5 healthy vegan snacks for when you’re always on the go

Some days, I feel like my entire diet happens in motion—between Zoom calls, photo shoots, and the occasional drive up the coast.

There’s this myth that eating healthy requires time, but in truth, it’s more about forethought than free hours.

According to the USDA, nearly all U.S. adults snack at least once a day, and for many, those foods contribute about a quarter of daily calories—with a big share coming from added sugars and processed, packaged options.

The good news? With a few plant-based essentials and a bit of prep, you can stay fueled, focused, and kind to the planet—all without slowing down.

1. 3-ingredient energy bites

These are my emergency backup plan. They live in my backpack next to my camera batteries. When you’re tempted to grab a packaged bar, these do the job with half the sugar and none of the mystery ingredients.

Ingredients (makes 12 bites)

1 cup rolled oats
½ cup creamy almond or peanut butter
¼ cup maple syrup
Optional: 2 tablespoons chia seeds or hemp hearts

Directions

1. In a medium bowl, stir together oats, nut butter, and maple syrup until sticky and uniform. 
2. If using chia or hemp seeds, fold them in. 
3. Roll the mixture into 1-inch balls. 
4. Chill for at least 15 minutes to firm up. 
5. Store in an airtight container in the fridge for up to one week or freeze for longer.

Why it works

Oats and nut butter stabilize blood sugar and keep you full longer. Prepping a batch once a week means you skip the energy crash and the packaging waste that comes with store-bought snacks.

2. Crispy roasted chickpeas

When I first started eating plant-based, I missed that crunchy, salty satisfaction of chips. Then I discovered roasted chickpeas. They hit that same note—especially fresh out of the oven—but come loaded with fiber and protein.

Ingredients (serves 3–4)

1 can chickpeas, drained and rinsed
1 tablespoon olive oil
½ teaspoon smoked paprika
½ teaspoon garlic powder
Salt to taste

Directions

1. Preheat the oven to 400°F (200°C). 
2. Pat chickpeas dry with a towel—this step is key for crispiness. 
3. Toss with olive oil, smoked paprika, garlic powder, and salt. 
4. Spread evenly on a baking sheet. 
5. Roast for 25–30 minutes, shaking halfway through. 
6. Let cool completely before storing—they crisp up more as they cool.

Why it works

Legumes are one of the most sustainable protein sources on the planet. Swapping a bag of chips for chickpeas can cut the carbon footprint of your snack by more than half, and they actually keep you satisfied between meals.

3. Trail mix with a twist

The trick to avoiding “snack boredom” is playing with texture and flavor. This mix hits sweet, salty, and crunchy in one handful. I keep a jar in the car for road trips—it saves me from gas station temptation every time.

Ingredients (makes 2 cups)

½ cup raw almonds
½ cup cashews
¼ cup pumpkin seeds
¼ cup freeze-dried strawberries
¼ cup dark chocolate chunks (70% cacao or higher)

Directions

1. Combine all ingredients in a mixing bowl. 
2. Stir gently to distribute evenly. 
3. Portion into small jars or reusable snack bags for grab-and-go ease. 
4. Store in a cool, dry spot for up to two weeks.

Why it works

Nuts and seeds provide slow-burning energy, while freeze-dried fruit adds natural sweetness without preservatives. Preparing your own mix eliminates portion confusion and packaging waste—one of the biggest reasons “healthy snacking” goes off track.

4. Teriyaki mushroom jerky

This one was a total experiment. I tried it during a camping trip when I was craving something chewy and savory—and it’s now one of my favorite road snacks. The umami depth of mushrooms, plus a simple marinade, gives you all the satisfaction of jerky without any of the cholesterol or environmental toll.

Ingredients (serves 3–4)

8 ounces portobello or shiitake mushrooms, thickly sliced
3 tablespoons soy sauce or tamari
1 tablespoon maple syrup
1 tablespoon rice vinegar
1 teaspoon sesame oil
½ teaspoon liquid smoke (optional but adds that classic jerky flavor)

Directions

1. Preheat the oven to 250°F (120°C). 
2. Whisk together soy sauce, maple syrup, rice vinegar, sesame oil, and liquid smoke in a bowl. 
3. Add mushrooms and toss well. Let marinate for 15 minutes. 
4. Spread on a parchment-lined baking sheet in a single layer. 
5. Bake for 1 hour, flipping halfway through, until chewy and slightly dry. 
6. Cool completely before packing in containers or bags.

Why it works

Mushrooms are nutrient-dense and rich in umami compounds that satisfy cravings for savory snacks. Compared to beef jerky, this version uses a fraction of the resources and produces nearly zero saturated fat.

5. DIY hummus snack boxes

This is the snack that makes me feel like I’ve got my life together—even when my inbox says otherwise. I make two or three boxes at a time and store them in the fridge. They’re perfect for road trips, quick lunches, or late-night hunger pangs.

Ingredients (serves 2)

1 cup hummus (store-bought or homemade)
1 carrot, cut into sticks
1 bell pepper, sliced
½ cucumber, sliced
1 handful pita chips or whole-grain crackers

Directions

1. Divide hummus into two small containers. 
2. Arrange the sliced vegetables and pita chips in separate compartments or jars. 
3. Seal and refrigerate until ready to eat.

Why it works

It’s colorful, crunchy, and packed with fiber and protein. Making your own snack boxes saves money, reduces single-use plastic, and gives you a nutrient boost that fast food just can’t match.

Snack prep as self-care

Healthy eating doesn’t have to mean complicated meal plans or elaborate recipes.

Sometimes it’s as simple as choosing what to have on hand before hunger strikes.

Every time I choose a snack I packed instead of one wrapped in plastic, it reminds me I’m in charge of my energy—and my impact.

These small rituals of preparation aren’t just about food—they’re quiet acts of mindfulness that add up to a more intentional, sustainable way to live.