Plant-Based and Vegan Snacks You Can Buy
By: Julie Mancuso, owner of JM Nutrition, registered dietitians and nutritionists at JM Nutrition, Ahsan Zaman, public health consultant. Learn more about JM Nutrition.
Are you looking for plant-based or vegan snacks and need a fresh pair of eyes to give you some new ideas?
Look no further! Our team of registered dietitians, nutritionists and consultants has come up with a list of some of their old favourites, as well as some new plant-based and vegan snack options to help you satisfy those cravings in a healthy and delicious way.
Plant-Based and Vegan Snacks
Three Farmers Roasted Snack Packs
Where to buy: threefarmers.ca, Costco, Amazon, Walmart
These packets pack a big nutritional punch. As such, a number of dietitians and sports nutritionists recommend these plant-based snacks to those who are physically active.
Packed with protein and carbs, two indispensable fuel sources for those who love outdoor exploration.
The Roasted Snack Packs also carry potassium and sodium, both of which are lost via sweat caused by strenuous exercise, comments fitness and sports dietitian, Megan.
The best part about these snack packets, and what makes them decidedly unique, is the different flavours that should no doubt satisfy the most selective palates. Our favourite: barbecue roasted lentils.
Harvest Snaps
Where to buy: Jean Coutu, Amazon, Walmart
A convenient and tasty plant-based snack alternative that many of our clients reportedly enjoy.
Harvest Snaps come in 9 different flavours such as Green Pea Lightly Salted, Red Lentil Tomato Basil and Black Bean Mango Chile Lime.
The snaps are an ideal snack for plant-based adventurers.
They contain sufficient protein and carbs, as well as sodium, calcium and potassium. Best of all, they do not contain trans fats, saturated fats and cholesterol.
Related: Dietitian for cholesterol
Certainly, the most unique aspect is the taste, which stands out from similar snacks we tried.
Oloves: Naturally Pitted Olives
Where to buy: Natura Market
A decidedly unique snack, Oloves are a crunchy, plant-based snack for those who cannot get enough of the taste of the Mediterranean.
They come in 4 different distinct Mediterranean flavours, of which Basil & Garlic is our favourite.
Although they carry little protein, they do contain considerable salt and, as such, are ideal for those who require sodium replenishment after sweaty adventures.
Fibre, instrumental in keeping you full for longer, is also present. All in all, they are a tasty and satisfying plant-based snack.
Discover more about the importance of dietary fibre.
Rhythm Superfoods Organic Cauliflower Bites
Where to buy: Natura Market, Walmart, Spud.ca
As the tagline states, the cauliflower bites are “a one-two punch of bold heat and zingy ranch flavor–without a drop of dairy!”
We certainly agree.
These snacks are tasty, savoury and plant-based. They are also gluten-free, certified vegan, non-GMO and organic.
In addition, they contain Vitamin C, Vitamin K and a good deal of fibre.
For those who have carbs on the mind, rest assured that the whole bag contains only 7 grams of net carbohydrates. A number of our clients who seek the services of our dietitians and nutritionists for weight loss report snacking on bites when faced with cravings.
Way Better Snacks
Where to buy: Natura Market, Well.ca, Walmart, Amazon
If you’re on the lookout for vegan snack, and chips in particular, you’ve got to try the Way Better Snacks’ Gluten-Free Whole Grain Tortilla Chips, Sweet Chili flavour.
But not just because they are delicious.
These chips are healthy. Yes, the words chips and healthy have been used in the same sentence.
You’ll find healthy ingredients such as quinoa, chia, broccoli and radish.
In addition to checking off the vegan box, they are non-GMO, gluten-free, dairy-free and, of course, plant-based. We highly recommend you try them.
gimMe Roasted Seaweed Snacks
Where to buy: Well.ca, Amazon, Walmart, Natura Market, Goodnessme.ca
There are those who crave sweets and those who prefer salty snacks, hands down.
If you happen to belong to the latter group, then the gimMe Roasted Seaweed Snacks are for you.
This is a no doubt simple snack. It contains only three ingredients: organic seaweed, organic sunflower oil and sea salt.
But don’t let the simplicity fool you, it is very tasty. It is also vegan, gluten-free and perfect for on-the-go activities. We highly recommend this plant-based snack.
