Plant-Based Snacking: Top Strategies and 50+ Tasty Options

Looking to add plant-based snacks to your diet, but feeling confused about what to eat?

Plant-based diets are becoming popular because of the nutrition and health benefits of eating more fruits, vegetables, whole grains, nuts, seeds, and beans. Plant-based snacking is an awesome place to start if you’re working towards a plant-based diet or if you’re not ready for meatless meals. 

Keep reading to find tons of delicious and convenient plant-based snacking options, and then choose your favorites.

What makes a snack “plant-based”?

The United States Department of Agriculture (USDA) defines plant-based foods as “foods originating from plant sources.” Think vegetables, fruits, nuts, seeds, grains, legumes, and anything that grows in nature. The National Institute of Health (NIH) further clarifies the definition of a “plant-based diet” as a way of eating that “discourages meats, dairy products, and eggs as well as all refined and processed foods.”

What’s so great about plant-based snacking?

Nine out of 10 Americans are not eating enough fiber. Fiber is found in plants and plant-based foods, but not in animal foods like meat, seafood, and dairy. The top sources of fiber are fruits, vegetables, whole grains, and beans.

A plant-based diet makes it easier to meet the Dietary Guidelines for Americans 2020-2025 recommended fiber intake of 22-34 grams of fiber per day for adults.

A 2022 review from the NIH found a high-fiber diet is associated with fewer metabolic diseases (obesity, diabetes, and cardiovascular disease), aids in weight management and improves digestion.

Is plant-based snacking nutritious?

Plant-based snacks are jam-packed with nutrition. They are full of fiber, water, vitamins, minerals and antioxidants. 

Although meals should include high-fiber foods, snacks can fill in the gaps during the day to help us avoid feeling over-hungry at mealtimes.

Aim for nutritionally balanced snacks

Plant-based snacks that contain at least two of the following food groups will be more balanced, satisfying, and better for weight management:

• Protein 
• Fat
• High-fiber carbohydrates
• Non-starchy vegetables

If you find a certain food is delicious and it’s difficult to only eat a small amount, add fiber, protein, or fat to make it more filling and easier to stick to a reasonable portion. For example, instead of eating plain tortilla chips, pair them with fresh salsa (fiber) and guacamole (heart-healthy fats).

Should I be worried about missing nutrients if I eat mostly plant-based?

You may be concerned that a plant-based diet lacks nutrients. Although some nutrients may be less abundant or absorbed differently in plant-based foods, choosing a variety of balanced snacks as detailed above will meet your nutritional needs.

Can I get enough protein on a plant-based diet?

The Office of Disease Prevention and Health Promotion recommends a daily protein goal for adults over the age of 18, or the “recommended dietary allowance” (RDA), at 46 grams for women and 56 grams for men. However, it is estimated by the National Health and Nutrition Examination Survey (NHANES) in the United States men are eating an average of 97 grams and women are eating an average of 67 grams per day in America. 

Based on this data, most Americans can substitute plant-based foods for animal-based protein and still get enough protein for the day. It is imperative to include protein with meals, however, snacks are a great opportunity to boost your protein intake for the day if needed.

It really is simpler than you think to get protein from plant-based snacks. 

You may be surprised to find out how many grams of protein each of these foods contain:

• ½ cup of uncooked oats: 5 grams 
• One slice of whole grain or sprouted bread: 5 grams (be sure to read the nutrition label as this varies by brand) 
• ¼ cup of almonds: 7 grams
• ½ cup of black beans: 7 grams
• ⅓ cup of dry roasted edamame: 13 grams of protein

Easy ways to boost protein from plant-based sources include adding nuts, seeds, and nutritional yeast to snacks. 

One Day Plant-Based Meal Plan with 75 grams of protein (amount of protein shown in parentheses)

• Breakfast
  • ½ cup oatmeal (5g) 
  • ¼ cup walnuts (7g)
  • ½ cup blueberries
• Mid-morning snack
  • 1 tablespoon peanut butter (4g)
  • ½ cup sliced strawberries
• Lunch Salad
  • 2 large handfuls of leafy greens
  • ¼ cup roasted chickpeas (6g)
  • ¼ cup sunflower seeds (6g) 
  • ¼ cup pumpkin seeds (5g)
  • 2 Tablespoons dried cranberries
  • Drizzle of olive oil and balsamic vinegar 
  • 2 slices high-fiber bread (10g) 
  • Top bread with ¼ mashed avocado, pinch of sea salt and a sprinkle of crushed red pepper
• Mid-afternoon Snack
  • ½ cup hummus (8g) 
  • handful of baby carrots and sugar snap peas
• Dinner Stuffed pepper
  • 1 large bell pepper
  • 1/2 cup quinoa (4g) 
  • 1/2 cup black bean (7g)
  • diced onions, tomatoes, chopped cilantro
  • 2 tablespoons nutritional yeast (5g) 
• After Dinner snack
  • 1 cup heated unsweetened soy milk with a dash of cinnamon (8g) 

Protein needs vary based on the individual. If you are concerned about how much protein you eat, consider working with a registered dietitian who can help you maximize your nutritional status and satisfaction with food. 

