Beware: 5 Vegan Protein Snacks That Aren’t as Healthy as They Seem

Think you’re being healthy by opting for high-protein vegan snacks? Unfortunatley, many vegan protein snacks might not be as nutritious as you’d hoped.

Quick and convenient? Yes. Nutritionally optimal? Not always.

As we unravel the ‘greenwashed’ mysteries behind some popular plant-based nibbles, you’ll discover which ones are actually pretty unhealthy.

1. Protein Bars, Brownies and Cookies

First up, vegan protein bars. These seemingly innocent munchies, touted as ‘natural’ and ‘healthy’, often hide a sugary secret.

While they provide an energy boost, the sugar levels can rival that of a dessert! Keep an eye out for bars with dried fruits as the primary ingredient. While these are ‘natural’ ingredients, they can also have very high levels of sugar this will leave you with an energy crash.

Vegan protein bars come in all shapes and sizes inluding brownies, cookies and cakes. Be sure to check the label to see how much sugar each contains. The protein to calorie ratio is also helpful to know if your snack is just a dessert in disguise.

2. Vegetable Crisps

Next on the list, veggie crisps. Promising the crunch minus the guilt, yet these crispy delights often pack a caloric punch. Sadly, frying vegetables doesn’t make them a health food.

Most veggie chips contain minimal fibre and an alarming amount of salt. Plus, while these may have a little more protein than potato-based snacks, the amount is minimal, really.

You’d be much better off snacking on some nuts, seeds or edamame beans.

3. Plant-Based Yoghurts: Probiotics or Sweets?

Plant-based yoghurts can be a powerful probiotic punch or a sugary trap. Many brands add sugar or sweeteners to mask the tang of non-dairy bases.

While regular yoghurts are often fairly high in protein due to the milk, many vegan yoghurts actually not very high in protein at all.

The protein content in yoghurts varies between dairy and the different plant-based options. For example:

• Alpro Plain No Sugars (Soy-Based): 4g of protein per 100g
• Oatly Oatgurt (Oat-Based): 1g of protein per 100g
• Yeo Valley Natural Yogurt (Dairy-Based): 5.7g of protein per 100g

Soy-based yoghurts tend to be higher in protein than other varieties. You should also opt for unsweetened yoghurts and add your own fruit for natural sweetness and extra fibre.

4. Fruit Smoothies

Smoothies, often hyped as wholesome meals, can be a nutritional pitfall. Pre-packaged ones sometimes carry hidden sugars and lack the fibre of their whole-food cousins.

If you blend your own smoothies at home using whole fruits you can control sugar levels and increase overall fibre content. You can also add leafy greens and milled seeds for a protein boost.

5. Roasted Nuts

Roasted nuts with flavour coatings (such as dry roasted peanuts) often appear to be a healthy snack choice, thanks to their high protein content and beneficial fats, which are essential components of a plant-based diet.

However, the reality is that these flavour-coated options can be far less nutritious than they seem. Many are loaded with added sugars, salt, or oils used to enhance their taste and texture.

These additions not only make the nuts calorie-dense but can also diminish their overall health benefits. Compared to raw or lightly roasted nuts, which retain their natural nutrients, flavour-coated varieties can contribute to excessive sodium and calorie intake, making them a less optimal choice for regular snacking.

How to Choose Truly Healthy Vegan Snacks

The best advice: keep it simple. Whole, unprocessed ingredients are your best bet. When shopping, opt for snacks with a list of simple, easily recognisable components.

Practical advice from nutritionists goes a long way: focus on nuts, grains, and minimally processed plant foods.

Think almonds over almond bars, edamame over pea protein powder.

Suggested read: The 26 Biggest Mistakes Vegans Make with Protein

The Role of Portion Control in Healthy Snacking

Sometimes, the problem isn’t the snack but the portion size. We can be guilty of snacking mindlessly, but portion control helps keep us in check.

Consider mindful snacking as a new lifestyle. I managed to lose weight by simply measuring my snack sizes. It’s easy to accidentally eat 500 calories of nuts. But by using either weighing scales or a very small bowl, I managed to keep my portions in check.

If you’re too lazy to weight and measure, then just don’t sit down on the couch with the big bag of snacks! Only take what you want to eat and you’ll find that you naturally eat much less. You can always go back for secinds later!

The Golden Rule For Healthy Vegan Snacks

Some people may ask: ‘Are all vegan snacks automatically healthy?’

The short answer is no.

Vegan or not, the healthy credentials of snacks are determined mainly by their nutrient profile, not the lack of animal ingredients.

Here’s one simple rule when looking at labels: If you can’t pronounce it, it’s likely best to avoid it!

Embracing healthier snacking habits can spark a change far beyond bodily benefits. Mindful eating enriches your relationship with food.

The journey to better health through informed choices has begun—one delicious bite at a time.

To start on your new path, swap that dubious protein bar for a handful of almonds and feel the difference!

Related Posts:

• 6 Easy Ways to Get More Protein on a Vegan Diet
• Best and Worst Vegan Snacks for Midday Cravings
• Tempeh Crisps Have Landed – Is This the Next Big Vegan Snack?