It's not always easy to provide healthy vegetarian and vegan snacks when you have a busy family. Plan and stock snacks that go beyond crackers and cheese.
What are snacks? Snacks are smallish portions of food eaten between meals to keep your energy up and keep your stomach from growling. For those with small appetites snacks provide a convenient way to provide much-needed nutrients.
Pre-made snack foods are not always healthy or nutrient-rich. Homemade snacks are more wholesome, less wasteful, less expensive, and more delicious.
Snacking and Weight Gain
People used to think that snacking caused weight gain. But nowadays, snacking on nutritious foods is considered healthy. Snacking has even been shown to help curb over-eating at the next meal (Kirk, 2000).
These vegetarian snacks throw together quickly and most ring it at less than 200 calories apiece...but they're so good, you might want seconds.
To resist the urge to snack on unhealthy foods, it is best to plan ahead and keep healthy snacks on hand. If finding delicious vegetarian junk food is your goal, check our the Top 10 Unhealthy Vegetarian Snacks instead.
Top 10 Vegetarian Snacks
Most of these snacks require some preparation. Kids can help or do this themselves.
Several of these easy vegetarian and vegan snack ideas are quick to prepare and travel well.
All of the following snacks (except the yogurt with flax and yogurt sauces) are vegan, when made using vegan ingredients. For example, this could mean using vegan margarine instead of butter. But beware of hidden non-vegetarian ingredients.
Savoury Vegetarian Snacks:
1. Falafel (from scratch or from mix)
If using mix, this takes about 20 minutes. Bake the falafel or drain the oil from frying to minimize fat. Dip the fried or baked falafel in one of the following toppings:
Yogurt-tahini sauce: mix plain yogurt with garlic, tahini, and lemon juice (not vegan)
Salsa
Guacamole
Tzatziki (yogurt-cucumber sauce, not vegan)
2. Microwave Popcorn
There is no need to buy microwave popcorn full of fake butter by-products. Make it at home using real butter or margarine and your favourite seasonings. Here is an easy Microwave popcorn recipe on the cheap.
Ingredients:
1/2 cup popcorn
2-3 Tbsp. melted butter or margarine
Salt and seasonings (e.g. spices, parmesan cheese etc.) to taste
Standard brown paper lunch bag
Directions:
Pour kernels into standard brown paper lunch bag
Fold the top over twice and press down firmly; each fold should be 1/2 inch deep.
Place bag in microwave, on turn table.
Cook on high 2-3 minutes, or until pops are 5 seconds apart.
Toss with melted butter or margarine, salt, and seasonings of choice.
3. Nuts for Dates
Stuff 1/4 cup mixed nuts or almonds inside 10 small dates.
Not the heathiest choice, but delicious in moderation with some veggie sticks to go with.
5. Baked Chips with Refried Beans
Find a no-additive brand of corn or tortilla chips and serve with salsa heated with refried beans.
Sweet Vegetarian Snacks
1. Mini pita bread (muesli, apple cinnamon etc.)
Try an all-natural brand like Pita Break.
Freeze and toast when needed.
Top with peanut butter, nut butter or jam.
2. Yogurt
Stir in ground flaxseed and fruit for a nutritional boost.
3. Organic instant oatmeal
Top with non-dairy milk, nuts, peanut butter and/or raisins.
4. Tofutti cutie or vegan "ice cream" sandwich
When nothing else will quench that sweet tooth.
5. An organic apple or celery
Top with natural peanut butter and raisins.
Some apples may be waxed with carmine, which makes them shiny and more red. Carmine and its intense red colour come from crushed beetles, so are not really vegetarian. Organic apples are generally not waxed and might be a better choice.
References:
Kirk TR. Role of dietary carbohydrate and frequent eating in body-weight control. Proc Nutr Soc. 2000 Aug;59(3):349-58.
The copyright of the article Top 10 Vegetarian Snacks in Vegetarian Recipes is owned by Jill Harris. Permission to republish Top 10 Vegetarian Snacks in print or online must be granted by the author in writing.
Being vegan is easy? Not exactly... Being healthy, whether you eat animal
products or not, is never easy. But with good planning, being a healthy
vegan or vegetarian is not necessarily any harder than being a healthy
meat-eater.
