Best Vegan Snacks for Meal Prep: A Comprehensive Review
Meal prepping can be a game changer for anyone seeking convenience and nutrition, especially for vegans. With a plethora of plant-based snacks available, it’s crucial to choose options that are healthy, satisfying, and easy to prepare. Here’s a detailed review of the best vegan snacks for meal prep that will keep your taste buds happy and your energy levels high.
1. Chickpea Salad Wraps
Ingredients: Chickpeas, avocado, red onion, bell pepper, lemon juice, spices.
Why It’s Great: Chickpeas are a fantastic source of protein and fiber. This snack can be made in bulk and stored in wraps or lettuce leaves for easy grab-and-go meals. Just mash the chickpeas with avocado, add diced vegetables, and season to taste. Prepare it on Sunday, and you’ll have a delicious snack that lasts throughout the week.
Meal Prep Tip: Store in airtight containers, and spoon the mixture into wraps when you’re ready to eat.
2. Granola Energy Balls
Ingredients: Rolled oats, nut butter, maple syrup, chia seeds, shredded coconut, dark chocolate chips.
Why It’s Great: These energy balls are not only easy to make, but they also provide sustained energy thanks to the combination of complex carbohydrates and healthy fats. They’re a perfect pre-workout snack or mid-afternoon pick-me-up.
Meal Prep Tip: Roll the mixture into balls and freeze them. They’ll keep well for weeks and can be taken out as needed.
3. Veggie Chips
Ingredients: Kale, sweet potatoes, beets, olive oil, sea salt.
Why It’s Great: Homemade veggie chips are a healthier alternative to store-bought snacks and easy to customize. Bake thinly sliced vegetables with a sprinkle of olive oil and sea salt for a crunchy, satisfying treat.
Meal Prep Tip: Store your chips in an airtight container to keep them crispy.
4. Hummus and Vegetable Sticks
Ingredients: Chickpeas, tahini, garlic, lemon juice, assorted vegetables (carrots, cucumbers, bell peppers).
Why It’s Great: Hummus is rich in protein and pairs perfectly with crunch vegetables. It’s versatile and can be flavored in various ways (like roasted red pepper or garlic).
Meal Prep Tip: Portion hummus into small containers and pre-cut vegetable sticks, storing them in the fridge for quick access.
5. Apple Slices with Nut Butter
Ingredients: Apples, almond butter or peanut butter, cinnamon (optional).
Why It’s Great: This snack provides the perfect balance of carbohydrates and healthy fats. The sweet, crunchy apples combined with rich nut butter make for a satisfying treat.
Meal Prep Tip: Slice apples in advance but keep them fresh with a squeeze of lemon juice to prevent browning.
6. Overnight Oats
Ingredients: Rolled oats, almond milk, chia seeds, fruits (berries, banana), sweetener.
Why It’s Great: Overnight oats are incredibly versatile and can be made with various ingredients to avoid monotony. They serve as a quick breakfast or snack.
Meal Prep Tip: Prepare multiple jars at once, mixing different flavor combinations to keep your breakfast exciting.
7. Roasted Chickpeas
Ingredients: Canned chickpeas, olive oil, spices (cumin, paprika, garlic powder).
Why It’s Great: Roasted chickpeas are a crunchy, savory snack that’s perfect for munching. They are packed with protein and super easy to make at home.
Meal Prep Tip: Store roasted chickpeas in an airtight container but consume within a week for optimal crunchiness.
8. Fruit and Nut Bars
Ingredients: Dates, nuts (almonds, walnuts), seeds, coconut flakes.
Why It’s Great: Homemade fruit and nut bars are densely packed with energy, making them an excellent on-the-go snack. They can also be customized with your favorite nuts and dried fruit.
Meal Prep Tip: Cut into bars and wrap them individually to grab quickly for a nutritious snack.
9. Popcorn with Nutritional Yeast
Ingredients: Popcorn kernels, nutritional yeast, olive oil, spices.
