Veganism is known as a healthy diet, however, developing ideas for a balanced and varied vegetarian diet is difficult. This is because the diet relies solely on plant-based ingredients and a few spices to produce delectable recipes. However, there are many options available from plant foods that you may not be aware of. Let’s take a look at these top 17 tasty and nutritious healthy snacks for vegetarians with us!
1. Fruit and nut butter
The first and most famous homemade healthy snack is fruit and nut butter prepared by combining various nuts and fruits. This is a wonderful vegan snack with numerous health benefits. Fruits have fiber, vitamins, and minerals, whereas nut butter has fiber and protein, which can help you feel full and active. A banana or apple with cashews, almonds, or peanut butter is a popular combo. Choose a nut butter that does not contain sugar, oil, or salt for the maximum nutritional advantages.
2. Guacamole and crackers
Guacamole is a vegan food made from avocado, onion, garlic, and lime juice. This healthy snack is incredibly nutritious and contains a lot of vitamins and minerals. Avocados, for example, are high in monounsaturated fats, fiber, and potassium, all of which are beneficial to heart health. You can make your own guacamole or buy it pre-made with no added salt or sugar. For a nutritious vegan snack, couple 100% whole grain crackers with guacamole.
3. Trail mix
Trail mix is a plant-based snack made up of nuts and dried fruit. It is one of the top product searches on Walmart’s online store. Some flavors include chocolate, coconut, crackers, or cereal. Trail mix, depending on the components, can be a wonderful source of protein, healthy fats, and fiber. Some items, however, may not be vegan or may have additional sugar, salt, or oil. To avoid these ingredients, simply combine your favorite plant-based ingredients to make your own healthy snack.
4. Roasted chickpeas
Chickpeas, often known as garbanzo beans, are round yellow legumes. This healthy snack includes more than 14 grams of protein and 71% of the Daily Value (DV) for folate in one cup (164 grams) (Vitamin B9). They also include a lot of iron, copper, manganese, phosphorus, and magnesium. Roasted chickpeas make an excellent vegan snack. You may create your own by sprinkling the chickpeas with olive oil and spices and baking them for 40 minutes at 450°F (230°C) until crisp.
5. Hummus and vegetables
Hummus is a vegetarian dish made from chickpeas, oil, lemon juice, garlic, and tahini, a form of sesame seeds. Hummus has a lot of fiber, good fats, B vitamins, and vitamin C. Homemade hummus is frequently more healthful than commercial hummus, which may contain vegetable oils and preservatives. Hummus is a crunchy healthy snack that can be served with carrots, celery, cucumber, radish, and other raw veggies.
6. Fruit and vegetable smoothies
Smoothies are an excellent vegetarian snack. Smoothie ingredients are high in vitamins and minerals including fruits and vegetables. Smoothie King, for example, has a whole menu of different ingredient combinations for every diet purpose like smoothies for weight loss, post-workout shakes, smoothies for muscle gain, etc. Smoothies are simple to make by combining milk or juice with your favorite fruits and vegetables, such as bananas, berries, spinach, and kale. Consider adding flaxseed or chia seeds to your vegan diet, which supply crucial omega-3 fatty acids that some vegan diets lack.
7. Oatmeal with fruit and nuts
Cooking oats with water results in a big bowl of this healthy snack. It’s typically eaten for breakfast, but it may be consumed at any time of the day for a quick and healthy vegan snack. Oatmeal has a lot of fiber, iron, magnesium, and other vitamins and minerals. Cooking oatmeal with unsweetened almond milk and topping it with sliced fruit and nuts might increase its nutritious value.
8. Tortilla and Salsa
Salsa is often made with diced tomatoes, onions, lemon juice, salt, and spices. This dish is high in vitamin C, potassium, and the plant chemical lycopene, which comes from tomatoes. Salsa is commonly served with tortillas, however, store-bought salsa is frequently prepared with vegetable oils and is heavy in sodium. Therefore, you can make this one healthy snack at home by simply cutting up a few tortillas, covering them with olive oil, and baking them for 15 minutes at 350°F (175°C).
