Snacking is an important part of the day for many people. Choosing nutritious, environmentally friendly snack options is a great way to stay satisfied between meals while minimizing your impact on the planet. There are many delicious plant-based snack foods that are considered “green” options.
What Makes a Snack Green?
Green snacks are foods that are good for both your health and the environment. Here are some of the characteristics that make a snack green:
- Plant-based – Derived from fruits, vegetables, nuts, seeds, or other plant sources.
- Organic – Grown without synthetic pesticides or fertilizers.
- Non-GMO – Not genetically modified.
- Ethically sourced – Fair trade and humanely produced.
- Sustainably grown – Farming practices conserve water, soil, and energy.
- Minimally processed – Limited processing preserves nutrients.
- Low waste – Products have minimal or compostable packaging.
- Low carbon footprint – Requires fewer resources to produce and transport.
Choosing snacks with some or all of these qualities can reduce your environmental impact and promote better health through natural, nutrient-dense foods.
Fruits and Vegetables
Fresh fruits and veggies are nutritional powerhouses that make convenient, earth-friendly snacks. Some popular options include:
- Apple slices
- Baby carrots
- Bell pepper slices
- Broccoli florets
- Celery sticks
- Cherry tomatoes
- Cucumber slices
- Edamame
- Grapes
- Kiwi
- Mango chunks
- Melon cubes
- Orange segments
- Snap peas
- Strawberries
- Zucchini slices
For added flavor, dip these fruits and veggies in hummus, nut butter, guacamole, or a yogurt-based ranch dressing. You can also make veggie chips by slicing vegetables thinly, tossing them in olive oil, and baking them in the oven until crispy.
Nuts and Seeds
Nuts and seeds are nutrient dense, providing protein, fiber, healthy fats, and important vitamins and minerals. They make satisfying green snacks, including:
- Almonds
- Cashews
- Pistachios
- Walnuts
- Pecans
- Hazelnuts
- Peanuts
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Flax seeds
- Hemp seeds
Look for raw or dry-roasted nuts without added oils, salt, or sugar. Nut and seed butters, like peanut butter or almond butter, are also excellent green snack options.
Dried Fruit
Dried fruits make simple, nutrient-rich snacks. They are low in fat and contain no added sugars. Look for unsweetened dried fruits without preservatives, such as:
- Raisins
- Dried apricots
- Dried figs
- Dried apples
- Dried plums (prunes)
- Dried cranberries
- Dried mango
- Dried banana chips
- Dried pineapple
- Dried cherries
Enjoy dried fruit on its own or pair it with nuts and seeds for an energizing snack mix. Keep portions small, as dried fruit contains concentrated natural sugars.
Popcorn
Air-popped popcorn is a whole grain snack that’s low in calories. Choose organic popcorn in compostable bags or make your own on the stovetop with coconut oil and popcorn kernels. Season with nutritional yeast, spices, herbs, or a light drizzle of olive oil rather than heavy butter, salt, and artificial flavorings.
Granola
Look for homemade or packaged granola with whole oats, nuts, seeds, dried fruit, coconut, and natural sweeteners like honey or maple syrup. Avoid granola with refined flour, sugars, and vegetable oils. Enjoy granola over yogurt, with milk, or by the handful for crunch.
Energy Bars
Read labels to find energy bars made from whole, natural ingredients like oats, nuts, seeds, and fruit. Many commercial bars are highly processed; watch out for refined sugars, chemical preservatives, and artificial flavors. Homemade bars with simple ingredients are an easy DIY option.
Edamame
Edamame is immature soybeans that are harvested before they harden. They are naturally gluten-free and packed with plant-based protein, making them a satisfying snack. Look for fresh or frozen edamame that you can steam or boil for 5-10 minutes until tender. Sprinkle with sea salt before eating.
