24 Healthy Vegan Snack Ideas
Holding healthy snacks that fit a vegetarian diet can be challenging.
This is because the Vegan diet includes only plant foods and excludes all animal products by limiting the selection of snacks.
Fortunately, a plethora of plant-based food combinations can create healthy and satisfying snacks, whether you’re completely vegan or interested in cutting out animal products in your diet.
Here are 24 healthy vegan snacks that are delicious and nutritious.
1. Fruit and Nuts Butter
Fruits and almond butter made from mixed nuts are some of the most delicious vegetarian foods with many nutrients.
Fruits provide fiber, vitamins and minerals, but almond butter contains plenty of fiber and protein that can help you feel full and strong.
Popular combinations include bananas or apples with cashew, almond or peanut butter.
For the most nutritious benefits, be sure to choose almond butter without any added sugar, oil or salt.
2. Guacamole and Crackers
Guacamole is a vegan sauce usually made with avocado, onion, garlic and lime juice.
It is very healthy and contains many beneficial nutrients. Avocados, for example, are a great source of saturated fat, fiber, and potassium, all of which can improve heart disease.
You can make your own guacamole or buy a pre-made version without any added salt or sugar. Choose 100% whole grain crackers to pair with guacamole for a healthy vegan snack.
3. Edamame with Sea Salt
The name of immature soybean in the pod of Adamme.
They are a great source of high-quality plant protein. One cup (155 grams) provides about 17 grams of protein for less than 200 calories.
You can prepare adamant by boiling or steaming the pods or melting them in your microwave. Sprinkle the warm shells with a little sea salt or soy sauce and gently chew the beans inside.
4. Mixed Nuts
The almond mixture is a plant-based snack that usually includes nuts, seeds and dried fruit. Some varieties also contain chocolate, coconut, crackers or whole grains.
Depending on the ingredients the trail mix can be a good source of protein, healthy fats and fiber.
However, some varieties may not be vegan or have added sugar, salt, and oil. To avoid these ingredients, you can easily create your own trail mix by combining your desired plant-based ingredients.
5. Roasted Chickpeas
Chickpeas, also known as garbanzo beans, have round and slightly yellow colored lemons.
One cup (144 grams) of gram folate provides more than 14 grams of protein and 711% of the daily value. It also contains high levels of iron, copper, manganese, phosphorus and magnesium.
Fried lentils make delicious vegan snacks. You can make your own by soaking the canned lentils in olive oil and seasoning and spreading it on a baking sheet for 40 minutes or at 450 degrees Fahrenheit (230 degrees Celsius).
6. Skin Fruit
The skin of the fruit is made from finely ground, dried and cut fruit puree.
It contains nutrients similar to fresh fruit that are usually high in fiber, vitamins and minerals. However, some packaged fruit skins have added sugar or color and are not as nutritious as home varieties.
Make the fruit of your choice and mix it with lemon juice and maple syrup if you like. Spread the puree in a thin layer on a baking sheet lined with parquet paper and let it dry for about six hours in a dehydrator or in your oven at 140 degrees Fahrenheit (60 degrees centigrade).
7. Rice and Avocado Cake
A snack is similar to rice cake crackers. These are made from puffed rice which is packed and shaped into circles.
The most nutritious rice cakes are made from brown rice and contain a few more ingredients. Two brown rice cakes provide 14 grams of carbohydrates for low calories.
Avocado topped rice cake is a vegan snack balanced with healthy fats and fiber. You can sprinkle rice cake with toasted sesame seeds for extra cranky taste and touch.
8. Hummus and Vegetables
Hummus is a vegan sauce made from a sesame seed paste of gram, oil, lemon juice, garlic and tahini.
It contains a lot of fiber, healthy fats, B vitamins and vitamin C. Homemade versions are generally more nutritious than commercially prepared hummus that can add vegetable oils and preservatives.
You can add homemade or store-bought hummus with carrots, celery, cucumber, radish, and other raw veggies for healthy, crunchy vegan snacks.
