Hey, you, feeling peckish and want something healthy but also satisfying? As a vegan, finding snacks that are delicious yet nutritious can be challenging. But don’t worry, we’ve got you covered. We scoured the internet and came up with 10 healthy vegan snacks for weight loss and keeping you energized.
No sad salads or bland rice cakes here, only tasty bites that will make your taste buds happy and keep your waistline in check. From protein-packed energy balls to refreshing fruit salsa and chips, these snacks are so good you’ll want to eat them even when you’re not trying to drop a few pounds. But the best part is you can feel good about it because they’re all healthy, natural, and totally animal-free. Ready to get snacking? Let’s dive in!
Introduction to Healthy Vegan Snacks for Weight Loss
If you’re looking for delicious snacks that won’t derail your weight loss goals, you’ve come to the right place. As a vegan, you already know that plant-based whole foods are the key to health and maintaining a healthy weight. The good news is, vegan snacks can be just as satisfying as their less-healthy counterparts. Here are some of our favorite healthy vegan snacks for weight loss:
Fruits and Berries
Fruits like apples, bananas, and berries are naturally sweet, high in fiber, and packed with nutrients. Have them on their own, or pair them with nut butters for extra protein.
Veggies and Hummus
Chopped veggies like carrots, cucumbers, and bell peppers paired with hummus or other bean-based dips make a crunchy, creamy snack.
Nuts and Seeds
High in healthy fats and protein, nuts and seeds satisfy hunger and give you an energy boost. Measure out a 1 ounce portion and enjoy on their own or in homemade trail mix.
Avocado Toast
Mash half an avocado and spread it on a piece of sprouted or seeded bread. Top with lemon juice, sea salt, and red pepper flakes. Avocado provides healthy fats to keep you full.
Plant-Based Yogurt
Non-dairy yogurts made from coconut, almond or cashew milk contain probiotics to aid digestion. Top it with fresh or frozen fruit, nuts, and a drizzle of honey for extra nutrition and natural sweetness.
With the right plant-powered snacks on hand, you’ll stay satisfied between meals and support your weight loss goals. Now isn’t that sweet?
Why Snacking Is Important for Weight Loss
Snacking is key for weight loss because it keeps you feeling satisfied and prevents overeating at meals. When you go too long without eating, your blood sugar drops, you feel hungry, and you’re more likely to overindulge.
Snacking on healthy, protein-packed foods every 3 to 4 hours is ideal. Some great options include:
- Nut butters: Peanut or almond butter on rice cakes or apple slices. About 2 tablespoons contains 8 grams of protein and healthy fats.
- Hummus and veggies: Carrot, cucumber and celery sticks paired with hummus make a perfect snack with 10 grams of protein per half cup.
- Trail mix: Look for an option with nuts, seeds and just a bit of dried fruit. 1/4 cup has about 7 grams of protein. Watch the portion size though, as it’s easy to overdo it!
- Guacamole and crackers: Mash half an avocado with lime juice and seasonings. Two tablespoons of guac with crackers has 4 grams of protein.
- Bean chips and salsa: Black bean or veggie chips with salsa deliver 6 grams of protein per 1 ounce of chips and 1/2 cup of salsa.
Snacking throughout the day, especially on high-protein, high-fiber foods, will boost your metabolism, balance your blood sugar and keep cravings at bay so you can achieve your weight loss goals. Make a snack stash so you have good options on hand and you’ll be dropping pounds in no time!
Dark Chocolate Best Healthy Vegan Snacks For weight Loss
Dark chocolate is one of the healthiest vegan snacks for weight loss. When consumed in moderation, dark chocolate provides many benefits:
Appetite Suppression
The cocoa in dark chocolate contains compounds like theobromine that can suppress your appetite and make you feel full. A few squares of dark chocolate may satisfy your sweet tooth and reduce cravings for other treats.
Eating a small amount of dark chocolate in between meals can also prevent overeating at mealtimes. The flavor is rich and indulgent, so a little goes a long way. Look for dark chocolate with at least 70% cocoa to get the most appetite-suppressing benefits.
Metabolism Boost
The compounds in dark chocolate, especially theobromine, may give your metabolism a slight boost. Theobromine can stimulate your central nervous system and increase your heart rate, which in turn can increase your metabolism.
