If you are wondering what whole food plant based (WFPB) snacks actually are, you’re in the right place!
Find out what makes them different, along with dietitian recommended snacks in this article – written by a dietitian (hi!)!
Disclaimer: This article is not a substitute for medical or dietary advice, and this snack list is not personalized or fully comprehensive. Talk to your doctor about your diet and health questions and concerns. See our Disclaimers for more details.
This post was originally published on 3/30/22. The updated date is listed above.
What Does Whole Food Plant Based Mean?
While whole food plant based (WFPB) does not have an official dictionary definition, it is often thought of as foods that:
- Come from plants
- Are not heavily processed
- Do not come from animals (such as dairy, meat, fish, eggs, and honey).
- Do not include lots of refined oil, refined sugar, or heavily refined flour (like white flour).
Examples of whole plant based foods include whole fruits, veggies, whole grains, legumes, nuts and seeds.
Whole food plant based snacks include these foods in different combinations.
For instance, many would consider low oil home made kale chips to be a WFPB snack, but not highly processed sour cream and onion potato chips.
There are several examples of healthy plant based snacks in this category.
Which ones do dietitians love?
Get some inspiration next!
Whole Food Plant Based Snack Recipes
I asked fellow dietitians about WFPB recipes they recommend, and here’s what they had to say about some of their recipes!
Trail Mix
“Trail mix is lightweight, temperature-stable, energy-providing, and well-balanced. It’s easy to pack for a day on the trails, at the office, on the run, or even at home!”
-Lexi Endicott, RD, LD, CCMS of To Taste
Check out their Trail Mix Base Recipe here.
As a vegan, I personally love trail mix because it travels well and is so easy to make it 100% plant based.
Energy Bites
“I love these inexpensive, simple bites made with rolled oats and peanut butter to provide soluble fiber and mono-unsatured fat. Sunflower butter could be used in the case of nut allergies.”
-Lisa Cicciarello Andrews, MEd, RD, LD From Sound Bites Nutrition
Check out Lisa’s recipe for Peanut Butter Oatmeal Energy Bites here!
Salsa
“Zesty Southwest Salsa is my go-to homemade snack because it takes less than 5 minutes to make, is super affordable , and acts as a complete protein source. It’s a fun snack that both adults and kids will love.”
-Colleen Wysocki Woods, MS, RDN of Zest Nutrition
Try her recipe here!
Here’s some delicious ideas for whole foods plant based foods to dunk in this salsa!
- Whole grain pita slices
- Whole grain oil free (or reduced) crackers
- Homemade oil free (or reduced) chips, like this one from Forks Over Knives
Flaxseed Pudding
“Flaxseed pudding is an ultra heart healthy snack! It is packed with plant protein, fiber, and omega-3s- a perfect nutrition combo for an anti-inflammatory and heart healthy food!”
-Sheri Berger, RDN, CDCES
You can get the recipe on Sheri’s blog.
Oatmeal Protein Cookies
“Oatmeal protein cookies are easy, vegan, & gluten-free! Using peanut butter, flax, & cinnamon, they make a yummy, & healthy option!”
-Megan Byrd, RD
Grab the recipe for oat based cookies here!
Smoothies
Smoothies are a classic and totally customizable. You can make fruit based ones like this Vegan Berry Smoothie, or use them as a vehicle to add healthy fats and veggies as well!
Vegan Whole Food Sorbet
“Fresh sweet fruit with a touch of maple syrup: refreshing and easy to make too.”
-Melissa Altman-Traub, MS, RDN, LDN
Learn how to make this super simple plant based treat here!
Plant Based Whole Food Snacks You Can Buy at the Store
Convivence is a really important factor for many of us (including me)!
I personally like to have both home made and ‘already made’ store-bought snacks available.
This section lists some whole food plant based (wfpb) suggestions from Dietitians.
LaraBars
“I love Larabars because they’re tasty and convenient while also providing fiber for digestion, carb for energy, and healthy fat for sustenance. The fats from the nuts help to buffer the rate the dates raise blood sugar.”
-Functional dietitian Jenna Volpe of Whole-istic Living
Larabars come in a variety of flavors, with different fruits and nuts! Of note, some varieties have chocolate chips, which some WFPB consumers may not agree on as “whole” foods…
Nonetheless, here is just one example of a chocolate free one I have tried and enjoyed (LaraBar’s ‘Blueberry Muffin’ flavor… yum)!
Natures Candy: Fruit
We would be remiss if we didn’t mention this classic!
Fruit requires minimal prep, and is easy to prepare. So don’t forget this nutrient dense snack that can also satisfy your sweet tooth!
Depending on how much you need to “tide you over” to the next meal, here are some popular parings with a bit of plant powered protein, fat and fiber to make for a more satiating snack:
WFPB tip: Try to go for the unsalted, oil free, refined sugar free versions.
- Nuts and/or seeds
- Seed and/or nut butters (Idea: apple or banana with mixed nut and seed butter, stuff a date with peanut butter, etc).
- Just mix em up (ie: make a fruit salad with some nuts and seeds sprinkled in)!