9. Fruit and Vegetable Smoothies
Smoothies are a great food for vegans.
Popular smoothies include fruits and VG, which are rich in vitamins and minerals. You can easily make your own smoothie with a mix of plant-based milk or water with your favorite fruits and veggies with bananas, berries, greens, and kale.
If you are on a vegetarian diet, consider adding a tablespoon of important omega-3 fatty acid supplements or chia seeds in the absence of some vegan diets.
10. Oatmeal with Fruits, Nuts, or Seeds
Oatmeal is prepared by heating oatmeal with liquid. It's usually eaten for breakfast, but can be enjoyed at any time of the day for quick and healthy vegan snacks.
It contains fiber, iron, magnesium, and several other vitamins and minerals. Cooking oatmeal with almond milk can also increase the amount of nutrients in chopped fruits and nuts or seeds.
The healthiest way to make oatmeal is to make your own instant alternatives with no added sugar.
11. Homemade salsa and chips
The sauce is usually made with diced tomatoes, onions, lemon juice, salt, and seasonings.
It is rich in vitamin C, potassium and the beneficial plant compound lycopene from tomatoes. High doses of lycopene have been linked to an increased risk of heart disease.
The salsa is usually eaten with tortilla chips, but store-bought tortilla chips are usually made with vegetable oil and extra salt. To make yours, simply brush a few tortillas with olive oil and bake at 350 degrees Fahrenheit (175 degrees Celsius) for 15 minutes.
12. Nutritious Yeast Popcorn
Popcorn is made by heating dry corner kernels. It can be made in a popper, microwave or kettle with oil in the oven.
When popcorn is made into a popper, it can be a very nutritious vegan snack. A two-cup (16-gram) serving contains about 10% of the Daily Value for fiber at just 62 calories.
Adding nutritional yeast can increase the nutrition of more popcorn. This flaky yellow yeast is a high-quality plant protein and is generally protected with zinc and B vitamins. It's a delicious taste that some people liken to cheese.
13. Homemade Granola
There are different types of granola, but most contain oatmeal, nuts or seeds, dried fruit, spices, and a sweetener.
Many store-bought granules are loaded with added sugar and vegetable oils. 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 oatmeal, walnuts, pumpkin seeds, raisins, and cinnamon with melted coconut oil and maple syrup. Spread the mixture out on a lined baking sheet and bake in your oven on low heat for 30-40 minutes.
14. Fruit and Nut Bars
Fruit and nut bars are a snack that will run great and can be very nutritious.
Brands that have vegan bar options include Larabars, Gomacro bars, and KIND bars. One labor of cashew cracker (48 g) has five grams of protein, 6% potassium for DV and 8% DV for iron.
You can make your own fruit and almond bar by combining 1-2 cups (125-2250 grams) of walnuts, one cup (175 grams) of dried fruit, and 1/4 cup (85 grams) of maple or brown rice syrup.
Spread this mixture into a greased 8-inch baking pan and bake at 325 ° F (165 ° C) for about 20 minutes.
15. White Beans and Homemade Pita Chips
White bean sauce is usually made by mixing white beans or cannelli with olive oil, lemon juice, garlic, and fresh herbs.
Navy beans have an impressive nutritional profile, containing about 1 gram of protein, more than 10% of the DV for iron, and only 1/4 cup (50 grams) of four grams of fiber.
Adding pie chips with white bean dips makes for a healthier vegan snack. You can make homemade pita chips by cutting whole-grain bones, brushing them with olive oil, and storing them for 10 minutes at 400 minutes F (205 degrees Celsius).
16. Peanut Butter and Banana Bites
Peanut butter and banana are a popular and healthy breakfast combination.
Banana refers to potassium and fiber, peanut butter provides healthy protein and fat. Eating these together can make you feel full and satisfied.
