10 Vegan Snack Ideas

Stay satisfied between meals with these healthy and delicious snacks.


By Jessica Cording, MS, RD, CDN


Following a vegan diet doesn’t have to mean going hungry. Even if you’re not eating animal products (meat, fish, eggs, dairy products, or honey), you still have tons of delicious options.

An ideal snack will provide 100-250 calories, with a combo of protein and fiber to keep you full and energized and keep hangry outbursts at bay. Protein bars are great, but why not think outside the bar? Whether you’re a full-time vegan, a flexitarian, or are simply looking for some new between-meal munchies, here are some great vegan snacks to try.


Trail Mix: Mix 2 tablespoons each almonds and pumpkin seeds. Add 1 tablespoon each of dried cranberries and roasted coconut flakes for a touch of sweetness. (~200 calories)

Homemade Energy Bites: In a food processor, pulse 1 cup of your favorite nuts or seeds with 6-7 medjool dates, vanilla, and cinnamon until a paste forms. You can add a tablespoon each of dried cherries or chocolate chips if desired. Form into 4 balls. (~200 calories per ball)

Chia Pudding: Whisk together two tablespoons chia seeds in 1 cup unsweetened coconut milk. Season with vanilla, cinnamon, and stevia to taste. A tablespoon of cocoa powder adds a rich chocolate flavor. Allow to sit at least 4 hours or until chia seeds have absorbed the liquid. Garnish with berries and a pinch of coconut flakes. (~250 calories)

Simple Smoothie: Blend 1 cup unsweetened coconut water or non-dairy milk with half a frozen banana, 1 large handful spinach, ice, and the protein powder of your choice. (~200 calories)

PB&J Sweet Potato: Bake a small sweet potato or steam in the microwave. A teaspoon each of peanut butter and jelly offer a satisfying sweet fix. (~200 calories)


Roasted Chickpeas: Preheat oven to 350 degrees F. Toss half a cup chickpeas with 1 teaspoon olive oil and your favorite spices. Roast on a foil-lined baking sheet for 20 minutes, or until crispy, shaking a few times to prevent sticking. (~150 calories)

Avocado Toast: Top a slice of your favorite whole grain toast with a quarter to a half of an avocado. Garnish with a dash of sea salt and a teaspoon of chia, sesame, or hemp seeds. (~250 calories)

Hummus & Veggies: Slice up your favorite raw vegetables and dip into a quarter cup of hummus for a filling snack. (~200 calories)

Edamame: Heat up frozen edamame. Enjoy a half-cup, shelled, as a filling snack. (~120 calories)

“Cheesy” Popcorn: Place ¼ cup of corn kernels in a brown paper lunch bag. Fold the top of the bag over twice and microwave bag on high in one-minute increments. The popcorn is done when the kernels stop popping. Shake in a tablespoon of nutritional yeast. (~150 calories)

Happy snacking!

Jessica Cording, MS, RD, CDN, is a registered dietitian, health coach, and writer with a passion for helping others experience a happier, calmer life and a balanced relationship with food. For those in need of some healthy-eating inspiration, Jess created five day's worth of delicious make-ahead lunches to make it even easier to eat well on a busy day. For more information on Jess, check out her website and follow her on InstagramTwitterFacebook and Pinterest.

Main Photo Credit: Kaspars Grinvalds/; Second Photo Credit: Amallia Eka/; Third Photo Credit: Brent Hofacker/; Fourth Photo Credit: Roman Samborskyi/