Vegan or not, snacking can be a challenging of weight loss and, if you do it mindlessly, it can add unnecesary calories to your daily intake and keep you from achieving your goals.
While vegan options are more available nowadays, it is still important to plan ahead and have some snacks ready to grab on-the-go or when you get home so you don’t end up reaching out for a bag of chips.
From sweet to savory and everything in between, all the vegan snacks ont this list are low in calories and high in nutrients which will not only help you lose weight but provide many health benefits and help you feel great overall.
Let’s get started!
Best Vegan Snacks for Weight Loss
1. Almonds
Eating spoonfuls of almond butter straight from the jar might not be the best advice if you are trying to lose weight but eating whole almonds in moderation can actually help you lose weight and burn fat.
A study found that dieters who supplemented their diets with almonds lost more weight than those who supplemented with complex carbs.
This can be easily explained since almonds are full of protein and fiber so they are especially satiating and will keep you full for longer while helping you avoid cravings.
They are also high in good fats and provide about 15 grams of monounsaturated fat per 1oz serving. This type of fat is not only good for heart health but it is also digested slowly so it’ll provide energy for an extended period of time and help you curb hunger.
Almonds pack a lot of calories in a small serving so just make sure to stick to small portions of around 100 calories for your snacks.
If you are feeling more indulgent you can even try some dark chocolate-covered almonds like these which will satisfy any sugar craving and are still super healthy and weight-loss friendly.
Dark Chocolate
Eating Chocolate is not something people associate with weight loss since it is high in calories but new studies suggest that dark chocolate can offer many weight loss benefits to support your goals. The best part? dark chocolate (with 70%+ cocoa) is the only type that’s vegan so you are more likely already used to eating it!
One of the main ways in which chocolate can help with weight loss as a vegan snack is that it prevents insulin spikeswhich occurs sometimes after you eat, stopping your body’s fat-burning system and make you hungry again.
A study from The University of Copenhagen also found that dark chocolate eliminates cravings for sweet, salty, and fatty foods and it provides a feeling of satiety. so, if you have a hard time sticking to your diet because you crave something sweet or get a lot of cravings, this is a great vegan snack to help you lose weight.
More importantly, eating dark chocolate as part of your vegan diet stops you from feeling deprived and helps you stay more motivated to work towards your goals which is a huge part of any successful weight loss plan.
The caveat?dark chocolate is also high in calories and many varieties contain lots of added sugar so it’s best to select high-quality products that are low in added sugar and contain at least 70% cocoa and eat a serving ogan ounce – 28 grams – of dark chocolate a day.
Hummus with veggies
If you are familiar with the typical hummus and pita snacks you will love this healthier version paired with veggies instead!
Hummus is a chickpea-based dip made with chickpeas, olive oil, garlic, salt, lemon juice, and tahini (sesame paste).
Since its main ingredient is chickpeas, hummus is a great source of plant-based protein providing 8.86g per 100 gram or 3.5 oz serving (1). It is also a good source of fiber which helps you feel full for longer and may promote weight loss.
It also has a low glycemic index which means it helps to keep your blood glucose levels stable and to avoid cravings, helping stick with your diet
Consumed in moderation, hummus can be a great addition to your vegan diet for weight loss, especially when paired with something healthy and low in calories like carrots or celery.
Four tablespoons of hummus contain only about 140 calories (depending on the brand). And if you pair it with eight baby carrots that only add about 30 calories, making it a nutritious and weight-loss-friendly snack.
On the downside, store-bought hummus can be loaded in oil or sodium so make sure to check the ingredients and choose a low-fat alternative when possible. You can also try preparing your own hummus which will allow you to make ingredient swaps and make it an even more healthy snack. Here are some great hummus recipes for weight loss that you can try!
Peanut Butter Rice Cake
When you think about a vegan diet for weight loss, peanut butter is probably not what you imagine and while I don;t recommend eating spoonfuls of your regular peanut butter to lose weight, there is actually a way to enjoy it while still working towards your goals.
PBFit is a higher protein, lower-calorie version of peanut butter and tastes exactly the same. It is made by pressing out most of the natural oils and then grinding the nuts into a fine powder. The result is a powdered peanut product that contains 85% fewer calories from fat.
To turn it into a perfect vegan snack for weight loss, you can eat it with a brown rice cake which is also lower in calories than your regular toast or bread.
On their own, rice cakes are not the best weight-loss food since they digest quickly and the spike in blood sugar and insulin levels after may cause weight gain. However, when paired with PBfit which contains healthy fats and protein, the digestion will be slower helping you stay full for longer and keeping your blood sugar stable.
