100 Calorie Snacks: Top 10 Plant-Based Options for Vegan Dieters

100 Calorie Snacks: Top 10 Plant-Based Options for Vegan Dieters

For many vegans, finding snacks that are both low in calories and high in nutrition can be a challenge. There's a common misconception that vegan snacks lack flavor and satisfaction, which further complicates the search for suitable options. 

However, fear not! In this article, we're going to address these challenges head-on and provide you with a diverse list of unique plant-based snacks that are not only delicious but also perfectly portioned to fit within a 100 calorie limit.

Selecting the Right Snack

“Even though vegan diets may aid in weight loss, it’s important to note that unhealthy variations in these diets can still contribute negatively to metabolic syndrome and cardiometabolic health,” remarked Michelle Routhenstein, registered dietitian nutritionist and preventive cardiology dietitian at EntirelyNourished.com. 

Thus, it is extremely important to consider a few key factors while selecting snacks for weight loss on a vegan diet.

Firstly, focus on nutritional content. Opt for snacks that offer a balance of macronutrients (carbohydrates, proteins, and fats) and are rich in vitamins, minerals, and antioxidants. This ensures that you're not just consuming empty calories but fueling your body with essential nutrients.

Secondly, pay attention to portion size. Snacks that are around 100 calories strike a perfect balance between providing a boost of energy without contributing excessively to your daily calorie intake. Portion-controlled snacks also help prevent overeating and maintain a healthy weight.

Lastly, consider convenience. Choose snacks that are easy to prepare or grab on the go, especially for busy days when you need a quick pick-me-up. Look for options that are portable, shelf-stable, and require minimal preparation.

Now, let's dive into our top 10 picks for you for unique plant-based 100 calorie snacks that meet these criteria and more. 

Top 10 Vegan 100 Calorie Snacks

1. Seaweed Snacks

Seaweed snacks are an excellent option for vegans seeking a savory and nutritious snack. They are available in various forms such as roasted seaweed sheets, seaweed crisps, and seasoned seaweed snacks. 

Recipe: Spicy Seaweed Snack Mix

Ingredients:

  • 1 packet of roasted seaweed sheets
  • 1 cup of roasted chickpeas
  • 1/4 cup of roasted almonds
  • 1 tablespoon of sesame seeds
  • 1 teaspoon of chili powder
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of smoked paprika
  • Salt to taste

Instructions:

  1. Crumble the roasted seaweed sheets into bite-sized pieces and place them in a large mixing bowl.
  2. Add the roasted chickpeas, almonds, and sesame seeds to the bowl.
  3. In a small bowl, mix together the chili powder, garlic powder, smoked paprika, and salt.
  4. Sprinkle the spice mixture over the seaweed and nut mixture, tossing gently to coat.
  5. Transfer the snack mix to an airtight container and store at room temperature for up to a week.

Seaweed Snacks Nutritional Facts: Seaweed snacks are low in calories and rich in essential minerals such as iodine, calcium, and iron. They also contain antioxidants and fiber, making them a healthy snack choice.

Common Questions:

  • Can seaweed snacks help with weight loss on a vegan diet? 

Yes, seaweed snacks are low in calories and high in nutrients, making them a good option for weight management.

  • Are seaweed snacks suitable for children and pregnant women? 

Yes, seaweed snacks are safe for most people, including children and pregnant women, but it's essential to consume them in moderation due to their iodine content.

  • What are the main nutrients found in seaweed snacks? 

Seaweed snacks are rich in iodine, calcium, iron, antioxidants, and fiber, which are all essential for overall health.

2. Vegan Protein Bars

Vegan protein bars are a convenient and nutritious snack option for those looking to boost their protein intake while on the go. 

Among the top brands offering protein bars that are low in calories, 100 CalSnacks stands out with its commitment to providing vegan-friendly options that are also keto-friendly with only 2g net carbs per bar. These protein bars are made from 100% natural non-GMO ingredients, ensuring that you get the best of both taste and nutrition.

protein bars vegan keto free 100 calories weight loss energy chocolate
Vegan Chocolate Protein Bars

However, for those who prefer homemade snacks, making your own vegan protein bars is easier than you might think. Here's a simple recipe to get you started:

Recipe: Homemade Vegan Protein Bars

Ingredients:

  • 1/2 cup of rolled oats
  • 1/4 cup of almond butter
  • 2 tablespoons of maple syrup or agave nectar
  • 2 tablespoons of vegan protein powder (such as pea protein or hemp protein)
  • 1 tablespoon of chia seeds
  • 1 tablespoon of flaxseed meal
  • 2 tablespoons of chopped nuts or seeds (such as almonds, pumpkin seeds, or sunflower seeds)
  • Optional add-ins: dried fruit, cocoa powder, cinnamon, or vanilla extract

