Who doesn’t love a good snack? They’re essential for staving off hunger between meals and keeping you fueled from your early morning workout until your late night dinner with friends. But small bites can also be a nutritional trap, providing few nutrients and tons of unnecessary calories. A 2012 study examining the diets of nearly 5,000 adults found that almost a third of their daily calorie intake was from “empty,” or nutritionally void, snack calories.
Healthy choices start in the grocery store. For me, I like to pretend that I do all of my shopping at Whole Foods. It’s basically a dreamland for anyone, but especially plant based vegans and is probably my favorite place, ever. I feel healthier just by being there!! I don’t buy all of my groceries from there quite yet – only the special superfood or vegan items I can’t find anywhere else, along with the 10 other things I didn’t plan on buying, but had to have. Must be the abundance of organic everything and fancy gourmet goodies that are actually vegan! Anyone else?!!! I know you’re obsessed too..
But it’s far from slim pickings when it comes to vegan snacks that are meat-, dairy-, and egg-free. We’re here to dig you out of your hummus-and-carrots rut with 19 sweet and savory vegan recipes that take less than 10 minutes to put together—because really, when that mid-morning crash, afternoon slump, or post-dinner pang hits, who wants to wait longer than that?
Packed with fiber, water, and antioxidants, fruits and vegetables are great choices for diet-friendly snacking. But the standard banana or carrots and ranch dip can get old quick. Instead, try a sliced apple with a lowfat cheese wedge, like Laughing Cow Light. "Having a little extra fat is good in a snack because it sustains you longer," says McLachlan.
Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say "low sodium" and check the calorie count.

Although fall is the synonymous season of pumpkin EVERYTHING, if you’re on the keto diet, you shouldn’t skip pumpkin seeds. They’re loaded with healthy fats and protein, and this smoky snack only has four simple ingredients. Get the recipe from DeSantis here, which uses smoked paprika, garlic powder, sea salt, and your choice of oil (for more healthy fat!).
You don't need to go on a grapefruit diet to reap the health benefits of this ruby fruit. A whole grapefruit has about 100 calories and 4 grams of fiber. Not to mention, it delivers 100 percent of women's vitamin C needs for the day. That's a lot of nutrition packed into this tart citrus fruit (see other powerful health reasons to eat more grapefruit).

Sweet, creamy, and filling, this trio feels completely indulgent. The combination of fiber, healthy fats, and protein are sure to get you over any 3pm slump. Plus, the vitamin C in raspberries increases your body's fat-burning ability, according to research in the Journal of the American College of Nutrition. Combine a single-serving container of Greek yogurt, a cup of raspberries, and a half-tablespoon of honey.
While chili may seem like a main dish, a small scoop of this keto variety can provide you enough protein (almost 3 grams!) to keep you going. "Use an Instant Pot for great fast cooking," says Suzanne Ryan, author of Beyond Simply Keto. To make it, brown your ground beef and sausage, saving half the fat drippings. Chop one green bell pepper and ½ onion. Pour meat, fat, veggies, canned ingredients and spices into your instant pot, and cook for 40 minutes. (This is also a great keto meal-prep recipe to have on hand.)
So uh, what can you snack on when following a keto diet? These easy grab-n-go keto diet snacks will help you hit your macro goals while never getting hangry. If you want to take it a step further we developed the Women's Health Keto Made Simple bookazine, a new keto guide and meal plan (with 70+ recipes!) that'll help you lose weight on the keto diet while still eating all your fave foods.
Ditch the store-bought granola brands (which are often packed with artificial ingredients) for this delicious DIY bar. Made with chunks of dried apple, pecans, toasted oats and cinnamon, each bite will satisfy your apple pie cravings. The other good news is that it serves up only five grams of sugar. Make a batch ahead of time and then stash some in your desk so you’ll always have something to nosh on. Photo and recipe: Carmen Sturdy / Life by Daily Burn
As a Web exclusive, we've included a bonus weekend plan so you can indulge (a little!) without sabotaging your success. The menus for Saturday and Sunday include fewer snacks to make way for a treat, whether it's a fast-food fix or glass of wine with dinner. Feel free to swap snack for snack during the week; on weekends, only the snacks that don't constitute breakfast, lunch, or dinner are interchangeable. Follow the plan for a month and you could lose up to eight pounds. Now, that's our idea of a treat.
Filled with dates, whole grain oats, and delicious mix-ins of warming spices and superfood ingredients, OJAS STUDIO date and grain bites are a healthy snack dream. They're made with real fruit and no artificial sweeteners, too. They're perfect for eating on the go when you just need a few bites to tide you over till your next meal. Our favorite flavor is Ginger, Cinnamon, and Chia, but they also come in Cardamom, Cinnamon, and Walnut and Coconut, Fig, and Orange Peel varieties, too.
This classic Sicilian eggplant dish, terrific as a spread, a dip, or a pasta sauce, is proof positive that vegan food doesn't have to be bland. The sweet-and-sour mixture packs in all sorts of intense flavors, including pine nuts, mint, raisins, capers, and vinegar. Even with the long ingredient list, it's not that hard to make: By cooking the ingredients in a particular order, we've engineered this recipe to use just one skillet.
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