One of the keys to sustainable weight loss is being able to enjoy a variety of foods and not feeling restricted so this vegan snack is a good idea if you were used to eating peanut butter regularly and find yourself craving it.
Vegan protein shake
Protein is the most important nutrient when it comes to weight loss so a protein shake is probably of the best snacks you can have as part of your vegan diet.
Protein is essential to building and maintaining muscle mass which at the same time, is essential to keep a healthy metabolism and burn more calories on a daily basis.
Eating enough protein when trying to lose weight is key to actually losing body fat and avoiding muscle loss, which can happen when you lose weight. This is a side effect of weight loss that most people don’t want since muscle is what gives you a leaner, toned look and allows you to maintain a healthy weight while eating more calories.
Protein also helps regulate weight due in part to the release of satiety hormones which is one of the reasons why it helps you stay full for longer than other macronutrients may decrease your appetite.
If that’s not enough, protein also has a greater thermic effect when compared to fat or carbohydrates. This means that your body needs more energy to digest it versus protein may increase metabolism temporarily because of the energy required to digest it.
The best part? nowadays, there are dozens of delicious alternatives for vegan protein shakes that will make you feel like you having dessert. Some of my favorites are liv body chocolate cake and Botanika Blend Chai Latte. Blend it with your favorite vegan milk and even bring it with you on the go!
Chia Pudding
Chia seeds are a carbohydrate-rich grain that swells up once soaked in water or other forms of liquid, forming a thick gel. Soaking chia seeds on water or plant-based milk overnight will result in a filling and perfect weight loss vegan snack for breakfast.
These tiny seeds are filled with fiber, protein, and healthy fats and provide many benefits that can support weight loss on a vegan diet.
Two tablespoons of chia seeds provide almost 10 grams of fiber which will help you stay full for longer and prevent you from overeating. Diets high in fiber have been linked to weight loss. According to 2015 research, eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.
Additionally, eating a chia pudding in the morning can boost your digestion and improve bowel movement, helping to move toxins and extra fat away from the body,
Chia puddings are really easy to make and you can customize them to be your weight-loss-friendly by using unsweetened plant-based milk and topping it with a little bit of your favorite fruit. I recommend blackberries for some extra antioxidants and weight loss benefits.
You can also add some plant-based protein powder like in this recipe to support your metabolism and make it even more filling.
The only downside is that you do need to remember to make them at least a few hours in advance but as a result, you will get a tasty and weight loss-friendly vegan snack.
Baked Tofu Nuggets
Tofu is a soy-based food that is very popular among vegans due to its versatility and high protein content which makes it a great source of plant-based protein.
It’s a perfect vegan food for weight loss since it is high in protein, low in fat and calories and as added bonus, it is also cholesterol-free and rich in bone-boosting calcium and manganese.
A three-ounce serving of Trader Joe’s High-Protein Organic Tofu provides whopping 14 grams of protein and only 130 calories which means it will help you stay fuller for longer and avoid cravings while making it easier to maintain a calorie deficit that promotes weight loss.
If you are new to tofu, it might seem a bit intimidating but this recipe for Baked Tofu Nuggets is a perfect addition to your vegan diet and a weight-loss snack that is hard not to love.
They use only 8 ingredients and are really easy to make. You can eat them with your favorite dipping sauce or inside a wrap with some vegetables. They are perfect for an afternoon snack and a way healthier than deep-fried treats.
Stovetop Cinnamon Apples
Apples are great for weight loss since they are low in calories and high in nutrients and fiber. And while they are a great vegan snack of their own, there is a way to make them even tastier and add an extra layer of fat-loss benefits.
This recipe for stovetop cinnamon apples enhances the benefits of apples with those of cinnamon which is known for being a fat-burning food.
Cinnamon can help to suppress appetite and regulate blood sugar levelsby lowering insulin resistance which can also help your body ultimately lose weight.
It has also been shown to boosts metabolism in human fat cells targeting the fat deposited in the abdominal area and reduce some of the bad effects of eating high-fat foods.
Of course, cinnamon alone will not help you lose weight if you are not following a healthy low-calorie diet. But theseStovetop Cinnamon Apples can be a great addition to your weight loss plan especially if you are craving something sweet and dessert-like.
If you are a big fan of apple pie, you will love this healthier alternative that gives you give you all the taste without all the calories.
A serving of this recipe, maple syrup included, contains less than 100 calories making them a perfect vegan snack, dessert, or even breakfast.