Instructions:

  1. In a food processor or blender, pulse the rolled oats until they form a fine flour-like consistency.
  2. In a mixing bowl, combine the oat flour, almond butter, maple syrup, vegan protein powder, chia seeds, flaxseed meal, chopped nuts or seeds, and any optional add-ins of your choice.
  3. Mix well until all the ingredients are evenly incorporated and the mixture holds together when pressed.
  4. Line a baking dish or pan with parchment paper and press the mixture firmly into the pan, smoothing the top with a spatula or the back of a spoon.
  5. Refrigerate the mixture for at least 1-2 hours, or until firm and set.
  6. Once chilled, remove the mixture from the pan and cut it into bars or squares of your desired size.
  7. Store the homemade vegan protein bars in an airtight container in the refrigerator for up to one week or freeze them for longer-term storage.

Nutritional Information: These homemade vegan protein bars are packed with protein, fiber, healthy fats, and essential nutrients. Each bar contains approximately 90-100 calories, making them a satisfying and nutritious snack option for on-the-go fueling.

Common Questions:

  • Can vegans get enough protein from plant-based sources? 

Yes, plant-based sources like beans, lentils, tofu, tempeh, quinoa, nuts, seeds, and vegan protein powders can provide an adequate amount of protein to support muscle growth and repair.

3. Spicy Roasted Edamame

Roasted edamame is a protein-rich snack that's perfect for vegans. When roasted with spices like chili powder and cayenne pepper, it becomes a flavorful and satisfying treat.

Recipe: Spicy Roasted Edamame

Ingredients:

  • 1 cup of frozen edamame, thawed
  • 1 tablespoon of olive oil
  • 1 teaspoon of chili powder
  • 1/2 teaspoon of cayenne pepper
  • Salt to taste

Instructions:

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a bowl, toss the thawed edamame with olive oil, chili powder, cayenne pepper, and salt until evenly coated.
  3. Spread the seasoned edamame in a single layer on the prepared baking sheet.
  4. Roast in the preheated oven for 15-20 minutes, or until golden and crispy, stirring halfway through.
  5. Remove from the oven and let cool slightly before serving.

Edamame Nutritional Facts: Edamame is a good source of protein, fiber, and essential nutrients such as folate, vitamin K, and manganese. It is also low in calories and contains no cholesterol.

Common Questions:

  • Is edamame a complete protein source? 

Yes, edamame is a complete protein source, meaning it contains all nine essential amino acids necessary for human health.

  • How can I incorporate edamame into meals other than snacks? 

Edamame can be added to salads, stir-fries, soups, or enjoyed on its own as a snack.

  • Are there any potential allergic reactions to edamame? 

Edamame is a soy product, so individuals with soy allergies should avoid it.

4. Chia Seed Pudding Cups

Chia seed pudding cups are a creamy and nutritious snack option that's perfect for satisfying sweet cravings. Made with chia seeds, plant-based milk, and sweetener, chia seed pudding is packed with omega-3 fatty acids, fiber, and protein.

nutritious low calorie chia seeds pudding 100 calories

Chia Seeds Pudding in Plant-Based Milk

Recipe: Chia Seed Pudding Cups

Ingredients:

  • 1/4 cup of chia seeds
  • 1 cup of plant-based milk (such as almond, coconut, or oat milk)
  • 1 tablespoon of maple syrup or agave nectar
  • 1/2 teaspoon of vanilla extract
  • Fresh fruit, nuts, or granola for topping

Instructions:

  1. In a bowl, whisk together the chia seeds, plant-based milk, maple syrup, and vanilla extract until well combined.
  2. Cover the bowl and refrigerate for at least 2 hours or overnight, allowing the chia seeds to absorb the liquid and thicken.
  3. Stir the chia seed pudding mixture before serving and divide it into individual cups.
  4. Top each cup with fresh fruit, nuts, or granola for added flavor and texture.

Chia Seeds Nutritional Facts: Chia seeds are rich in omega-3 fatty acids, fiber, protein, calcium, and antioxidants. They absorb liquid and swell, creating a gel-like consistency that makes chia seed pudding creamy and satisfying.

Common Questions:

  • Can chia seeds help with weight loss on a vegan diet? 

Yes, chia seeds are high in fiber and protein, which can help promote satiety and aid in weight management.

  • How can I make chia seed pudding more flavorful? 

Experiment with different plant-based milks, sweeteners, and toppings to customize the flavor of your chia seed pudding.

