10 plant-based snacks to pack when you're on the go

Full of energizing ingredients like oats, cashews, sunflower seeds, flax meal, and more, these oatmeal energy bars make for the perfect grab-and-go snack during a busy day. Oats and flax meal are also excellent sources of dietary fiber, which regulates blood insulin and cholesterol levels. Fiber is important for digestive health by moving food through the tract and preventing constipation. The use of cashews, sunflower seeds, and almond butter also boost the amount of plant-based protein in every bite.

No need to waste money on heavily processed roll-up fruit snacks at the store when it's easy to make a cleaner plant-based version at home. Using four simple ingredients—sugar, lemon juice, apples, and pears—this flavorful fruit leather can be stored at room temperature, making it an easy snack to travel with. Note that this snack does call for a significant amount of sugar, so consider it a treat. Unlike candy and soda though, fruit provides a plethora of micronutrients including vitamin C, which benefits the immune system. Both fruits also contain pectin, a type of prebiotic that nourishes the good bacteria in your gut.

These sweet and spicy almonds are an easy snack to share with a crowd that's a level up from a boring bag of chips. Almonds provide a boost of protein and fiber, making the snack satiating compared to typical party snack go-to's. Nuts are also an easy source of monounsaturated fat in the diet, which can improve your cholesterol levels, reduce inflammation, and benefit your heart health. In particular, almonds are known for being high in vitamin E, which works as an antioxidant and improves immune function.

Another easy-to-make salty snack to share are these spiced air-fried chickpeas. Seasoned with paprika, garlic, cumin, and nutritional yeast, these chickpeas are packed with flavor in every bite. Chickpeas are also known for being a beneficial plant-based protein, with around 15 grams of muscle-building protein per one cup. Plus, one cup of chickpeas has 12 grams of dietary fiber, keeping your body satiated.

This simple snack provides the delicious taste of a cinnamon bun, but in a healthier plant-based bite. These cinnamon bun balls are made with four simple ingredients—walnuts, cinnamon, cardamom, and Medjool dates. Walnuts are a rich source of alpha-linolenic acid (ALA), a type of polyunsaturated omega-3 fat that can only be obtained through diet. ALA reduces the risk of heart disease, and lowers cholesterol as well as blood pressure. Medjool dates bring natural sweetness to the recipe and are rich in dietary fiber, potassium, magnesium, and copper. Prep a large batch of these for easy snacking throughout the week.

Reap the health benefits of multiple fruits at once with this terrific trail mix, containing five different types of dried fruits—dried prunes, apricots, pears, apples, and a choice of raisins, cherries, or cranberries. This trail mix boasts a wide variety of micronutrients including iron, copper, magnesium, calcium, potassium, plus vitamins A, C, K, B3, B6, and E. Adding sunflower seeds and nuts boosts the satiety of the snack with healthy fats, fiber, and some protein.

Jicama makes for a crunchy, refreshing finger food, and this Mexican-inspired snack is easy to throw together. Simply coat french-fry sized sticks of jicama with lime juice and crushed red pepper. Jicama is full of potassium, which supports normal cell function and blood pressure. For an extra boost of nutrients, serve this Mexican jicama snack with a side of guacamole for a boost in fiber and extra monounsaturated fat from the avocado.

The eggless tofu spinach quiche uses tofu instead, a popularly used plant-based protein that is cholesterol-free, low in saturated fat, and high in polyunsaturated fats. It also calls for an entire package of spinach, which is known for containing a significant amount of folate—a natural form of vitamin B9 that helps to form DNA and RNA as well as healthy red blood cells, both vital for fetal development during pregnancy. This snack does call for the use of cheese and a pre-made pie crust, so to keep this truly plant-based, look for plant-based alternatives in the store to swap out.

For a unique afternoon snack, whip up a batch of these vegan Puerto Rican empanadas. The empanada filling is made with textured vegetable protein granules, a complete protein from defatted soy flour that contains around 9 grams of protein per 1/4 cup serving. TVP is also rich in copper, offering 77% of the recommended daily value in a serving. Copper is an essential micronutrient for energy production, iron metabolism, and overall brain health.

While this Beyond Beef jerky does mention a particular brand, any plant-based "ground beef" option can be used. Make a tasty plant-based jerky for an easy protein fix during road trips, long hikes, or even busy days in the office. One serving provides around 13 grams of protein, which is critical for the body to build and repair bones, body tissues, and muscles. Be sure to block off time for this recipe—the jerky will have to sit overnight before going in a dehydrator for over two hours.