Hungry Outside Mealtime? 11 Rules for Delicious, Filling Plant-Based Snacks
Leave your guilt about snacking at the door. Eating between meals is healthy, if not outright necessary, for maintaining focus and sustained energy. The real reason snacking is stigmatized is that not everyone chooses their snacks wisely, and that challenge is even more present if you eat a plant-based diet. With these 11 rules for doing plant-based snacks the right way, you’ll easily overcome that challenge time and again.
1. Focus on protein
Packaged snacks are often full of simple carbohydrates, which are associated with that unwelcome mid-afternoon slump. Chances are, you’ll feel more sustained with a high-protein snack with minimal carbs. Think shelled edamame you can quickly thaw in the microwave or plant-based protein bars that are low in added sugar.
2. Focus on healthy fats, too
Virtually no food comprises protein alone, especially if it’s a snack food instead of a main dish. If you find a high-protein snack that’s also rich in healthy fats, go ahead and add it to your rotation. Whereas simple carbs lead to a quick energy spike and subsequent dip, fats more gradually provide energy over a longer period.
Since hummus is naturally fat-forward and low-carb, it’s a great dip for your favorite crispy-crunchy veggie. Sunflower seeds or pumpkin seeds are also a naturally high–protein, high-fat snack. Seeds also shine bright in our Pistachio Cream Chia Pudding, which is rich in healthy fats.
3. Don’t be afraid of complex carbs
Don’t conflate simple carbs with all carbs. Complex carbs, which include fiber, come from whole-food sources and are great for healthy snacking. As with fats, their energy release is more gradual and sustained.
Raspberries are a great choice for a snack rich in complex carbs. They’re among the highest-fiber foods out there, and the ripest ones basically taste like candy. And there’s nothing wrong with enjoying half a banana alongside some peanut butter! That’s a classic for a reason.
One last pro tip: Popcorn is technically a whole grain (a type of complex carb) if you pop it yourself. Dust it with nutritional yeast for a cheesy, nutrient-balanced snack.
4. Combine protein, fat, and fiber
“If you’re looking for healthy, satisfying plant-based snacks, focus on protein, fiber, and healthy fats,” shared Rachael Derr, registered dietician with Purple Carrot. “These nutrients help keep you full longer and provide steady energy between meals.”
Rachael’s picks for filling plant-based snacks are easy to prepare and even more enjoyable to eat. She recommends:
- Hummus and veggies
- Edamame with sea salt
- Apple and peanut butter
- Mixed nuts and pumpkin seeds
- Air-popped popcorn with nutritional yeast
- Soy yogurt with berries and chia seeds
- Roasted chickpeas
- Banana with almond butter
You can also toss together a quick smoothie in a one-serving blender. Berries, milk, flaxseeds, protein powder, nut butter — it’s tasty, fast, and nutrient-balanced. It’s even faster if you choose a premade option, such as Koia’s Vanilla Bean Protein Shake.
5. Choose superfoods
Some superfoods (any food with exceptionally high amounts of biologically beneficial compounds) are inherently great snacks. Raw carrot sticks, for example, pair beautifully with hummus. Almonds are a crunchy delight with a plethora of fiber, fat, and protein. Sliced apples may indeed keep the doctor away, and pairing them with nut butter means you get protein and fatty deliciousness, too. Plus, most superfoods are naturally plant-based, making them an ideal starting point for better snacking.
6. Reach for low-effort snacks
Pouring peanuts or cashews directly out of a bag into your hand is about as easy as snacking gets. A quick smoothie or avocado toast is nearly as low-effort. Even tossing some Blackbird Foods Buffalo Wings in the oven makes it a breeze to keep your hunger at bay for a bit. As long as you’re not making a whole meal — as in, spending no more than 5 minutes assembling your snack — you’re doing it right. The quicker, the better.
7. Consider travel-friendly options
Surely, you’ve been there — that snacking urge strikes while you’re on the go. Bring snacks in resealable packaging so you stay focused on your plant-based goals and away from the snacks that end up dragging on your energy. For example, though often not-dairy free, any grocery-store trail mix that is plant-based makes for a reliable quick fix. Varieties that include dark chocolate may even feel dessert-like, transforming a vegan snack into a full-on indulgence.
Homemade smoothies also travel well in protein shakers or in portable blenders designed for transporting your smoothie in the blender itself. If you’d rather your snack look more like a meal than a drink, our Bean & Quinoa Chili comes in on-the-go-friendly packaging for quick heating and eating.
8. Make a plant-based snack tray or “snackle” box
Your local grocery store probably has plastic or glass snack containers divided into smaller sections. Each of these slots can be home to a protein, healthy fat, or complex carb, giving you a little snack kit to take with you wherever you go. The larger “snackle” boxes you’ve probably seen on TikTok feed a crowd.
Spread some hummus within one of the slots, and stash some high-fiber vegan crackers or some baby carrots in another slot. Use the third slot to store seeds, nuts, or plant-based trail mix (pack a spoon too so things don’t get messy). For the bigger trays, think grab-and-go crowd pleasers like crackers, flavored cashews, or energy bites. That’s a whole day of snacking in one custom-assembled box!
9. Make snacks on your meal prep day
Sunday afternoon meal prep can be so much more than just the week’s giant pot of stew or the big salad you’ll be pulling from for workday lunches. It’s also a great time to transform those avocados that are getting a bit too soft into a creamy, delicious guacamole in your food processor. While you’re at it, slice some cucumbers for dipping into your homemade guac. Package them in your snack kit so you can enjoy them wherever your day takes you.
10. Indulge every now and again
We are far from the days where “plant-based” meant chomping on a head of lettuce. In no way does plant-based or ingredient-based mean that you can’t enjoy sweet treats. Every now and again, a more dessert-like snack — say, chocolate chips, some almond butter, and a dash of flaky sea salt to elevate the flavor and add some crunch — is totally fine. Keep the portion size modest (a small spoonful of almond butter and a few chocolate chips), and you’ll get healthy fats and a bit of protein without overdoing it. After all, plant-based snacks should be fun.
11. Seek out ready-to-go, energy-heavy snacks
In a world where time is always of the essence, ready-to-snack products high in protein and low in carbs are a huge win for ongoing energy. Agro’s Savory Original Power Sticks are among the best examples, with 90 calories per stick, 10 grams of protein, and seven grams of carbs. And if you need to cut down on meal prep and grocery shopping time but want to avoid expensive, unpredictable takeout, you’ve got options.
Get plant-based snacks and meal kits from Purple Carrot
If smoothies are your plant-based snack of choice, Purple Carrot puts ready-to-drink ones within reach. If you’re seeking shelf-stable or heat-and-eat side dishes for snacks, our selection includes that too. And with Purple Carrot, mealtime likewise won’t require grocery runs and figuring out what to make. You’ll get the exact ingredients you need and a recipe for transforming them into breakfast, lunch, or dinner in far under an hour. Sign up now for $100 off your first month of fully plant-based meal kit deliveries!
