We know that eating more plants is good for our health. So why not try to do so at snack time? This post contains 8 of this Registered Dietitian’s favourite plant based snacks that will nourish AND satisfy you!
8 Plant Based Snacks to Try:
There’s something for everyone on this list! Whether you prefer sweet, salty creamy or crunchy. Whether you’re totally vegan, flexitarian, or just want to add more plant foods to your diet. I promise, you’ll find something to try on this list of plant-based snacks.
1. Apple Nachos
If you haven’t heard of apple nachos yet, you’re totally missing out. It’s a sweet take on “nachos” (let’s add quotations because there’s no chips in sight), and they’re great if you’re a fruit + nut butter fan.
How to make apple nachos:
Slice up an apple, and arrange them on a plate as you would nacho chips. Drizzle on your favourite nut butter (I’m partial to peanut butter), and sprinkle on some shredded coconut, chocolate chips, and your favourite nuts or seeds.
2. Roasted/Air Fried Chickpeas
As a source of fibre and plant protein, roasted chickpeas make a great salty plant based snack. They’re also a great salad-topper, similar to croutons! I like to eat them on top of soup too! The great thing about these is that you can season them however you like! I share some ideas below.
How to make crunchy chickpeas:
Drain and rinse a can of chickpeas, then spread them on a paper towel and pat to dry. Drizzle them with olive oil and spices of choice (read on for ideas). Roast in the oven at 450F for 25 minutes, tossing every 10 minutes. Or, air fry them at 390F for 10-15 minutes until crisp and crunchy, tossing every 5 minutes.
Crunchy chickpea flavour combinations:
Smoky roasted chickpeas: 1/2 teaspoon chili powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/4 teaspoon cumin, 1/4 teaspoon fresh cracked pepper, 1/4 teaspoon sea salt, pinch cayenne pepper.
Honey cinnamon roasted chickpeas: 1/2 teaspoon cinnamon, a pinch nutmeg (optional), 1/4 teaspoon sea salt, 1 tablespoon honey
Garlic roasted chickpeas: 1/2 teaspoon sea salt, 1/2 teaspoon garlic powder.
3. Hummus Avocado Toast
Who doesn’t love avocado toast? Well, we’re stepping it up a notch and adding hummus! To make this combo more satisfying, I recommend using a whole grain or sprouted toast in order to bump up the fibre + protein content of this snack. Throw on some sliced cherry tomatoes to sneak some veggies in too.
How to make hummus avocado toast:
Toast your bread of choice and spread with a generous tablespoon of hummus. Add 1/4-1/2 of an avocado, cubed or mashed. Sprinkle with salt, pepper and sliced tomatoes (optional).
4. PB&J Rice Cakes
This one will take you back to your childhood days! But who says adults can’t enjoy a good PB&J?
Rice cakes are rather bland and unsatisfying on their own. By adding healthy fat and protein from peanut butter and sweetness from jam, it makes them more filling and delicious.
How to make PB&J Rice Cakes:
This one’s pretty easy. Spread 1-2 rice cakes with your favourite peanut butter (I like Kraft natural peanut butter) and jam. If you don’t prefer jam, you can mash some berries on top. I love doing this with raspberries!
5. Chocolate Chia Pudding
My totally vegan chocolate chia pudding is one of the most popular recipes here on my blog. For good reason! It’s sweet, nutritious and super satisfying thanks to chia seeds and delicious flavour.
How to make chocolate chia pudding: Check out my easy recipe here!
6. Fruit & Trail Mix
A match made in heaven! One of my favourite plant based snacks to enjoy is a serving of fruit paired with a serving of my favourite trail mix. You can also make your own trail mix at home.
How to make homemade trail mix: Try my sweet n’ salty homemade trail mix here!
7. Buffalo Cauliflower with Ranch Dip
If you haven’t tried making buffalo cauliflower “wings” (also known as buffalo cauliflower bites) before, take this as a sign to make them. You get the goodness that is cauliflower – meaning fibre, potassium vitamin C – AND the deliciousness of buffalo sauce in one.
How to make buffalo cauliflower: Follow my recipe for vegan buffalo cauliflower!
8. Edamame with Sea Salt
Lastly, I wanted to give you another savoury snack that offers plant based protein and fibre to fuel you through your day. Cue edamame! Edamame are immature soybeans, and you can buy them shelled or in the shell. I like to buy frozen, shelled edamame then cook them and enjoy with sea salt. The cooking process takes less than 10 minutes!
How to make edamame with sea salt: Cook frozen edamame beans according to your package directions. Sprinkle with sea salt (don’t be shy) and enjoy!
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