If you need quick, unique, new snack ideas for your kids or adults, look no further than these quick and healthy plant-based snacks!

I recently teamed up with two amazing moms of Instagram (@primary.plants and @health.restored.kids) and we took turns sharing healthy snacks for 30 days straight! You can see them all in my highlight bubble on my Instagram profile page, but for those without Instagram, I wanted to compile all 30 ideas (and then some more!) into one post.

You don’t need to reach for packaged snacks or animal products like beef sticks and hard boiled eggs if you don’t want to! There are SO many easy and delicious plant-based snacks that are nutrient-dense and better for your health and the environment.

We made it a goal that any snack we shared would not require more than 10 minutes of hands-on time.

Each title is linked to the Instagram reel, so click on it to see the video of that snack!

30 Plant-Based Snack Ideas

1. Red Pepper Cheese Sauce Dip

Serve with veggies or crackers!

2 red bell peppers
Juice of 1 lemon
1/2 cup walnuts
1 clove garlic
2 T nutritional yeast
Water to thin
Optional seasonings: 1 tsp cumin and 1 tsp turmeric

Blend everything up in a blender or food processor, adding water to get the consistency you like. Add salt or more seasonings if desired.
Store in the fridge for 3-5 days!

2. Trail Mix Plate or Bag

Simply find nuts, seeds, dried fruit in your cupboards and pantry and combine onto a plate if you’re eating at home, and into a bag if you’re on the go. At home, even frozen fruit (like frozen blueberries, cherries, or mango) can be an addition that takes zero time to prepare.

3. Avocado Toast with Sauerkraut and Smoked Paprika

Toast your favorite bread, mash some avocado on top, add sauerkraut and a dash of smoked paprika on top. Just try it!

4. Chunky Monkey Chocolate Chip Banana Bread

2 mashed bananas
1/3 cup melted coconut oil
1/3 cup maple syrup
2 flax eggs (2 T flaxseed + 5 T water)
1/4 cup almond milk
1 tsp vanilla
1 cup almond flour
1 cup oat flour
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1/2 cup chocolate chips

Directions:
Combine the flax seed and water to make the “eggs”
Mix all ingredients together in a bowl.
Transfer to loaf pan and bake at 350 degrees for 50 minutes!

5. Snickerdoodle Smoothie

(23 grams of protein and 19 grams of fiber!)

1 can cannellini beans, drained & rinsed (about 1.5 cups)
2 cups unsweetened soy milk
2 tbsp almond butter
4 pitted, soft dates (can add more depending on preferred sweetness level)
1 tsp cinnamon

Add everything to a high-speed blender and blend until smooth. Smoothie thickens in the fridge. Makes 2 servings. Enjoy!

6. Crispy Waffle-Maker Tofu

This one went viral and is currently at 6 million views and 140,000 likes! Cut a block of tofu into thin slabs, coat with cornstarch, put it into your waffle maker that’s been sprayed thoroughly with oil to prevent sticking and help it crisp up. Place a heavy pan on top or latch it down so the waffle maker presses the tofu while cooking it. It will steam a lot. Let it cook for 15 minutes, or until golden brown and crispy. Serve with a yummy sauce, like low-sugar BBQ sauce, spicy mayo, or the recipe below.

Homemade dipping sauce for tofu:

2 tablespoons soy sauce

1 tablespoon maple syrup

1 tablespoon sesame seeds

1 teaspoon rice vinegar

1 teaspoon chili garlic paste or sriracha

1 teaspoon sesame oil (optional)

3 green onions, sliced

7. Cucumber Zoodles with Homemade Ranch

You can get an inexpensive spiralizer and make various veggies into noodles. We enjoy these cucumber noodles with ranch dressing. You can do store bought or we love this:

Dairy-free Homemade Ranch

1 cup cashews
1/3 cup water
1/4 cup lemon juice
1 tsp dried dill )or 1 T fresh dill
1 tsp onion powder
1 clove garlic

salt to taste

Blend it up and use as a dip or dressing!

8. Carrot Lentil Muffins

I was hesitant to try these but have made them several times since! We all wolf them down and you’d truly never guess there is a cup of lentils in them! Get Nicole’s recipe right here for Carrot Lentil Muffins.

9. Apple Donuts

Slice an apple into rounds, cut the core out with a knife or small cookie cutter, and then spread nut butter on like frosting. Add raisins, coconut, pumpkin seeds, or chopped dates on top. Spread with some melted chocolate chips if you’d like, then let harden. For 6 other apple dips that aren’t peanut butter, check out my post.

