go.
Trail Mix
Trail mix.
Snacks for Trips
School trips and road trips have one thing in common; no access to a fridge. In this case, a thermos can come to the rescue and allow you to pack a few more interesting (and nutrient-rich) options for your little one besides the usual granola bar and crackers.
Mini Caramel Crumbles
Mini caramel crumbles (delicious, sweet, and gooey snack which is mostly naturally sweetened, with minimal amounts of added sugar from maple syrup).
Other Vegan Snack Ideas
Whole wheat crackers topped with avocado and chickpea “egg” salad. This is a great way to infuse your child’s snack with a good dose of plant-based iron.
Fruit purees - bonus points if you can find some that also contain a source of protein and fat, such as chia seeds. Otherwise, simply sprinkle in your own.
Pumpkin power bites, for an easily portable and energy-rich option.
Sweet potato and lentil samosas, for a slightly more intricate, but lovely savory option.
Red lentil granola, for an interesting, and protein-rich take on the typical granola. Enjoy as is, or serve together with some calcium-fortified plant-based yogurt or milk.
Dark chocolate hummus is an easy, gluten-free vegan treat that will satisfy any chocolate craving.
Almond flour muffins stay soft and succulent - and only need five minutes to prep!
Date and coconut balls are a nutritious gluten-free, vegan, nut-free, and refined sugar-free snack.
Pumpkin spice hummus is a delicious dessert dip that’s perfect for fall.
This easy raspberry salsa is inspired by the Pico De Gallo.
These super crunchy oven roasted lentils are a great healthy snack to have on hand !
Quick and delicious veggie side dish. High Protein, low carb, vegan and done within 10-12 minutes.
Did you know parsnips make delicious fries?! These oven baked fries are golden brown and seasoned to perfection. Parsnip fries make a tasty snack or side dish with a meal.
Easy baked plantain chips! All you need is green plantains, oil, and salt to make crispy, better than store-bought, homemade plantain chips. Perfect for dipping, snacking, or even meal prep.
This delicious spicy edamame recipe takes less than 10 minutes to make. It’s made with toasted sesame oil and Schichimi Togarashi (Japanese 7 Spice). You can make it as spicy as you’d like.
These vegan onigiri, or Japanese rice balls, are easy to make, tasty, and filling! They make a great lunchbox meal or a quick snack.