Plant-Based Diet Snacking: Healthy And Delicious Options

Snacking can be a great way to boost your nutrition and energy levels throughout the day. For those on a plant-based diet, there are endless options for healthy and delicious snacks. From fruits and nuts to plant-based cheeses and granolas, there is something for everyone.

Plant-based diets focus on foods derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. While some people on this diet may still consume small amounts of animal products, the key is to prioritise plants.

So, what are some tasty plant-based snack options?

- Fruits: Berries, oranges, bananas, apples, peaches, and pineapple are all great choices.

- Nuts: Cashews, walnuts, almonds, and peanut butter are nutritious and filling.

- Seeds: Try pumpkin seeds, sunflower seeds, or roasted chickpeas for a crunchy and healthy snack.

- Vegetables: Carrots, peppers, cucumbers, and celery are perfect for dipping into hummus or guacamole.

- Whole grains: Brown rice crackers, quinoa crackers, or oatmeal cookies can be a great base for your favourite toppings.

- Plant-based cheeses and yogurts: These can be enjoyed with fruits or crackers and provide a good source of protein.

- Granolas and flapjacks: Look for options with superfood ingredients like goji berries, cranberries, and gluten-free oats.

Fruits

Fresh Fruits

Dried Fruits

Dried fruits such as raisins, cranberries, and apple slices are great to include in trail mixes or snack boxes. They provide a chewy texture and natural sweetness.

Fruit with Nut Butter

Pairing fruit with nut butter, such as peanut butter or almond butter, adds protein and healthy fats to your snack. Try apple slices or bananas with nut butter for a delicious and nutritious combination.

Fruit Smoothies

Blend your favourite fruits with plant-based milk and a sweetener like honey or maple syrup for a refreshing drink. You can also add nut butter, avocado, or plant-based protein powder for a more filling option.

Fruit with Yogurt

Top plant-based yogurt with fresh berries, sliced peaches, or other fruits for a creamy and satisfying snack. You can also add some granola or nuts for a crunchy texture.

Fruit Salads

Combine a variety of fresh fruits, such as melon, berries, and citrus fruits, to create a colourful and tasty fruit salad. This can be a refreshing and healthy dessert option.

Nuts

Firstly, nuts are a great source of healthy fats, fibre, vitamins and minerals. For example, walnuts are rich in omega-3 fatty acids, which are beneficial for heart health. Nuts are also a good source of plant-based protein, which can help to keep you feeling fuller for longer and stabilise energy levels throughout the day.

Secondly, nuts are incredibly versatile and can be enjoyed as a snack on their own, or incorporated into other dishes. For a quick and easy snack, try roasted cashews, walnuts, almonds, or a mix of your favourite nuts. You could also make your own trail mix by combining nuts with dried fruit, such as berries or goji berries, and maybe some dark chocolate chips for a sweet treat. For a savoury option, spice up your nuts by roasting them with some paprika, onion powder, and garlic powder.

If you want to get a little more creative, you can incorporate nuts into snack bars, balls or bites. For example, try making peanut butter and blueberry chia jam cracker sandwiches, or chocolate cherry granola bites. You could also make a savoury snack by stuffing dates with almond butter, or making a batch of crunchy roasted chickpeas spiced with curry powder.

So, whether you're looking for a quick and easy option, or something a little more creative, nuts are a great plant-based snack option that will keep you feeling satisfied and energised throughout the day.

Vegetables

Raw Vegetables

Raw vegetables are a great option for snacking. They are crunchy, tasty, and can be easily prepared in advance. Cut up some carrots, celery, peppers, or cucumbers and store them in your fridge for a quick snack on the go. You can also pair them with hummus, salsa, or guacamole for added flavour and nutrition.

Roasted Vegetables

If you're looking for something a little more filling, try roasting your vegetables. Roasting brings out the natural sweetness of vegetables and gives them a satisfying crunch. Try roasting baby potatoes, sweet potatoes, or cauliflower. You can even make your own healthy version of crisps by roasting thinly sliced kale or beetroot in the oven until crispy.

