Hey there, snack lovers! Are you ready to dive into a world of delicious and healthy vegan treats?
I’ve got a treasure trove of plant-based goodies that’ll make your taste buds dance and keep you feeling great.
Whether you’re a long-time vegan or just looking to add more plant-based options to your snack rotation, you’re in for a treat.
From crunchy veggies to sweet fruits, and from savory bites to indulgent desserts, we’ve got something for every craving.
So, grab a seat and get ready to discover your new favorite snacks!
Fruits and Vegetables
Apple Slices with Peanut Butter
Who doesn’t love the classic combo of apples and peanut butter? It’s like they were made for each other!
Slice up a crisp, juicy apple and pair it with creamy peanut butter for a perfect balance of sweet and salty.
This snack is not only delicious but also packed with nutrients.
You’ll get fiber and vitamins from the apple, plus protein and healthy fats from the peanut butter. It’s a great way to keep your energy up between meals.
Nutrition info (1 medium apple with 2 tbsp peanut butter): 283 calories, 8g protein, 16g fat, 31g carbs, 7g fiber.
Carrot Sticks with Hummus
Crunch meets creamy in this satisfying snack. Carrot sticks are nature’s perfect finger food, and when you dip them in smooth, garlicky hummus, magic happens!
Carrots are full of beta-carotene, which is great for your eyes and skin. Hummus, made from chickpeas, adds protein and fiber to keep you feeling full.
It’s a win-win combo that’s as nutritious as it is delicious.
Nutrition info (1 cup carrot sticks with 2 tbsp hummus): 107 calories, 3g protein, 5g fat, 14g carbs, 5g fiber.
Celery Sticks with Almond Butter
If you’re looking for a low-calorie crunch, celery is your go-to veggie. Pair it with rich, creamy almond butter, and you’ve got a snack that’s both refreshing and satisfying.
Celery is mostly water, which helps keep you hydrated. Almond butter brings protein, healthy fats, and vitamin E to the party. It’s a great post-workout snack to refuel your body.
Nutrition info (4 celery sticks with 2 tbsp almond butter): 204 calories, 7g protein, 18g fat, 8g carbs, 4g fiber.
Cucumber Rounds
Cool as a cucumber? You bet! These crisp, refreshing slices are perfect for hot summer days or when you need a light, hydrating snack.
Cucumbers are super low in calories but high in water content, making them great for staying hydrated.
They also contain antioxidants that can help reduce inflammation in your body. Munch on them plain or add a sprinkle of salt for extra flavor.
Nutrition info (1 cup sliced cucumbers): 16 calories, 1g protein, 0g fat, 4g carbs, 1g fiber.
Cherry Tomatoes
These little red gems are like nature’s candy! Pop them in your mouth for a burst of sweet-tart flavor that’ll wake up your taste buds.
Cherry tomatoes are loaded with vitamin C and lycopene, an antioxidant that’s great for your heart health. They’re perfect for snacking on their own or adding to a quick salad for a more substantial snack.
Nutrition info (1 cup cherry tomatoes): 27 calories, 1g protein, 0g fat, 6g carbs, 2g fiber.
Frozen Grapes
Here’s a cool trick: freeze some grapes for a refreshing, icy treat! It’s like nature’s sorbet, perfect for satisfying your sweet tooth without added sugar.
Grapes are full of antioxidants and have a high water content, making them both nutritious and hydrating. Freezing them doesn’t change their nutritional value, but it does make them extra refreshing on a hot day.
Nutrition info (1 cup frozen grapes): 62 calories, 1g protein, 0g fat, 16g carbs, 1g fiber.
Banana Chips
Craving something crunchy and sweet? Banana chips are your answer! These crispy little slices of banana are a fun twist on the classic fruit.
While banana chips are often fried, you can find baked versions for a healthier option. They’re a good source of potassium and fiber. Just remember, they’re more calorie-dense than fresh bananas, so enjoy them in moderation.
Nutrition info (1 oz banana chips): 147 calories, 1g protein, 10g fat, 16g carbs, 2g fiber.