Roasted Cauliflower
Cauliflower is a wildly underrated vegetable but it can actually be a great vegan snack to help you achieve your weight loss goal.
This overlooked vegetable is super low in calories and high in fiber and water which means that it will help you feel full for a long time and you can eat a lot of it while keeping your calories low which will help you lose weight. A serving of cauliflower has just 27 calories and it also provides 2 grams of protein and just 1 gram of fat.
In fact, Cauliflower is 92% made up of water, and consuming lots of water-dense, low-calorie foods is associated with weight loss (1, 2).
Additionally, its high content of fiber is great for digestion and promoting a feeling of fullness that will prevent you from overeating.
While some people think cauliflower can cause bloating, research a recent study published by Molecular Nutrition & Food Research shows that itcan actually alleviate discomfort and improve digestion.
Since cauliflower is incredibly versatile there are many ways you can cook it but one of the easiest —and tastiest—is to roast them with your favorite spices like on this recipe.
Alternatively, you can use it as a low-calorie substitute for high-calorie foods, such as rice and flour.
Pop Corn
Popcorn has gotten a bad reputation due to people associating it with the type that is usually sold at the movies, which is often loaded with calories from oil and butter.
However, popcorn can actually be a healthy vegan snack for weight loss since it is a whole grain, low in calories, and high in fiber and protein.
When it’s air-popped and lightly seasoned, a 1-ounce serving (about 3½ cups) provides 4 grams of fiber, almost 4 grams of protein, and just 110 calories.
Since popcorn is also high in fiber, it will help you feel full for a long time while keeping your calories low. Depending on the number of calories you’re aiming for you can have 3 to 10 cups of air-popped popcorn and if you replace a high-calorie snack, popcorn will help you create a calorie deficit and lose weight.
But not all popcorn is the same and popcorn at the movies is very different than air-popped popcorn made at home. A tub of movie theater popcorn can contain up to 1,090 calories and 2,650 milligrams of sodium which will definitely hinder your weight loss progress.
So make sure to enjoy your popcorn at home and avoid adding too much salt since it can make you retain fluids. Instead, you can season it with your favorite spices like a Cajun spice for some kick, or cinnamon if you prefer it sweet. Nutritional yeast is another great topping to add that will not only add extra cheesiness to it but also vitamin B12 which is key on a vegan diet.
Vegan Protein Bars
Whether you eat them after a workout or simply as an afternoon snack, vegan protein bars are a great addition to your diet when you are trying to lose weight.
When it comes to weight loss, you want to make sure that you are losing body fat and maintaining muscle mass since this is going to help you get a lean and “toned” look.
On the other hand, if you don’t exercise or eat enough protein while losing weight, you run the risk of losing precious muscle mass. This can slow down your metabolism, make it harder to maintain a healthy way in the long term, and give you a “skinny-fat” look.
This is why protein is probably the most important macronutrient for weight loss since it is going to help you maintain your muscle mass while promoting fat loss.
Protein also has other benefits like helping regulate weight loss hormones by promoting a feeling of satiety that will help you stick to your diet.
It also burns more calories during digestion when compared to carbohydrates and fats which is an added benefit.
Nowadays there are many vegan protein bars that can support your weight loss goals like the No Cow bar that is low in calories and has great a macronutrient profile.
When choosing a vegan protein bar, try to pick one with at least 18 grams of protein and no more than 180 calories. If you want to save some time, you can check all my favorites here
Low Fat Vegan Black Bean Brownies
Brownies for weight loss? Sign me up!
Usually, brownies are not associated with a healthy or weight-loss-friendly snack but these brownies are made with one special ingredient that makes them perfect to help you lose weight: black beans.
And before you stop reading this, no, they don’t taste like beans at all and you wouldn’t be able to tell if you did not know what was in them. But they are the main ingredient that makes this vegan snack perfect to support your weight loss goals.
Black beans are a great source of plant-based protein and provide 16 grams of protein per cup which will help you meet your protein goals, maintain your muscle mass, and boost your metabolism.
Beans also contain 77% complex carbohydrates (the good kind) which means that they provide a stable source of energy that won’t give you the typical “sugar crush” and cravings that processed carbohydrates do. They are also high in fiber so they will help you stay full for longer and support your digestion.
This is why these brownies are a perfect vegan snack for weight loss and a great alternative totraditional brownies that will satisfy any sweet tooth.
The recipe has only 8 simple ingredients, uses bananas instead of sugar, and provides only 85 calories per serving so you are a really healthy treat to have as part of your vegan diet.
