Come up with options for vegan snacks is not easy. This is due to the fact that vegan diet includes only plant-based foods and excludes all foods of animal origin, which significantly limits choice.
Fortunately, countless combinations of plant foods can build a healthy and hearty snacks. If you adhere to a strict vegan or just interested in reducing animal products, note 24 healthy snack option, are presented below.
Fruit and nut butter
Fruit and nut butter, made with mixed nuts, is a tasty snack for vegans with many nutritional benefits. Fruits provide the body with fiber, vitamins and minerals, while the walnut paste rich in protein that help you feel full longer and energetic.
Popular combinations include bananas or apples with paste of cashews, almonds or peanuts. We recommend you to select hazelnut paste, without added sugar, oil or salt.
Guacamole and crackers
Guacamole is vegan dip made from avocados, onion, garlic and lime juice. It is very useful and contains a lot of nutrients. For example, avocados are a great source of monounsaturated fats, fiber and potassium – all of these substances promote health of the heart.
You can prepare your own guacamole or buy a finished version with no added salt or sugar. Don’t forget to buy crackers made with 100% whole grains to dip them in guacamole and enjoy a refreshing taste of the snack.
The edamame beans with sea salt
The edamame beans is boiled in water or steamed right in the pods of immature soybeans. They are a great source of high quality vegetable protein. One Cup (155 grams) provides about 17 grams of protein, but contains less than 200 calories.
You can cook the edamame beans by boiling or steaming the pods, or just steam them in the microwave. Warm sprinkle the pods with a small amount of sea salt or soy sauce before serving.
Trail mix or ajil
Trail mix is a vegan snack, which usually includes nuts, seeds and dried fruits. Some products also contains chocolate, coconut, Graham crackers or whole grain. Depending on the ingredients, the mixture can be a good source of protein, healthy fats and fiber.
However some meals may not be vegan, or contain added sugar, salt and butter. To avoid these ingredients, you can easily make your own trail mix by combining your favorite nuts and dried fruits.
Baked chickpeas
Chickpeas also known as garbanzo beans, is a variety of bean yellow color and spherical shape. One Cup (164 grams) of chickpeas provides over 14 grams of protein and 71% of the daily recommended amount of folate. Chickpeas are also rich in iron, copper, manganese, phosphorus and magnesium.
Baked chickpeas are a tasty snack for vegans. You can cook it at home, mix canned chickpeas with olive oil and seasonings, spread it on a baking sheet and baking for 40 minutes or until crisp at a temperature of 230 C.
Fruit pastille
Fruit candy is made of fruit puree, which was thinly rolled, dried and chopped. It contains the same nutrients as fresh fruit from which it was prepared and typically rich in fiber, vitamins and minerals. However, some types of store-bought fruit pastes contain sugar, or dyes, and is not as nutritious as homemade treats.
To prepare candy at home, mix a puree of your favorite fruit with the lemon juice and maple syrup, if necessary. Spread the puree in a thin layer on a baking sheet, lined with parchment paper and place the baking sheet in dehydrator or oven at a temperature of 60 C for about six hours.
Rice cakes and avocado
Rice cracker is a snack like crackers. These are made from compressed puffed rice carved in the shape of a circle.
The most nutritious rice cakes are made with wholegrain brown rice and contain several other ingredients. Two brown rice bread provides 14 grams of carbs and less than 70 calories.
Rice cakes with avocado – balanced vegan snack with healthy fats and fiber. You can sprinkle some rice crackers toasted sesame seeds for extra crunch and flavor.
Hummus and veggies
Hummus, vegan appetizer made from chickpeas, oil, lemon juice, garlic and paste of sesame seeds called tahini. The hummus contains a lot of fiber, healthy fats, b vitamins and vitamin C. Homemade hummus, tend to be more nutritious than store-bought, which can add dyes and preservatives.
You can also combine homemade or store-bought hummus with carrots, celery, cucumber, radishes and other raw vegetables.
Fruit and vegetable smoothies
Smoothies are a great snack for vegans that you can take on the road. Popular ingredients for a smoothie include fruits and vegetables, which are rich in vitamins and minerals. You can easily make your own cocktail by mixing vegetable milk or water with your favorite fruits and vegetables like bananas, berries, spinach and Kale.
If you stick to a vegan, think about adding Senna tablespoons flax or Chia, which contain important omega fatty 3 acids.
Oatmeal with fruits, nuts or seeds
Usually eat oatmeal for Breakfast, but it can be an excellent snack at any time of the day. It has a lot of fiber, iron, magnesium and some other vitamins and minerals. Cooking oatmeal with unsweetened almond milk and add chopped fruit and nuts or seeds can increase the nutritional value and benefit.
The healthiest method of cooking oatmeal is to make it yourself or choose ready-made instant oatmeal with no added sugar or salt.
Salsa and tortilla chips
The salsa is prepared from chopped tomatoes, onions, lime juice, salt and seasonings. It is rich in vitamin C, potassium and beneficial plant compound lycopene, contained in tomatoes. High doses of lycopene are associated with a lower risk of heart disease.
Salsa is usually eaten with tortilla chips, but the ones that are sold in store often contain a lot of salt. To cook chips at home, just slice a few tortillas, brush them with olive oil and bake for 15 minutes at a temperature of 175 C.
Popcorn with nutritional yeast
Popcorn is made by heating dried corn kernels. It can be prepared in a special popkornitsa, microwave oven or kettle with oil on the stove.
Popcorn cooked in the popkornitsa, can be very nutritious vegan snack. Two cups (16 grams) contains about 10% of the daily value of fiber and only 62 calories. Add nutritional yeast can improve the nutritional value of popcorn. These yeast are high-quality vegetable protein and are usually enriched with zinc and vitamins B. They have a pleasant taste, which some people compare with cheese.
