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healthy sweet snacks; healthy dessert snacks; plant-based snacks;, 16 Plant-based Snacks

16 Plant-based Snacks

Why is plant-based eating important?

One of the important principles of healthy eating is to focus on plant-based foods. Recent studies have pointed to the benefits of a plant-based diet, such as this research, which found that replacing animal-source proteins with plant-based proteins reduced the risk of premature death overall and death from cardiovascular disease. Plant sources of protein provide you with nutrients meat won’t, such as fiber.

If you want to know more about how to transition to a plant-based diet, check out my post on transitioning to a vegan diet

The great thing is, there are lots of delicious plant-based snacks! If you like sweets, this post is a great resource! Here, I share some of my favorite sweet plant-based snacks that satisfy but also provide nutrients the body needs.

16 healthy plant-based snacks

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Alter eco superdark chocolate

I love the slightly sweet taste of this chocolate, and sometimes eat it in combination with dried fruit. It’s a nutritious dessert–in a 38g serving, it has 4g of fiber, 3g of protein, and 20% of the daily value for iron. Dark chocolate also has antioxidant properties, important for disease prevention.

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Organic Made in Nature goji berries

These goji berries are packed with antioxidants, and they also contain 4 g of fiber per ¼ cup serving. I love this particular brand because there is no added sugar. I sometimes enjoy these with some plain yogurt for a dessert without any added sugar.

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Frozen banana with peanut butter

Cutting banana up into small chunks, freezing it and then spreading some peanut butter on it makes a delicious dessert without added sugar. I particularly like the brand of peanut butter featured because it is organic and does not contain hydrogenated oils, added sugar, or artificial ingredients. The only ingredients are peanuts and salt. Peanut butter can be tricky, as there can be lots of other unwanted stuff added.

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Innofoods dark chocolate nuggets

Love these because they are not super high in sugar, with just 3g of added sugar in a 1oz serving. They also contain 3g fiber and 3g protein per serving, as well as 10% of the daily value for iron. The ingredients each have beneficial properties, such as the omega-3 fats in the chia seeds.

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Organic trail mix

I love the brand featured because it does not contain any added sugar but is very satisfying. Coconut, which is the first ingredient, has a naturally sweet taste. I might sometimes eat this along with some dark chocolate or on top of plain yogurt. Of course, the calories in trail mix can add up, so be aware of portion size. If you’d like to know more about trail mix’s nutritional qualities, I wrote a post that goes into detail about the benefits and what to avoid in a trail mix.

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Organic dates

Dates were featured in a recent issue of Food & Nutrition Magazine. The author points out the fiber content, as well as minerals found in dates, among other beneficial properties.

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Frozen banana ice cream (frozen banana, peanut butteralmond milk)

Have you ever noticed just how much added sugar is found in store-bought ice cream? I make use of my blender to make my own as an alternative. I like the brand of almond milk featured quite a bit. It is organic and has no added sugar, and is also fortified with vitamins and minerals. Be aware, however, that it contains very little calcium, so it’s not really a good alternative to milk if you are looking for that nutrient.

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Oatmeal raisin cookies

Oats are an excellent source of fiber and help give you a feeling of fullness to prevent overeating. I use the brand of organic raisins featured to add a little bit of extra natural sweetness.

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Matcha smoothie (matchaalmond milk and banana)

Matcha is excellent for health given the disease-fighting compounds it contains. An issue of Food & Nutrition Magazine highlights some of the benefits. This smoothie is a dessert choice free of added sugar.

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Kettle corn

While kettle corn does contain some added sugar, it does contain some fiber. In addition to providing a feeling of fullness, fiber also aids in digestion. Be aware of portion size, as I do find that it’s easy to eat quite a bit of it despite the fiber content. There are 140 calories in 2 cups of kettle corn. You can find a useful discussion of popcorn and some considerations in terms of health. I really enjoy popcorn as a snack choice, both sweet and salty.

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Since I put together the list of 10, I’ve added a few more of my favorites to keep you snacking well through the pandemic. These are the latest snacks I’ve been enjoying:

Erin Baker’s Grain Free Better Cookie

These cookies are absolutely delicious. I love them because they have so little added sugar, with just 2g added per 2 cookies. They contain mostly organic ingredients and are mostly fruit and nuts. They contain some fat to keep me feeling satisfied, along with some fiber. I love the slightly sweet taste and the dense consistency.

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Aussie Bites

These are super tasty and have just the right amount of sweetness. The first ingredient is organic rolled oats, and you won’t find any sugar until further down the list of ingredients. They contain fiber and omega-3 fat and have a really nice consistency. Each cookie contains 4g added sugar, which isn’t bad.

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Signature’s Cashew Cluster

This is a pretty filling and satisfying snack. Given the calorie content of nuts, 5 pieces provide 150 calories. They contain a lot of fat, a good deal of which is unsaturated and heart-healthy. You’ll also get some protein and fiber out of this snack. It’s not too bad on the sugar, with just 4g per serving.

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Annie Chun’s Baked Seaweed Crisps

I love the crunch of these crisps and the slightly sweet taste. They have just 70 calories and 1g of added sugar per cup and make a great snack. They are organic and satisfy my craving for a little sweetness.

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Autumn’s Gold Grain Free Granola

This granola is super delicious, and I appreciate the wholesome ingredients. The first ingredient is almonds. It does have some added sugar, with 5g per ¼ cup. In that small serving, you will also get 4g protein and 2g fiber, along with quite a bit of healthy fat. It does also contain a good dose of saturated fat due mainly to the coconut and coconut oil, so that’s something to note. A delicious snack to enjoy in moderation. 

ShaSha Bread Co. Mint Chocolate Snaps

I really liked the taste of these–they are not too sweet. Also like the fact that molasses is used as one of the sweeteners; this is a great alternative to sugar as it provides some nutrients the body needs. A serving of these provides 15% of the daily value for iron and 4% of the daily value for fiber, along with 3g protein.

Final thoughts

When selecting plant-based sweet snacks, consider characteristics such as amount of added sugar, content of vitamins and minerals, and fiber content. Some can be a little tricky; for example, this recipe for badam halwa contains quite a bit of added sugar, but also contains the helpful micronutrients and fiber found in the nuts. Choosing a sweet snack is all about considering your diet as a whole and how it fits into everything else you eat. Of course, moderation is a good dietary principle to keep in mind while enjoying your sweet snacks!

Have questions? Comments? I would love to hear what you think below!

healthy sweet snacks; healthy dessert snacks; plant-based snacks;, 16 Plant-based Snacks
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