Whole Foods Plant Based Snacks: A Healthier Alternative for On-the-Go Nutrition
Whole Foods Plant Based Snacks
Snacks are a great way to get more fruits and veggies into your diet. Choose whole foods plant based snacks that are low in sodium, oil and sugar.
Whole food plant based snacks include vegetables, whole grains and legumes. They also exclude any food containing meat, dairy or processed oils and sugars.
Veggie chips are a healthier alternative to traditional potato chips. They are lower in fat and calories while delivering more vitamins and minerals to the body.
Baked vegetable chips, such as orange and purple sweet potatoes, squash, carrots, green beans and taro are delicious and crunchy snacks. They pair well with hummus or salsa for a snack that can satisfy both savory and sweet cravings.
Those who love the idea of a savory plant based snack should check out kale chips and roasted seaweed, which are a huge upgrade from standard potato chips. They are also easier to digest and contain fewer additives.
Fresh veggies are the simplest whole food snack to grab on-the-go, but they’re also the most nutrient dense. Try packing a bag of crisp celery and sliced cucumbers or jicama, a handful of crunchy trail mix (look for unsalted and oil free varieties) or a ripe avocado on toast.
If you’re looking for a savory option, try hummus or guacamole (check out our recipes!) or make your own herbed vegan cheese to go with whole grain chips or raw vegetables.
Be sure to check out our Healthy Travel Snack Guide and pack some MamaSezz granola, so you can eat well while on the go!
Fruit is nature’s original snack food, and it has long been enjoyed in all kinds of ways by cultures around the world. Dried fruits are a convenient, year-round way to add vitamins and minerals to your diet. But watch out for added sugars, especially in packaged dried fruits, where they may be dipped in syrup or coated with crystallized sugar to increase their shelf life.
Choose natural, organic dried fruit when possible for the best nutritional value. And if you’re sensitive to sulfites, look for sulfite-free options.
Plant based snacks are often touted as being low in fat. However, they can be high in sugar. Be sure to read the nutritional labels when choosing plant-based snacks and opt for the lower-sugar options.
If you miss your cheese plates you can still enjoy a whole food, dairy-free version with homemade herbed vegan cheese on your favorite crackers or fresh veggies for a no-mess snack!
Plant based snacks for your sweet tooth can be as simple as a banana stuffed with peanut butter or a mason jar of fruit and yogurt (choose natural, no-salt added nut/seed based peanut butter). Add raisins to transform this WFPB snack into the childhood favorite, “Ants on a Log.”.
When not loaded with salt and other unhealthy additives, popcorn is a good option for a savory snack. You can even sprinkle it with nutritional yeast, which is high in protein and B vitamins.
One cup of air-popped popcorn packs 3 grams of fiber, which is a good start on your goal to consume 25 grams daily, according to federal dietary guidelines. It also provides small amounts of folate, niacin, riboflavin, magnesium and polyphenol antioxidants.
For a sweet treat try banana “nice” cream. This dairy free dip is simple to make and will satisfy your sweet tooth without the added calories.
Chickpeas, or garbanzo beans, are a delicious way to add protein, fiber and fat to a snack. They also provide potassium, folate, phosphorous, iron and vitamin B6. Try roasted chickpeas or use them as the base for your favorite homemade hummus.
For those that miss the cheese plates of their pre-plant-based days, a dairy-free herbed vegan cheese can be easily whipped up in your blender. Pair it with a bag of whole grain chips or fresh fruit for the perfect satisfying plant-based snack.
Whole foods plant-based snacks can be sweet or savory. If you have a sweet tooth, bake a batch of vegan muffins to eat throughout the week. Or try a new twist on an old snack classic with peanut butter and celery sticks.
Muffins are small quick breads made from a batter that contains flour, sugar, leavening (baking powder or baking soda), liquid, eggs, and fat. The basic recipe can be varied with additions of fruit, nuts, seeds, chocolate, herbs and spices, bran, oats, and cornmeal.
A wholesome alternative to ice cream, banana “nice” cream is creamy, sweet, refreshing and delicious. Try it with a spoon or dip fresh fruit in it.