Want to discover some healthy vegan snacks under 100 calories? You have reached your destination! There are so many reasons to go vegan, either part time or full time. It’s ethical, healthy, sustainable and awesome! In fact, a vegan diet may help you to feel more healthy and vibrant! Here are 21 vegan snacks under 100 calories that will get you through to that next meal! Don’t overeat, just pick one of these vegan snacks under 100 calories and cut your cravings!
Here are 21 vegan snacks under 100 calories
So let’s get started! First, why should you go vegan? According to the American Society for Nutrition, “Vegan diets are usually higher in dietary fibre, magnesium, folic acid, vitamins, and they tend to be lower in calories, saturated fat and cholesterol, but high in omega-3 fatty acids and calcium,” so that is very good news!
But we all need to snack every now and then, right? Here are some healthy (and not so healthy!) vegan snacks under 100 calories! Love this list? Tell me what you eat in the comments section at the end of the post!
Number 1) Miso soup and 2 carrots, cut up into sticks
Who doesn’t love miso? It’s a soy-based drink/soup that originated in Japan. Love miso? For more information,please check out my posts Lose weight with miso 10 ways and also 10 Ways to curb your appetite – naturally; both feature miso as a starring example of a healthy, satisfying treat. Please note – miso is not ideal for people who need to avoid sodium/salt.
Number 2) ¼ avocado drizzled with lemon juice on 4 small (2 inches diameter) rice crackers
I have a love/hate relationship with avocados. Growing up, I hated them, as many people do, but my beloved sister was always more adventurous than me and helped me to understand the benefits of this weird and much-maligned fruit (yeah, apparently avocado is a “fruit” because it contains a seed). But it’s one of the “controversial” fruits, along with cucumber, pumpkin, tomatoes and bananas – yeah, we all know you’re a-lyin‘.
Number 3) ½ banana and 1 tsp peanut butter
Who doesn’t love a ‘nana? Full of fibre, sweet and soft, they are the perfect fruit. Eating a banana with 1 teaspoon of natural peanut butter is a great option and very filling. Intolerant to nuts like my beloved husband? Use tahini instead – it’s made from sesame seeds and is just as healthy and delicious as peanut butter, if not more!
Number 4) Nori roll made with ¼ cup rice, seaweed wrap, cucumber and pickled ginger
Where I live, in Sydney, Australia, there is a sushi shop on every corner. Sushi is always cheap, fresh and readily available. However, if you live in a place where sushi is difficult to come by, simply make your own. Most good Asian grocery shops stock everything you’ll need: sushi rice, nori paper, wasabi, mirin, soy sauce and cucumber. The rice should be made with vinegar and sugar. Limit your portion to approximately 30 grams of dry rice – not much.
Number 5) 2 tablespoon hummus with ¼ celery cut into sticks
Are you very hungry? Then eat this as a snack. Hummus is made from chic peas, and is therefore very healthy and filling. Celery is very low calorie – so if you’re looking to lose weight, make this veggie your friend. The crunch is totally satisfying!
Number 6) Lite packet of soup with cracked pepper plus 5 rice crackers
If you have issues with sodium and salt, this is not a good option for you. However, if you are generally healthy, salt has some health benefits, just make sure you are hydrated adequately. Also, check the ingredients carefully on commercial packets of soup – many may have additives that are derived from animals. This is a vegan snack under 100 calories that you should only enjoy every now and then.
Number 7) 1 small apple cut up into wedges and drizzled with 1 teaspoon of maple syrup
Yup! Maple syrup is a vegan version of honey. Go for the proper Canadian stuff – where I live, this will set you back about $9AUD – so not cheap. Proper maple syrup is better for you than the alternative, which is “maple flavoured syrup” – a poor substitute.
Number 8) 4 medjool dates
I am a HUGE fan of dates – seriously, try them, they are very satisfying and fill you up. Dates are full of natural sugar, so if you’re craving something sweet, they are a terrific choice.
Number 9) 1 oreo cookie and a cup of coffee with soy milk
I know, I know, hold the phone – Oreos are vegan, people! They are even endorsed by PETA. However, some websites mention that they may have cross-contamination with milk products, so use your ethical discretion to make the best choice for you.
Number 10) 1 small tomato sliced finely, 1 tsp of margarine, cracked pepper and salt on 1 slice wholemeal toast
This is my go-to snack for all occasions. It’s like a “mini meal” so make sure you stick to one slice of bread (about 80 cals, thinly sliced) and a tiny scrape of vegan margarine and a few thin tomato slices. I use lots of cracked black pepper and a wee bit of sea salt + a squeeze of lemon if I’m feeling adventurous.