5. Sesame-Ginger Snap Peas

Sesame-ginger snap peas are a crunchy snack option that's perfect for munching on the go. When sautéed with sesame oil, fresh ginger, garlic, and soy sauce, snap peas become a delicious and nutritious treat.

Recipe: Sesame-Ginger Snap Peas

Ingredients:

  • 1 cup of snap peas, trimmed
  • 1 tablespoon of sesame oil
  • 1 teaspoon of fresh ginger, minced
  • 1 clove of garlic, minced
  • 1 tablespoon of soy sauce
  • Sesame seeds for garnish

Instructions:

  1. Heat the sesame oil in a skillet over medium heat.
  2. Add the snap peas, ginger, and garlic to the skillet and sauté for 3-4 minutes, or until the snap peas are tender-crisp.
  3. Stir in the soy sauce and cook for an additional 1-2 minutes.
  4. Remove from heat and transfer the snap peas to a serving dish.
  5. Garnish with sesame seeds before serving.

Snap Peas Nutritional Facts: Snap peas are low in calories and carbohydrates but high in fiber, vitamins A and C, and folate. Sesame oil adds healthy fats and flavor, while ginger and garlic provide anti-inflammatory and digestive benefits.

Common Questions:

  • Can snap peas be eaten raw? 

Yes, snap peas can be enjoyed raw and are often eaten this way as a crunchy and refreshing snack.

  • How can I reduce sodium in sesame-ginger snap peas? 

Use reduced-sodium soy sauce or tamari to reduce the sodium content of this snack.

6. Cinnamon-Spiced Baked Apple Slices

Cinnamon-spiced baked apple slices are a comforting and naturally sweet snack option that's perfect for cozy evenings. When baked with cinnamon and a touch of coconut sugar, apple slices become a delicious and nutritious treat.

Recipe: Cinnamon-Spiced Baked Apple Slices

Ingredients:

  • 1 apple, cored and sliced
  • 1 teaspoon of cinnamon
  • 1 tablespoon of coconut sugar
  • Optional toppings: dairy-free yogurt, almond butter, or chopped nuts

Instructions:

  1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. Place the apple slices in a single layer on the prepared baking sheet.
  3. In a small bowl, mix together the cinnamon and coconut sugar.
  4. Sprinkle the cinnamon-sugar mixture over the apple slices, coating them evenly.
  5. Bake in the preheated oven for 15-20 minutes, or until the apples are tender and lightly caramelized.
  6. Remove from the oven and let cool slightly before serving.
  7. Serve warm with dairy-free yogurt, almond butter, or chopped nuts if desired.

Apples Nutritional Facts: Apples are low in calories and rich in fiber, vitamins, and antioxidants. Cinnamon adds flavor and may have anti-inflammatory and blood sugar-lowering effects, while coconut sugar provides natural sweetness.

Common Questions:

  • Are baked apples good for you?

There is not much difference in the nutritional content of raw apples and baked apples. Baking only adds extra texture and flavor that makes the snack more enjoyable.

  • How can I make baked apple slices without added sugar? 

You can omit the coconut sugar or use a natural sweetener like maple syrup or stevia for a sugar-free option.

7. Crispy Kale Chips

Crispy kale chips are a nutritious alternative to traditional potato chips, offering the same satisfying crunch without the excess calories. When seasoned with nutritional yeast, garlic powder, and sea salt, kale chips become a flavorful and guilt-free snack option.

Recipe: Crispy Kale Chips

Ingredients:

  • 1 bunch of kale, stems removed and torn into bite-sized pieces
  • 1 tablespoon of olive oil
  • 2 tablespoons of nutritional yeast
  • 1 teaspoon of garlic powder
  • Sea salt to taste

Instructions:

  1. Preheat the oven to 275°F (135°C) and line a baking sheet with parchment paper.
  2. In a large bowl, massage the kale pieces with olive oil until evenly coated.
  3. Sprinkle the nutritional yeast, garlic powder, and sea salt over the kale and toss to coat.
  4. Spread the seasoned kale in a single layer on the prepared baking sheet.
  5. Bake in the preheated oven for 20-25 minutes, or until crispy, stirring halfway through.
  6. Remove from the oven and let cool before serving.

Kale Nutritional Facts: Kale is a nutrient-dense leafy green that's rich in vitamins A, C, and K, as well as antioxidants and fiber. Nutritional yeast adds a cheesy flavor and provides additional nutrients like B vitamins and protein.

Common Questions:

  • Can kale chips be eaten during weight loss?

Yes, kale chips are low in calories and high in nutrients, making them a healthy snack option for weight management.