10. Bagel Vegetable Funny Faces Recipe

Gluten free or whole grain bagel
Cream cheese (we used a cashew based dairy free brand @treeline_cheese )

Carrots for the eyes
Tomatoes for the nose
Bell pepper for the smile
Cucumbers for the ear
Micro greens or sprouts for the hair!

11. Edamame

If you’re not buying edamame in the pod, you’re missing out on a really fun and tasty snack. It really can be this simple! Microwave or steam them in a pot, and enjoy just like that–popping them out of the shell into your mouth.

12. Chocolate Peanut Butter Date Bars
¾ cup chopped dates (or 1 cup whole dates)
1 cup smooth natural peanut butter
½ cup rolled oats
¼ teaspoon salt
1 teaspoon vanilla extract (optional)
½ cup unsalted dry-roasted peanuts
¾ cup dark chocolate chips

1. Process dates in a food processor until broken up. Add peanut butter, oats and salt and process until it’s a cohesive ball. Add peanuts and pulse them in until they’re chopped up and combined.
2. Press into a parchment-lined 8 inch pan.
3. Melt chocolate chips and spread a thin layer on top. Freeze for at least 10 minutes to harden, then cut into squares and enjoy!

13. Creamy Strawberry Pudding

1 cup avocado

1 cup dates

1.5 cups strawberries

plant milk to thin

Blend until smooth, serve with berries on top.

14. Brownie Dip

In a food processor add all ingredients:

1 can black beans, rinsed & drained
1/3 cup peanut butter
4-6 soft dates depending on sweetness level (soften in a bowl of hot water for a few minutes if they’re too dry)
1/4 cup unsweetened soy milk
3 TBSP cocoa powder
2 tsp vanilla

Maple syrup to taste
Pinch of salt

Process until smooth, stopping to scrape the sides as necessary. If the dip is still not sweet enough for your preference after 6 dates, add maple syrup, 1 TBSP at a time, until sweet enough. Over time and as taste buds change, gradually reduce maple syrup until dates provide enough sweetness. Enjoy with sliced apples, bananas, pretzels, or even sliced vegetables!

15. Butterfly Quesadillas

Mix 1 can of refried beans with some taco seasoning to taste. Spread on a tortilla, then spread guacamole or mashed avocado on top (can use cheese if you eat cheese). Cook on a skillet until golden on both sides. Cut into triangles, then arrange on a plate with a fruit kabob and some small carrot or bell pepper strips for “antennae.” Dip in salsa and guacamole.

16. Brownie Bites

1 1/2 cup walnuts
1 cup dates
1/4 cup cacao powder (or cocoa powder)

Options; pinch of sea salt and tsp vanilla

Process in a food processor until a cohesive ball forms. Roll into bite-size balls and enjoy decadent nutrition!

17. Stovetop Pear or Apple Crumble

Ingredients:
2 large or 4 smaller pears, roughly diced (this recipe is also amazing with apples)
1 tsp pumpkin pie seasoning (cinnamon & nutmeg works, too)

Crumble ingredients:
¾ cup rolled oats
¼ cup oat flour
1/3 cup walnut pieces (or pecans!)
2 tbsp chia seeds
2 tsp vanilla
½ tsp pumpkin pie seasoning
Pinch of salt
3 TBSP maple syrup (if this isn’t sweet enough, you can add more, 1 TBSP at a time, until preferred sweetness level)

1. Dice pears into bite-sized pieces. Preheat a skillet and add ¼ cup water. Add diced pears with 1 tsp pumpkin spice seasoning. Stir and cover with lid to allow water to steam pears and soften. Stir occasionally and add more water as necessary to keep pears moist and juicy.

2. Meanwhile, add all crumble ingredients to a bowl and mix. When pears are softened, add ¼-1/3 cup more water, and spoon crumble over pears. Cover with lid and allow water to steam and soften topping for 5 minutes.
This is delicious on its own, but highly recommend serving with some dairy-free yogurt on the side. Yum!

18. Frozen Roasted Vegetables

No chopping necessary! Dump a bag of frozen vegetables (my favorite is the Normandy blend from Costco) onto a baking sheet, spritz with oil if you’d like, sprinkle with salt and pepper or other seasoning, and bake at 425 for 20 minutes!

19. Two-Ingredient Protein Tortillas

1 cup dry red lentils
2 cups water

Directions:
Blend both ingredients together in a high-speed blender until smooth.

Pour onto baking sheet and bake at 350 for about 20 minutes!

You can also cook them on the stove top just like you would pancakes but I like the baking method for a hands-off approach!

