15 healthy snack ideas (vegan, refined sugar free, gluten free)
written by Jasmine Irven
Here we’re sharing 15 healthy snack ideas to keep on hand!
1. popcorn
Purchase some popcorn kernels (preferably in bulk) and pop them in a popcorn maker or over the stove! My favourite toppings are a little melted coconut oil and sea salt, but you could also try them with nutritional yeast, paprika, Italian seasoning, Himalayan salt, lemon juice, chili flakes, cinnamon, or whatever other spices you want to experiment with.
2. trail mix
I love to make my own trail mix with a combination of nuts (almonds, cashews, walnuts, pecans, and brazil nuts – all unsalted), seeds (pumpkin and sunflower seeds are my favourite), dried fruit (raisins, apricots, cranberries), and dark chocolate (dairy free, 70% dark chocolate or higher).
3. granola
Homemade granola is the perfect meal prep! There are so many great recipes out there but my favourite combination right now is a coconut nut mix.
Add 2 cups of chopped nuts and/or seeds (almonds, cashews, pecans, walnuts, pumpkin seeds, sunflower seeds, etc.) to a bowl with 2-3 cups of coconut flakes (unsweetened), 2 tablespoons of chia seeds, cinnamon, and 4 tablespoons of melted coconut oil.
Once combined spread evenly on a baking tray and bake for 10 minutes, before turning the tray and cooking for another 10 minutes. This granola is great on its own, served with a nut milk as cereal, or in a coconut yogurt parfait.
If you don’t have the time to bake a mix, you could also try slicing a banana, and combining it with a mix of nuts and seeds, cacao nibs, coconut flakes, and/or dried fruit!
4. protein balls
There are so many great recipes online for protein balls to explore! These are way cheaper than store-bought options and are a healthier alternative because you can control exactly what goes in them.
Eating Bird Food has a great no-bake selection of protein ball ideas you can check out here. My fave is the tahini chocolate chip!
5. chocolate berry pudding
Inspired by the I Quit Sugar cookbook, blend 1/4 cup frozen berries, 1 tray of ice cubes, 1/2 cup of spinach, and 2 tbsp. raw cacao powder in a blender for a thick and creamy pudding (add a little water if your blender isn’t super powerful).
You can also add a little maple syrup if you find it’s not sweet enough for you. Best served immediately, but it could be frozen, just know you will need let it thaw for about 40 minutes before eating from frozen.
6. dairy free dark chocolate, 70% or higher
2-3 squares on their own is the perfect pairing for a cup of peppermint tea (my fave after dinner snack), or some fresh orange slices! Alternatively try melting the chocolate over the stove and dipping bananas, strawberries, blueberries, etc., in it >>>.
I like Alter Eco (note not all of their products are vegan, but a good selection are) and Giddy Yoyo bars, and have also heard good things about the Raw Halo raw chocolate, and Loving Earth dark chocolate.
7. hot cacao
I don’t know if I’m cheating by putting a drink in here, but seriously a warm drink is always a great way for me to satisfy my sweet cravings. And, because I’m a huge sucker for anything chocolate, making a healthier version of hot chocolate is perfect for me.
Heat a cup of almond or oat milk with a tablespoon of raw cacao powder (cacao is the less refined version of cocoa powder, though you could use cocoa as well), a pinch of sea salt, and 1-2 teaspoons of natural maple syrup on the stove. You can also add ½ teaspoon of maca powder for some additional health benefits, or ¼ teaspoon of vanilla extract to warm up the flavour even further.
8. coconut yogurt
Making a coconut yogurt parfait is one of my favourite breakfasts, but it is also a great mid-morning snack! Check out my favourite parfait recipe here.
9. almond butter and apple
Such a simple snack but SO satisfying! Something my nutritionist taught me which I have been living by is that if you’re craving sugar, your body is might actually be looking for protein.
I love to snack on almond or peanut butter for a little protein, with something that’s naturally sweet like an apple. Another great combo is dates and almond butter.
10. kale or sweet potato chips
Preheat your oven to 300F. For the kale chips remove the leaves from the stems of the kale and roughly tear it into pieces (save the stems for smoothies).
Massage about ½ teaspoon of extra virgin olive oil for every pan of kale chips (spread out evenly and avoid overcrowding) and sprinkle on a little sea salt. Once on the pan bake for 10 minutes, rotate the pan, and then bake for another 10-15 minutes (you want them brown but not burnt!).
Sweet potato chips follow a similar method. Wash and peel your sweet potato, slicing it into very thin slices. Add to a bowl with about a tablespoon of coconut oil or extra virgin olive oil for every large potato, and toss. Add to a pan in an even layer and cook again at 300F for 15 minutes. Rotate, and place in the oven for another 15 minutes. If still moist after that leave them in for 5-10 minutes extra to allow them to crisp up.
You could also experiment with beets, parsnips, taro root, or any other root veggies (cooking time just may need to be adjusted)! For more watery veggies like beets you may want to let the slices sit out for 10-15 minutes on the baking tray before placing them in the oven, to help reduce water content a little more.
11. baked apples or pears with cinnamon
Heat a small skillet over low heat and add 2 tsps. of coconut oil. Add 2 diced apples (or pears) and saute for approximately 10 minutes, until softened. Enjoy the apples topped with cinnamon and almond butter!
12. smoothie bowls
Mix frozen fruit in a blender with a small amount of nut milk (a couple of tablespoons), to get a smoothie bowl consistency. I love a frozen berry and banana bowl, or a tropical bowl with frozen mangoes! Top with pumpkin seeds, hemp seeds, sliced banana, almond butter, and coconut yogurt or whip cream if you have it on hand.
13. homemade guacamole
The easiest guac in my books is mashing a couple of avocados with the juice of a lime and a sprinkle of sea salt and black pepper, and combining that with diced red pepper, red onion, and tomato. Seriously so good! Enjoy on pre-cut veggies like carrots and celery, or gluten free corn chips like Que Pasa.
14. hummus and veggies
Having pre-cut veggies on hand is a great way to prep for a quick snack! Paired with homemade or store-bought hummus, this snack is both filling and healthy.
My favourite veggies to dip: red and orange pepper, cherry tomatoes, carrots, celery, and snow peas. Hummus is also SO good with Mary’s crackers, which are also gluten-free!
15. fried plantain
Heat 2 tablespoons of coconut oil in a large skillet over low to medium heat. Peel and slice a large plantain into thick slices (pick one with some black spots to indicate ripeness, if it’s green you likely won’t be able to peel it). Using a fork, gently mash them to slightly increase the surface area. Add the plantain pieces to the skillet, cooking for about 2 minutes per side until caramelized. Sprinkle with cinnamon and/or sea salt to serve!
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