Number 11) Smoothie made from ½ cup watermelon, ice and ½ cup soy milk
Personally, I am not convinced of the health benefits of smoothies and juices, particularly for people who are trying to lose weight – they are a great resource if you’re trying to gain weight, or if you struggle to get enough nutrition in. Check out my post The hidden calories and fat in “healthy” smoothies for more info. Please note, I am not a nutritionist, “but I bloody well should be,” is what I always say. The smoothie above is made with 200g of watermelon, ice, and 50mls of soy milk, and has a few fresh blueberries + mint leaves thrown in. Add a dash of stevia if you like your smoothies sweet.
Number 12) 1 punnet of strawberries, sliced and covered in a sprinkle of sugar (1-2 tsp)
My Slovenian grandmother used to make this for me, and she would hand slice the little strawberries into attractive, delicate little heart-shapes, layer them in a bowl and sprinkle them with sugar – and then leave them, covered, in the fridge for over an hour. Why add sugar, you say? A teaspoon of sugar only has 20 (or so) calories and will make an otherwise low calorie food seem like a total treat. The sugar goes all syrupy after an hour and makes this low calorie snack even more delicious, as the natural flavours are enhanced. Want to please and surprise dinner guests? Splash a bit of Chambord (raspberry) or Crème de cassis (blackcurrant) over the top – minute quantities of alcohol act as flavour-enhancers and are (despite the myth) not high-calorie. A slash of Chambord would give you 30 cals, if that. But measure!
Number 13) 9 cashews (yes, only 9!)
Meh, personally I think “nuts as a snack” is an overrated concept. They’re high in fat, full of calories, but on the upside, are very filling and energy-dense – so if you are very active and busy they are a terrific option. Otherwise, make sure you measure the amount you eat. Carefully.
Number 14) 1 cup homemade veggie soup made with carrots, kale, tomato puree and parsnips
I make the best vegetable soup, and it’s very hard work. Chopping up the veggies very finely takes a whole afternoon and lots of “elbow grease” – therefore, when you finally eat your soup, you are appreciative. Another great point about veggie soup is that it gets better after 24-48 hours as the flavours infuse. In Italy (rather than “soup of the day”) they have “soup of the next day” available in many restaurants – as a nod to the fact that a soup’s flavours need time to infuse and mature.
Number 15) 1 small soy flat white
This another “snack” that I personally wouldn’t choose. Coffee really doesn’t fill you up and soy milk is heavily processed. Every now and then, we all need a pick me up. You can have about a cup and a half of “light soy milk” but make sure you check the brand you prefer so that you stick within 100 calories. Black coffee has zero calories, kids. That’s what I drink.
Number 16) 1 small glass of vegan red wine (125 mls)
Wine, however, is Alyce’s favourite “snack”. There is a myth out there that alcohol is very calorific which is not strictly true. I think for the fun these calories provide, they are well worth it. Stcik to a small glass (120 – 130 mls) and check the alcohol content of the bottle you’re drinking. The higher the alcohol quantity, the more calories it has. Red wine (generally) has more alcohol than white, chardonnay has more alcohol than sauvignon blanc.
Number 17) 25 small black olives
My beloved husband can’t stand the little things and pulls them off his pizza and gives them to me. I personally LOVE black olives, but I have a few preferred brands, some are better than others. I also really love a salty snack, and the high sodium count of these olives may mean that they are not an ideal snack for everyone to enjoy.
Number 18) 3 medium spiced gherkins (30g each)
My hubby also hates gherkins! But if you’re vegan and ken for a snack, these are a great option for you. You can even make your own spiced gherkins and that way you can control what goes into them and make them ethically and sustainably. It will take you a while, though – this recipe takes 2 days!
Number 19) 3 Leda vegan gingernut cookies
Leda is an Australian company that started producing gluten and dairy free health food bars in 1996, to cater for Australia’s increasing dietary and allergenic requirements. Some of their products are very high in calories, so please check the packaging to make sure you do not overeat.
Number 20) 2 medium Lebanese cucumbers, sliced and drizzled with vinegar and salt, 1 slice wholemeal bread
I just love Lebanese cucumbers. I peel them (you can leave the skin on, of course), slice them very, very finely, place them in a bowl and douse them liberally with white vinegar and salt. Then I leave them in the fridge for about 30 minutes, until they really take the taste of the vinegar on. Delish – try it.
And lucky last – vegan snacks under 100 calories:
Number 21) 1 piece of mountain bread, 1 tsp strawberry jam
“Mountain Bread” is all the rage in Australia and personally, I like a fluffy, white roll better than a bready-looking pancake. However, they have lots of health benefits and are low in calorie. The ones in my local area also have No Dairy Products no oil added, are yeast free and contain no eggs. Bonus!