Dried Fruit Mix
A handful of dried fruit is like a portable burst of sweetness. Mix it up with raisins, cranberries, apricots, and mangoes for a variety of flavors and nutrients.
Dried fruits are concentrated sources of natural sugars, fiber, and various vitamins and minerals. They’re great for quick energy, but because they’re calorie-dense, it’s best to stick to smaller portions.
Nutrition info (1/4 cup mixed dried fruit): 133 calories, 1g protein, 0g fat, 35g carbs, 3g fiber.
Nuts and Seeds
Mixed Nuts
When you need a protein-packed snack, mixed nuts are the way to go. A handful of almonds, cashews, walnuts, and pistachios gives you a variety of flavors and nutrients.
Nuts are rich in healthy fats, protein, and fiber, making them a satisfying snack that can help keep you full. They’re also packed with vitamins and minerals like vitamin E and magnesium.
Nutrition info (1 oz mixed nuts): 173 calories, 5g protein, 16g fat, 6g carbs, 3g fiber.
Roasted Pumpkin Seeds
Don’t toss those pumpkin seeds! Roast them for a crunchy, savory snack that’s full of nutrients. They’re great on their own or sprinkled on salads.
Pumpkin seeds are a good source of zinc, which is important for immune function. They also contain healthy fats and protein, making them a nutritious and satisfying snack.
Nutrition info (1 oz roasted pumpkin seeds): 151 calories, 7g protein, 13g fat, 5g carbs, 2g fiber.
Trail Mix
Hit the trail (or just your couch) with a handful of trail mix. It’s a perfect blend of nuts, seeds, and dried fruits that gives you both quick and sustained energy.
You can buy pre-made trail mix or make your own with your favorite ingredients. It’s a great way to get a variety of nutrients in one snack, including protein, healthy fats, and fiber.
Nutrition info (1/4 cup trail mix): 173 calories, 5g protein, 12g fat, 16g carbs, 2g fiber.
Sunflower Seeds
These little seeds pack a big nutritional punch! They’re crunchy and satisfying, with a mild, nutty flavor that’s hard to resist.
Sunflower seeds are rich in vitamin E, an antioxidant that’s great for your skin and immune system. They also provide protein and healthy fats, making them a nutritious snack option.
Nutrition info (1 oz sunflower seeds): 164 calories, 5g protein, 14g fat, 6g carbs, 3g fiber.
Almonds
Almonds are a snacking superstar! They’re crunchy, satisfying, and loaded with nutrients. Grab a handful when you need a quick energy boost.
These nuts are high in vitamin E, magnesium, and protein. They’re also a good source of fiber, which can help keep you feeling full and satisfied between meals.
Nutrition info (1 oz almonds): 164 calories, 6g protein, 14g fat, 6g carbs, 3g fiber.
Cashews
Cashews have a rich, buttery flavor that makes them irresistibly snackable. They’re slightly softer than other nuts, with a creamy texture when you bite into them.
These nuts are a good source of iron and zinc, which are important for immune function.
They also contain heart-healthy monounsaturated fats and protein, making them a nutritious choice for snacking.
Nutrition info (1 oz cashews): 157 calories, 5g protein, 12g fat, 9g carbs, 1g fiber.
Savory Snacks
Popcorn
Who doesn’t love popcorn? It’s light, crunchy, and endlessly customizable.
Air-pop your own kernels and season them with nutritional yeast for a cheesy flavor, or sprinkle on some herbs for a savory twist.
Popcorn is actually a whole grain, which means it’s a good source of fiber. It’s also low in calories when air-popped, making it a great option for guilt-free snacking.
Nutrition info (3 cups air-popped popcorn): 93 calories, 3g protein, 1g fat, 19g carbs, 4g fiber.
Kale Chips
Kale yeah! These crispy, savory chips are a great alternative to potato chips. They’re easy to make at home – just toss kale leaves with a bit of oil and your favorite seasonings, then bake until crispy.
Kale is a nutritional powerhouse, packed with vitamins A, C, and K. When baked into chips, it retains most of its nutrients while transforming into a satisfying crunchy snack.
Nutrition info (1 cup kale chips): 50 calories, 2g protein, 3g fat, 5g carbs, 1g fiber.