Raw Veggies and/or Whole Grain Crackers/Pita Bread and Hummus
Ideas for raw veggies include carrots, cucumber celery, jicama, etc!
If added refined oil is something you are trying to avoid, look for hummus with tahini or oil free versions like Cedars Fat and oil free.
Want to make your own hummus but don’t like garlic? Here’s a garlic free hummus recipe to get inspired!
Raw Veggies with Guacamole or Tahini Dip!
The dip can really transform the flavor of your snack!
You can find store bought wfpb versions of these dips, or make your own at home!
Check out these ideas from Dietitians:
This homemade dressing makes the perfect veggie dip. Pairing the satisfying crunch of veggies with this tahini-based dip makes for a snack with plenty of fiber and heart-healthy fats to actually satisfy your mid-day stomach grumbles.
-Tori Vasko, MS, RD
“I enjoy bell pepper strips and carrot sticks with guacamole: these are sturdy and pack well in lunch bags with an ice pack.”
–Melissa Altman-Traub, MS, RDN, LDN
If you are looking for a simple guacamole recipe, this one from Fad Free Nutrition Blog uses only 4 ingredients!
Avocado Toast with Smashed Beans
Add some whole food plant based protein in the form of beans to mashed avocado.
Top some hearty bread made with whole food ingredients like Food for Life’s Ezekiel bread and you’ve got a satisfying snack!
Roasted Chickpeas or Edamame with Whole Fruit or Whole Grain Crackers/Pita Bread
Rethink legumes as a lunch or dinner only item! Roasted chickpeas or edamame are fun ways to get in some more fiber, plant based protein, and important vitamins and minerals.
Eat them as is, or pair with some fiber filled carbohydrates for added sustenance.
Addressing Your Questions about wfpb snacking!
Before you leave this post, I just wanted to get to some questions you might have about snacking whole food plant based -style!
So let’s get to them:
I’m so glad you asked! I love talking about healthy tips as a dietitian. With that in mind, here’s some things to keep in mind when planning for healthier whole food plant based (wfpb) snacks on the go:
1. Make It Less Processed. Keeping ingredients whole is in line with WFPB. This could mean plain nuts over sugar coated ones, apples instead of added sugar sweetened apple sauce… get the gist?
When looking for ingredients to minimize, consider reducing added sugar (look for natural sugars instead), unhealthy oils – consider mostly whole food fats instead (check out my article on vegan fats to learn more), and refined flours.
2. Know the 3 Satiating Factors- Fiber, Fat, Foods with Protein: These three things can help you feel more full, which is often what we want from a snack – am I right?
An example of a WFPB snack with these 3 things is trail mix! The fruit contains fiber, and the nuts and seeds provide some fiber, protein, and fat.
3. Also Assess Your Hunger Level: Perhaps you just aren’t that hungry, but need a little something to tide you over for a even shorter period of time. Maybe an apple or other less complicated snack will do the trick.
In short, I could share tips, but it’s also important to be mindful. One way to learn about this might be through a resource called intuitive eating (more on that in this intuitive eating for vegans article) !
In most circumstances, yes. WFPB tends to be vegan, so snacks would likely be as well. However, it’s important to check the ingredients list – especially if you have allergies or other medical concerns.
Remember WFPB does not have a set definition, so some people might be ok with including non vegan ingredients like honey!
Plant-based snack brands are hot! It seems like most major companies are slapping the plant based label on many of their snacks.
Why the increase in popularity? For one, there is a growing awareness of veganism, and accordingly, a demand for products (along with plant-based snack brands)!
Research also suggests that plant based diets are better for the environment in general(1).
With increases in global warming, extreme weather events, and climate change, consumers may be examining how their food choices impact the planet, and looking specifically for plant-based snacks to buy.
And finally, the health benefits of a appropriately planned vegetarian and vegan diet are becoming more well known. So more and more consumers may be seeking out whole food plant based diet snacks
Here are some tips I use as an ethical vegan!
1. Take advantage of sales.
2. Consider buying certain long lasting foods in bulk: For example, some dried fruits and nuts last longer than other foods. If you know you and your family will eat them, why not shop around for bulk savings?
3. Check out the bulk bins: Curious about a dried fruit you have never tried before? Bulk bins allow you to get a small amount without paying for a larger package!
4. Frozen fruits and veggies are nutrient dense, and (as one example) can sometimes save money on groceries if you have trouble using fresh version before the go bad!
5.
In my books nut butters like peanut and almond butter are WFPB! The main ingredients tend to come from plants. If you want one with no added salt or oil those are also available in many stores.
Did you find this article helpful? Discover that WFPB snacking doesn’t just mean raw nuts? What are your favorite healthy plant based snacks or easy vegan options to take on a road trip? Let us know in the comments below!
If you enjoyed this post, you might be interested in our other posts about snacks including:
–Vegan Hiking Snacks
-Easy Snacks for New Vegans
–The Vegan Popcorn Recipe I Make Almost Every Week
–My Many Vegan Food Reviews (lots of snacks in there!)
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These are all great snack options!
I, for one, would have any of these options 😉