Nutrition and Lifestyle

5 plant-based snacks that you don’t have to feel guilty about

March 20, 2019

Nutrient-dense snacks that keep you going through the day and feeling great!

Modern-day snacks are calorie dense and nutritionally void. They are often high in sugar, salt, and other additives. These kinds of snacks lead to weight gain, decreased energy, and blood glucose fluctuations.

On the other side of the coin, nutritionally packed snacks can provide sustained energy, stable blood glucose levels and nutrients for good health.

Snacking through the day means you don’t arrive at that ‘hangry’ point at which time you are more likely to overeat. Eating a little less at main meals and snacking in between is easier on your digestive system, provides more energy with sustained nutrient intake.

Baked sweet potatoes

Sweet potatoes are definitely a staple. Sweet potatoes are a complex carb, high in fiber and a great source of Vitamin A for plant-based eaters.

  • High in fiber
  • Great source of beta-carotene (Vitamin A), vitamin c and potassium.
  • Filling
  • Fair rating on the glycemic index.
  • Antioxidants
  • Complex carbohydrate

Chia seeds and nut milk

Chia seeds are amazing! Great fibre and healthy fats. Nut milks are great alternatives to dairy and are often fortified with calcium and a few b vits. Per two tablespoons (28g) they offer:

  • 11 grams of fiber per 2 tablespoons
  • 4 grams of protein
  • 9 grams of fat which are mostly omega 3
  • High in minerals calcium, manganese, magnesium and phosphorus.
  • Loaded with antioxidants

Nut milks are a great alternative to dairy and offer its own nutritional benefits. Different nut milks offer different benefits so consider which is best for you. Homemade is always best (and easier than you think). If you can’t do homemade, opt to buy unsweetened and organic if possible.

Snacking can help keep your hunger in check, preventing overeating that leads to weight gain and gastrointestinal distress.

Roasted butternut/ pumpkin cubes

have you ever tried roasted pumpkin cubes with some olive oil? Seriously, its amazing. A little crispy on the outside with a melting inside. It’s such a great snack that is nutrient packed.

  • Great source of B vitamins
  • Great source of fiber
  • High in vitamin C
  • Good source of vitamin A
  • Nutrients linked to good eyesight
  • Complex carbohydrate

Nuts and seeds

Nuts and seeds have long been known as great snacks. They offer protein and fats which are great to keep hunger at bay and offer energy. As a plant-based eater I may not always have the snacking options at hand when out with friends or family. Keeping a stash in my handbag has been invaluable.

  • Heart health mono and polyunsaturated fats
  • Good source of fiber
  • Good source of plant-based protein – about 30 grams of nuts is 6 grams of protein
  • Nuts and seeds are loaded with minerals and antioxidants.


Fruit is a great snack to “break-fast” in the morning. Its cleasning and hydrating. If you are sugar sensitive, have candida or bacterial overgrowth, choose low sugar fruits such as berries, kiwis and grapefruit.

  • High in vitamins
  • High in fiber
  • Levels out blood sugars
  • High in antioxidants and phytonutrients
  • Colon cleansing

Adding healthy nutrient dense snacks between your meals is a great way to maintain energy, prevent overeating and provide your body with nourishment.
Remember planning goes a long way when including healthy snacks as part of your healthy diet. Include the whole family and enjoy!

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