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Creating healthy snack ideas that fit a vegan diet can be challenging.
This is because the vegan diet includes only plant foods and excludes all animal products, limiting the selection of snacks.
Fortunately, countless plant-based food combinations can make healthy and satisfying snacks , whether you’re completely vegan or simply interested in cutting out animal-based products in your diet.
24 healthy vegan snacks that are tasty and nutritious
1. Fruit and nut butter
Fruit Nut Butter, made from mixed 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 energetic.
Popular combinations include bananas or apples with cashew, almond, or peanut butter.
For the most nutritional benefits, be sure to select a nut butter with no added sugar, oil, or salt.
2. Guacamole and cookies
Guacamole is a vegan dressing generally made from avocado, onion, garlic, and lemon juice.
It is very healthy and contains many beneficial nutrients. For example, avocados are an excellent source of monounsaturated fats, fiber, and potassium, which can promote heart health.
You can make your own guacamole or buy a pre-made version without adding salt or sugar. Choose 100% whole grain crackers to pair with guacamole for a healthy vegan snack.
3. Edamame with sea salt
Edamame is the name of the immature soybeans in its pod.
They are an excellent source of high-quality plant protein. One cup (155 grams) provides about 17 grams of protein for less than 200 calories.
You can prepare Edamame by boiling or steaming the pods or thawing in your microwave. Sprinkle the warm pods with a little sea salt or soy sauce before chewing gently to eat the beans inside.
4. Trail Mix
The trail mix is a plant-based snack that typically includes nuts, seeds, and dried fruit. Some varieties also have chocolate, coconut, cookies, 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 ingredient mix by combining your favorite plant-based ingredients.
5. Roasted Chickpeas
Chickpeas are spherical and slightly yellow legumes.
One cup (164 grams) of chickpeas provides more than 14 grams of protein and 71% of the Daily Value (DV) for folate. They are 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 out on a baking sheet, and baking for 40 minutes or until crisp at 450 ° F (230 ° C).
6. Leather or fruit skin
Fruit leather is made from fruit puree that has been flattened, dried, and sliced.
It has similar nutrients to the fresh fruit from which it is made and is generally high in fiber, vitamins, and minerals. However, some packaged fruit leathers have added sugar or color and are not as nutritious as home varieties.
To make your own, puree the fruits of your choice and mix with lemon juice and maple syrup, if you prefer.
Spread the puree in a thin layer on a parchment paper lined baking sheet and dry in a dehydrator or in your oven at 140 ° F (60 ° C) for about six hours.
7. Rice and avocado cakes
Rice cakes are a snack similar to cookies. They are made from puffed rice that has been packed and shaped into circles.
The most nutritious rice cakes are made from brown rice and contain a few other ingredients. Two brown rice cakes provide 14 grams of carbohydrates for less than 70 calories.
Avocado Rice Cakes are a vegan snack balanced with healthy fats and fibers. You can drizzle the rice cakes with toasted sesame seeds for extra crunchiness.
8. Hummus and vegetables
Hummus is a vegan sauce 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 carrots, celery, cucumbers, radishes, and other raw veggies for a healthy, crunchy vegan snack.
9. Fruit and vegetable smoothies
Smoothies are a great snack for vegans.
Popular smoothie ingredients include fruits and vegetables, which are rich in vitamins and minerals. You can easily make your own smoothie by mixing plant-based milk or water with your favorite fruits and vegetables, such as bananas, berries, spinach, and kale.
If you’re on a vegan diet, consider adding a tablespoon of flax or chia seeds that provide important omega-3 fatty acids that some vegan diets lack.
10. Oatmeal with fruits, nuts or seeds
Oatmeal is made by heating the oatmeal with liquid. It is commonly eaten as a breakfast, but can be enjoyed at any time of the day for a quick and healthy vegan snack.
It is high in fiber, iron, magnesium, and several other vitamins and minerals. Cooking oatmeal with unsweetened almond milk and adding sliced or seeded fruits and nuts can increase the nutrient content.
The healthiest way to prepare oatmeal is to make your own or choose instant options with no added sugar or salt.
11. Homemade Tortilla Chips and Salsa
The sauce is typically made from chopped tomatoes, onions, lemon juice, salt, and seasonings.
It is rich in vitamin C, potassium, and the beneficial plant compound lycopene from tomatoes. High intakes of lycopene have been linked to a lower risk of heart disease.
Salsa is commonly eaten with tortilla chips, but store-bought chips are often made with vegetable oil and excess salt. To make your own, simply slice up some tortillas, stick them with olive oil, and bake for 15 minutes at 350 ° F (175 ° C).
12. Popcorn with nutritional yeast
Popcorn is made by heating dried corn kernels. It can be prepared on an air stove, in a microwave or in a kettle with oil.
When popcorn is made in an air popper, it can be a highly nutritious vegan snack. A two-cup (16-gram) serving has about 10% of the DV for fiber with just 62 calories.
Adding nutritional yeast can further increase the nutrition of the popcorn. This flaky yellow yeast is a high-quality plant protein and is generally fortified with zinc and B vitamins. It has a flavorful flavor that some people liken to cheese.
13. Homemade granola
There are many types of granola, but most contain oats, nuts or seeds, dried fruit, spices, and a sweetener.
Many store-bought granola are loaded with sugar and vegetable oil. On the other hand, homemade varieties can be a healthy vegan snack rich in fiber, protein, and healthy fats.
