best vegan snacks according to nutritionists


1. Apple and almond butter.

Spread 2 tablespoons of almond oil on 1 medium apple, or dip fruit in it. This snack contains:

“The combination of protein and fiber will make you feel full for hours,” says Gillespie.

2. Carrot sticks and hummus.

Dip 1 cup young carrots in ¼ cup hummus for a snack:

172 calories
7.2 grams of protein (14.4% DV)
7.6 grams fiber (27% DV)
321 mcg Vitamin A (35.6% DV)

3. Oatmeal with blueberries.

Prepare ½ cup oatmeal mixed with 1 cup water or plant-based milk and add ½ cup blueberries. You can also use strawberries, raspberries, or blackberries. Oatmeal with water and blueberries contains:

193 calories
5.5 grams Protein (11 percent DV)
5.8 g fiber (20.7% DV)
14.5 mcg Vitamin K (12.1% DV)
1.8 milligrams iron (10% DV)

4. Airy popcorn.

To make 3 cups of popcorn, place 2 tablespoons of popcorn granules in a paper bag, fold over the top and microwave for two or three minutes. Jaramillo suggests adding 1 tablespoon of nutritional yeast to flavor the cheese. Nutritional Yeast Popcorn contains:

102 calories
8 grams of protein (16% DV)
5.6 grams fiber (20% DV)
33.8 mcg vitamin B12 (563% DV)
7.6 mcg Vitamin B6 (381% DV)

5. Fried chickpeas.

Strain, rinse and dry ½ cup of chickpeas from a jar. Drizzle with 2 teaspoons of olive oil and sprinkle with 1 teaspoon of salt. Stir to coat the chickpeas evenly before baking at 400 degrees Fahrenheit for 20 minutes. This makes a crispy snack that you can bite off:

214.5 calories
7.3 g protein (14.6% DV)
6.3 grams fiber (22.5% DV)
0.9 milligrams manganese (39 percent DV)
7.3 grams of healthy monounsaturated fat

6. Brindisi avocado

For a snack, Gillespie recommends toasting 1 slice of whole grain bread and seasoning with glasses of avocado. You can also sprinkle with salt, red chili flakes, and pepper for more flavor without adding calories. This snack-sized treat contains:


7. Edamame

Simmer 1 cup fresh or frozen edamame in 3 cups of water for five minutes or until the beans are tender. Drain and stir with 1 teaspoon of sea salt for salt dough with:

188 calories
18.4 g protein (36.8% DV)
8.1 grams fiber (28.9% DV)
482 mcg folate (120.5% DV)
1.6 milligrams manganese (69.6 percent DV)

8. Trail mix

Combine glasses of nuts, such as cashews, pistachios, or walnuts, with a glass of dried fruits, such as raisins, or dried blueberries, apricots, or cherries.

Gillespie recommends almonds and walnuts, which are especially rich in omega-3 fatty acids and protein. For a light, nutrient-dense combination, mix 1 ounce (ounce) of almonds with ¼ cup raisins containing:

293 calories
7.4 g protein (14.8% DV)
5.5 grams fiber (19.6% DV)
7.3 milligrams vitamin E (48.7 percent DV)

9. Banana with peanut butter.

Both bananas and peanut butter are high in phytosterols, which can lower LDL cholesterol. Chop 1 medium banana and sprinkle with 2 tablespoons of peanut butter containing:

295 calories
9.3 grams protein (18.6 percent DV)
6.1 grams fiber (21.2% DV)
0.4 milligrams vitamin B6 (23.5 percent DV)
10.3 milligrams vitamin C (11.4 percent DV)

10. Rice bread with vegan yoghurt and pomegranate seeds.

Spread 2 cups plain yogurt (or other vegetable yogurt) over 2 rice cake salads and top with cups of pomegranate seeds for extra crunch. It contains:

165.7 calories
4.6 g protein (9.2% DV)
2.7 g fiber (9.6% DV)
17 milligrams vitamin C (18.8 percent DV) 137 milligrams calcium (10.5 percent DV)

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