A faster metabolism means you burn more calories, even at rest. While the effects are relatively small, consuming dark chocolate regularly as part of a balanced diet and exercise plan may help support your weight loss efforts over time.
Stress Reduction
Dark chocolate also contains compounds like theobromine that can help lower stress and anxiety levels. Chronic stress can negatively impact your metabolism and weight loss. Eating an ounce of high-quality dark chocolate a few times a week may help combat the effects of stress and support your weight loss goals.
In summary, dark chocolate is a delicious vegan snack option that provides several benefits for weight loss in moderation. Aim for a ounce a few times a week to suppress your appetite, boost your metabolism slightly and lower your stress levels. When buying, choose high-quality dark chocolate with at least 70% cocoa for the most nutritional benefits.
Kale Chips Perfect For Weight Loss
Kale chips are one of the healthiest vegan snacks for weight loss. They’re crunchy, salty, and satisfying but contain hardly any calories. Here’s how you can make kale chips perfect for weight loss:
Ingredients
- 1 large bunch of kale, washed and thoroughly dried
- 1 tablespoon of olive oil
- 1/2 teaspoon of salt
Instructions
- Preheat the oven to 350°F and line a large baking sheet with parchment paper.
- Remove the stems from the kale and tear the leaves into large bite-sized pieces. Place in a large bowl.
- Drizzle the olive oil over the kale and toss with your hands to evenly coat all pieces. Sprinkle with salt and toss again.
- Spread the kale in an even layer on the prepared baking sheet. Bake for 10 to 15 minutes, stirring halfway through, until the kale is crisp but not burnt.
- Allow to cool slightly, then enjoy your crunchy kale chips! Store any leftovers in an airtight container.
Kale chips made this way have minimal added fat and salt, so they’re perfect for anyone watching their weight or on a weight loss diet. Kale itself is low in calories but high in nutrients like vitamins A, C and K as well as antioxidants.
These homemade kale chips contain no preservatives or artificial ingredients like most store-bought versions. Plus, they satisfy that craving for something crunchy and savory in a totally healthy way. Munch on kale chips for a nutritious snack when you have the urge to reach for high-calorie junk food. Your waistline and body will thank you!
Fresh Fruit for Nutritious, Low-Calorie Snacking
Fresh fruit is one of the healthiest snacks you can choose, whether you’re vegan or not. Fruit is low in calories but high in nutrients like vitamins, minerals, and fiber that are essential for weight loss and overall health.
Apples
An apple a day really does keep the doctor away. Apples are high in fiber but low in calories, with one medium apple containing just 95 calories and 4.4 grams of fiber. Fiber helps keep you feeling full and reduces appetite, so eat an apple before a meal to avoid overeating.
Berries
Berries like strawberries, blueberries, and raspberries are little nutritional powerhouses. They’re loaded with antioxidants that help prevent cell damage and provide anti-inflammatory benefits. Berries are also high in water content, so they’re hydrating and help you feel satisfied. A cup of most berries contains only 50-70 calories, so they’re perfect for snacking.
Melon
Melons such as cantaloupe, honeydew and watermelon are refreshing, hydrating and packed with nutrients like vitamins A, C and antioxidants. A one cup serving contains only 50 calories but a full day’s worth of vitamin C. Melons also have a high water content to keep you feeling full.
Bananas
Bananas are portable, kid-friendly and rich in potassium, fiber and resistant starch. Resistant starch acts like fiber and escapes digestion, feeding the good bacteria in your gut. Bananas contain about 105 calories each, and you can add them to yogurt, oatmeal, or smoothies for extra nutrition.
In summary, fresh fruit is nature’s perfect snack food. Keep a variety on hand for when hunger strikes, and you’ll satisfy your craving in a healthy way. Munching on fruit throughout the day can help you lose weight and boost your nutrition.
Baked Tofu Bites – A Plant-Based Protein Source
Baked tofu bites are a delicious vegan snack that provides plant-based protein to keep you feeling full.
Ingredients
For this simple recipe, you’ll need:
- Extra-firm tofu, pressed and cubed
- 2 tablespoons olive oil
- 2 tablespoons soy sauce or tamari
- 1 tablespoon maple syrup
- 1/2 teaspoon garlic powder
-1/4 teaspoon chili powder (optional, for spice)
Instructions
- Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Press the tofu to remove excess moisture. Cut into 1-inch cubes.
