Yes, Oreos are vegan. No, that doesn’t mean they’re healthy.
Still, the good stuff—produce, pulses, and whole grains—isn’t quite as easy to grab as a pack of cookies. The problem: Eating a diet full of junk (even if it’s vegan junk) can lead to protein and vitamin deficiencies, says Grace Derocha, R.D. and certified nutrition coach at Blue Cross Blue Shield Michigan.
Luckily there are plenty of legit-healthy packaged vegan snacks you can score during your next grocery run. Start by shopping this R.D.-approved list:
Core Organic Flavored Water
BUY IT $18 for pack of 12, amazon.com
“I love that the formula provides immunity support through its use of inactivated cultures that are actually probiotic-derived cells. The formula is very low in sugar and even contains antioxidants, which is always an added bonus in my book.” —Leah Silberman, R.D.N. and founder of Tovita Nutrition.
Per 8-oz serving: 5 calories, 0 g fat (0 g sat fat), 8 g carbs, 0 g sugar, 20 mg sodium, 0 g fiber, 0 g protein
Maria and Ricardos
Maria and Ricardo’s Fiber-Rich Whole-Wheat Tortillas
BUY IT $11 for 8 tortillas, amazon.com
“With half the calories of your average whole-wheat tortilla but high in fiber, you’ll fill yourself up without filling out. In vegan diets, many products are void of carbs so this is a great staple to build your sandwich, quesadillas or tacos. These also have four grams of protein, which helps to feel full when paired with carbs.” —Amy Shapiro, R.D. and founder of Real Nutrition NYC.
Per tortilla: 45 calories, 1.5 g fat (0 g sat fat), 10 g carbs, 0 g sugar, 130 mg sodium, 7 g fiber, 4 g protein
Original Field Roast
Field Roast Lentil Sage Vegetarian Deli Slices
BUY IT $5, veganessentials.com
“These deli slices offer a good amount of protein and the fat is coming from a heart-healthy source.” —Grace Derocha, R.D. and certified nutrition coach at Blue Cross Blue Shield Michigan
Per 3-slice serving: 100 calories, 2.5 g fat (0 g sat fat), 6 g carbs, 2 g sugar, 370 mg sodium, 2 g fiber, 14 g protein
Enjoy Life Cranberry Orange Grain and Seed Bars
BUY IT $9 for box of five, amazon.com
“This product is a sweet treat that also offers some fiber and protein. It’s nut-free, but still has seeds that add heart-healthy fats.” —Grace Derocha, R.D.
Per 1-bar serving: 120 calories, 5 g fat (2 g sat fat), 17 g carbs, 5 g sugar, 20 mg sodium, 2 g fiber, 4 g protein
FBOMB Macadamia Nut Butter With Sea Salt
BUY IT $25 for box of 10, amazon.com
“This product contains essential and fatty acids. In a vegan diet, it’s easy to get processed oils, but here you get pure fat just from the macadamias to keep you full and to keep you going.” —Amy Shapiro, R.D.
Per 1-oz serving: 215 calories, 22 g fat (4 g sat fat), 4 g carbs, 1 g sugar, 25 mg sodium, 3 g fiber, 2 g protein
Prana Organic Samadhi Tamari Almonds
FIND A STORE
“I love tamari almonds since they’re gluten-free and have so much flavor. They’re also a great source of protein and heart-healthy fats. They’re great to snack on alone, or you can add them to a salad or even make your own trail mix.” —Amy Shapiro, R.D.
Per ¼-cup serving: 180 calories, 15 g fat (1 g sat fat), 7 g carbs, 1 g sugar, 180 mg sodium, 4 g fiber, 7 g protein
Bare Sea Salt Carrot Chips
BUY IT $35 for pack of eight 1.4-oz bags, amazon.com
“The simplicity of this vegan snack, with only two ingredients, illustrates that sometimes less is more. Carrots are a great source of fiber, beta-carotene, and potassium.” —Grace Derocha, R.D.
Per 1-bag serving: 140 calories, 2 g fat (0 g sat fat), 33 g carbs, 10 g sugar, 420 mg sodium, 7 g fiber, 2 g protein
Lantana Beet Hummus
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“This product offers heart-healthy fats and protein, while the beets add antioxidants, polyphenols, and betalains from their beautiful red color.” —Grace Derocha, R.D.
Per 2-tbsp serving: 45 calories, 2 g fat (0 g sat fat), 5 g carbs, 0 g sugar, 105 mg sodium, 2 g fiber, 2 g protein
Living Intentions Activated Salted Pumpkin Seeds
BUY IT $9 for 8-oz bag, amazon.com
“Seeds make up an important role in a vegan diet. They’re a great source of protein, with amino acids like tryptophan. High in fiber and heart-healthy fat, this is a balanced food that you can snack on, enjoy in a nut butter form, or even sprinkle on salads. —Amy Shapiro, R.D.
Per ¼-cup serving: 150 calories, 13 g fat (2 g sat fat), 5 g carbs, 0 g sugar, 230 mg sodium, 1 g fiber, 7 g protein
Daiya Fire-Roasted Vegetable Gluten-Free Pizza
FIND A STORE
“I always tell clients that if you’re going to eat pizza, make sure it’s loaded with veggies. I think Daiya does a great job making their plant-based gluten- and dairy-free products flavorful and satisfying. This particular product is free from all eight allergens, while a combination of fiber and protein will keep you feeling full for longer.” —Amy Shapiro, R.D.
Per 1/3-pizza serving: 370 calories, 15 g fat (4 g sat fat), 56 g carbs, 7 g sugar, 560 mg sodium, 5 g fiber, 5 g protein
Munk Pack Oatmeal Raisin Spice Vegan Protein Cookie
BUY IT $17 for pack of 6, amazon.com
“This is a pretty clean cookie. It’s low in sugar and high in protein, making it more powerful than your average dessert. As always, do pay attention to the serving size, as this lists the nutrition facts for half of a cookie. I would recommend this before a workout or as a protein-packed snack.” —Amy Shapiro, R.D.
Per ½-cookie serving: 160 calories, 7 g fat (1 g sat fat), 18 g carbs, 8 g sugar, 80 mg sodium, 3 g fiber, 9 g protein
Nasoya Toss’ables Balsamic Vinaigrette Tofu
FIND A STORE
“I’m a fan of this product because it’s made from organic tofu and upgrades any vegan salad into a full meal that will keep you satisfied. For those days when a salad isn’t happening, this particular flavor lends itself to be a quick and healthy vegan snack.” —Amy Shapiro, R.D.
Per 3-oz serving: 150 calories, 8 g fat (1 g sat fat), 6 g carbs, 2 g sugar, 250 mg sodium, 2 g fiber, 14 g protein
Philosophie Berry Bliss Superfood Powder
BUY IT $15 for 4 ounces, amazon.com
“I love the versatility of this superfood powder that can be added to smoothies, coconut yogurt, and even pancake mix. The blend is packed with protein, antioxidants, vitamins A and C, all without the added sugar.” —Amy Shapiro, R.D.
Per 1-Tbsp serving: 80 calories, 1 g fat (0 g sat fat), 5 g carbs, 2 g sugar, 0 mg sodium, 3 g fiber, 10 g protein
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