We love to add dips like guacamole, hummus or cashew cheese and top with a bunch of veggies. The perfect filling snack or lunch!

20. Dates!

You have permission to eat a few dates as a snack! Even though they are nature’s caramel, they are nutrious and full of fiber. Enjoy your quick treat!

21. Healthy Oatmeal Banana Peanut Butter Cookies

You can get the delicious recipe for these oatmeal peanut butter banana cookies right here on my blog! They can be made without any refined sugar!

22. Kale with Homemade Dressing

Hannah’s kids’ favorite dressing:

1/3 cup walnuts
1 squeezed lemon
5 dates or 4 T maple syrup

Blend it with a little water! Massage onto chopped kale. Eat the kale all by itself or stuff it in a tortilla wrap, flat bread, etc.

23. Two-Ingredient Bean Dip

Blend 1 can of drained and rinsed pinto beans or refried beans with 1/2 cup of your favorite salsa, + more to taste. 😋 Serve warm or cold with tortilla chips or carrot sticks, bell peppers, celery, or other vegetables.

24. Yogurt with frozen mango

No chopping fruit here! Thaw some frozen mango chunks in the microwave for 30 seconds, or on the counter for a couple hours. Top with any yogurt. I like to use my homemade soy yogurt, sweetened with a little honey and a pinch of salt and vanilla.

25. Easy Popsicles

1 cup frozen mango
1 whole orange (peeled)
1 banana
Water to thin

Blend up ingredients, pour into popsicle molds and put in the freezer overnight! Can add some leafy greens if you like green popsicles.

26. Chocolate-Covered Roasted Chickpeas

Ingredients:
1 can chickpeas, rinsed and drained
1/3 cup chocolate chips, melted
Sea salt

Directions:
-Spread chickpeas on a parchment-lined baking sheet. Gently pat dry with a clean dish towel. No need to be perfect, just remove excess moisture. Avoid being too rough to dislodge the skins. Remove any major skins that came loose but no need to be perfect.
-Roast at 400F for 20 minutes, shaking halfway through.
-Let cool slightly while you melt the chocolate in microwave until smooth.
-Toss roasted chickpeas with chocolate until coated. Spread back onto parchment in a single layer and sprinkle with sea salt.
-Freeze until chocolate is firm, at least 30 minutes… if you can wait that long.
Store in the freezer for best texture. They soften at room temp but are still delicious.

27. Chickpea Chocolate Truffles

In a food processor, blend together:

1 cup cooked chickpeas (garbanzo beans), drained and dry
3/4 cup chocolate chips, melted
3 tablespoons peanut butter

Optional: pinch of salt and blip of vanilla

Process until smooth. Roll into balls and room in crushed peanuts if desired.

No-sugar-added version using dates instead of chocolate chips:
1 cup chickpeas
1 cup dates (soaked if necessary)
3 tablespoons peanut butter
Pinch of salt and vanilla
Honey or maple syrup If needed for desired sweetness

28. Sweet Potato Nachos

Cut slices of 2-3 sweet potatoes and spread out evenly on a baking sheet. Cook at 400 degrees for 15 minutes. Flip them over and cook another 15 minutes.

Top them with anything you desire! We did:
Romaine
Cilantro
Tomatoes
Avocados
Black Beans

You can do store bought sour cream or shredded cheese or use our dairy free sour cream recipe:

1 1/2 cup cashews
1 full lemon
3/4 cup water
Pinch of sea salt

Blend it up and drizzle on top!

29. Date Butter Toast (cinnamon sugar toast dupe!)

Spread date butter on toast, use it as a dip for apples, swirl it into oatmeal, or even stir a spoonful into your coffee. My kids love it on toast topped with cinnamon, and I love having a simple way to satisfy a sweet craving while adding in more plants.

Date Butter
1 cup soft Medjool dates (about 13 dates), pits removed. Cover with boiling water and let sit for 10 minutes to soften.
Blend with 1/2 cup unsweetened soy milk, 1 teaspoon vanilla, 1 tablespoon almond butter, and a pinch of salt.
Blend until smooth, scraping down the sides as needed. It keeps in the fridge for about a week.

30. Candied Walnuts

Put 1 cup nuts (or seeds!) into a small skillet on the stove on medium heat. Toast for a minute or two, until fragrant but not burned. With the skillet hot, drizzle some maple syrup on top (about a tablespoon but I don’t measure), and stir while it sizzles. Let cook about a minute, then remove from heat and let cool completely. The syrup will harden. You’ve made glazed nuts that are delicious on their own and in salads!