Low-Calorie Plant-Based Snack Ideas
1. Vegetable Crudités with Hummus
Fresh vegetables like carrots, bell peppers, cucumbers, and cherry tomatoes served with hummus make a crunchy, delicious snack. The high fiber content of vegetables combined with the protein and healthy fats in hummus provides a satisfying and nutritious option. A one-cup serving of mixed vegetables paired with two tablespoons of hummus typically comes in under 100 calories.
2. Air-Popped Popcorn
Popcorn is a fantastic whole grain snack that can be low in calories if prepared without excessive oil or butter. Air-popped popcorn contains about 30 calories per cup. To enhance flavor without adding many calories, sprinkle with nutritional yeast or a bit of cinnamon.
3. Edamame
Edamame is a protein-packed snack that is both nutritious and satisfying. A half-cup serving of steamed edamame has roughly 100 calories, along with a healthy dose of fiber and essential amino acids. They can be sprinkled with sea salt or a drizzle of low-sodium soy sauce for added flavor.
4. Fruit Salad
Creating a vibrant fruit salad with a mix of seasonal fruits is an excellent low-calorie snack. Options like watermelon, berries, and oranges are hydrating and rich in vitamins. A one-cup serving of mixed fruit generally contains between 50 to 80 calories, making it a guilt-free treat.
5. Rice Cakes with Avocado
Rice cakes are low in calories and can be topped with a thin layer of smashed avocado for a nutrient-packed snack. Just one rice cake with 1/4 of an avocado comes in at around 100 calories, providing healthy fats and fiber to keep you satisfied.
6. Spiced Roasted Chickpeas
Roasted chickpeas are crunchy and tasty snacks. Toss cooked chickpeas with a bit of olive oil and your choice of spices before roasting them in the oven. A single serving of 1/4 cup has about 90 calories. This snack is high in fiber and protein, making it filling.
7. Cucumber Sandwiches
Cucumber slices layered with mashed avocado or a spread made from low-fat cashew cream create refreshing mini sandwiches. Using two slices of cucumber with a tablespoon of spread will yield a snack that’s under 50 calories, while offering hydration and nutrients.
8. Chia Seed Pudding
Chia seeds can absorb liquids and expand, creating a pudding-like consistency. Mix three tablespoons of chia seeds with one cup of almond milk or coconut milk and let it sit overnight. This snack comes in under 100 calories and is packed with omega-3 fatty acids and fiber.
9. Almond Butter Apple Slices
Slicing an apple and pairing it with a tablespoon of almond butter results in a deliciously crunchy and creamy snack. This combination typically totals around 100-120 calories and provides fiber from the apple and protein from the almond butter.
10. Greek Yogurt with Berries
Opt for unsweetened plant-based yogurt made from almond or coconut, and mix in your favorite berries. A half-cup of yogurt coupled with a half-cup of berries generally amounts to just around 100-120 calories. The combination offers protein, fiber, and antioxidants.
11. Homemade Vegetable Chips
Baking your own vegetable chips can be an enticing low-calorie option. Thinly slice vegetables like kale, beets, or sweet potatoes, toss with a small amount of olive oil and salt, and bake until crispy. One ounce of homemade vegetable chips contains about 100 calories, making it a healthier alternative to traditional chips.
12. Nut and Seed Mix
A small portion of mixed nuts and seeds provides healthy fats and protein. Limit your serving size to about 1 ounce or a small handful to keep calories around 100-120. Opt for unsalted varieties to avoid added sodium.
13. Sweet Potato Wedges
Baking sweet potato wedges tossed in a little olive oil or sea salt gives you a sweet, crunchy snack. A one-cup serving of baked sweet potato wedges is approximately 100 calories. Pair it with a spicy or herby yogurt dip made from plant-based yogurt for added flavor.
14. Cauliflower Florets with Salsa
Cauliflower is a versatile and low-calorie vegetable. Cut it into florets and dip it into fresh salsa for a flavorful snack. A cup of raw cauliflower and a quarter-cup of salsa generally come in around 50-70 calories.
15. Oatmeal Energy Bites
These no-bake energy bites can be made using rolled oats, nut butter, and a small amount of honey or maple syrup. Prepare them in tiny bites to ensure they stay around 100 calories each. They are excellent for providing quick energy along with fiber.
16. Zucchini Noodles with Marinara
Zucchini noodles are a low-calorie alternative to pasta. Serve them cold with a fresh marinara sauce for a refreshing snack. A one-cup serving of zucchini noodles paired with a small amount of sauce totals approximately 50-70 calories.
17. Vegan Cheese and Rice Crackers
Plant-based cheese options have become increasingly popular. Pair a few slices with whole grain rice crackers for a satisfying snack. Keeping the serving to about 100 calories makes this a flavorful option that’s satisfying and quick.
18. Spinach and Bell Pepper Salad
Mix fresh spinach and bell peppers for a vibrantly colored salad. A serving may consist of two cups of spinach and half a bell pepper, totaling around 50 calories. Drizzle with a low-calorie vinaigrette for enhanced taste.
19. Coconut Chips
Baked coconut chips provide a satisfying crunch and tropical flavor. With around 100 calories for a 1-ounce serving, they can be an excellent option for those seeking something sweet and crunchy.
20. Pickled Vegetables
Pickled vegetables such as cucumbers, carrots, and radishes can be a zesty and low-calorie snack. A small serving of mixed pickled vegetables typically comes in around 20-50 calories, giving you a flavorful and crunchy option.
21. Vegan Trail Mix
Combine a mix of dried fruits, seeds, and a small number of nuts to create an energizing trail mix. Keep the serving to about 100 calories by measuring out just a few tablespoons. This snack is portable and provides a balance of carbohydrates and healthy fats.
22. Squash Chips
Slice zucchini or butternut squash thinly, season, and bake them for a sweet, crispy treat. A one-cup serving of baked squash chips can be around 60-80 calories, allowing you to snack without guilt.
23. Baked Eggplant Slices
Baked eggplant slices can be seasoned with herbs and spices for a savory snack. One medium eggplant cut into slices and baked yields a filling snack that can stay under 100 calories, especially when paired with a low-calorie dip.
24. Bell Pepper Boats
Stuffing hollowed-out bell pepper halves with beans, quinoa, or a low-calorie spread creates a colorful and nutrient-dense snack. A bell pepper stuffed with black beans generally comes in around 80 calories, offering protein and fiber.
25. Herbal Teas with Oat Cookies
Brew a delicious herbal tea and combine it with a small homemade oat cookie (made without added sugars) for an indulgent yet low-calorie treat. A light oat cookie can be around 100 calories, pleasantly pairing with a warm drink.
By incorporating these low-calorie plant-based snack ideas into your diet, you can enjoy a diverse array of flavors and textures while prioritizing nutrition and health. Each snack provides opportunities for filling your day with wholesome ingredients while satisfying your taste buds.