Roasted Chickpeas
Craving something crunchy and savory? Roasted chickpeas are your new best friend. They’re crispy on the outside, tender on the inside, and perfect for snacking.
Chickpeas are high in protein and fiber, making them a filling snack. They’re also versatile – you can season them with anything from simple salt and pepper to more exotic spice blends.
Nutrition info (1/4 cup roasted chickpeas): 120 calories, 6g protein, 3g fat, 18g carbs, 5g fiber.
Vegetable Chips
Swap out your regular potato chips for these colorful veggie versions. Made from beets, sweet potatoes, parsnips, or other root vegetables, they offer a variety of flavors and nutrients.
While they’re still a treat, vegetable chips often have more vitamins and minerals than regular potato chips.
They’re a fun way to get more veggies into your diet, but remember to enjoy them in moderation.
Nutrition info (1 oz mixed vegetable chips): 130 calories, 1g protein, 7g fat, 16g carbs, 3g fiber.
Rice Cakes with Avocado
Rice cakes are a classic low-calorie snack, but let’s make them more exciting and nutritious by adding some creamy avocado on top!
The rice cake provides a satisfying crunch, while the avocado adds healthy fats and makes the snack more filling. Add a sprinkle of salt and pepper or some red pepper flakes for extra flavor.
Nutrition info (1 rice cake with 1/4 avocado): 90 calories, 2g protein, 6g fat, 10g carbs, 2g fiber.
Edamame
These young soybeans are a protein-packed snack that’s fun to eat. Just steam them and sprinkle with a bit of salt. Pop the beans out of the pods for a satisfying and nutritious nibble.
Edamame is rich in plant-based protein and fiber, making it a filling snack. It’s also a good source of vitamins and minerals, including folate and vitamin K.
Nutrition info (1/2 cup shelled edamame): 94 calories, 9g protein, 4g fat, 7g carbs, 4g fiber.
Seaweed Snacks
For a taste of the ocean, try some crispy seaweed snacks. They’re light, crispy, and packed with umami flavor. Plus, they’re super low in calories!
Seaweed is rich in iodine, which is important for thyroid function. It also contains various vitamins and minerals.
These snacks are a great option when you’re craving something salty but want to keep things light.
Nutrition info (1 package seaweed snacks): 30 calories, 1g protein, 2g fat, 1g carbs, 1g fiber.
Sweet Treats
Dark Chocolate
Who says vegans can’t enjoy chocolate? Dark chocolate (70% cocoa or higher) is often vegan and makes for a rich, satisfying treat.
Dark chocolate is packed with antioxidants and may have benefits for heart health when consumed in moderation.
It also contains some fiber and iron. Remember, a little goes a long way with this intense treat!
Nutrition info (1 oz 70% dark chocolate): 170 calories, 2g protein, 12g fat, 13g carbs, 3g fiber.
Energy Balls
These little powerhouses are perfect for a quick energy boost. Made with ingredients like dates, nuts, and oats, they’re sweet, chewy, and packed with nutrients.
Energy balls are typically high in fiber and healthy fats, which can help keep you feeling full.
They’re also customizable – you can add protein powder, chia seeds, or dried fruit to boost their nutritional profile.
Nutrition info (1 energy ball): 100 calories, 3g protein, 5g fat, 12g carbs, 2g fiber.
Fruit Leather
Remember fruit roll-ups as a kid? Fruit leather is the grown-up, healthier version. It’s chewy, sweet, and made from real fruit.
While fruit leather is still a concentrated source of sugar, it retains some of the fiber and nutrients from the original fruit. Look for versions made with 100% fruit, or make your own at home for a healthier treat.
Nutrition info (1 oz fruit leather): 78 calories, 0g protein, 0g fat, 20g carbs, 1g fiber.
Vegan Cookies
Yes, you can have cookies on a vegan diet! There are tons of delicious vegan cookie recipes out there, from classic chocolate chip to oatmeal raisin.
While cookies should still be considered a treat, vegan versions often use healthier ingredients like whole grain flour, natural sweeteners, and nutrient-rich add-ins like nuts or dried fruit.
