FREE E-Guide: 10 Things Every Vegan Needs to Know About Nutrition

23 Satisfying Snack Ideas

A platter of cut veggies and a couple bowls of dip

If you’re one of those people who three square meals a day does not satisfy, join the club. I also am a member of the “don’t go anywhere without a snack and water” club. Always gotta be prepared, right? I don’t know what I’d do without my mid-morning snack (be extremely hungry, grumpy, tired and distracted is what). Do you give yourself permission to snack between meals?

Snacks are an important source of energy and nutrients and help keep our blood sugar stable throughout the day. There is nothing wrong with snacking. If you’ve been told this or tell yourself this, I understand how tough it is to undo that thinking.

When first exploring intuitive eating and giving yourself unconditional permission to eat all foods, you likely will be eating many foods you typically kept off limits — which is totally normal and a necessary process. When settling into a more regular eating pattern, you might be wondering, what the heck do I eat between meals to keep my hunger at bay?

Snacks don’t have to be fancy or contain any specific foods or nutrients. From leftovers to packaged convenience foods, there is no wrong way to snack. However, you might find certain snacks more satisfying than others.

I’ve found the key to a satisfying snack is tastiness and fiber. Obviously I don’t want to eat anything that isn’t tasty and fiber gives my belly that satiating feeling of fullness.

If you’re not sure where to start with snacks, try some of these ideas! Choose a handful to try each week and add your favorite ingredients to your shopping list (or wait to see what kind of fruits and veggies are on sale). Aim to keep your kitchen stocked with at least a couple snack options that you enjoy so you have tasty, satisfying options at all times.

A bowl of hummus surrounded by cut carrots and celery, as well as pita bread and a bowl of green olives

Veggies and dip

Carrots and hummus
Celery and peanut butter
Zucchini and refried beans
Jicama and guacamole

Fruit and nuts

Strawberries and cashews
Blueberries and almonds
Apple and almond butter
Banana and peanut butter


Nut butter toast
Avocado toast
Hummus toast

Jars of overnight oats topped with red strawberries


Yogurt and granola
Cheese and crackers
Smoothie (milk + frozen fruit + greens)
Latte and muffin


Oats + walnuts + flaxseed + chocolate chips + soymilk powder
Oats + banana chunks + walnuts
Oats + apple chunks + cinnamon + maple syrup
Oats + greens + beans (for you savory oatmeal fans!)

Other ideas:

Tortilla + refried beans + tomatoes + avocado
Waffle + nut butter + maple syrup
Bagel + hummus + veggies
“Energy balls”


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top 1/3 is a photo of a veggie tray with hummus in the center; middle 1/3 is text that says "satisfying snack ideas for vegans"; bottom 1/3 is a photo of 6 pieces of toast with various nut butter and fruit toppings


  1. Maria says

    Ritz crackers and crunchy peanut butter is so good! I’m excited to try banana with crunchy peanut butter.

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