8. Smoked Almonds

Smoked almonds are a savory and satisfying snack option that's perfect for curbing hunger cravings. When smoked with liquid smoke, tamari, and smoked paprika, almonds become an addictive treat.

soaked almonds 100 calories healthy snack for vegans weight loss
Smoked Almonds are perfect for curbing hunger cravings!

Recipe: Smoked Almonds

Ingredients:

  • 1 cup of raw almonds
  • 1 tablespoon of liquid smoke
  • 1 tablespoon of tamari or soy sauce
  • 1/2 teaspoon of smoked paprika
  • Sea salt to taste

Instructions:

  1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a bowl, toss the almonds with liquid smoke, tamari, smoked paprika, and sea salt until evenly coated.
  3. Spread the seasoned almonds in a single layer on the prepared baking sheet.
  4. Bake in the preheated oven for 10-15 minutes, or until golden brown and fragrant, stirring occasionally.
  5. Remove from the oven and let cool before serving.

Almonds Nutritional Facts: Almonds are a nutrient-dense nut that's rich in healthy fats, protein, fiber, vitamin E, magnesium, and antioxidants. Smoking almonds adds flavor without adding unhealthy oils or preservatives.

Common Questions:

  • Are almonds good for weight loss? 

Yes, almonds are high in protein, fiber, and healthy fats, which can help promote satiety and aid in weight management.

  • How can I store smoked almonds to maintain freshness? 

Store smoked almonds in an airtight container in a cool, dry place to maintain their freshness and prevent them from becoming rancid.

9. Miso Soup with Tofu

Miso soup with tofu is a comforting and nourishing snack option that's perfect for chilly days. Made with miso paste, tofu, and seaweed, miso soup is packed with protein, vitamins, and minerals.

healthy vegan miso soup with tofu high protein low calories 100 calories healthy weight loss
A lot of veggies can be packed into Miso Soup for extra nutrition

Recipe: Quick Miso Soup

Ingredients:

  • 4 cups of water
  • 4 tablespoons of miso paste
  • 1/2 block of firm tofu, cubed
  • 2 tablespoons of dried seaweed
  • Sliced green onions for garnish

Instructions:

  1. In a saucepan, bring the water to a simmer over medium heat.
  2. Add the miso paste to the simmering water and whisk until dissolved.
  3. Add the tofu and dried seaweed to the miso broth and cook for 5-7 minutes, or until heated through.
  4. Ladle the miso soup into bowls and garnish with sliced green onions before serving.

Miso and Tofu Nutritional Facts: Miso is a fermented soybean paste that's rich in probiotics, protein, vitamins, and minerals. Tofu adds protein and calcium, while seaweed provides iodine and other trace minerals.

Common Questions:

  • How can I make miso soup more filling? 

Add vegetables like mushrooms, spinach, or cabbage to miso soup to increase its fiber and nutrient content and make it more filling.

10. Coconut-Cacao Energy Balls

Coconut-cacao energy balls are a convenient and portable snack option that's perfect for fueling your day. Made with dates, shredded coconut, cacao powder, and nuts or seeds, energy balls are packed with natural sweetness, antioxidants, and healthy fats.

Recipe: Coconut-Cacao Energy Balls

Ingredients:

  • 1 cup of pitted dates
  • 1/2 cup of shredded coconut
  • 2 tablespoons of cacao powder
  • 1/4 cup of nuts or seeds (such as almonds, cashews, or pumpkin seeds)
  • Pinch of salt
  • Optional add-ins: vanilla extract, cinnamon, or nut butter

Instructions:

  1. In a food processor, combine the dates, shredded coconut, cacao powder, nuts or seeds, and salt.
  2. Pulse the ingredients until they form a sticky dough that holds together when pressed between your fingers.
  3. If the mixture is too dry, add a teaspoon of water or nut butter to help bind it together.
  4. Roll the dough into bite-sized balls and place them on a plate or baking sheet.
  5. Refrigerate the energy balls for at least 30 minutes before serving.

Nutritional Information: Energy balls are a nutrient-dense snack that's rich in natural sugars, fiber, protein, healthy fats, and essential nutrients like iron and magnesium. They provide sustained energy and are perfect for pre- or post-workout snacks.

Common Questions:

  • Can coconut-cacao energy balls help with weight loss on a vegan diet? 

Yes, energy balls made with wholesome ingredients like dates, nuts, and cacao powder can be a satisfying and nutritious snack option for weight management.

In Closing

We hope you've found these recipes for plant-based 100-calorie snacks both inspiring and delicious. 

We'd love to hear your feedback on these recipes and any additional snack ideas you may have. Feel free to share your thoughts and recipes in the comments below. 

Happy snacking!

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