To make your own granola, combine old-fashioned oats, almonds, pumpkin seeds, raisins, and cinnamon with melted coconut oil and maple syrup. Spread the mixture on a lined baking sheet and bake for 30–40 minutes over low heat in your oven.
14. Fruit and nut bars
Fruit and nut bars are a take-out snack that can be very nutritious.
Brands that have vegan bar options include LaraBars, GoMacro Bars, and Kind Bars. A cashew cracker LaraBar (48 grams) 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 (125–250 grams) of walnuts, one cup (175 grams) of dried fruit, and 1/4 cup (85 grams) of maple syrup or brown rice.
Spread this mixture into a greased 8-inch (20 cm) baking pan and bake for approximately 20 minutes at 325 ° F (165 ° C).
15. Homemade White Bean Dip and Pita Chips
White bean dip is typically made by mixing white beans or cannellini with olive oil, lemon juice, garlic, and fresh herbs.
Navy beans have an impressive nutrient profile – they contain about five grams of protein, more than 10% of the DV for iron, and four grams of fiber in just 1/4 cup (50 grams).
Pairing the pita chips with the white bean dip is a healthy vegan snack. You can make homemade pita chips by cutting whole grain pita chips, brushing them with olive oil, and baking for 10 minutes at 400 ° F (205 ° C).
16. Peanut butter and sliced banana
Peanut butter and banana is a popular and healthy snack combination.
Bananas are loaded with potassium and fiber, while peanut butter provides healthy protein and fats. Eating them together can make you feel full and satisfied.
To make peanut butter banana bites, cut a banana into thin pieces and spread a layer of peanut butter between two slices.
These treats taste especially delicious when frozen for at least 30 minutes on a parchment paper lined baking sheet in your freezer.
17. Dried coconut and dark chocolate
For a healthy vegan snack that also satisfies your sweet tooth, try eating dried coconut with a few squares of dark chocolate.
Dried coconut is made from dried coconut flakes or chunks. The unsweetened varieties are incredibly nutritious, containing 18% of the DV for fiber in just one ounce (28 grams).
As a bonus, dark chocolate that contains at least 65% cocoa provides plant compounds and can have several health benefits. To ensure your dark chocolate is vegan, look for brands that do not contain any animal products.
18. Baked vegetable chips
Baked vegetable chips made from sliced vegetables, dehydrated or baked at low temperatures, make a delicious vegan snack.
Depending on the type of vegetable, baked vegetable chips provide a variety of nutrients. For example, dried carrots are loaded with vitamin A, while baked beet potatoes are rich in potassium and folate.
You can make your own vegetable chips by baking thinly sliced vegetables at 200–250 ° F (90–120 ° C) for 30–60 minutes.
19. 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 (23 grams) of almonds has six grams of protein, more than 12% of the DV for fiber, and various vitamins and minerals.
Walnuts are especially delicious when covered in spices. You can buy spiced nuts at most grocery stores.
To make homemade seasoned nuts, mix your preferred variety in olive oil and seasonings before baking the mixture for 15 to 20 minutes at 350 ° F (175 ° C).
20. Seaweed chips
Seaweed chips are made from sheets of seaweed that have been baked, diced, and seasoned with salt.
They are a low-calorie, vegan snack loaded with folate (vitamin B9), fiber, and vitamins A and C. Seaweed is also an excellent source of iodine, a nutrient that occurs naturally in seawater and is vital for the proper functioning of the thyroid.
When shopping for seaweed chips, look for varieties with minimal ingredients, such as SeaSnax, which only contains seaweed, olive oil, and salt.
21. No-bake energy balls
Energy balls refer to bite-sized snacks that are typically made from a mixture of oatmeal, nuts, seeds, nut butter, dried fruit, maple syrup, and the occasional chocolate chip or other add-ons.
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 (90 grams) of old-fashioned oatmeal, 1/2 cup (125 grams) of peanut butter, 1/3 cup (113 grams) of maple syrup, two tablespoons of hemp seeds and two tablespoons of raisins.
Divide and roll the dough into balls and store in your refrigerator.
22. Ants on a log
Ants on a Log is the name of a popular snack made of celery sticks filled with peanut butter and raisins.
This vegan treat is rich in fiber from celery, healthy fats from peanut butter, and vitamins and minerals from raisins.
To make ants on a log, simply cut some celery stalks into pieces, add the peanut butter, and sprinkle with the raisins.
23. Dried dates stuffed with almond butter
Dates are chewy, brown fruits that grow on palm trees and have a sweet, nutty flavor.
They contain natural sugars and fiber that can give you a quick energy boost. In fact, a date has approximately 18 grams of carbohydrates.
For a healthy vegan snack, you can remove the holes from the dates and fill them with almond butter. However, keep in mind that they contain a lot of calories, so remember to watch your portion size.
24. Frozen grapes
Grapes are small spherical fruits that grow on vines and come in purple, red, green, and black.
One cup (151 grams) 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 can protect against heart disease and diabetes. type 2.
Frozen grapes are a delicious vegan snack. For a refreshing treat, keep the grapes in a container in your freezer and enjoy a handful when the hunger strikes.
The bottom line
- If you are following a vegan diet, or trying to reduce the amount of animal-based foods you eat, having plant-based snacks on hand is a good idea.
- The vegan snacks above are a great way to fight hunger between meals.
- They are easy to make and are a nutritious option for vegans and those just looking to eat more plant foods.