Related: Health Benefits of Seaweed
Mid-Day Squares Functional Vegan Chocolate Bar Fudge
Where to buy: Healthy Planet, Greenhouse.ca
While the preceding item satisfied cravings for salt, this one is ideal for those with a long sweet tooth.
Besides being delicious, the Mid-Day Squares are chocolate-y and have a wonderful texture.
Because they are made with hemp protein, pumpkin seeds and fibre, they are also a healthy plant-based, vegan indulgence.
Related: Why go Vegan?
Vegan dietitian and nutritionist
The Mid-Day Squares have been an old favourite of the founder of JM Nutrition, Julie Mancuso.
IWON Organics Plant-Based Protein Stix Sweet Dijon
Where to buy: Healthy Planet, Whole Foods Market, Natura Market
The Stix are an ideal snack for the mid-morning or afternoon. Reason being, they are high in protein and fibre, helping to keep you full for longer.
The crunchy snack is made from plant-based proteins and contains kosher, vegan and gluten-free ingredients.
Additionally, it is low in sugar and calories. As such, it is recommended as an energy-boosting snack for plant-based and vegan athletes by a couple of our Alberta dietitians.
Related: How To Boost Energy Levels
Cranberry Almond KIND Bar
Where to buy: Kindsnacks.ca, Walmart, Amazon, Starbucks
You may have seen these bars. Maybe you even tried them. If you did, we are confident you loved them. We certainly do.
By taking a few bites of the plant-based snack bar, you get the nutritional benefits of both, almonds and cranberries.
Almonds are rich in vitamin E, magnesium and healthy fats, which are great for cardiovascular health support.
Related: 9 Evidence-Based Health Benefits of Almonds
Cranberries, on the other hand, contain vitamin C, which is essential for the repair and development of body tissues.
Learn more about the the nutritional value of cranberries.
This Kind Bar is also high in manganese, a mineral which helps form connective tissue and aids in carbohydrate metabolism.
If cranberry and almonds aren’t up your alley, the KIND bar also offers many different flavours such as Peanut Butter Dark Chocolate, Almond and Coconut, and others.
It even comes in distinct packs like Thins, Minis and Breakfast Bars.
PC Plant Based Cashew Dip
Where to buy: Superstore, Loblaws
Plant-based snacks such as dips are a fun way to add flavour to a wide variety of otherwise bland foods.
This cashew dip, in particular, is tasty.
It contains zero grams of cholesterol and is an excellent source of potassium.
Admittedly, it is a little high in sodium, but after a workout, your body is going to love the replenishment from these electrolytes.
Related: What Workout Supplements Should I Take?
The dip is also versatile, allowing you to be creative with it. It can be an accompaniment to many of the above plant-based snacks. You can add in herbs to make your own personal medley. Or you can simply dip vegetables or fruit in it and enjoy.
Simply Protein Bar
Where to buy: most grocery stores
Unlike some bars, this plant-based protein bar is high in fibre and low in sugar. As such, it aids digestion.
With 12g of protein packed into each bar, it is an appealing snack when trying to build muscle. In addition, a protein bar like this is a great on-the-go snack for a busy lifestyle, suggests Edmonton dietitian, Alana. The protein and fibre will surely put a stop to those hunger pangs and give you quick energy boost.
What’s more, the Simply Protein Bar comes in a variety of flavours such as Cinnamon Pecan, Chocolate Coconut and Cocoa Raspberry, just to name a few.
Interestingly, Simply Protein also offers a couple of kids’ options that can act as a more healthy, plant-based substitute for high-sugar candy or chocolate bars. It’s certainly worth a look.
Parnoosh All Natural Delicious Pitted Dates
Where to buy: Longos, Walmart, Amazon
Dates can be a sweet and desirable snack that can help beat those sugar cravings.
As a fine source of fibre, this dried fruit helps with digestive health and can keep blood sugar levels balanced.
High in antioxidants, these dates are beneficial in keeping unstable molecules, known as free radicals, from producing harmful reactions, while helping to protect you from diseases.
Read more about the nutritional benefits of dates.
Another reason to give this plant-based snack a try is its versatility. Dates are an easy ingredient to adapt to many dessert recipes. If you’re baking a cake, cookies or muffins, and don’t want to add in any sugar, just use dates. The delectable, rich sweetness of Parnoosh Dates is an ideal and much healthier replacement for sugar, suggest Alaa, our dietitian in Montreal.