Sep 24, 2008 5:17 PM
Guest :
being healthy is easy as hell being vegan-healthy is also mad easy it's just a matter of rearranging switching your mind so your hand
only reaches for certain things at the grocery store...
Sep 28, 2008 5:53 AM
Guest :
i have a question. im 13 years old, and i have been a vegetarian for3
weeks. my mother says i have to do the grocery shopping with her. So my
question is, is there any other quick and easy way to buy products without
scanning the ingrediants? it takes a long time to do shopping now, and i
need to find another way to make shopping easier so i can get to soccer
practice faster.
Oct 2, 2008 1:23 AM
Guest :
Being vegan is easy? I'm a vegan and it's really not.
I'd say
its harder..><
Oct 5, 2008 2:07 PM
Guest :
this is in response to the last comment. not really, im afraid. Thats the
best way to make sure (and be sure) thats its vege. I'm from the UK and
most products in the UK that are vege have a V sign in green on them. If
you're in the UK then thats your best bet!
But, what I will say
is that at first it may take a while to scan, but after a few times you'll
get used to it and your shopping will take just as long as your
"old" shopping!
Oct 12, 2008 7:54 AM
Guest :
tootsie rolls are vegetarian...but not vegan, they have skim milk in them.
I've been a vegetarian for 5 days, and all my friends keep on eating meat
in front of me. It sucks
Oct 24, 2008 6:39 PM
Guest :
Being vegetarian is easy it's all about how you think of things. Like when
you see meat, see that animal and imagine your just biting right into it.
It will instantly make you sick to your stomach(if your vegetarian for
moral purposes. P.S. most cheeses have an ingredient in them- rennin or
rennet , which is made from cow stomachache. Don't take a biotech. class
unless you're ready to never eat anything else ever again. Also, you can be
vegetarian and unhealthy, so you really do have to be healthy.)
Oct 24, 2008 6:42 PM
Guest :
Being vegetarian is easy it's all about how you think of things. Like when
you see meat, see that animal and imagine your just biting right into it.
It will instantly make you sick to your stomach(if your vegetarian for
moral purposes. P.S. most cheeses have an ingredient in them- rennin or
rennet , which is made from cow stomaches. Don't take a biotech. class
unless you're ready to never eat anything else ever again. Also, you can be
vegetarian and unhealthy, so you really do have to be healthy.) Oh yeah I
forgot to say that i've been a vegetarian for 4 years and I'm a runner and
I'm the only one in my family who is vegetarian.
Oct 28, 2008 12:33 AM
Guest :
To the 13 year old: It might help to look up lists of vegetarian
snacks online beforehand. Or just buy good ol' vegetables and make a snack
out of them cut up and dipped in hummus.
Oct 28, 2008 7:19 AM
Guest :
I am interested in becoming a vegetarian but am nervous about getting the
correct amount of protein to sustain the level of exercise that I need to
maintain. I am also worried that to do this I would have to spend alot of
money that I don't have. I am a college student and money is tight right
now. My question is, is there some vegetarian snacks that I could use that
are high in protien or at least able to sustain my protein needs?
