Following are some easy vegan snack ideas for satisfying the munchies in wholesome and delicious ways. Nuts and nut butters, fresh and dried fruits, popcorn, edamame, sweet potato fries … all of these and more are yours for guilt-free snacking. These make great after-school snacks for kids, but most will appeal to snackers of any age!
Kathy Freston, who contributed these ideas, writes: “I don’t know about you, but I consider snacking a crucial component of my day. Snacking keeps me from feeling too hungry between mealtimes and keeps my energy high. It’s so important not to let yourself get too hungry.
Instead of ignoring that gnawing feeling that hits when you’re working long hours, studying, or hanging out, make sure to take a break to rev up your machine. Smart snack choices help you stay focused and keep your energy high until the next meal.”
Excerpted and adapted from The Book of Veganish by Kathy Freston with Rachel Cohn , © 2016. By arrangement with Avery Publishing, reprinted with permission.
Easy vegan snack ideas made with whole foods
1 Peanut or other nut butter on rice crackers, whole-grain bread, celery, or slices of apple.
2 Popcorn sprinkled with nutritional yeast, which instantly adds vitamins and protein to your popcorn, not to mention its pleasantly distincive flavor.
3 Edamame (fresh green soybeans), simply cooked and salted. If you can’t find fresh, these are often found in the frozen vegetables section of well-stocked supermarkets.
4 Tortilla chips with salsa and/or guacamole. There are many good varieties of salsa in jars as well as the produce aisle of well-stocked supermarkets. Kids may enjoy salsas with a little fruit added — mango, peach, or pineapple. Try this Fresh Tomato and Peach Salsa.
5 Hummus with, carrots, celery, rice crackers, or, of course, wedges of fresh pita bread. Store-bought hummus if more than fine, but it’s easy to make your own; here are 12 easy ways to make homemade hummus.
6 Nature’s candy: Fruit! Apples, pears, grapes (frozen grapes— also great), plums, berries, bananas, kiwis, melon balls, papaya (drizzle with lime for extra yum), mango slices, pineapple chunks, pomegranate seeds …
7 Mashed avocado on toasted bread. Here are some suggestions for deliciously offbeat ways to make avocado toast.
8 Leftover brown rice or quinoa mixed with plant-based milk, raisins, and cinnamon for a quick rice pudding.
9 Spread some peanut butter on a small tortilla, place a banana on it, sprinkle with some cinnamon or cacao powder, roll it up, and cut it like a sushi roll.
10 Spread slices of apple with nut butter like a sandwich, and top with small pieces of vegan chocolate.
11 Almond, soy, or coconut yogurt with some nuts and/or fresh fruit mixed into it.
12 Mixed nuts and seeds. Try toasting them for a minute in a toaster oven or 30 seconds in the microwave to make them extra tasty. Add a variety of dried fruits to the mix.
13 Kale chips: Make your own by lightly coating pieces of kale with extra-virgin olive oil, then baking in a 350°F oven until crispy, 10 to 15 minutes. Optional: Salt lightly or sprinkle nutritional yeast on top for cheesy flavor. They’re good made in an air fryer, too. Here’s a more detailed recipe for oven-baked kale chips.
14 Sweet potato fries: Cut a sweet potato into French fry shapes and bake on an oiled baking sheet at 350°F for about 25 minutes. Add salt and pepper and eat hot!
15 Homemade ice pops: Couldn’t finish that big smoothie? Freeze leftovers in a popsicle mold and save for later. Here’s a recipe for dairy-free chocolate ice pops.
More vegan snacks …
The Book of Veganish is available wherever books are sold