Vegetable-Based Dips

Dips are a great way to add flavour and variety to your vegetable snacks. Try making your own hummus or baba ghanoush, or blending cooked vegetables like roasted red peppers or aubergine with olive oil and spices. These dips can be paired with raw or roasted vegetables, or even whole-grain crackers or pita bread.

Stuffed Vegetables

Another creative way to enjoy vegetables is to stuff them with tasty fillings. Try stuffing mini bell peppers, mushrooms, or tomatoes with a mixture of rice, beans, and spices. You can also hollow out a zucchini or eggplant, fill it with a mixture of cooked vegetables and cheese, and bake it until melted and bubbly.

Frozen Vegetables

Frozen vegetables can also be a convenient and nutritious snack option. Keep a bag of frozen edamame in your freezer, and when you're ready for a snack, simply boil or steam them and sprinkle with a little salt. Frozen spinach or kale cubes can also be blended into a smoothie for a nutrient-packed pick-me-up.

Legumes

Chickpeas, for example, can be roasted to create a crunchy, salty snack with about three times the protein of potato chips. You can make your own roasted chickpeas at home or buy them at the store. Hummus, made from chickpeas, is another tasty plant-based snack option that can be enjoyed with raw veggies, tortilla chips, or whole-grain pita.

Black beans, white beans, and other legumes can also be turned into creamy dips with a healthy dose of plant-based protein. These dips go well with veggies, chips, or pita and typically deliver 2 to 7 grams of protein per 1/4 to 1/3 cup serving.

For a sweet tooth, chocolate-covered peanuts or almonds are a good choice, providing a combination of protein and fibre. If you're looking for something more savoury, Bada Bean Bada Boom offers a range of roasted fava beans in different flavours, providing 6 grams of protein and 4 grams of fibre per serving.

So, whether you're looking for something sweet or savoury, crunchy or creamy, legumes offer a variety of snack options to suit your taste buds and nutritional needs.

Whole grains

Whole Grain Crackers

Whole grain crackers are a versatile snack option. Pair them with nut butter or seed butter, or some marinated tofu and avocado for a more savoury option. You can also use them to make cracker sandwiches by spreading on some nut or seed butter and adding a fruit spread, such as blueberry chia jam.

Oatmeal Raisin Cookie Bites

For a sweet treat, try making oatmeal raisin cookie bites. These combine the whole grain of oats with the natural sweetness of raisins.

Rice Balls

Rice balls are a fun snack idea and can be made with leftover cooked rice. Simply combine the rice with rice wine vinegar, salt, and toasted sesame seeds. With damp hands, squeeze and rotate the rice until it forms a ball. You can also add in some edamame beans for extra protein.

Quinoa Salad

Quinoa is a nutritious whole grain that can be used in a variety of dishes. For a snack, try making a quinoa salad with veggies and feta cheese, or roasted veggies with tahini.

Whole Wheat Pita

Whole wheat pita bread can be paired with a variety of dips and spreads, such as hummus, baba ghanoush, or guacamole. Fill a pita with sprouts, cucumbers, and sweet potato hummus for a tasty and filling snack.

Air-Fried Potato Wedges

Potatoes are a starchy vegetable that can be a great source of carbohydrates. Cut them into wedges and air fry for a crunchy, satisfying snack. Serve them with a dip like hummus, salsa, or Dijon mustard.

Porridge

Porridge made with whole grains such as rolled oats or barley is a hearty and nourishing snack option. Top with nuts, seeds, or fresh fruit, and a dash of cinnamon for extra flavour.

Sushi

For a unique snack, try making vegetable and avocado sushi with brown rice. This combines the whole grain of rice with the healthy fats and vitamins from avocado, as well as the nutrients from vegetables.

Whole Wheat Pasta

Whole wheat pasta is a great alternative to regular pasta, providing more fibre and nutrients. Enjoy it with a plant-based bolognese sauce, or with cannellini beans and peas.

Breakfast Cereal

Look for breakfast cereals made with whole grains, such as oat-based O's or wheat squares. These can be enjoyed with plant-based milk and fresh fruit, or even added to a trail mix with nuts, seeds, and dried fruit.

Frequently asked questions