Plant-Based Diet Snacking: Healthy And Delicious Ideas

If you're looking for plant-based snack ideas, you're in luck! There are plenty of options that are both delicious and nutritious. Here are some ideas to get you started:

- Roasted chickpeas: These are a great source of protein and fiber, and they make for a crunchy and satisfying snack. You can buy them pre-made or roast them yourself at home.

- Fruit and vegetable bars: Fruit and veggie bars are a convenient and portable way to get your fill of plant-based goodness. Look for options made with real fruit and vegetables, without added sugars or artificial ingredients.

- Dried fruit: Dried fruits like figs, apples, raisins, and cranberries are nature's candy! They're sweet and tasty, and perfect for satisfying your sweet tooth.

- Nuts and seeds: These provide healthy fats, protein, and fiber. Try roasted peanuts, curried cashews, or spiced pecans for a savory snack.

- Smoothies: Blend your favorite fruits and vegetables with plant-based milk and yogurt for a creamy and nutritious snack. You can also add a plant-based protein powder for an extra boost.

- Hummus and bean dips: Black beans, white beans, and chickpeas can be spiced and blended to make creamy and flavorful dips. Enjoy them with raw veggies, whole-grain pita, or tortilla chips.

- Plant-based yogurt: Yogurt made from soy, coconut, or almonds can be a great source of protein. Just watch out for added sugars in flavored varieties.

- Chia pudding: Chia seeds combined with plant-based milk and your choice of sweetener make for a delicious and creamy snack.

- Tofu: Cubed and roasted tofu is a tasty and high-protein snack option.

Roasted Chickpeas

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
• 1 tablespoon olive oil
• ⅛ teaspoon fine salt
• Optional seasonings (e.g. curry powder, chili powder, pumpkin spice blend)

Instructions:

• Preheat your oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper.
• Use clean tea towels or paper towels to pat the chickpeas dry. Remove any skins that come off during this process.
• Spread the chickpeas evenly on the prepared baking sheet and roast until they are crisp and golden, shaking the pan every 10 minutes, for a total of 20 to 25 minutes.
• Give the chickpeas one final shake, then turn off the oven and leave them inside for an additional 10 to 15 minutes. This step helps them get extra crunchy.
• Remove the chickpeas from the oven and transfer them to a bowl. Toss them with the olive oil, salt, and any optional seasonings of your choice.
• Once cooled, store the roasted chickpeas in a sealed bag with the air squeezed out for up to one month. Enjoy!

Tips:

• For Indian-inspired flavour, add 1/4 teaspoon of curry powder.
• For Mexican-inspired flavour, add 1/4 teaspoon of chili powder and a pinch of cayenne pepper for extra heat.
• For an autumnal flavour, add up to 1/2 teaspoon of pumpkin spice blend.

Trail Mix

One alternative is to make your own mix at home. This makes for endless combinations while also helping to cut back on added sugar and sodium.

• Nuts: Almonds, walnuts, pecans, cashews, hazelnuts, pistachios, macadamia nuts, peanuts, etc. Ideally, purchase raw nuts that haven't been coated and roasted in hydrogenated or soybean oils and salt. You can dry roast them at home for added toastiness, or keep them raw.
• Seeds: Pumpkin seeds, sunflower seeds, sesame seeds, etc. Look for raw, unsalted seeds.
• Dried Fruit: Due to the high sugar content in dried fruit, they're a great snack to help boost your low blood sugar after physical activity. Be careful when picking dried fruit! Do your best to find sun-dried fruit that isn't coated in sugar and is ideally unsulfured. Options include raisins, dried mangoes, apricots, blueberries, coconut flakes, dried bananas, strawberries, and cranberries.
• Fun stuff: Dark chocolate, popcorn, pretzels, candy, peanut butter chips, white chocolate chips, cereal, etc.
• Spices: A pinch of salt (or skip if watching sodium), some cinnamon, and a little nutmeg. You can also add some cayenne pepper if you like a little kick!

Here's a sample recipe for a plant-based trail mix:

• 1 1/2 cups raw nuts (almonds, pecans, cashews, peanuts, etc.)
• 1 cup raw seeds (sunflower seeds, pumpkin seeds, etc.)
• 1 cup dried fruit (ideally unsweetened and unsulphured)
• Fun stuff (amounts vary) – e.g. 1/2 cup chopped dark chocolate, 1 cup popped popcorn, 1 cup pretzels, etc.
• Spices: 1/4 tsp sea salt, 1/2 tsp cinnamon, pinch of nutmeg (optional)

Simply combine all the ingredients in a large bowl and then store in a ziplock bag or large mason jar.