Oil-Free Roasted Chickpeas
We sure love chickpeas in stews and hummus but they can also become a perfect on-the-go snack if you simply roast them with your favorite spices.
Chickpeas are a staple of any vegan diet and they are great for losing weight since they’re loaded with fiber and protein which provide many benefits to help you achieve your weight loss goals.
The high content of fiber in chickpeas keeps you feeling fuller for longer and avoids overeating. They also provide 10 grams of protein per cup which helps maintain your muscle mass and gives you an extra feeling of satiety since it takes longer to digest.
The chickpeas in this recipe are made in the oven without oil so they are very low in calories and fats, making them a great replacement for any store-bought chips which are usually high in calories and low in nutrients.
If you usually crave salty, crunchy snacks, these roasted chickpeas are a crispy, crunchy, and satisfying vegan snack with no added oil. They are also really easy to make and perfect to bring with you to work or even a hike to help you stay on track with your weight loss diet.
You can also customize it with different spices so you never get tired of them!
Baked Sweet Potato
Carbohydrates are an essential part of a vegan diet for weight loss since they are the most efficient source of energy for your body and brain and you need them to stay energized and focused.
One type of carbohydrate that is especially good for weight loss and perfects to have a snack is sweet potatoes which offer many benefits to support your goals.
Sweet potatoes are considered a healthier alternative to white potatoes since they have a lower glycemic index. This means that they don’t cause a spike in blood sugar levels, which can contribute to cravings and overeating.
Since sweet potatoes are high in fiber, they also make you feel full for longer and help you stick to your diet. Moreover, sweet potatoes contain a specific type of fiber called viscous soluble fiber which forms a gel-like consistency in your digestive tract and slows down digestion.
These superfood-like tubers are also low in calories and since they are very filling it is very unlikely that you end up overeating them. One medium-sized sweet potato contains only 100 calories and will keep you full for hours.
This vegan snack is perfect to have at any time especially if you are craving something starchy and comforting. To enjoy all their weight loss benefits you can boil them, bake them or even make them as oil-free “fries” Avoid frying them or adding oil since that would just add a lot of fat and unnecessary calories.
Kale Chips
Kale is a leafy green that has gotten popular in the latest years and earn its superfood status thanks to being one of The Most Nutrient-Dense Foods on The Planet.
Besides being rich in vitamins and minerals kale is also high in fiber and protein and low in calories. This means it will give you a feeling of satiety while providing really few calories.
While most people wouldn’t think of leafy green as a tasty snack, this recipe for kale chips turns them into a crispy, flavor-packed, and satisfying snack that beats store-bought-fat-loaded chips every time.
They are is made of simple vegan ingredients like cashews and nutritional yeast that not only adds flavor but also make them even more filling and provide essential nutrients like vitamin B12.
If you love to eat while watching tv or tend to smash a whole bag of chips in one sitting, these kale chips are the perfect alternative so you don’t need to give up on your snacking and can still stick with your diet and achieve your weight loss goals.
If you keep them in an airtight container at room temperature they will be good for up to 1 week so they are great to prepare in advance and help you avoid temptations.
Vegan Weight Loss Snacks FAQ
How do vegan lose weight fast?
There is a common misconception about carbs making you gain weight which is the reason why people get surprised when they go vegan and find it easier to lose weight while eating a plant-based diet that is naturally high in carbs.
The truth is that if you eat mostly whole unprocessed vegan foods, you will effortlessly end up eating fewer calories than you would on a regular American diet which is why vegans tend to have a lower BMI than meat-eaters.
Make sure to check out this article later for some extra tips on how to lose weight faster with a vegan diet.
What can I eat to lose weight on a vegan diet?
The most important element required for weight loss is calorie decfict. Put simply, you need to eat fewer calories than what your body burns. When you do this consistently, your body is “forced” to uses the energy stored in the fat cells to fuel new activity and it also stops putting away so much for storage.
The best way to create a calorie deficit on a vegan diet is to choose whole foods and staty aways from processed ones. Since Whole foods usually pack less calories per volumen, you will naturally reduce your calories and lose weight.
Bottom Line
There are lots of alternatives for vegan snacks that are tasty, easy to make and will support your weight loss goals.
Since plant-based foods are naturally lower in calories that meat and dairy, you can eat more of them while still keeping your calories low and sticking to yout diet.
All the snacks on this list are high in fiber and low in calories so they will make you feel full for longer and helping you avoid cravings and overating.
If you find yourself hungry and looking for soemthing to eat outside of your home, try going for whole foods and staying away from junk and processed foods that tend to pack a lot of calories and fat in small servings.