Snacking can be a new vegan's greatest challenge. Chips and store-bought cookies usually contain milk ingredients, and obviously beef jerky is out. Even healthier options, like granola bars and vegetables and dip, often include milk and egg products. What's a vegan to do?
Here are some ideas for quick and healthy snacks that taste good, too!
Vegan Snacks from the Pantry
There are lots of items that you can be stored in kitchen cupboards for on-the-go snacks. Here are some ideas.
- Dried fruit
- Nuts and trail mixes
- Fruit leathers
- Dairy-free granola bars
- Tortilla chips and salsa
Try out varieties and flavors that you might have skipped before. Rather than just dried apricots or bananas, try mango or ginger. Tamari almonds are a favorite vegan snack nut, plus they're high in protein and calcium! Look for locally-made fruit leathers, especially during the summer and fall. Make sure to read the ingredients when searching through granola bars: many mainstream brands include milk and/or eggs.
Fruit and Vegetable Variations
Unlike the last suggestions, some of these require a bowl or a few minutes of preparation. All of these can be ready to eat in under two minutes, though!
- Slice an apple and sprinkle with cinnamon. (Tip: Try warming this up in the microwave!)
- Spread peanut or almond butter on slices of apple, banana, or even celery.
- Make a quick fruit salad from sliced banana, blueberries, and shredded coconut.
Make sure to use all-natural peanut butter! Don't be afraid to try out other nut butters, and fruits from the exotic section of the produce aisle, too. Frozen fruit can make fruit salads quick to prepare, too; just fill a glass with the amount of fruit you want to use, and then fill the glass with hot water. Drain the water, then repeat a few times. Your frozen fruit is now ready to eat!
Vegan Smoothies
Smoothies are a quick, easy and healthy way to fill an empty stomach and gain lots of vitamins and minerals. Here are some ideas.
- Frozen fruit (your choice!), banana, soy milk, and flax seed.
- Frozen fruit, orange juice, and spinach.
- Blended cashews, bananas, cocoa powder, and soy milk.
Note that smoothies are a great way to get any vitamins or minerals that can be difficult to get with a vegan diet. Low on iron? Blend in some spinach or kale with yummy fruits that will conceal the taste, but not the nutrition. Worried about protein? Blend some nuts or even peanut butter into a smoothie for a taste experience reminiscent of a milkshake.
Quick Vegan Snack Recipes
These vegan recipes can all be prepared in less than 15 minutes, plus they'll make enough servings to feed a small group, or a single snacker over the course of a few days.
- Hummus, served with sliced vegetables or vegan crackers.
- Fruit and nut bars. Just combine 1 c. dates, 1/3 c. nuts, and cinnamon in a food processor. Press into bar or ball shapes.
- Air-popped popcorn with vegan margarine, a sprinkle of salt, and lots of nutritional yeast.
Snacking as a vegan doesn't have to be difficult! These ideas are full of flavor, nutrition, and time-saving technique.
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