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15 Vegan Low-Calorie Snacks That Deserve a Spot in Your Diet
Foods that are healthy, dairy-free, and exclude all animal products are a challenge to find. Here are some vegan low-calorie snacks that will keep you coming back.
The concept of veganism has garnered increased attention and growth since the 2010s as more vegan foods are now available in supermarkets and restaurants across the world. Vegans avoid eating all foods which have an animal origin like dairy, meat, eggs, honey, and more (1). Consuming vegan low-calorie snacks may have a myriad of favorable effects on overall health and also the environment. According to research, following a plant-based lifestyle helps in enriching the body with essential nutrients, lower cholesterol, provides ample dietary fiber, reduces the risk of heart diseases, and more (2).
From fruits, vegetables, plant-based proteins, and whole grains to seeds and nuts — veganism is a diet type that focuses on eating foods that are derived from plants. In this article, we have put together the ultimate food guide of 15 vegan low-calorie snacks which are wholesome, nutrient-dense, and healthy,
What Makes a Great Low-Calorie Vegan Snack?
Since vegan foods are made from plant-based sources, these meals are packed with essential vitamins, nutrients, antioxidants, and other chemical compounds that will nourish your body.
A vegan diet also has low levels of saturated fat and a high amount of dietary fiber which make it better in comparison to other modern variations of diet (3). Although there may be some deficiency of nutrients in vegan foods, if carefully planned, veganism is a healthier form of living (4). The best vegan low-calorie snacks are the ones that completely exclude animal products, are nutrient-dense, and ideally contain between 100-150 calories.
Shedding light on the concept of calorie deficit, our contributor Mary Sabat, RDN, LD, and Ace Certified Trainer, says, “To create a caloric deficit, one can either reduce calorie intake through dietary changes or increase calorie expenditure through physical activity or a combination of both. By consistently maintaining a caloric deficit over time, the body continues to utilize stored fat for energy, leading to gradual weight loss. It's important to note that a sustainable and gradual caloric deficit is generally considered a healthy approach to weight loss, as extreme deficits can have negative effects on metabolism and overall health. Additionally, a balanced diet or low calorie snacks and regular physical activity are key components of a successful and sustainable weight loss journey.”
Ahead, find some must-try quick vegan snacks that are easy to make at home.
15 Vegan Low-Calorie Snacks That You Must Try
1. Edamame and Sea Salt
Also known as vegetable soybean or ‘mao dou’ in China, edamame are essentially green pods that contain a high amount of nutrients and are considered to possess excellent taste properties. This veggie may be prepared for consumption in multiple ways such as steaming, boiling, or thawing (5). Edamame is extremely beneficial for the body and overall health as it has a good amount of protein — with 100 grams of veggies containing about 11 grams or 13.49% of protein (6). While snacking on this nutritious vegetable, sprinkle a little salt on them or dip them in soy sauce to enhance their taste.
2. Banana Sushi
Pairing banana slices with peanut butter in a sushi form is one of the tastiest and simplest vegan low cal snacks that is possible to make at home. Studies suggest that bananas contain chemical compounds which possess antioxidant properties and hence help protect your body against oxidative stresses. This fruit also has compounds like carotenoids, phenolics, and phytosterols which may have a positive effect on your health (7). Further, the peanuts in peanut butter are rich in proteins, vitamins, minerals, antioxidants, fibers, and polyphenols which makes banana sushi a great healthy snack (8).
3. Roasted Chickpeas
Roasted chickpeas are a quick and easy vegan snack which are available in the supermarket and can easily be made at home too. Drizzle the legume with olive oil and seasonings and then bake them in the oven until crunchy. This snack for vegetarian and vegan people is a great source of carbohydrates and protein which may be beneficial for your body and overall health. Consuming roasted chickpeas may have a favorable impact on the risk factors for cardiovascular disease, type 2 diabetes, certain cancer types, and digestive diseases (9).
4. DIY Dried Mango
In case you’re looking for a snack that is sweet, chewy, and doubles up as a healthy dessert; then here’s your cue. Dried mango is easily made at home by placing some diced mango pieces in the oven for 30 to 45 minutes. According to research, the dietary fiber and polyphenols in mango may have prebiotic effects. It lowers the inflammation in your intestine and also has a positive impact on the intestinal microbiome (10). Hence, DIY dried mango is one of the best vegan low-calorie snacks that are healthy and low on calories.
5. Fruit Or Vegetable Smoothies
Smoothies are a simple snack to easily carry with you wherever you go. It is quick to make this smoothie at home — combine your favorite fruits and veggies (bananas, strawberries, kale, spinach, mango, etc) with a choice of plant-based milk. Or, blend it with water to create an on-the-go smoothie. Make sure to include fruits and vegetables which contain a high amount of vitamins, minerals, antioxidants, and fiber. This may have multiple health benefits for your body like lowering the risk of cardiovascular diseases and also obesity (11).
6. Seaweed Chips
Also known as seaweed crisps, these chips are essentially made from multiple sheets of seaweed which have been sliced into pieces, roasted, and then seasoned with sea salt. From fatty acids, dietary fiber, vitamin A, and amino acids, to vitamin B — seaweed is a powerhouse of nutrients (12). Seaweed chips may also reduce the risks which are associated with issues like obesity, type 2 diabetes, and cardiovascular diseases (13). Here’s a pro tip while you’re sourcing seaweed chips from the market — buy the ones which are made with minimal ingredients such as seaweed, salt, and olive oil.
