3 Easy Vegan Snack Ideas That Are Perfect for Kids + Adults Alike

3 Easy Vegan Snack Ideas That Are Perfect for Kids + Adults Alike

Why is it that eating healthy has a reputation for being boring, tasting blah, and leaving you feeling unsatisfied?

The truth is our taste buds have been trained to crave refined sugars, salts, carbs, and fats that aren’t natural and harm our bodies. These processed snacks are often filled with preservatives and unnecessary chemicals. While convenient, a lifestyle of this kind of snacking increases your risks of becoming obese and developing diabetes, heart disease, and more (1).

Your body needs nourishment, and eating more plant-based foods is easier to incorporate into your life than you think!

Benefits of a Plant-Based Diet

Research points to the fact that a plant-based diet has some incredible benefits for your mind and body (2), including:

  • Lower blood pressure

  • Better digestion

  • Less inflammation

  • Lower cholesterol

  • More cost-effective

But raw carrots sticks, broccoli heads, and celery stalks can be a drastic change … one that some people have a hard time transitioning to.

If you’re new to a plant-based diet, you might be overwhelmed with all the ways you can make meals and snacks both tasty and nutritious.

The good news is, many of these snack ideas can be put together in less than an hour, freeing you up to conquer the rest of your day with peace of mind.   

If you’re looking for something to fuel your body and satisfy your hunger, here are three easy vegan snack ideas that are perfect for kids and adults alike!

Snack Idea #1 Fruit and Oat Flapjacks

Naturally gluten and sugar-free, these fruity oat bars from Nutriciously (3) are perfect for days when you’re on the move.

You wouldn’t think these kid-friendly, portable treats are full of nutrients, but they are! No need for sugar in this recipe as this snack is sweetened with dates. And with additional wholesome ingredients like:

  • Heart-healthy rolled oats

  • Coconut milk

  • Raspberry chia jam

These oat bar flapjacks are sure to be a hit.

Pro tip:  You can add extra protein by adding nuts and seeds, or an organic plant-based protein powder to the batter.

Snack Idea #2 Crispy Roasted Chickpeas

Chickpeas, also known as Garbanzo beans, have a lot to offer. A good source of protein and fiber, these tasty beans can be added to soups, sandwiches, and salads.

But don’t let these little guys fool you. They make great on-the-go snacks as well! This simple recipe by Love and Lemons (4) will have your taste buds dancing as you go about your day.

Simply drain and rinse two 15 oz cans of chickpeas, dab dry, drizzle in olive oil, and sprinkle whatever seasonings you like. Some good places to start are:

  • Sea salt

  • Peppercorns

  • Chili spices

  • Garlic

  • Curry

  • Paprika

  • Cumin

Bake at 425° for 20-30 minutes and viola! The snack attack that hits the spot every time.

Snack Idea #3 Veggie Stuffed Pinwheels

It’s not every day you come across something that makes a great snack and a tasty appetizer! These colorful pinwheels are simple to make and are a true crowd-pleaser.

All you do is roll up all the ingredients, slice, and serve! Inspired by Eat Plant-Based (5), you can experiment with different veggies like:

  • Sliced bell peppers

  • Fresh leafy greens

  • Grated carrots

  • Shredded broccoli slaw

  • Chopped green onions

  • Bean sprouts

  • Microgreens

  • Vegan cheese crumbles

  • Chopped black or green olives

  • Sun-dried tomatoes and basil

  • Finely chopped zucchini

You’ll also want to think about what kind of spread you want in your pinwheels, if any. Spreads can add a burst of flavor, and popular options are:

  • Black bean dip

  • Roasted red pepper hummus

  • Italian hummus

Have fun and experiment with different ingredients --- you’ll be surprised by the different varieties you can create!

Things to Consider

  • Portion size: While these snacks are made with real food ingredients, it’s still important to stop when you’re satisfied, not full. An interesting study found that those who live by the 80% rule, meaning those who stopped eating when they felt 80% full, tend to live longer than those who habitually ate more (6).

  • Storage: Keeping your snacks fresh is important to preserve all your hard work. While most of these snack ideas are best eaten the same day, there are a few storage options that will help keep your food until you’re ready to snack again. Chickpeas can be stored at room temperature in a covered dish for up to 3 days. Pinwheels can be stored in an airtight container in the fridge for up to 4 days. Fruit flapjacks can be stored in the freezer for up to 3 months.

Wrap Up

Hunger can strike anytime, but you don’t have to be caught off guard. Instead of reaching for the closest thing at the convenience store, take a moment to think about how your body responds to the food you eat.

Nature offers lots of nutritious food options that will keep you satisfied all day long. With a bit of prep work up front, you’ll be able to take these three easy snack ideas with you in the car, at work, or the playground!

Which of these are you looking forward to trying next? We’d love to hear about it!


1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

3. https://nutriciously.com/sugar-free-flapjacks/

4. https://www.loveandlemons.com/roasted-chickpeas/

5. https://eatplant-based.com/veggies-in-a-blanket/


✝✝This noted statement is based on independent research and is not necessarily the opinion of the author