Nuts To You Nut Butter
Where to buy: most grocery stores, Goodnessme.ca, Well.ca
Nut butters are a tasty addition to your collection of food spreads. It’s also great for those who are looking for alternatives to the more common spreadable foods such as jams and marmalades, cheese, or even peanut butter.
Nut butters are many and varied. You can select from almond, cashew, hazelnut, sunflower seed, tahini and more. We recommend trying a few to determine your favourite one. Many of our clients typically turn to almond butter for the rich taste.
Read: Your Guide to the Best Nut Butters and Other Creamy Spreads
Why is nut butter a great plant-based snack?
One, it’s plant-based and so it has many benefits.
Two, nuts are known to contain unsaturated fats (the healthy kind), which can help reduce cholesterol levels.
Three, these nut butters are also packed with protein, fibre, nutrients and antioxidants. This is great for muscle development, digestive health and cardiovascular health.
Brami Italian Snacking Lupini Beans Calabrian Peppers
Where to buy: Natura Market, Well.ca, Amazon, lowcarbcanada.ca
This is a delicious, lightly pickled legume snack, Italian-style.
The spicy lupini are vegan-, gluten-, grain- and dairy-free. They contain 0 grams of net carbs, fewer calories than nuts like almonds and come packed with plant-based protein.
If the Calabrian Pepper flavour is not up to your liking, try chili and lime, garlic and rosemary or sea salt and vinegar. They’re all equally healthy and delicious.
Brami Hummus
Where to buy: Amazon, Natura Market
Hummus is the mainstay plant-based snack of many plant-based diets.
We recommend the Brami brand simply because of its Mediterranean flavours. There are four to choose form: Original Recipe, Mediterranean Olive, Garlic and Rosemary, as well as the Hot Calabrian Pepper. Hummus with an Italian twist. What more do you need?
Love Beets
Where to buy: e-grocerycanada.ca, Metro, Walmart, Amazon,
Love Beets offers perfectly pickled, marinated beets in several flavours such as garlic herb, white wine and balsamic, honey and ginger and sweet chili.
These Love Beets are simple, tasty, all natural, certified kosher and vegan. If you’re looking to add variety to your plant-based snacking, then we highly recommend giving Love Beets a try.
Related: The Health Benefits of Beets
Hippie Snacks Cauliflower Crisps
Where to buy: Spud.ca, Natura Market, many grocery store chains
A wonderful plant-based snack that’s made with real cauliflower, pumpkin and sesame seeds and sea salt. Simple, healthy and delicious.
Although Hippie Snacks come in three different flavours, the Original is no doubt our favourite.
Simply Protein Keto Bites: Chocolate Coconut
Where to buy: most grocery stores
Another delicious plant-based snacks for those who prefer sweet over salty. High in protein, low in sugar and beautifully balanced: not too sweet and not too bitter.
If chocolate coconut doesn’t strike a chord, then try the equally delicious peanut butter chocolate. Either way, you won’t go wrong.
Rawcology Oat Clusters
Where to buy: many grocery stores, health food stores, Rawcology website, Natura Market
The clusters are made from rolled oats, sunflower and pumpkin seeds, coconut oil and sugar, and some probiotics. Besides being gluten-free, they are also a great source of protein and magnesium.
Oat Clusters come in three different flavours: Berry Burst, Apple Cinnamon and Chocolate.
A couple of our dietitians in British Columbia highly recommend this versatile plant-based snack.
Hemp Yeah! Bars
Where to buy: Manitobaharvest.ca, well.ca, goodnessme.ca
The bars are on of the more versatile vegan snacks. They are grain-free, gluten-free, soy-free, dairy-free and convenient. As such, they are an ideal on-the-go plant-based snack. The bars pack 10 grams of protein and 6 grams of Omegas 3 and 6.
The variety pack is no doubt made for those who love their chocolate. It contains the following flavours: dark chocolate, dark chocolate and cocoa nibs, as well as coconut cashew dark chocolate. All of them delicious!
Conclusion
This concludes our list of plant-based and vegan snacks you can buy today. If you feel we missed some important and unique entries, let us know by getting in touch with us. The more complete the list, the better. You can also contact us to book a free consultation with a nutritionist and dietitian. At JM Nutrition we offer on-site appointments as well as online dietitian services.
Related: Working with a plant-based nutritionist and dietitian
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JM Nutrition is a nutritional counselling service by dietitians and nutritionists in Canada. Main office: Toronto.
