When you go plant-based, it can sometimes be tough to think of snacks that will keep you full between meals. Those mid-afternoon hunger pangs can really drain you of energy, but you might not have access to anything vegan. And what about mornings, when you might not have time for a real breakfast and lunch is still hours away?
We wanted to give you some ideas for easy, tasty vegan snacks to make at home and keep with you. These are mostly incredibly adaptable, so you can stick to your healthy diet while being eco-friendly and ethical.
These are the best vegan snacks for adults.
- Roasted chickpeas.
- Hummus with veggies.
- Chia pudding.
- Avocado toast.
- Protein bars or balls.
- Chocolate mousse.
- Healthier fudge treats.
The Best Vegan Snack Ideas for Adults
These are some of the best vegan snacks for adults. You can modify many of them to make them gluten-free or nut-free, and they’re all fully plant-based.
1. Roasted Chickpeas
Roasted chickpeas are a protein-packed and potentially quite healthy snack, but they’re easy to eat by the handful. You can make them in the oven or in an air fryer, and flavor with whichever spices you prefer.
You can use the cooked, canned chickpeas, but make sure to dry them well before you put them in the oven. Then, pour them into a bowl and add some salt olive oil. The more oil you use, the crispier your chickpeas will be, but they’ll also be higher in calories.
Use some curry, paprika or dried herbs and garlic powder, but only add the spices at the end, after cooking. Otherwise, the spices may burn and taste bitter.
You can also buy roasted chickpeas if you don’t feel like preparing them.
Edamame is one of the healthiest ways to eat soy because it’s non-processed. This snack is also tasty and easy to make if you have access to frozen edamame. It only takes a couple of minutes in the microwave, and you can add a pinch of salt to them before serving.
3. Hummus with Veggies
Hummus is a plant-based eater’s favorite. It takes only a couple of minutes to make and is packed with protein, making it a super-filling snack. And hummus eating has been linked to better body weight management and insulin regulation, so it’s even a good idea for diabetics and dieters.
You can serve it with some bread, or keep it extra healthy by serving your hummus with veggies. Try some cucumber, carrot and celery sticks, or even raw broccoli if you’re used to eating veggies.
You only need chickpeas, tahini, or sesame seed paste, olive oil, lemon and garlic. Mix them together in a blender, and season to taste. Some salt and spices like cumin and chili powder give your hummus more flavor, but you can leave out any spice you don’t like.
The best part of hummus is that it’s so easy to prepare. You can always keep a couple of cans of chickpeas at home to make it in a couple of minutes. And if you’re out, you can replace the chickpeas with carrots, beets or other legumes like fava beans or lentils.
4. Chia Pudding
Chia seeds are packed with nutritious fiber, protein and healthy fats. They’re also great for making a vegan snack that works as a breakfast or between meals. It’s also easy to transport if you make it in a mason jar, so you can prepare it at night and take it with you to work.
The basic idea of a chia pudding is simple. Just pour some chia seeds and some plant milk or yogurt in a cup and mix them well. Then, leave them in the fridge for several hours to absorb the liquid. Note that you’ll only need a tablespoon or two of seeds for every cup of pudding because these seeds absorb a lot of water.
You can use some fruit juice, cocoa powder or sweetener to flavor the pudding. And to top it off, add some berries, fruit, granola or trail mix. Just add these toppings when you’re closer to serving, so they don’t get soggy.
5. Avocado Toast
The classic avocado toast is a great fulfilling snack and provides you with a ton of good, heart-healthy unsaturated fats. Give the avocado some more taste with a squeeze of lime and a pinch of salt and black pepper. You can also top your toast with some cherry tomatoes or fresh cilantro.
And if you’re looking to keep the calories to a minimum, replace the bread with some rice crackers. For extra fiber, try using some whole grain bread, or try rye, oat or barley if you want to experiment with flavor.
6. Protein Bars or Balls
You don’t need a store-bought protein bar to give you strength for a workout. It’s easy to make bars or protein balls on your own, from nuts and seeds. They’re ideal for a quick bite after work before you head to the gym.
Crush your favorite nuts and mix them with seeds and peanut butter. If you prefer, replace the nuts with oats. Then, just make sure everything is mixed well and form small balls or bars on a tray, and leave in the fridge to set. Just keep in mind that nuts and seeds are extremely satiating, so don’t make a giant batch to start with.
Dates are amazing for adding some sweet stickiness to your protein bars, but nut butter will make it easier to form them. You can also add some flavor to the protein bars with goji berries, raisins or cocoa nibs depending on your taste.
7. Chocolate Mousse
This vegan chocolate mousse takes 5 minutes to make, plus a couple of hours in the freezer. It’s creamy and delicious, and while avocados are high in fat for a fruit, it’s still much healthier than a store-bought mousse.
Mix some avocado with cacao powder. Add a touch of balsamic vinegar to mask the avocado taste and make it more chocolatey. A pinch of salt will also help elevate the mousse flavor even more and give it some depth.
Use your natural sweetener of choice, like agave or maple syrup, and leave it in the fridge until it’s frozen. You can also dose it in small cups that are easy to take out when needed. And when you serve the mousse, you can sprinkle some crushed pistachios or peanuts on top.
8. Healthier Fudge Treats
You can make these simple, three-ingredient chocolate fudge snacks when you’re really craving something sweet. You’ll just need some dark chocolate, tahini and your preferred sweetener. You can also sprinkle a bit of sea salt on top to bring out the flavor of the chocolate.
The recipe is super easy, and the hardest part is not burning the chocolate when you’re melting it. Cut up the chocolate and put it in a microwave-safe recipient, and melt it in the microwave, checking on it and stirring it constantly.
When the chocolate is melted, mix in the tahini and the sweetener. Then pour it into your favorite fudge molds. Any mold will do, you can even use an ice cube tray. If you want to add a little extra to these treats, put a walnut or almond on top.
You can alter the taste to your liking by picking your ideal chocolate. Tahini is ideal for this recipe because it’s pretty liquid, but you can also use your nut butter of choice. You can also leave out the liquid sweetener to keep the chocolates healthier.
The Bottom Line
When you’re vegan it can be tough to find nutritious snacks when hunger strikes. This especially happens if you’re not in an area where you have access to healthy food.
The best vegan snacks for adults not only keep your hunger away for longer. They also provide more vitamins, minerals and fiber for your calories. This will help you maintain your overall health as you go about your busy life.