Fruit and Veg

Fresh fruit such as bananas, apples, and grapes are good no-mess options for work. Bananas, in particular, are relatively cheap and can be bought in bulk without needing refrigeration. You could also try dried fruit such as figs, apples, raisins, dates, and cranberries.

For something a little different, try making your own trail mix. Combine fruit with walnuts, almonds, and sunflower seeds for a healthy balance of sweet and savory.

If you're looking for a more substantial snack, try making a smoothie. From bananas and mangos to blueberries and spinach, the flavor combinations are endless. You can even add plant-based protein powder for an extra boost.

For a more savory snack, try roasted chickpeas. These are a great source of protein and fiber and can be seasoned with spices such as cracked pepper or garlic.

Finally, for a convenient snack, try hummus with raw veggies, tortilla chips, or whole-grain pita. Hummus is a great source of plant-based protein and fiber, and you can make your own at home.

Hummus and Dips

Hummus is a versatile dip that can be paired with a variety of foods. Here are some ideas for plant-based snacks that involve hummus and other dips:

Hummus with Vegetables

Raw or lightly cooked vegetables are a great way to enjoy hummus. Some options include:

• Cucumber slices
• Carrot sticks
• Bell pepper strips
• Celery
• Cherry tomatoes
• Broccoli
• Cauliflower
• Sugar snap peas

Crackers and Chips with Hummus

For a satisfying crunch, pair hummus with crackers or chips:

• Whole wheat crackers
• Multigrain crackers
• Sesame crackers
• Rice crackers
• Herb-infused crackers (e.g. rosemary, thyme, or garlic)
• Pita chips
• Pretzels

Hummus with Bread

Hummus goes well with different types of bread:

• Pita bread
• Crispy, oven-baked pita chips

Hummus with Other Foods

Hummus can also be paired with:

• Falafel
• Apples
• Roasted chickpeas
• Feta cheese
• Olives
• Sandwiches (as a spread)
• Mashed potatoes
• Deviled eggs
• Salads (as a dressing)
• Pizza (as a base)
• Soups
• Pasta
• Chicken marinade
• Tuna salad

Other Dips

In addition to hummus, there are other plant-based dips that can be enjoyed with the above foods:

• Guacamole
• Baba ganoush
• Muhammara
• Avocado dip
• Olive tapenade
• Lentil dahl
• White bean dip
• Black bean dip
• Roasted cauliflower dip

Crackers

Whole Grain Crackers

Whole grain crackers are a healthy option that can be paired with various toppings to create a satisfying snack. Look for crackers that are made with mostly whole grains and have minimal added ingredients. You can find these crackers at most grocery stores or make your own at home. Try them with:

• Hummus
• Guacamole
• Peanut butter and low-sugar jam
• Vegan cheese
• Vegan cream cheese
• Nut butter or seed butter

Homemade Crackers

If you want to make your own crackers at home, there are plenty of plant-based recipes available. Here are some ideas:

• Vegan Cheez-Its: These cheesy vegan crackers are simple and fast to make, requiring only 30 minutes and a few basic ingredients.
• Crispy Gluten-Free Graham Crackers: These crackers are vegan, gluten-free, and naturally sweetened. They are perfect for snacking on their own or using as a base for s'mores.
• 1-Bowl Vegan Gluten-Free Crackers: These thin, crispy crackers are reminiscent of Wheat Thins and are perfect for dipping in hummus, nut butter, or other dips.

Seeded Crackers

Seeded crackers offer more crunch, satisfaction, and nutrition than your average saltine. You can find plant-based seeded crackers at most grocery stores, or you can make them at home. They typically contain around 3 grams of protein per serving. Try them with:

• Dips or spreads, such as hummus, bean dips, or peanut butter
• Vegan cheese
• Raw veggies, such as carrots, cucumbers, or cherry tomatoes

So, whether you're looking for a quick and easy snack or something more substantial, crackers can be a great plant-based option. Just be sure to read the ingredient labels and choose options that are mostly made with whole grains and minimal added ingredients.

Frequently asked questions