- In a large bowl, whisk together the olive oil, soy sauce, maple syrup, garlic powder, and chili powder (if using). Add the tofu cubes and toss to coat.
- Spread the tofu in an even layer on the prepared baking sheet. Bake for 25-30 minutes, stirring halfway through, until browned and slightly crisp.
- Let cool slightly, then enjoy your baked tofu bites! Store any leftovers in an airtight container in the refrigerator for up to 5 days.
These savory snack bites are packed with 11 grams of protein per 3 ounce serving. The maple syrup adds a touch of sweetness to balance the savory flavors. You can also add in other spices like paprika, onion powder or crushed red pepper for extra flavor. Baked tofu bites make a great high-protein snack when you’re craving something salty and crunchy. Keep them on hand for when hunger strikes!
DIY Trail Mixes With Nuts, Seeds, and Dried Fruit
DIY trail mixes are a great way to create healthy, customized snacks with your favorite nuts, seeds, and dried fruits. Mix and match from the options below to make your perfect blend.
Nuts
Almonds and walnuts provide healthy fats and protein. Cashews add creaminess. For extra nutrition, choose raw or dry-roasted nuts over sugary honey-roasted options.
Seeds
Pumpkin, sunflower and chia seeds boost nutrition with minerals like zinc, iron and magnesium. They also add a satisfying crunch.
Dried Fruit
Tart cherries, blueberries and raspberries satisfy your sweet tooth in a natural way. Unsweetened coconut chips are a tropical alternative. Chop larger fruits like apricots and dates into bite-sized pieces.
- Base your mix on 1-2 cups of nuts and seeds, adding 1/2 to 1 cup of dried fruit.
- For extra nutrition, stir in nut butters, cocoa nibs, shredded coconut or nut flour.
- Add spices like cinnamon, nutmeg or chili powder for extra flavor.
- Use stevia, maple syrup or honey to lightly sweeten if desired.
- Store your DIY trail mix in an airtight container for up to 1 month.
Creating your own mix allows you to control the ingredients and portions. Keep an eye on the amounts of high-sugar dried fruits and any added sweeteners to keep your snack nutritious. With endless possible combinations, you’ll never get bored of snacking on healthy, homemade trail mixes.
Hummus and Vegetables for Protein and Fiber
Hummus and fresh cut veggies are a perfect healthy snack. Hummus provides protein and fiber to keep you full, while the veggies add volume, vitamins and minerals.
Ingredients:
- 1 15-ounce can chickpeas, drained and rinsed
- 3 tablespoons tahini (sesame seed paste)
- 3 cloves garlic, minced
- 3 tablespoons fresh lemon juice
- 1/2 teaspoon salt
- Ground black pepper to taste
- Carrots, celery, cucumber, bell peppers, cherry tomatoes, etc. for dipping
Combine the chickpeas, tahini, garlic, lemon juice, salt, and pepper in a food processor. Process until smooth and creamy, scraping down the sides as needed. Add 2 to 3 tablespoons of water to reach your desired consistency.
Slice your choice of veggies and arrange them on a platter with the hummus. This snack has the ideal balance of protein, healthy fats, and complex carbohydrates to keep you satisfied.
The chickpeas provide fiber, protein, and manganese. Tahini is a great source of plant-based calcium, phosphorus, and thiamine. And of course, the fresh vegetables are loaded with vitamins, minerals and antioxidants.
This savory snack is perfect for an afternoon pick-me-up or evening nosh. You can easily make a meal of it by adding a whole grain like pita bread, crackers or fresh bread. hummus and veggies also make a great option if you need to bring a dish to share. Your friends and family will surely appreciate this healthy, homemade treat.
So the next time hunger strikes, don’t reach for that bag of chips or pretzels. Whip up a batch of hummus and cut some fresh veggies instead. Your body and taste buds will thank you!
Air-Popped Popcorn – A Whole Grain Snack Option
Air-popped popcorn is a delicious whole grain snack option for vegans looking to lose weight. Popcorn kernels are packed with fiber, a nutrient that keeps you feeling full and satisfied.
Air-Pop for Maximum Nutrition
For the healthiest popcorn, air-pop kernels in a popcorn maker or on the stovetop in a little bit of coconut oil. Commercial microwave popcorn and movie theater popcorn are often loaded with artery-clogging fats, artificial flavors and unhealthy preservatives.