To bite the peanut butter and bananas, cut a banana into thin slices and spread a layer of peanut butter between the two pieces. This treatment tastes especially delicious when frozen for at least 30 minutes on a glossy paper line the baking sheet in the freezer.
17. Dried coconut and dark chocolate
For a healthy vegan snack that will satisfy even your sweet tooth, try eating dried coconut with a few squares of dark chocolate.
Dried coconut is made from dehydrated coconut flakes. Unwinded varieties are incredibly nutritious and contain 18% of DV for just 26 grams (one ounce) of fiber.
As a bonus, dark chocolate that provides at least 65% cocoa plant compounds and can have several health benefits. To make sure your body is dark chocolate vegan, look for brands that don't have animal products.
18. Baked vegetable chips
Baked vegetable chips with chopped vegetables, dehydrated or baked at low temperatures, make a delicious vegan snack.
Baked vegetable chips provide a variety of nutrients depending on the type of vegetable. For example, dehydrated carrots are loaded with vitamin A, while baked beet chips 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. Spicy Nuts
Popular varieties of nuts include almonds, pesto, cashews, walnuts, macadamia nuts and walnuts.
All walnut nuts are an incredibly nutritious vegan snack option. For example, just one ounce (23 grams) of nuts contains six grams of protein, more than 12% of DV for fiber, and several vitamins and minerals.
Spiced covered walnuts are especially delicious. You can buy ripe walnuts at most grocery stores. To make homemade spicy walnuts, mix your desired variety of olive oil and seasoning the mixture for 15 to 20 minutes at 350 degrees Fahrenheit (175 degrees Celsius) before baking.
20. Seaweed Crisps
The suede fry is made from marine sheets that are baked, dressed and seasoned with salt.
These are folic acid (vitamin B9), fiber and vitamins A and C. A low-calorie vegan snack is a source of iodine, a nutrient that occurs naturally in marine organic water, for proper thyroid function.
When buying a suede fry, look for a variety with minimal ingredients like sea snacks, which contain only seaweed, olive oil and salt.
21. Non-Bake Energy Ball
Energy balls refer to bite-sized snacks that are usually made from a mixture of oatmeal, nuts, seeds, almond butter, dried fruit, maple syrup, and occasionally chocolate chips or other add-ons.
Depending on their ingredients, they can be a highly nutritious vegetarian food with protein, fiber and healthy fats that increase energy and satiety (14, 24).
To make homemade energy balls, you can combine one cup (90 g) of old oats with oats, 1/2 cup (125 g) of peanut butter, 1/3 cup (113 g) of maple syrup, two tablespoons of seeds, horns and two Tablespoon raisins.
Divide the flour and put it in your fridge
22. Ants at a log
Ants On Log is a popular dish made with celery sticks filled with ant 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 the ants, cut some celery stalks into pieces, add peanut butter and sprinkle with raisins.
23. Stuffed with Dried date Almond Butter
Dates Chibu is a brown fruit that grows on date palms and has a sweet, nutty flavor.
They contain natural sugars and fiber that can help you build energy faster. In fact, a date contains about 18 grams of carbohydrates.
For a healthy vegan snack, you can remove the pits from the dates and fill with almond butter. However, keep in mind that these are high in calories. So keep an eye on the size of your serving.
24. Frozen Grapes
Grapes are round fruits that grow on vines and come in purple, red, green, and black.
One cup (151 g) of grapes contains 28% DV of vitamin K and 27% DV of vitamin C. They are rich in polyphenols, a plant compound that can protect against heart disease and type 2 diabetes.
Frozen grapes make a delicious vegan snack. For a refreshing treat, place the grapes in a bowl in your refrigerator and enjoy a handful while you're hungry.
BOTTOM LINE
If you are on a vegetarian diet or are trying to reduce the amount of animal-based foods you eat, it is best to have plant-based snacks on hand.
The best vegan snacks are a great way to suppress your appetite.
These are easy to make and a nutritious alternative for vegetarians and those who just want to eat more plant foods.
Article source healthline.com
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