7. Frozen Grapes
Available in distinct colors like green, red, and black — grapes are spherical fruits that grow on vines. When frozen in the freezer, they become a refreshing and healthy low carb vegan snack which is handy. This fruit is extremely popular, consumed widely all across the world, and may have multiple health benefits for your body. From inhibiting the proliferation of cancer cells, and lowering cholesterol, to reducing the risk of chronic diseases — the strong antioxidant activity due to the presence of phytochemicals in grapes has various favorable impacts on the human body and overall health (14).
8. Tofu And Cucumber Rolls
If you’re looking for a vegan snack that is savory in taste and also healthy, then try tofu and cucumber rolls. All you need to do is broil some sliced tofu in an oven with your favorite seasonings and then roll them in between thinly peeled cucumber strips. Tofu is known to be one of the best sources of plant-based protein while cucumbers are low in calories and have a very high water content (15), (16). The vegetable has a cooling effect on the human body, reduces swelling, soothes irritated skin, and possesses antioxidant and anti-diabetic properties (16). Hence, this is one of the best and healthiest vegan low-calorie snacks for you to eat.
9. Dried Apple Chips
Made by drying up the popular apple fruit, dried apple chips are soft and chewy in texture. They are also a great healthy alternative to sugar-laden candies which are harmful to your body. Studies suggest that dried apples have anti-inflammatory and antioxidant properties which may be beneficial for post-menopausal women and their health. Further, its consumption may significantly reduce cholesterol and also modulate metabolism (17). Hence, dried apple chips are a great plant-based and low-calorie snack to munch on. You can either purchase it from your supermarket or make it at home in your oven.
10. Homemade Granola
While there are multiple options of granola available in the market, the most common type of this snack includes oats, dry fruits (almonds, cashew nuts, raisins, etc), seeds, spices, and a sweetener. However, the granola in the market may contain honey, dairy-infused choco chips, butter, etc., which makes finding vegan granola brands quite a task. Hence, it is advisable to make homemade granola right in the comfort of your kitchen. Combine your favorite mix on a baking tray and bake it on low heat for about 30-40 minutes or until golden brown. Homemade granola is also rich in multiple vitamins, minerals, healthy fats, and fiber which are essential and helpful for the body and overall health.
11. Baked Kale Chips
Baked kale chips are one of the best vegan healthy snacks that serve to substitute unhealthy potato chips. These crispy and salty veggie chips are easily available in the supermarket or you can easily make them at home in your oven with shredded kale leaves, olive oil, and a sprinkle of salt. According to research, kale is considered to be a ‘superfood’ which may have multiple functional benefits for your body and overall health. Studies state that eating this green leafy vegetable may help prevent inflammation and encourage the growth of good bacteria in your gut (18).
12. Dark Chocolate Squares And Coconut Flakes
For treating your body to some low-sugar vegan snacks, opt for a combination of dark chocolate and coconut flakes. This snack will promise to satisfy your sweet tooth without causing any harm to your body and health. Dark chocolates contain a chemical compound called polyphenols which have antioxidant and anti-inflammatory effects on the human body and hence are extremely beneficial (19). When you pick chocolate for this snack, make sure that you have chosen a bar that is vegan and also has 65% or more cocoa value in it. Coconut flakes are a functional good that helps in lowering cholesterol in your body and has a peculiar, sweet taste (20). Add these coconut flakes on top of some dark chocolate pieces to create a quick snack.
13. Sweet Potato Fries
Next time you’re craving French fries, replace it with a batch of fries made with sweet potatoes. This veggie is packed with healthy carbohydrates and also contains a high amount of health-promoting nutrients. It has antioxidant, anti-inflammatory, anticancer, and hepatoprotective (ability to protect the liver) activity which may be beneficial for your body and overall health. Further, it reduces the risk of cardiovascular diseases, encourages intestinal barrier function, and also improves neurological or memory capacity (21). Here’s what you need to do: cut the sweet potato into strips, sprinkle it with your favorite seasonings, mix it with olive oil, and bake until it is golden brown.
14. Hummus And Veggie Sticks
Hummus is a kind of tasty dip that is made with chickpeas and tahini, both of which are enriched with essential nutrients and bioactive compounds. Studies state that chickpeas are high in protein, fiber, and unsaturated fats which are beneficial for your health. Tahini (made from ground sesame) contains nutrients like calcium and phosphorus (22). Eat cucumber or carrot sticks as a dipper with hummus as a nutritious plant-based snack to consume without any guilt.
15. Popcorn
Popcorn, when air-popped and salted, is a healthy option to snack. According to a study, popcorn has a stronger impact on short-term satiety in comparison to unhealthy potato chips. It is also a low-calorie food that helps reduce the feeling of hunger and lowers the prospective food consumption in the near future as well. Hence, it is one of the best vegan choices to eat in case you’re looking to manage your energy intake and also maintain body weight (23). However, make sure that you are not adding any additives to the popcorn like butter, caramel syrup, cheese powder, etc.
Conclusion
Hunger may strike at any point in time, especially between main meals like lunch and dinner. To satisfy those unexpected hunger pangs, there are a plethora of snack options available in grocery stores and restaurants that promise to fulfill your hunger. However, if you aim to maintain your health and lifestyle goals, some healthy vegan low-calorie snacks can come to your rescue. Such healthy, plant-based, and delicious snacks contain about 100 to 150 calories. They are often a great substitute for unhealthy snacks like potato chips which have detrimental effects on your health. Instead, try munchies like air-popped popcorn, hummus and veggie sticks, banana and peanut butter sushi, and sweet potato fries which are easily made at home.
Contributor: Mary Sabat, RDN, LD, Ace Certified Trainer - Body Designs Ltd.
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