healthy plant-based snacks on the go

The Ultimate Guide to Healthy Plant-Based Snacks on the Go

In today’s fast-paced world, maintaining a healthy diet can be challenging, especially for those constantly on the move. Health-conscious individuals often seek convenient, nutritious snacks that can be easily transported. Plant-based snacks are a fantastic solution, rich in essential nutrients and energy-boosting properties. Here’s an extensive look at some of the best options for healthy plant-based snacks that are perfect for those on the go.

1. Nuts and Seeds

Nuts and seeds are nutrient-dense powerhouses, packed with healthy fats, protein, and fiber. They not only provide sustained energy but also keep hunger at bay.

Almonds: High in vitamin E and magnesium, almonds are a great mid-morning snack. A small handful (about 1 oz) contains approximately 164 calories, 6g of protein, and 3.5g of fiber.
Chia Seeds: These tiny seeds are high in omega-3 fatty acids and can be easily mixed with water or plant-based milk to create a quick pudding. A 1-ounce serving provides 138 calories, 4g of protein, and 11g of fiber.
Pumpkin Seeds (Pepitas): Rich in zinc, magnesium, and healthy fats, pumpkin seeds are excellent for sustaining energy levels. Just 1 oz has around 126 calories, making it a great snacking option.

2. Dried Fruits

Dried fruits make for tasty, portable snacks that provide natural sweetness along with vitamins and minerals. However, they tend to be calorie-dense, so portion control is crucial.

Apricots: Dried apricots are an excellent source of vitamin A and iron. A 1/4 cup serving contains approximately 78 calories and 2g of fiber.
Raisins: Packed with iron and antioxidants, raisins are a convenient snack. Just 1 ounce (about 60 raisins) consists of about 85 calories.
Goji Berries: Known for their antioxidant properties, goji berries are a superfood snack. A 1-ounce serving has about 98 calories and is full of vitamins A and C.

3. Homemade Energy Balls

Energy balls are customizable, easy to make, and ideal for on-the-go consumption. They typically combine nuts, seeds, and dried fruits, delivering a balanced energy boost.

Basic Recipe: Mix one cup of oats, half a cup of nut butter, and half a cup of honey or maple syrup. Add in your favorite mix-ins like chocolate chips, coconut flakes, or chia seeds. Roll into balls and refrigerate.
Flavor Varieties: Experiment with flavors by adding cacao powder for a chocolate version, or cinnamon for a spiced twist.

4. Vegetable Chips

Vegetable chips offer a satisfying crunch and provide essential vitamins. Unlike traditional potato chips, they are often lower in calories and higher in nutrients.

Kale Chips: Made by baking kale with a sprinkle of olive oil and salt, these crispy snacks are rich in vitamins A, C, and K.
Sweet Potato Chips: Slice sweet potatoes thinly, season with spices, and bake. Sweet potatoes are high in fiber, beta-carotene, and vitamins A and C.

5. Fresh Fruit

Fresh fruits are the epitome of healthy snacks, requiring minimal preparation. They’re hydrating and full of fiber, making them a great choice.

Bananas: Easy to carry and peel, bananas are rich in potassium, fiber, and vitamin B6. One medium banana contains about 105 calories.
Apples: An excellent source of fiber, vitamin C, and antioxidants, apples are easily portable and delicious when sliced.
Berries: Strawberries, blueberries, and raspberries are high in antioxidants and low in calories, making them perfect for snacking. A cup of mixed berries has around 70-80 calories.

6. Nut Butter Packets

Individual packets of nut butter are incredibly convenient and can be spread on fruits, rice cakes, or eaten directly.

Almond Butter: A single packet usually contains about 100-120 calories and provides healthy fats and protein.
Peanut Butter: Classic peanut butter packets offer similar benefits, rich in protein and fiber, perfect for pairing with apples or whole grain crackers.

7. Plant-Based Jerky

For those who crave something savory, plant-based jerky made from soy, mushrooms, or wheat protein is a great option.

Flavorful Choices: Brands now offer flavors ranging from teriyaki to spicy chili, enticing both vegetarians and meat-eaters alike. A 1-ounce serving typically contains around 70-100 calories.

8. Hummus and Veggies

Hummus is a versatile dip made from chickpeas, tahini, and olive oil.

Snack Packs: Look for single-serving hummus containers paired with veggie sticks such as carrots, celery, or bell peppers. A standard serving of hummus (about 2 tablespoons) contains roughly 60 calories, while raw veggies are low in calories but high in vitamins.

9. Smoothie Packs

Smoothies are a convenient way to consume a range of nutrients, especially for breakfast or a post-workout snack.

Preparation: Prepare smoothie packs by portioning fruits, veggies, and even nut butter into freezer bags. When you’re ready to drink, just blend with your choice of plant-based milk or water.
Nutritional Boosters: Enhance your smoothies by adding spinach, kale, chia seeds, or protein powder for an extra health kick.

10. Granola Bars

Look for granola bars made from whole ingredients without excess added sugar.

Ingredients to Choose: Check for natural sweeteners like dates or honey, whole oats, nuts, and seeds. Bars typically range from 150-250 calories each and can provide a good balance of protein and fiber.

11. Rice Cakes

Rice cakes are a low-calorie snack base that can be topped for added flavor.

Ideas for Toppings: Spread avocado for healthy fats or almond butter for protein. You can also top with nut butter and banana slices for a satisfying treat.

Final Snacking Tips

Portion Control: Always keep an eye on serving sizes to avoid consuming excess calories.
Preparation is Key: Preparing snacks in advance is essential for sticking to your plant-based eating goals.
Stay Hydrated: Don’t forget to drink water throughout the day as hydration plays a critical role in overall wellness.

Healthy plant-based snacks are not only nutritious but also convenient for busy lifestyles. With a bit of planning, anyone can maintain a balanced diet while enjoying tasty, energizing snacks on the go.