It can be difficult to come up with nutritious snack ideas that are vegan-friendly. Since the vegan diet consists solely of plant foods and eliminates all animal products, snack options are restricted. Fortunately, there are endless varieties of plant foods that can be made into nutritious and satisfying snacks, whether you eat completely vegan or just want to cut down on animal products in your diet.
1. Fruit and Nut Butter
Fruit and nut butter, made from blended nuts, is a delicious vegan snack with many nutritional benefits. Fruits provide fibre, vitamins and minerals, while nut butters are rich in fibre 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.
2. 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. For example, avocados are an excellent source of monounsaturated fats, fibre 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.
3. 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 (155 grams) 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.
4. 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 fibre.
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 favourite plant-based ingredients.
5. Roasted Chickpeas
Chickpeas, also known as garbanzo beans, are spherical and slightly yellow legumes. One cup (164 grams) 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 (230°C).