Air-popped popcorn has the lowest calorie density of any snack, meaning you can eat a large volume without consuming a lot of calories. Three cups of air-popped popcorn contains only about 100 calories. Add some nutritional yeast, chili powder or cinnamon for extra flavor without adding calories.
- Look for organic popcorn kernels to avoid genetically modified organisms. Non-GMO popcorn will give you the most nutrition.
- Add mix-ins like nuts, seeds, dried fruit or fresh berries for extra nutrition, protein or antioxidants. But keep portions small since these do add calories.
- Measure out a single serving of popcorn kernels to avoid overeating. It’s easy to mindlessly much on multiple bowls of popcorn while watching TV or a movie. Portion control is key.
- Stay hydrated while enjoying your popcorn. The high fiber content can soak up water in your gut and cause temporary constipation if you don’t drink plenty of water.
Air-popped popcorn is a light, crunchy snack perfect for vegans looking to shed excess pounds. When consumed in proper portions, popcorn’s combination of fiber, volume and low calories makes it ideal for weight loss. Choose air-popped popcorn over less nutritious options for a snack you can feel good about.
Roasted Chickpeas for Crunchy Vegan Snacking
Roasted chickpeas are a perfect crunchy snack for vegans looking to lose weight. They are packed with protein and fiber to keep you full, without a ton of calories.
Ingredients
To make roasted chickpeas, you only need two ingredients:
- 1 15-ounce can chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1/2 teaspoon salt
Instructions
- Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Pat the chickpeas dry with a towel to remove excess moisture. Transfer to the prepared baking sheet.
- Drizzle with the olive oil and sprinkle with salt. Toss to coat.
- Spread into an even layer and roast, stirring once halfway through, until browned and crunchy, about 30 to 40 minutes.
- Allow to cool slightly, then enjoy your roasted chickpeas! Store any leftovers in an airtight container at room temperature for up to 1 week.
These roasted legumes have a satisfying crunch and nutty, savory flavor. They contain 8 grams of protein and 7 grams of fiber per 1/2 cup serving, keeping you feeling full for few calories. The healthy fats from the olive oil also aid in absorption of fat-soluble vitamins A, D, E and K.
Roasting the chickpeas helps bring out their natural nuttiness and gives them a crunchy texture without a lot of added oil. They make a perfect snack on their own, but also pair well with salsa, hummus, or yogurt for extra flavor. For extra spice, toss with chili powder, cumin, garlic powder or your favorite hot sauce before roasting.
Roast some chickpeas and enjoy this high-protein, high-fiber snack—your waistline and taste buds will thank you! These morsels satisfy like chips but contain nutrients that fuel your body.
Energy Bites Made With Dates and Nuts
Energy bites are the perfect snack when you need a burst of energy but don’t want a sugar crash. These no-bake bites are made with nutritious ingredients like dates, nuts, and nut butters that provide healthy fats, protein, and fiber to keep you satisfied.
Ingredients:
- 1 cup pitted Medjool dates
- 1/2 cup raw almonds
- 1/3 cup creamy almond butter
- 1/4 cup shredded unsweetened coconut
- 1 tablespoon chia seeds
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon salt
Instructions:
- Add the dates, almonds, almond butter, coconut, chia seeds, vanilla, and salt to a food processor.
- Process the ingredients until the mixture comes together into a dough-like ball. Add 1-2 tablespoons of water as needed to help the ingredients stick together.
- Roll the dough into 1-inch balls and place on a baking sheet lined with parchment paper.
- Refrigerate the energy bites for at least 2 hours before enjoying. This allows the flavors to blend and helps the bites firm up.
- Enjoy your energy bites within 1 week when stored in an airtight container in the refrigerator.
These nutritious bites are naturally sweetened from dates and provide healthy fats from nuts to keep you energized for hours. The chia seeds also add protein, fiber, and omega-3 fatty acids. Vegan, gluten-free and paleo, these energy bites are perfect for anyone following a plant-based diet or looking for a healthy snack to power them through the day without an energy crash. Try different nut butters or mix-ins like cacao nibs or pepitas for extra nutrition and crunch.
