Although people love to joke about vegans munching on “rabbit food,” there is so much more to vegan snacking than carrots and celery. Chicken nuggets, ice cream, and mozzarella sticks might taste delicious, but they have minimal nutritional value and can even be harmful to your health. Meat and dairy tend to be high in cholesterol, putting you at risk for heart disease, obesity, and diabetes.
Vegans have a lower risk of heart disease, up to 42% less than people eating meat and animal by-products. Additionally, people who eat plant-based diets can lower their blood pressure, which can help reduce your risk of cardiovascular disease, strokes, and heart attacks.
A vegan snack is anything that doesn’t include animal-based ingredients such as meat, dairy, or eggs. Vegan snack options include the obvious – like vegetables and fruits, which are a delicious and healthy option. Salty snacks like super buttery popcorn or beef jerky are available in vegan friendly snacks. And for sweet tooth, vegan candy or chocolate can be a good option.
Vegan snacks are made from just about anything you can imagine, but if you’re looking for snacks that closely mimic snacks made with animal products, then here are some of the most common ingredients and best sources of plant-based protein.
- Pea protein
- Flaxseeds/apple sauce (as an egg replacer)
- Nuts and nut butters
- Almond/oat/soy/coconut milk (as a dairy replacer)
Many vegan snack options include very standard ingredients that you’d also find in non-vegan snacks like wheat, oats, sugar, corn, potatoes etc. Plus, fruits and vegetables always make an easy and healthy snacking option in a pinch, since you can pick them up anywhere.
There is a common misconception that we can only get protein from animal products, and calcium for dairy. This myth has been circulating for many years, and although meat and eggs do contain a lot of protein, you can get equally as much from plant-based sources, with other added benefits.
Some examples of plant-based protein sources found in vegan snacks, and how much protein you can get from them per 100 grams:
- Pumpkin seeds: 32.97 grams
- Peanut butter: 25.09 grams
- Almonds: 22.09 grams
- Soy/tofu: 17.10 grams
- Oats: 16.89 grams
- Chia seeds: 15.60 grams
Whether you’re looking for something easy to throw into your backpack for a hike or something delicious to dig into on movie night, there is no shortage of vegan-friendly options to choose from.