Vegan snacks that actually fill you up

Plenty of vegan snacks are easy to find. Fewer of them keep you going until your next meal. This is a practical guide to snacks that have some staying power, and why.

A note before we start: this is general information, not personal dietary advice. If you have a medical condition or specific nutritional needs, talk to your GP or a registered dietitian.

Why some snacks don't last

If a snack is mostly refined starch or sugar, with little fibre, protein or fat, it tends to be quick to eat and quick to forget. Think of a plain rice cake or a handful of sweets. They're not "bad", they're just light.

Snacks that feel more filling usually have at least one of three things going for them:

• Fibre. Found in wholegrains, pulses, fruit, vegetables, nuts and seeds. The NHS notes that most UK adults don't eat the recommended 30g of fibre a day, and gives practical ways to get more fibre, several of which are snacks.
• Protein. Beans, lentils, chickpeas, soya, nuts and seeds are the main plant sources. Beans and pulses also count towards your 5 A Day, as the NHS explains on its 5 A Day: what counts page.
• Some fat. Nuts, seeds and avocado bring fat, which makes a snack feel more substantial. They are also energy-dense, so portion size matters.

Combining two of the three is the simplest trick in this whole article.

Ten vegan snacks with staying power

1. Hummus with vegetables or wholegrain crackers

Chickpeas bring protein and fibre; carrot sticks, peppers or oatcakes bring crunch and more fibre. Easy to find in any UK supermarket, and cheap to make at home.

2. Roasted chickpeas or broad beans

Crunchy, savoury and portable. You can buy them in packets or roast a tin of drained chickpeas with a little oil and spices. Check the salt on packaged versions.

3. A small handful of nuts

Almonds, cashews, walnuts or a mix. A small handful is plenty. Unsalted or lightly salted is the better everyday choice. (Not for anyone with a nut allergy, obviously.)

4. Apple or banana with peanut butter

Fruit for fibre and sweetness, nut butter for protein and fat. Look for nut butters that are just nuts, maybe with a little salt, rather than ones with added sugar and palm oil.

5. Oat-based bars

Oats are a good source of fibre. Many oat bars are vegan, but check the label: honey, milk chocolate and whey are common additions. Look at the sugar line on the traffic-light label too.

6. Edamame

Frozen edamame beans, quickly boiled and salted, are one of the more protein-rich plant snacks. Some supermarkets sell them ready to eat.

7. Wholegrain toast with avocado or nut butter

More of a mini-meal than a snack, but useful on long days or after exercise.

8. Soya yoghurt with oats and fruit

Choose a fortified, unsweetened soya alternative if you can, then add your own fruit and a spoonful of oats or seeds.

9. Popcorn

Popcorn is a wholegrain. Air-popped or lightly seasoned is the lighter option; the sweet and toffee versions are more of a treat. Pair it with a few nuts to make it last longer.

10. Seed mixes and trail mix

Pumpkin, sunflower and sesame seeds with some dried fruit. Seeds are a good option for nut-free settings like schools or offices with a nut policy, though sesame is one of the 14 major allergens.

Reading labels for hidden animal ingredients

If you're vegan, the usual suspects in snacks are milk powder, whey, butter, honey, gelatine, shellac (a glaze) and some colourings. The Vegan Society trademark is one shortcut; the Vegan Society trademark standards explain what it covers.

Two things to keep in mind:

• "Vegan" is not the same as "allergen-free." A vegan product may still say "may contain milk" because of shared factory lines. That's important for people with allergies, less so for people who are vegan by choice.
• "Plant-based" isn't a legally defined term in the UK in the way "gluten-free" is, so read the ingredients rather than relying on the word on the front.

Snacking at work and on the move

Most of the snacks above travel well. A few tips that make the difference:

• Keep a shelf-stable option in your bag or desk drawer, such as a bar, a pot of roasted chickpeas or a small bag of nuts, for days when the plan falls apart.
• Prep two or three pots of hummus and veg on a Sunday. It's the snack most people say they'd eat more of if it were already made.
• If your office snack shelf has nothing vegan, ask. It's a reasonable request and it's often just an oversight. Our guide to stocking a healthy office snack shelf may help make the case.

Portion sense

Filling doesn't mean unlimited. Nuts, nut butters, seeds and dried fruit are nutritious but energy-dense. A small handful or a tablespoon is a sensible snack portion. Pairing them with fruit or vegetables gives you volume without much extra energy.

The short version

• Pick snacks with fibre, protein or some fat. Two out of three is better.
• Pulses, nuts, seeds, oats and wholegrains do the heavy lifting.
• Pair light snacks (fruit, popcorn, crackers) with something more substantial.
• Read labels for hidden animal ingredients and allergen warnings.