I have a sweet tooth and love to treat myself occasionally to something sweet to nibble on.
The secret is always to have some sweet snack ingredients in my cupboard, fridge or freezer, so when I crave something sweet but healthy, I can quickly create a sweet but also healthy plant-based snack
The key to eating healthy plant-based snacks is to have a few key ingredients, such as cocoa powder, frozen bananas, dark, vegan chocolate, cinnamon, dates, peanut butter, and some seeds and nuts.Â
Here are my favourite 20 healthy vegan sweet snacks you need to try.
1. Popcorn with Cinnamon and Sugar
I make the most of this healthy, sweet, plant-based snack as it is so easy, quick, and delicious. It is perfect for home cinema nights.Â
How to make: Pop a quarter cup of popcorn kernels in an air popper or on the stovetop with a teaspoon of oil. Toss with a teaspoon of sugar and a tablespoon of cinnamon.
Portion size: About 2 cups popped.
Nutritional value: Low in calories, high in fibre. Approximately 100 calories per serving.
Little tip: Add the sugar first while the popcorn is still hot, and only add the cinnamon when the sugar has crystallised.
2. Dates with Peanut Butter, Nuts, and Dark Chocolate
How to make: Slit dates and remove pits. Fill each date with a teaspoon of peanut butter, sprinkle with crushed nuts, and top with a small piece of dark chocolate.
Portion size: 2 stuffed dates.
Nutritional value: Rich in fibre, protein, and healthy fats. About 200 calories per serving.
Little tip: Use large, juicy dates to stuff them with more nuts and peanut butter. You can also use any nuts; I use one quarter or the walnut inside the date. You can also sprinkle coconut or sesame seeds on top to add texture and crunch. And the biggest tip, even if it is tricky, is to let the chocolate set before you eat them :).Â
3. Frozen Mango with Dark Chocolate
How to make: Dip mango slices into melted dark chocolate, place on a baking sheet, and freeze until solid.
Portion size: About 100 grams of mango slices.
Nutritional value: High in vitamin C and antioxidants. Approximately 150 calories per serving.
4. Banana Ice-Cream
How to make: Freeze sliced ripe bananas until solid, then blend in a food processor until creamy.
Portion size: About ½ cup.
Nutritional value: Rich in potassium and fibre. Around 100 calories per serving.
Little tip: freeze overripe bananas for a sweater and softer texture. Add a bit of yoghurt or a dash of olive oil to make the texture more creamy.
5. Chia Pudding
How to make: Mix three tablespoons of chia seeds with one cup of almond milk and a tablespoon of maple syrup. Let sit in the refrigerator overnight.
Portion size: About ½ cup.
Nutritional value: High in omega-3 fatty acids and fibre. Approximately 150 calories per serving.
Little tip: topping choices for this sweet plant-based snack are endless, from berries, fruit, nuts, and seeds to dates, raisins and dark chocolate or chocolate nibs.
6. Apple Slices with Almond Butter
This sweet but healthy plant-based snack is for the lazy times when you need something sweet NOW!
How to make: Slice an apple and spread each slice with almond butter.
Portion size: One apple with two tablespoons of almond butter.
Nutritional value: Good source of fibre and healthy fats. About 250 calories per serving.
Little tip: Did you run out of Granny Smiths? No problem; use pears, bananas or grapes. If your peanut butter is thick, you can add a bit of yoghurt.
7. Frozen Grapes
How to make: Wash and dry grapes, then freeze them on a baking sheet until they are solid.
Portion size: About 1 cup.
Nutritional value: Low calorie, rich in vitamins and antioxidants. Approximately 100 calories per cup.
Little tip: other fruit and berries taste good frozen as well. My favourites are cherries, blueberries, bananas and mango chunks.Â
8. Roasted Cinnamon Almonds
How to make: Toss one cup of almonds with a teaspoon of cinnamon and a drizzle of maple syrup. Roast at 350°F for 10-12 minutes.
Portion size: About ¼ cup.
Nutritional value: High in healthy fats, protein, and fibre. Around 170 calories per serving.
9. Baked Apple Chips
How to make: Thinly slice apples, sprinkle with cinnamon, and bake at 200°F for 1-2 hours, flipping halfway through until crispy.
Portion size: About half an apple’s worth of chips.
Nutritional value: Low calorie, high in fibre. Approximately 50 calories per serving.