Trail Mix
Make your own trail mix by combining nuts, seeds, coconut flakes, and dried fruit. Some healthy additions include walnuts, pecans, almonds, pumpkin seeds, sunflower seeds, dried cranberries, and dark chocolate chunks. Use just a handful for a wholesome, energy-boosting snack.
| Ingredient | Nutrients |
|---|---|
| Walnuts | Omega-3s, manganese, copper |
| Pecans | Fiber, magnesium, antioxidants |
| Almonds | Vitamin E, calcium, riboflavin |
| Pumpkin seeds | Zinc, iron, magnesium |
| Sunflower seeds | Vitamin E, folate, selenium |
| Dried cranberries | Vitamin C, manganese, antioxidants |
| Dark chocolate | Antioxidants, magnesium, iron |
Be mindful of portions when snacking on calorie-dense nuts and seeds.
Roasted Chickpeas
Chickpeas are a vegan-friendly source of plant-based protein and fiber. Roast them in the oven with olive oil, sea salt, garlic powder, paprika, cumin, or ranch seasoning for a crunchy snack. They can be seasoned sweet or savory.
Nut Butter
Choose natural nut and seed butters made from peanuts, almonds, cashews, sunflower seeds, or tahini. Avoid those with hydrogenated oils, added sugars, and excess sodium. Enjoy nut butter spread on apple slices, celery sticks, rice cakes or whole grain toast for a filling snack.
Yogurt
Plain yogurt is made from just two ingredients – milk and bacterial cultures. Look for organic varieties from grass-fed cows. Non-dairy options like coconut, almond, and soy yogurt are also available. Top or mix in fresh fruit, nuts, seeds, or granola.
Cottage Cheese
This soft, mild cheese is an excellent source of protein, calcium, phosphorus, selenium, riboflavin, and vitamin B12. Choose organic low-fat or nonfat cottage cheese. Eat it on its own, with fruit, in a veggie wrap, on toast, or blended into smoothies.
Hard Boiled Eggs
Eggs are nutrition powerhouses, providing protein, healthy fats, and essential vitamins and minerals. Boil a few organic eggs to keep in the fridge for a quick high protein snack. Top with a dash of salt and pepper or hot sauce.
Cheese
In moderation, real cheese can be part of a green diet when it’s organically and ethically produced. Some good snack options are mozzarella string cheese, sliced cheddar, Parmesan crisps, cottage cheese, or cheese cubes with fruit.
Kale Chips
These crunchy “chips” are made by brushing kale leaves with olive oil and roasting them until crisp. Sea salt or spice blends add flavor. Kale provides vitamins A, C, and K, cancer-fighting compounds, and cholesterol-lowering fiber.
Hummus
Hummus is a creamy Middle Eastern dip made from chickpeas, olive oil, tahini, lemon, and garlic. Look for organic brands free of preservatives. Dip in veggies, spread on sandwiches, or eat with rice crackers and pita chips.
Soybeans
Roasted soybeans (or edamame) make for an easy grab-and-go snack. They are packed with plant protein, fiber, vitamins, and minerals. Find them dry roasted or boiled in the shell. Lightly salting brings out the nutty flavor.
Guacamole
Made from nutritious ingredients like avocados, tomatoes, onions, lime juice, and cilantro, homemade guacamole is a wholesome dip for veggie sticks or chips. Store-bought guac should only have a few simple ingredients.
Smoothies
Blended smoothies can turn fresh or frozen fruits, vegetables, nuts, seeds, yogurt, milk, and juice into a drinkable snack or meal. Load them with superfoods like kale, avocado, chia seeds, and flaxseed. Limit added sweeteners.
Pumpkin Seeds
Pumpkin seeds provide protein, unsaturated fats, B vitamins, iron, zinc, magnesium, antioxidants, and fiber. Enjoy them raw or roasted as a snack. Add them to yogurt, oatmeal, salads or baked goods for extra nutrition and crunch.
Conclusion
Choosing environmentally responsible snacks is a great way to protect the planet while nourishing your body. The green snack options discussed here are all healthy, sustainable choices for guilt-free munching. Keep your pantry and fridge stocked with a variety of these plant-based, whole food snacks to eat well and go green.