Vegan Smoothies for Nutritious, Satisfying Snacks
Vegan smoothies are a perfect snack for weight loss and provide a nutritious boost of energy. Here are some delicious vegan smoothie recipes to try:
Green Detox Smoothie
- 1 cup spinach
- 1 banana
- 1 cup almond milk
- 1/2 cup ice cubes
Blend all ingredients until smooth and creamy. This detoxifying blend is high in potassium, vitamin C and iron.
Tropical Mango Smoothie
- 1 cup mango chunks
- 1 cup coconut milk
- 1/2 cup ice cubes
- 2 tablespoons chia seeds (optional)
Combine mango, coconut milk and ice in a blender until smooth. For extra nutrition, add chia seeds which are high in fiber, protein, and omega-3 fatty acids.
Peanut Butter Banana Smoothie
- 2 bananas
- 2 tablespoons peanut butter
- 1 cup almond milk
- 1/2 cup ice cubes
Blend all ingredients until thick and frosty. This protein-packed smoothie tastes just like a peanut butter banana milkshake.
Berry Almond Smoothie
- 1 cup mixed berries (blueberries, raspberries, blackberries)
- 1/2 cup almond milk
- 1/2 cup vanilla almond yogurt
- 1/2 cup ice cubes
Blend the berries, almond milk, yogurt and ice for an antioxidant-rich treat. Yogurt provides probiotics for digestive health and the almond milk supplies calcium and vitamin E.
These snack-sized vegan smoothies provide lots of nutrition from whole foods and natural ingredients. Blend up one of these satisfying smoothies for a nutritious pick-me-up any time of day.
Frequently Asked Questions :
Many people have questions about vegan snacks and weight loss. Here are some of the most frequently asked ones:
What are some healthy vegan snacks?
Some delicious vegan snack options include:
- Fruit – Berries, bananas, apples with peanut butter are all great choices. Fruit is high in fiber and water, so it’s filling but low in calories.
- Veggies and hummus – Carrots, cucumbers and celery with hummus make a perfect snack. Hummus provides protein and healthy fats.
- Nut mixes – Trail mixes, nut mixes and granola with plant-based milk or yogurt are satisfying. Look for ones with no added sugar.
- Avocado toast – Mash half an avocado and spread it on whole grain toast. Top with lemon juice, salt and pepper. Avocados offer good fats and fiber.
- Dark chocolate – A few squares of 70% cocoa or higher dark chocolate curbs your sweet tooth and provides antioxidants.
- Plant-based yogurt – Non-dairy yogurts made from coconut, almond or oat milk provide protein, calcium and probiotics. Add fresh or frozen fruit for extra nutrition.
Do vegan snacks help with weight loss?
Yes, vegan snacks can absolutely aid weight loss. Focus on snacks high in nutrients but moderate in calories, such as:
- Fresh or dried fruit – High in fiber, water and nutrients but low in calories.
- Raw veggies with hummus or guacamole – Filling, nutritious and low in calories.
- Nut butters – Provide healthy fats and protein. Look for ones with no added sugar.
- Popcorn – Air-popped or lightly salted popcorn is high volume, high fiber and low in calories.
- Dark chocolate – A one ounce portion has antioxidants and satisfies your sweet tooth for under 200 calories.
Choosing minimally processed vegan snacks and watching your portion sizes will help you lose weight steadily and sustainably while staying satisfied. The key is balancing nutrients, calories and proper hydration.
Conclusion:
So there you have it, 10 delicious vegan snacks that can help support your weight loss goals without sacrificing taste or satisfaction. As you can see, eating healthy on a vegan diet doesn’t have to be boring. With a little creativity, you can whip up snacks that are packed with nutrition and lots of flavor.
The key is focusing on whole foods like fruits, vegetables, grains, and legumes. Keep things interesting by trying new recipes and combinations. Mix and match the options on this list or use them as inspiration to create your own healthy vegan snacks. Make a big batch on the weekend so you have grab-and-go options during the week. Eating well and staying active are the keys to success. You’ve got this! Keep calm and snack on.
- Can Vegan Eat Chocolate? Unwrapping the Truth - November 24, 2023
- What to Eat: A Plant-Based Diet for Diabetes Menu - November 6, 2023
- Top 3 Plant-Based Fiber Supplements for Digestive Health - November 4, 2023