Why It’s Great: Air-popped popcorn is a low-calorie snack, and adding nutritional yeast gives a cheesy flavor without dairy while boosting B-vitamin content.
Meal Prep Tip: Prepare a large batch of popcorn in advance and store it in an airtight container to keep it fresh.
10. Stuffed Dates
Ingredients: Medjool dates, almond or peanut butter, nuts (pecans, walnuts).
Why It’s Great: Dates are a natural sweet treat packed with fiber and nutrients. Stuffing them with nut butter and nuts creates a deliciously rich snack.
Meal Prep Tip: Prepare stuffed dates a day ahead and store them in the fridge for a quick energy boost.
11. Coconut Yogurt Parfaits
Ingredients: Coconut yogurt, granola, mixed berries, chia seeds.
Why It’s Great: Parfaits are visually appealing and can be tailored to individual preferences. They’re rich in probiotics and perfect for breakfast or a snack.
Meal Prep Tip: Layer your parfaits in mason jars for easy transport and storage.
12. Zucchini Bread Muffins
Ingredients: Zucchini, flour (oat or whole wheat), maple syrup, walnuts, cinnamon.
Why It’s Great: These muffins are moist and delicious, with hidden vegetables offering added nutrition. They work well as breakfast or an afternoon snack.
Meal Prep Tip: Freeze muffins individually to maintain freshness and enjoy them over a few weeks.
13. Classic Pita and Baba Ganoush
Ingredients: Eggplant, tahini, lemon juice, garlic, whole wheat pita.
Why It’s Great: Baba ganoush is a smoky eggplant dip that’s addictively tasty. Pair it with whole wheat pita for a nutritious, satisfying snack.
Meal Prep Tip: Make baba ganoush in advance, refrigerate, and serve with freshly cut pita for dipping.
14. Spicy Roasted Nuts
Ingredients: Mixed nuts, olive oil, cayenne pepper, garlic powder, sea salt.
Why It’s Great: Nuts are nutrient-dense snacks that provide healthy fats and protein. Spicing them up adds an extra kick and variety.
Meal Prep Tip: Keep roasted nuts in small containers for easy snacking throughout the week.
15. Chia Seed Pudding
Ingredients: Chia seeds, almond milk, maple syrup, vanilla extract, topped with berries.
Why It’s Great: Chia seeds are rich in omega-3 fatty acids and fiber. Chia puddings can be made ahead and are filling, making them a perfect snack or light dessert.
Meal Prep Tip: Mix and portion into jars for a ready-to-eat treat any time.
16. Brown Rice Sushi Rolls
Ingredients: Brown rice, nori sheets, veggies (carrot, cucumber, avocado), sesame seeds.
Why It’s Great: Sushi rolls packed with vegetables are fun to make and enjoyable to eat. They’re also low in calories and high in nutrients.
Meal Prep Tip: Prepare sushi rolls and slice them up ahead of time for a quick, healthy snack.
17. Vegetable Sushi Rolls
Ingredients: Nori sheets, cucumber, carrot, bell pepper, avocado.
Why It’s Great: Sushi is not only fun but also allows you to be creative with vegetables. These rolls are low in calories and high in nutrients.
Meal Prep Tip: Roll them tightly and slice them into bite-sized pieces for easy snacking.
18. Nutty Snack Mix
Ingredients: Almonds, cashews, pumpkin seeds, dried fruit, spices.
Why It’s Great: A customizable snack that combines sweet and salty elements while providing protein for sustained energy.
Meal Prep Tip: Mix all ingredients together and store in bags for easy on-the-go snacking.
19. Sweet Potato Toasts
Ingredients: Sweet potatoes, avocado, tomato, spices.
Why It’s Great: Sweet potato slices can be baked and used as a base for a variety of toppings. They’re gluten-free and nutrient-dense.
Meal Prep Tip: Bake a batch of sweet potato toasts and top them with your favorite spreads when you’re ready to eat.