10. Raspberry Lemon Bites
How to make: Mix one cup of raspberries with the zest and juice of one lemon, two tablespoons of honey, and one cup of rolled oats in a food processor. Roll into small balls and chill.
Portion size: Two bites.
Nutritional value: Rich in vitamin C, fibre, and natural sugars. About 100 calories per serving.
11. Avocado Chocolate Mousse
How to make: Blend one ripe avocado with two tablespoons of cocoa powder, two tablespoons of maple syrup, and a splash of vanilla extract until smooth.
Portion size: About ½ cup.
Nutritional value: Rich in healthy fats, fibre, and antioxidants. Approximately 200 calories per serving.
12. Carrot Cake Balls
How to make: In a food processor, mix one cup of grated carrots, one cup of dates, half a cup of rolled oats, and a teaspoon of cinnamon. Roll into balls and coat with shredded coconut.
Portion size: One ball.
Nutritional value: Good source of fibre and vitamin A. Around 100 calories per ball.
Little tip: you can add some nuts for a bit of crunch and healthy fat
13. Peanut Butter Banana Rolls
How to make: Spread peanut butter on a whole-grain tortilla, place a whole banana on top, sprinkle with a dash of cinnamon, and roll it up.
Portion size: One roll.
Nutritional value: High in protein and potassium. Approximately 300 calories per roll.
14. Sweet Potato Brownies
How to make: Blend one cooked and peeled sweet potato with two tablespoons of almond butter, a quarter cup of cocoa powder, and maple syrup. Bake at 350°F for 20 minutes.
Portion size: One small square.
Nutritional value: Contains beta-carotene and fibre—about 90 calories per square.
15. Pistachio and Cranberry Bars
How to make: Mix one cup of rolled oats, half a cup of pistachios, half a cup of dried cranberries, a quarter cup of maple syrup, and a tablespoon of melted coconut oil. Press into a pan and chill until set, then cut into bars.
Portion size: One bar.
Nutritional value: Rich in healthy fats and antioxidants. Around 150 calories per bar.
Little tip: If you are not keen on cranberries, use raisins, pieces of dates, figs or apricots.
16. Apple Cinnamon Yogurt Dip
How to make it: Mix a cup of plain, unsweetened plant-based yoghurt (such as almond or coconut) with a teaspoon of cinnamon and a tablespoon of honey or maple syrup. Slice an apple and dip the slices in the yoghurt mixture.
Portion size: One apple with about ½ cup of yoghurt dip.
Nutritional value: It is high in protein (from yogurt) and fibre (from the apple) and contains healthy probiotics. It’s also naturally sweetened and boosts calcium and other essential nutrients. Approximately 150 calories per serving, depending on the type of yoghurt and sweetener used.
17. Cucumber and Mint Chia Fresca
How to make: Combine two cups of water with two tablespoons of chia seeds, the juice of one lime, thinly sliced cucumber, and a few mint leaves. Chill for at least an hour.
Portion size: One glass.
Nutritional value: Hydrating and rich in omega-3 fatty acids. Around 50 calories per glass.
18. Spiced Pear Slices
How to make: Slice a pear and sprinkle with ground cinnamon, nutmeg, and cloves. Bake at 350°F for 15 minutes.
Portion size: Half a pear.
Nutritional value: Good source of fibre and vitamin C. Approximately 60 calories per half pear.
19. Almond Joy Energy Balls
How to make: In a food processor, blend one cup of dates, half a cup of almonds, a quarter cup of shredded unsweetened coconut, and two tablespoons of cocoa powder. Roll into balls.
Portion size: One ball.
Nutritional value: High in protein, fibre, and healthy fats. Around 100 calories per ball.
20. Fig and Walnut Toast
How to make: Top a slice of whole-grain toast with sliced fresh figs, a sprinkle of chopped walnuts, and a drizzle of maple syrup.
Portion size: One slice.
Nutritional value: Provides fibre, healthy fats, and natural sugars—approximately 200 calories per slice.
Little tip: If figs are in season, you can use fresh ones, but you can also find good-quality dried figs that are even sweeter than fresh ones.Â
These snack options are tasty and easy to prepare and contribute to a balanced diet with their mix of nutrients and energy-boosting properties. On the days when I need something sweet straight away, I snack on dried fruit like dates, figs or apricots.Â
What are your go-to sweet, healthy, plant-based snacks?
If you need more inspiration about nutritious plant-based cooking, you can read this article:
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