Homemade granola
There are many kinds of granola, but the majority consists of oatmeal, nuts, seeds, dried fruit, spices and sweetener.
Many types of store-bought granola is full of added sugar and vegetable oil. On the other hand, homemade granola can be a healthy snack for vegans rich in fiber, protein and healthy fats.
To make your own granola, mix oats, almonds, pumpkin seeds, raisins and cinnamon with the melted coconut oil and maple syrup. Spread the mixture on a baking sheet and bake for 30-40 minutes at a low temperature in the oven.
Fruit and nut bars
Fruit and nut bars – snack on the go, which can be very nutritious.
You can make your own bars by mixing 1-2 cups (125-250 grams) of nuts, one Cup (175 grams) of dried fruit and 1/4 Cup (85 grams) maple or brown rice syrup. Spread this mixture in oiled baking pan and bake for approximately 20 minutes at a temperature of 165 C.
Sauce of white beans and pita chips
Sauce of white beans are usually made by mixing white or canned beans with olive oil, lemon juice, garlic and fresh herbs. White beans has an impressive array of nutrients, including approximately five grams of protein, 10% daily value of iron and four grams of fiber in just 1/4 Cup (50 grams).
As a Supplement prepare homemade chips by cutting whole wheat pita bread, brushing it with olive oil and vipaka for 10 minutes at a temperature of 205 C.
Peanut butter and banana
Peanut butter and banana is a popular and useful combination. Bananas are rich in potassium and fiber, and peanut butter contains protein and healthy fats.
To prepare the appetizer, slice the banana slices and spread a layer of peanut butter between two slices of banana. For more flavor, we recommend to put the appetizer on a baking sheet and put in freezer for 30 minutes.
Dried coconut and dark chocolate
Vegans-the sweet tooth we recommend to try a combination of dried coconut with a few squares of dark chocolate.
Dried coconut is made from dehydrated coconut flakes or pieces. Unsweetened options for snacks are incredibly nutritious and contain 18% of cellulose is just a 25-gram serving.
As an added bonus – dark chocolate that contains at least 65% cocoa. It is rich in полезнымирастительнымисоединениями and can have a number of health benefits. To make sure that your chosen dark chocolate vegan, look for brands that do not use animal products in production.
Baked vegetable chips
Roasted vegetable chips made from sliced vegetables, dehydrated or roasted at low temperatures, is a delicious snack for the vegan.
Depending on the kind of vegetables, baked vegetable chips provide the body with various nutrients. For example, chips of carrots rich in vitamin a, while baked chips from beets are rich in potassium and folic acid. You can cook chips at home, bake thinly sliced vegetables at a temperature of 90-120 C for 30-60 minutes.
Spicy nuts
Popular types of nuts include almonds, pistachios, cashews, walnuts, macadamia nuts and pecans.
All the nuts are incredibly nutritious option for vegan snack. For example, 23 grams of almonds contains six grams of protein, 12% DV of fiber and several vitamins and minerals.
Nuts are especially tasty with spices. You can buy spicy nuts in most grocery stores. To prepare the nuts house mix preferred grade olive oils preprepared how to bake them for 15-20 minutes at a temperature of 175 C.
Chips from algae
Chips from algae are made from sheets of seaweed that have been baked, cut into squares and seasoned with salt.
It’s vegan, low-calorie snack filled with folic acid (vitamin B9), fiber, and vitamins A and C. seaweeds are also an excellent source of iodine, a nutrient that is found in sea water and is vital for the proper functioning of the thyroid gland.
When buying chips seaweed look for options with a minimal amount of ingredients, which contains only seaweed, olive oil and salt.
Energy candy
Energy of the candies are usually made from a mixture of oatmeal, nuts, seeds, nut Butters, dried fruits, maple syrup and sometimes chocolate chips or other additives. Depending on the ingredients, they can be very nutritious vegan snack rich in protein, fiber and healthy fats that promote energy and saturation.
To prepare candy at home, mix one Cup (90 grams) of oats, 1/2 Cup (125 grams) of peanut butter, 1/3 Cup (113 grams) of maple syrup, two tbsp hemp seeds and two tablespoons of raisins. Divide and roll dough balls, store in the refrigerator.
Ants on a log
Ants on a log is the name of a popular snack from blocksender stuffed with peanut butter and raisins. This is a vegan dish rich in fiber contained in the celery, healthy fats from peanut butter, as well as vitamins and minerals from raisins. To cook a dish yourself, just cut a few stalks of celery, add peanut butter and sprinkle with raisins.
Dates stuffed with almond butter
Dates are chewy, brown fruits which grow on palm trees and have a sweet nutty flavor. They contain natural sugar and fiber that quickly fills with energy. In fact, one date contains approximately 18 grams of carbohydrates.
To cook original, satisfying snack, remove from bone and dates nafarshiruyte them almond oil. However, keep in mind that snack get calories, so don’t forget to follow the serving size.
Frozen grapes
One Cup (151 g) of grapes contains 28% DV of vitamin K and 27% of vitamin C. It is also rich in polyphenols, plant compounds that may protect against heart disease and type 2 diabetes.
Frozen grapes are a tasty vegan snack that is more suitable for the summer time.Just keep grapes in the freezer, and when you are hungry, take and eat it.
In conclusion
If you are following a vegan diet or are trying to reduce the consumption of animal products, always keep these vegetable snacks.
Vegan snacks collected in this article are a great way to combat hunger between meals. They are easy to prepare, but at the same time nutritious and varied.