20. Vegan Protein Smoothies
Ingredients: Plant-based protein powder, spinach, banana, almond milk, almond butter.
Why It’s Great: A protein smoothie can serve as a snack or meal replacement because it’s quick to assemble and offers a rich nutrient profile.
Meal Prep Tip: Pre-portion ingredients in bags in the freezer for easy blending.
21. Spiced Sweet Potato Fries
Ingredients: Sweet potatoes, olive oil, smoked paprika, garlic powder.
Why It’s Great: Sweet potato fries offer a healthy alternative to traditional fries and can be spiced to enhance flavor while providing essential vitamins and minerals.
Meal Prep Tip: Bake a large batch and store them in the fridge; reheat in the oven or microwave as needed.
22. Savory Oatmeal
Ingredients: Oats, vegetable broth, spinach, nutritional yeast, cherry tomatoes.
Why It’s Great: Oatmeal isn’t just for breakfast. A savory version makes for a hearty snack that’s packed with protein and fiber.
Meal Prep Tip: Prepare oatmeal in batches and store in the fridge, reheating portions as you go.
23. Carrot Cake Energy Bites
Ingredients: Dates, carrots, walnuts, oats, cinnamon.
Why It’s Great: These bites are reminiscent of dessert but packed with nutrition. They’re sweetened naturally with dates and provide satisfying energy.
Meal Prep Tip: Roll them in coconut flakes for added texture and store in the fridge.
24. Plant-Based Jerky
Ingredients: Soy protein, spices, liquid smoke.
Why It’s Great: Vegan jerky provides a chewy, savory snack option rich in protein, perfect for those who love a meaty texture.
Meal Prep Tip: Purchase a few different brands to find your favorite flavors or make your own to customize your seasonings.
25. Baked Apple Chips
Ingredients: Apples, cinnamon.
Why It’s Great: A healthy, crunchy snack that is simple to make and satisfying to eat, baked apple chips fulfill cravings for something sweet without added sugars.
Meal Prep Tip: Store in an airtight container to maintain crispness; they can last for weeks.
26. Cucumber Sandwiches
Ingredients: Whole grain bread, hummus, sliced cucumber, dill.
Why It’s Great: Fresh, hydrating, and filling, cucumber sandwiches can be made ahead of time and are perfect for lunch or a snack.
Meal Prep Tip: Keep the bread and cucumbers separate until you’re ready to eat to maintain freshness.
27. Rice Cake Toppings
Ingredients: Rice cakes, avocado, nut butter, or hummus.
Why It’s Great: Rice cakes are low in calories and serve as a great base for a variety of toppings, making them versatile snacks.
Meal Prep Tip: Prepare toppings in advance and just spread them on rice cakes before snacking.
28. Lentil Snack Patties
Ingredients: Lentils, gluten-free breadcrumbs, spices, vegetables.
Why It’s Great: These patties are packed with protein and can be eaten as snacks or included in meals.
Meal Prep Tip: Bake a large batch and freeze them to have on hand whenever a snack craving hits.
29. Quinoa Salad Cups
Ingredients: Quinoa, black beans, corn, avocado, lime juice.
Why It’s Great: Quinoa is a complete protein source, and combining it with vegetables creates a nutritious and filling snack.
Meal Prep Tip: Store in small cups or jars for easy portioning and quick grabs during the week.
30. Herbed Cashew Cream Dip
Ingredients: Cashews, water, garlic, thyme, lemon juice.
Why It’s Great: A creamy dip that’s perfect for vegetables or spread on whole-grain crackers. It’s a delicious way to add healthy fats to your snack.
Meal Prep Tip: Prepare a batch and store it in the fridge to enjoy with snacks throughout the week.
These snacks not only sustain energy levels but also keep your meal prep exciting and varied. Tailor the recipes as per your tastes and experiment with ingredients to make these snacks uniquely yours! With these options at hand, every vegan can enjoy delicious plant-based snacking without sacrificing nutritional value or flavor.