Nutrition info (1 medium vegan cookie): 130 calories, 2g protein, 6g fat, 18g carbs, 1g fiber.
Coconut Chips
Crispy, sweet, and tropical, coconut chips are a fun alternative to potato chips. They’re made from coconut meat that’s been sliced thin and baked until crispy.
Coconut chips are high in healthy fats, which can help keep you feeling satisfied. They’re also a good source of fiber. Just keep an eye on portion sizes, as they can be quite calorie-dense.
Nutrition info (1 oz coconut chips): 180 calories, 2g protein, 13g fat, 13g carbs, 7g fiber.
Dips and Spreads
Guacamole with Veggie Sticks
Guacamole isn’t just for tortilla chips! Pair this creamy avocado dip with crunchy veggie sticks for a nutritious and satisfying snack.
Avocados are rich in healthy monounsaturated fats and fiber.
When you pair guacamole with veggie sticks, you’re getting a good balance of fats, fiber, and various vitamins and minerals.
Nutrition info (1/4 cup guacamole with 1 cup mixed veggie sticks): 160 calories, 2g protein, 14g fat, 11g carbs, 7g fiber.
Salsa with Tortilla Chips
Salsa is a low-calorie flavor bomb that pairs perfectly with crunchy tortilla chips. Look for baked tortilla chips for a healthier option.
Salsa is packed with vegetables, making it a good source of vitamins and antioxidants. The tortilla chips provide some satisfying crunch. Just be mindful of portion sizes with the chips.
Nutrition info (1/4 cup salsa with 1 oz baked tortilla chips): 150 calories, 2g protein, 6g fat, 23g carbs, 3g fiber.
Baba Ganoush with Pita Bread
Baba ganoush is a creamy, smoky eggplant dip that’s perfect with warm pita bread. It’s like hummus’s slightly more sophisticated cousin!
This dip is packed with nutrients from eggplant, including fiber and antioxidants. The tahini in baba ganoush provides healthy fats and protein.
When paired with whole wheat pita, you’ve got a satisfying and nutritious snack.
Nutrition info (1/4 cup baba ganoush with 1 small whole wheat pita): 190 calories, 5g protein, 9g fat, 24g carbs, 4g fiber.
Vegan Tzatziki with Cucumber Slices
Who says you need dairy for tzatziki? This vegan version made with plant-based yogurt is just as cool and refreshing as the original.
Vegan tzatziki is typically lower in calories than the dairy version but still provides probiotics from the plant-based yogurt.
Cucumber slices add extra crunch and hydration, making this a perfect summer snack.
Nutrition info (1/4 cup vegan tzatziki with 1 cup cucumber slices): 70 calories, 2g protein, 3g fat, 9g carbs, 2g fiber.
Beverages
Smoothies
Smoothies are like a drinkable snack that you can pack full of fruits, veggies, and other nutritious ingredients. They’re perfect for when you need a quick energy boost.
The great thing about smoothies is how customizable they are.
You can add leafy greens for extra nutrients, plant-based protein powder for staying power, or chia seeds for omega-3s. The possibilities are endless!
Nutrition info (1 cup mixed fruit smoothie): 130 calories, 1g protein, 1g fat, 33g carbs, 4g fiber.
Green Juices
Green juices are a refreshing way to get a concentrated dose of nutrients from vegetables. They’re especially great if you struggle to eat enough veggies in your regular meals.
While juicing removes the fiber from fruits and vegetables, it leaves behind many of the vitamins, minerals, and beneficial plant compounds.
Just remember that green juice shouldn’t replace whole fruits and vegetables in your diet entirely.
Nutrition info (1 cup green juice): 70 calories, 2g protein, 0g fat, 16g carbs, 0g fiber.
Final Thoughts
Wow, we’ve covered a lot of ground in our vegan snack adventure!
From crunchy veggies to creamy dips, and from sweet treats to savory bites, there’s a whole world of delicious plant-based snacking out there waiting for you to explore.
Remember, the key to healthy snacking is variety and moderation. Mix things up to keep your taste buds happy and to ensure you’re getting a wide range of nutrients.
And most importantly, have fun with your food! Snack time should be something you look forward to, not a chore.