Nov 11, 2008 4:14 PM
Guest :
hey people! its me clare. this is a great site because if you happen to be
a vegetarian and you need a snack idea fast there is always this site to
check quicky and get to cooking. its even harder for me being a model
because i have to keep fit and active so i need to keep up with healthy
eating.models are expected to look fantastic and i find that anyone who is
a vegetarian is strong and deserves to be a model( at least in there
heart). well, i ahve to go now because i have to go to paris.....ok well
great site guys! this is amasing. wrtie to me kk?-lots of se%Y luv-clare
Nov 15, 2008 7:38 AM
Guest :
hey guys! its clare again. im back from my paris shoot. wow noone made
another comment after mine yet? thats surprising cuz this site is
awesome.being a vegetarian or vegan can be easy but is also extremely
hard,especially when your just starting and you were use to eating meat.to
the thirteen year old also- it may seem hard at first but if say you really
likes hamburgers? theres always the same food made into a vegetarian
type.so you wont need to worry about it. take your time and try different
things-after that you wont have to worry.anyways.....i got a busy week.i
have to do 30 different styles of dance, another modeling shoot,competetive
swimming,laguage classes, and i also have competive gymnastics,dance,and
singing.plus on top of that a whole lot of oral presentations...it sucks
lol. my health presentation is on health portions for a vegetarian.so who
made this site??? someone tell me please? cuz id like to know since this
site gave me the most help.its perfect.ok.bye! and seriously someone better
write me lol
Nov 15, 2008 7:40 AM
Guest :
hey guys! its clare again. im back from my paris shoot. wow noone made
another comment after mine yet? thats surprising cuz this site is
awesome.being a vegetarian or vegan can be easy but is also extremely
hard,especially when your just starting and you were use to eating meat.to
the thirteen year old also- it may seem hard at first but if say you really
likes hamburgers? theres always the same food made into a vegetarian
type.so you wont need to worry about it. take your time and try different
things-after that you wont have to worry.anyways.....i got a busy week.i
have to do 30 different styles of dance, another modeling shoot,competetive
swimming,laguage classes, and i also have competive gymnastics,dance,and
singing.plus on top of that a whole lot of oral presentations...it sucks
lol. my health presentation is on health portions for a vegetarian.so who
made this site??? someone tell me please? cuz id like to know since this
site gave me the most help.its perfect.ok.bye! and seriously someone better
write me lol
Nov 15, 2008 7:44 AM
Guest :
heyyyy! its me clare. have you ever thought of using the word vegetarian as
the idea fo beauty? i think you should do an article on it. that would be
good, because people need to know that no matter what you look like, if you
can hold yourself to being a vegetarian then that makes you one of the most
beautiful people in the world.you dont need to have good looks or to be a
model to be beautiful and if your strong at heart(which you must be if you
can be vegetarian) then theres nothing that can get in your way. please
think about adding an article on it? yours truly-clare
Dec 6, 2008 11:55 AM
Guest :
this is soo helpful. Im 13 too and have been a vegetarian for almost a
year in January. But im feeling like im not heathly! sooo helpful
Dec 28, 2008 11:50 PM
Guest :
heyy i am 13 and will be a vegetarian for a year in feb. for the other girl
that is around this age all i can say is eat a lot of fruit and vegs.Also
if you have a friend doing it with you it is a lot easyer. good luck :)
Jan 7, 2009 3:24 PM
Guest :
i'm 16 and i've been a vegetarian for about 2-3 years and i love seeing 13
year old starting become vegetarians, because sometimes i need to be
reminded that there are still plenty of people who have an interest in
eating healthy. not too many other male vegetarians that i know
personally though. but if anyone reading this has a vegetarian/vegan
recipe or snack that sounds good please send it to me because i'm always
interested in new recipes (: http://myspace.com/idyingtolivei
Jan 17, 2009 12:49 PM
Guest :
being a vegan is soooo not easy!!
Jan 25, 2009 2:13 PM
Guest :
Hello everyone Im a beginning vegetarian and i was curious to find out what
vegetarians can have for a great tasting snack that is not meat and not
very fatning. So i had stumbled across this website and had tried some of
the recipies on this site and tried some of them. It was great and I
started to see extreme results in my weight. I have lost 4 pounds in just
two weeks. And by the way all of you that are reading this i want you to
know that I am only 14 and that can let you know that if i can do it you
can to.
Jan 29, 2009 3:46 AM
Guest :
I have been a vegan for a few years now and i say it is easy. At first it
was just about discovering what was in foods but now i have never been
healthier.
Mar 3, 2009 6:18 PM
Guest :
hey ya'll! i'm 18 and i've been vegetarian for about a month.. everyone i
know (cept my daddy!) thought i was crazy for doin it, because i'm soo thin
and everyone seems to think that you can't get enough protein on a
vegetarian diet! they're wrong! you can and i've actually gained 5 pounds
since i began --> this is a very good thing for me since i have been
trying to gain weight and could not. so for all of you out there afraid of
not gettin enough protein, don't be! just be careful to eat balanced meals
and you'll be fine. :D
Apr 13, 2009 5:44 PM
Guest :
I'm on my first day.
Apr 15, 2009 10:55 AM
Guest :
Not very useful and exciting recipies. Just Booring!!!!!!!
Apr 15, 2009 1:52 PM
Guest :
You're right, being vegan is easy, and I'm ONLY 13. What never gets easy is
peoples critisms. If something's important to you, whatever it is, it
starts to hurt when people call you stupid for it.