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9. Granola
Granola comes in a variety of flavors, but the majority comprise oats, nuts, dried fruit, spices, and sugars. Sugar and vegetable oils are abundant in many forms of processed granola which makes this dish become an unhealthy snack. If you create your own, though, this can be a healthy vegan snack high in fiber, protein, and good fats. Combine oats, almonds, pumpkin seeds, raisins, and cinnamon with melted coconut oil and maple syrup to make granola. Spread the mixture evenly on a baking sheet coated with parchment paper and bake for 30-40 minutes on low heat in the oven.
10. Fruit and Nut Bars
Fruit and nut cake is a high-nutritional-value healthy snack. Vegan bakery items are available from LaraBars, GoMacro Bars, and KIND Bars. One Larabar Cashew Cookie (48 grams) contains 5 grams of protein, 6% of the daily value for potassium, and 8% of the daily value for iron. You can also make your own fruit and nut cakes by combining 1-2 cups (125, 250 g) nuts, one cup (175 g) dried fruit, and 1/4 cup (85 g) syrup. – Look for rice or brown rice. Place this mixture in a baking dish and bake for 20 minutes at 325°F (165°C).
11. Desiccated Coconut and Dark Chocolate
Try combining desiccated coconut with a couple of pieces of dark chocolate for a healthy snack. Slices or bits of dried coconut. Unsweetened desiccated coconuts are high in fiber, with one ounce containing 18% of the daily value (28 grams). Dark chocolate with at least 65% cocoa provides plant components and may have a number of health benefits when combined. Look for companies that do not contain any animal products to ensure that your dark chocolate is vegan.
12. Spiced nuts
Almonds, pistachios, cashews, walnuts, macadamia nuts, and pecans are all popular nuts. All of these nuts are extremely healthy snacks. One ounce (23 grams) of almonds, for example, has 6 grams of protein, more than 12% of the DV for fiber, and various vitamins and minerals. Nuts are very tasty when combined with spices. Spiced nuts can be found in most supermarket stores. To make your own seasoning nuts, combine olive oil and your choice of seasonings before baking for 15 to 20 minutes at 350°F (175°C).
13. Crispy Seaweed
Crispy seaweed is produced from roasted sheets of seaweed that have been chopped into squares and seasoned with salt. They’re a low-calorie healthy snack that is high in folate (vitamin B9), fiber, and vitamins A and C. Seaweed is also high in iodine, a vitamin found naturally in seawater that is essential for good health. with thyroid activity. Look for crispy seaweed with a few extra ingredients, such as SeaSnax, which has simply seaweed, olive oil, and salt.
14. No-Bake Energy Balls
Nutritional tablets are little snacks comprised of oats, almonds, nut butter, dried fruit, maple syrup, and occasionally chocolate or other supplements. They can be a very nutritious healthy snack with protein, fiber, and good fats that increase energy and satiety depending on the ingredients. One cup (90 grams) of oats, 1/2 cup (125 grams) of peanut butter, 1/3 cup (113 grams) of maple syrup, two tablespoons of hemp seeds, and two tablespoons of raisins can be combined to make homemade nutrition tablets. Refrigerate to remain the tiny ball shape.
15. Ants on a Log
The moniker “Ants on a Log” refers to a popular healthy snack comprised of celery packed with peanut butter and raisins. This vegan side dish is high in fiber thanks to the celery, healthy fats from the peanut butter, and vitamins and minerals from the raisins. To make “Ants on a Log,” cut a couple of stalks of celery, spread them on peanut butter, then top with raisins.
16. Dried dates stuffed with almonds
Dates are dark fruits with a sweet and nutty flavor that belong to the palm family. They include natural carbohydrates and fiber, which can provide you with an immediate energy boost. One date has around 18 grams of carbohydrates. Remove the seeds from the dates and fill them with almond butter for a vegan healthy snack.
17. Frozen grapes
Grapes are small, spherical fruits that are purple, red, green, or black in color and belong to the vine family. One cup (151 grams) of grapes contains 28% of the daily value of vitamin K and 27% of the daily value of vitamin C. They are also high in polyphenols, which are plant substances that have been linked to a lower risk of cardiovascular disease and type 2 diabetes. Frozen them and there you have a homemade tasty vegan healthy snack.
Conclusion
A healthy vegetarian diet that includes whole grains, healthy fats, and plant-based proteins may provide certain benefits, but it may also increase the risk of malnutrition. If you do not have a good vegetarian menu, you will lack nourishment. As a result, you can build a list of suitable nutrition combined with homemade vegan healthy snacks based on the vegetarian suggestions above.