One of the most common questions I get from vegans, vegetarians, and those trying to eat more plant based is, “What should I eat for a snack?” That usually comes right after we’ve worked together for a bit and he or she has transitioned to more plant based meals with ease. Snacks though, can trip a person up. The way I see it, vegan snacks can be separated into two categories – vegan snacks to buy and vegan snacks that are whole food based and ready to eat as is (or with little preparation). Today, we’re going to dive into five healthy vegan snacks you can buy. Because sure, you can grab an apple and almonds and be out the door running, but sometimes you need a shelf stable snack for those on-the-go life moments.
What is a “Healthy Vegan Snack?”
Before we get into healthy vegan snacks to buy, as a vegan dietitian, I think it’s important to first discuss what constitutes a healthy snack. When looking for a vegan snack, aim for about 200 calories (you may need more or less depending on your energy requirements), at least 3 grams of fiber and 3 grams of protein. I like to use the phrase, “three please” to help remember 3 grams of protein and 3 grams of fiber. Now, this is simply a guide but oftentimes your snack may contribute more fiber/protein or it may have a lot of fiber and only a couple grams of protein or vice versa. It’s not a “bad” snack if there are only 2 grams of protein but keep in mind that without adequate fiber and protein, the vegan snack will likely not keep you as satisfied for as long. On the fiber end, if you’re not used to eating a lot of fiber yet and your vegan snack before a workout has 14 grams of fiber, you may experience some unwanted GI distress. Each time you eat is an opportunity to nourish your body but the nutrients and food choices in which you choose may vary and that is ok (and totally normal!).
5 Healthy Vegan Snacks to Buy
In a one ounce single serving bag, you’ll find 5 grams of fiber and 7 grams of plant-based protein from wholesome fava beans. In a similar portion size of chips, you’d find maybe 1 gram of each and twice the calories (100 calories in Enlightened Fava Beans vs 200+ calories in traditional potato chips). But do the roasted fava beans taste good?? That is the most obvious question, right?! Well! I think you’ll be happy to note that not only are these one of my personal favorite on-the-go healthy vegan snack, but any client I’ve ever recommended them to loves them as well ….Enlightened Beans are crunchy, salty, and ultra satisfying making them a fantastic healthy vegan choice and because they are dried, you don’t have to worry about refrigeration or temperature control (not like melting chocolate flavored snacks!). Pick up your single serving Enlightened Bean Snacks for an easy healthy vegan snack you can buy. If you want to create less waste, buy the larger size and skip the single serving packs!
On the same bean train, another great healthy vegan snack you can buy are the roasted chickpeas from The Good Bean company. There are several flavors and size of packages but I enjoy the hummus flavor in the quick grab and go size to make snacking on the go a breeze. With 6 grams of fiber and 6 grams of protein, Good Bean Chickpea vegan snacks are a definite worth stocking up in your pantry for those quick snack attach moments or to help add nutrition to a piece of fruit or other snack. Grab and go with Good Bean Chickpea Snacks in the Hummus flavor and elevate your healthy vegan snacking.
Before you went vegan did you enjoy Cheetos Puffs and/or White Cheddar Popcorn??! Then you need to try HIPPEAS Organic Chickpea Puffs. The gluten-free vegan snacks are a total crowd pleaser and if moderation is tricky for you, go for the single serving bag because these babes are super easy to overeat! They are crunchy, salty, cheesy, and ultra satisfying but still vegan and healthy! How does that work?! I’m not sure but I can tell you that with 3 grams of fiber and 5 grams of protein, you’ll rest well knowing that you nourished your body without compromising taste or flavor. Add HIPPEAS Organic Chickpea Puffs to your shopping list now.
These whole grain, gluten-free oat based snacks are more like the mini muffins you wish you had time to bake on your own and eat mid-afternoon but since life gets crazy and that may or may not happen, Bobo’s does the baking for you …and all you have to do is eat! Sounds like a pretty good trade off, right? Bobo’s vegan snack bites have only 2 grams of fiber and 2 grams of protein but because they are made with wholesome ingredients like oats and coconut oil, I think you’ll find that they keep you full and satisfied longer than the traditional granola bar or vegan snack (or at least that tends to be the trend I’ve noticed for myself, my husband, and my clients). My favorite flavor is the Bobo’s Stuffed Bites in the Peanut Butter and Jelly flavor but the Chocolate Chip and Lemon Poppyseed flavors are worth trying out as well. I love the size of Bobo’s Oat vegan bites – small enough to fit in my purse but hearty enough to keep me going!
5. HEALTH WARRIOR Chia BarsHealth Warrior Chia Bars were one of the first “vegan bars” to use real whole plant-based foods as the main ingredients in such a small package. With simple, straightforward ingredients that amount to 100 calories per bar including 4 grams of fiber and 3 grams of protein, these tiny bars are a great healthy vegan snack to buy. Available in some stores but I find the best selection for flavors to be online. I like the Coconut and Mango but with over 12 flavors, you’re sure to find a flavor you enjoy! These bars are also great if you’re not a nut person (or have a peanut allergy) or you want something a bit different than the usual vegan snack bars. Pick up your Health Warrior Chia Bars today and start snacking healthily!
Well, there you have it, 5 healthy vegan snacks to buy! These five snack options are ones that don’t compromise nutrition or flavor to help you reach your health goals, ensure that you’re eating a well balanced diet, and give you snack options when you’re on the move. What’s great too about these vegan snacks is that they are tasty on their own or can easily be sprinkled into meals (like the beans on salads, soups, or casseroles), or the oat bites are fantastic with a slab of nut butter for a truly decadent and wholesome snack. What’s your favorite vegan snack to buy? Comment below and let’s help each other out!