Isn’t snacking “bad” for me?

In general, snacking means taking in more calories. Rather than thinking about calories as “bad” influences that cause weight gain, think of calories as fuel and energy for your body. Consider what nutrients you are getting from the plant-based snacks you eat.

Snacking can be a terrific option when you’re hungry between meals, need an afternoon pick-me-up, or on busy days that mean a late dinner. 

Choose more nutritious plant-based snacks to boost nutrients like fiber, vitamins, minerals, and antioxidants.

On the other hand, traditional snacks like cookies, potato chips, and candy are created to taste delicious and make it hard to portion control. Eating larger amounts of these high-calorie foods means missing important nutrients like fiber and protein.

Does plant-based snacking taste good?

It’s simple to find a satisfying, flavorful plant-based snack. If you’re craving: 

• Sweet: Try fruit sprinkled with cocoa powder, cinnamon, or nutmeg
• Savory: Try roasted vegetables like cauliflower, green beans, or carrots tossed with olive oil, a pinch of sea salt, lemon juice, and garlic powder 
• Crunchy: Try pecans, roasted chickpeas, dried edamame, celery, red pepper slices and sugar snap peas

Can plant-based snacking help with weight management? 

Plant-based snacking can help with weight loss or maintenance.  Snacks add extra calories for the day, so consider what you are eating, how much you are eating, and what else you plan to eat for the day. 

• Choose nutritionally balanced plant-based snacks as detailed above.
• The best snacks will contain calories from high-fiber carbohydrates, protein, and heart-healthy fats. Unlike eating something incredibly flavorful and finding that no amount will be enough (for example, potato chips), plant-based snacks help you feel comfortably full with a more reasonable portion.
• Aim to eat meals in addition to snacks versus just relying on snacks to fill you up throughout the day.

What are my options for plant-based snacking?

Here are some tasty, satisfying snacks full of protein, high-fiber carbs, heart-healthy fats, vitamins, and minerals. No matter how much or how little time you have, there is an option for you.  

Snacks to stock the pantry and take on-the-go

• Unsalted nuts like almonds, pistachios, or nut mix
• Popcorn: look for brands that are lower in salt and fat
• Roasted chickpeas
• Non-dairy yogurt 
• Dried edamame
• Seaweed snacks
• Trail mix with nuts, seeds, and dried fruits
• Roasted pumpkin seeds
• Kale or beet chips
• Almonds dusted with cocoa powder
• Dried fruit including raisins and apricots

Plant-based snacks to take on-the-go if cooler/refrigeration is available:

• Veggies with hummus
• Guacamole or black bean salsa with whole-grain tortilla chips
• Mango salsa with whole-grain pita chips

Baked plant-based snacks (using an oven, grill, or air fryer):

• Kale chips flavored with garlic powder and nutritional yeast
• Sweet potato sliced into thin pieces with a drizzle of olive oil and a pinch of salt
• Roasted chickpeas flavored with garlic powder and cayenne pepper
• Roasted cauliflower dipped in buffalo sauce
• Grilled pineapple skewers
• Stuffed mushrooms with quinoa and veggies
• Baked apple chips with cinnamon
• Bruschetta with broiled bread topped with tomatoes, basil, garlic, salt and pepper drizzled with balsamic vinegar
• Roasted brussels sprouts
• Steamed artichokes with lemon-garlic dip
• Grilled vegetable skewers
• Spinach and artichoke dip with whole-grain pitas

Plant-based snacks that require very little prep:

• Frozen grapes
• Frozen bananas dipped in chocolate
• Plant-based yogurt with sliced strawberries and a sprinkle of granola
• Air-popped popcorn topped with nutritional yeast
• Rice cake with nut butter
• Sliced cucumbers with a drizzle of tahini
• Frozen edamame heated with low-sodium soy sauce
• Sliced apple with almond butter and cinnamon
• Cherry tomatoes with balsamic glaze
• Whole grain bread with mashed avocado
• Chia seed pudding made with plant-based milk and yogurt
• Fruit skewers or kabobs
• Dates cut in half with nut butter and a pinch of sea salt
• Sliced watermelon
• Celery sticks with peanut butter
• Roasted red pepper hummus with pita wedges
• Sliced strawberries with balsamic glaze

No-prep plant-based snacks (besides washing and cutting to preference):

• Fresh fruit like bananas, apples, oranges, berries, cherries, grapes, kiwi
• Vegetables like carrots, snap peas, green beans, cherry tomatoes, celery

The Bottom Line

Plant-based snacks are tasty and nutritious foods to eat between meals. Have these snacks stocked and ready to go for convenience. Include a variety for satisfaction and nutritional benefit. People who choose plant-based snacking instead of traditional snacks have more energy, an easier time managing their weight, and better portion control. 

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