Apr 23, 2009 10:41 PM
Guest :
good recipes ive bin a vegetarian 4 3 months now:) n proud!even tho my mom
eats meat she still supports me by takn me 2 whole foods market,wich is a
healthy store filled with organic stuff not just food either!and
vegan/vegetarian foods 2
Jun 1, 2009 1:18 AM
Guest :
being vegan is not easy. I have been vegan for 3 months, and find it really
hard to find snacks that i can eat that are healthy, and easy. it's either
unhealthy, or too hard to find the ingredients for, living abroard
Jun 3, 2009 3:51 PM
Guest :
i came here looking for some creative ideas for food. Microwave popcorn?
Organic Apple? haha thanks!! going vegan/vegetarian is one of the hardest
things i've tried to do.
Jun 4, 2009 3:00 PM
Guest :
butter is not vegan and just freeze yogurt cheaper then " vegan ice
cream" and tasse better too you will just have to whip it in the
blender and done
Aug 18, 2009 8:08 AM
Guest :
im nearly 13, and been a vegi for about 1 1/2 to 2 yrs nd my mum keeps
argueing that i need to start eating meat, im finding it really hard
because she has stopped buying my food for me because it's a lot more than
expensive than other food
does anybody know where ot get cheep
vegi food??? '_' x
Sep 15, 2009 9:20 PM
Guest :
im only like 12 years old and i desidaded to go vegi. will this cost
more?
Oct 5, 2009 6:16 PM
Guest :
well im 13 years old. i want to become a model i am 122.4 lbs. i would like
to weigh 115. so i am looking in to becomeing a vegan or vegitarian. i was
wondering if anyone had any weight loss tips??? im starting soccer and
dance class and i go to the gym everyday. but im not really eating healthy.
so its hard to tone my body. and to b a model you have to be in great
shape! so i have to lose weight!
Oct 13, 2009 8:16 AM
Guest :
My advice to all those concerned with health, cost and beauty issues (
weight) ... Please think of these three in that order please, your
entire life
The easiest way to go vegetarian, and spend less,
and not gain weight is to avoid processed foods as much as possible. This
includes all sugars and flours. Notice I said "avoid and as much as
possible"..sometimes you just have to have a cookie, so go for it,
don' beat yourself up, but then remember you are learning to eat for
health.
It just so happens that beans, grains, vegetables and
fruits are vegetarian and not processed and if bought from a good place,
cheap and often organically grown too. Supplement these non processed foods
with things like healthy oils, nuts and seeds and maybe some high quality
dairy and eggs and you will have everything you need for a healthy cheap
diet. Your weight will stay in check if you eat a good balance of beans,
whole grains, veggies and fruits.
If you are anything but a kid
being raised by 'crunchy granola" parents, you will have to work hard
and smart to find out how and what to cook and eat to become a vegetarian,
and to convince your parents and doctor that you know how to be a healthy
vegetarian. There a plenty of good books aimed at younger folks on being
vege and vegan. Just don't ignore the nutritional work and be a mac and
cheese vegetarian !!
If trying to lose weight, or just pay
attention to calorie intake, which is a great idea, do your research into
your calorie and protein needs and build a diet from there.
If
you are a teenager, none of these charts apply. You are growing and active
and this is s good time to start to learn healthy eating habits...which
include avoiding sugar, flour and processed foods.
Being a
Healthy vegetarian is a real committment but worth it for your health. Good
luck.
Oct 14, 2009 5:15 PM
Guest :
A snack is something to crave with excited anticipation. Let's be for real;
none of the above named items are particularly mouthwatering.
Oct 27, 2009 11:47 PM
Guest :
I personnaly dont think being veggie is natural (not to be taken as an
insult). other animals eat animals... what is the purpose of a chicken,
pig, cow or sheep if not to provide us with something. Having said this i
am 20 and a veggie through choice and have been for 12years. Im
backpacking Australia atm and am struggling with the food, there is more
vegan options but not vegetarian. i carry all my food with me and dont stay
in one place for long. i have no fridge and am practically living off pasta
and veg. I dont eat meat because I dont like it, I am ok with cheese
eggs etc but could do with any cheap and easy suggestions for things that
arent pasta based. intersting to read everyones comments.
