As summer rolls on, you’re probably busier than usual. From trips to the zoo, the beach, theme parks, the pool, and anywhere in between, you and your family need fuel to get through the day. Snacks are always convenient to fill up hungry bellies between meals.
The problem with most snacks is that they’re junk, literally. With too much sugar and sodium as well as high carb counts, tons of calories, and lots of fat and processed ingredients, they barely satisfy for long.
Making your own SOS free vegan snacks takes the “junk” out of junk food. The following 10 recipes are some of our favorites. They’re less processed than anything you’ll find on store shelves, and they’re made with love, too!
1. Apple Chips
Potato chips are an easy, convenient snack, but they’re not very good for you. Psychology Today explains that it is possible to become addicted to chips and therefore eat the whole bag, even when you don’t want to.
Give the family something else to be addicted to with these slightly sweet but not too sugary apple chips courtesy of Delish. With only three ingredients and three hours of prep time, you can make this snack the night before a big day out.
- Cinnamon (half a teaspoon)
- Sugar substitute (two teaspoons)
- Cut apples (two)
- Warm up your oven, setting it at 200 degrees Fahrenheit.
- Cut your apples so the slices are slim but not paper thin. Then, put them on an even surface (a bowl also suffices). Cover each apple sufficiently with the cinnamon and sugar substitute. You might have to shake the apples a little to get the ingredients to distribute.
- Move the apples to the baking sheet. Spread them out so they have room to expand.
- The apples will spend at least two hours in the oven, maybe even three. Midway through that time, make sure you turn the apples over so both sides are crispy, brown, and even.
2. No-Oil Hummus
Hummus is such a delectable spread that you don’t even necessarily need anything to dip into it. You can just eat it as is…we won’t tell. You’ll certainly want to with this recipe from Hello Nutritarian.
If you’ve often enjoyed hummus before becoming a SOS-free vegan, you might have thought you were eating healthy then. You’d be surprised. Regular hummus is loaded with oil and salt. That’s no longer true once you start making it yourself.
- Cumin (one tablespoon)
- Lemon juice (1/4 cup)
- Tahini (half a cup)
- Water (two cups, separated)
- Garbanzo beans (two cans that are 15 ounces each)
- Empty your garbanzo beans from the can, draining them of all liquid if you prefer. The bean juice or aquafaba can add a creamy consistency to this recipe, so decide if you want softer hummus and go from there.
- If you are not using the aquafaba, make sure you rinse off the garbanzo beans before proceeding.
- Plug in a blender and pour in the ingredients. Only use a single cup of water at this time. The ingredients need 60 seconds to combine.
- Pour in the last cup of water and blend again until it’s incorporated.
3. Watermelon Pizza
Yes, you read that right. This Watermelon Pizza from Choosing Chia is a great way to get your kids involved in preparing their own snacks. While we wouldn’t advise traveling with this one (since it can get a bit messy), it’s completely customizable. You use watermelon as the base and then any ingredients you wish as toppings!
Here are some recommended ingredients from the original recipe, but feel free to change them up.
- Sugar-free maple syrup or sugar-free honey for garnish
- Pomegranate seeds (half a cup)
- Blueberries (half a cup)
- Cherries (half a cup)
- Raspberries (half a cup)
- Sliced strawberries (half a cup)
- Sugar-free, dairy-free Greek or coconut yogurt (one cup)
- Watermelon (one)
- Split the watermelon down the center. Cut the rest of the pieces so they have a thickness of two to three inches.
- Apply the yogurt like you would a pizza sauce. Make sure the watermelon “crusts” stay bare so people can handle the pizza.
- Go crazy with your toppings, adding as many or as few as you and your family desires.
- If you want more garnish, sugar-free maple syrup or sugar-free honey suffices.
4. Pico de Gallo
This Pico de Gallo from Healthy Blender Recipes can double as a light lunch. Its rife with plenty of fresh, fragrant, and delicious vegetables, but the tomato is the star of the show. It adds a slight sweet tartness that blends in well with the other ingredients, among them red onion and even spicy jalapeno.
- Ground salt-free black pepper (1/8 teaspoon)
- Celtic sea salt substitute (half a teaspoon)
- Fresh lime juice (1 ½ tablespoons)
- Minced jalapeno (two teaspoons)
- Cut cilantro (1/4 cup)
- Sliced red onion (1/3 cup)
- Cut tomato (two cups)
- There’s literally only a single step to this dish: put all the ingredients into a mid-sized bowl. Mix them together with the pepper, salt substitute, jalapeno, and lime juice until they’re just right.
5. Mini Cookie Dough Fudge Pops
Sometimes you just want a sweet little pick-me-up in the middle of the afternoon. That’s the perfect time to reach for these Mini Cookie Dough Fudge Pops from Oh She Glows. Of course, they’re vegan and SOS-free. That means no hyper kids running around after snacktime.
You can eat these fudge pops from the freezer or the refrigerator. It is best to keep them chilled before serving so the chocolate doesn’t begin to melt.
First, you’ll make your own cookie dough. Then you coat them in rich, creamy, chocolatey fudge! It truly doesn’t get better than this.
For the chocolate fudge:
- Sea salt substitute (a pinch)
- Sugar-free vanilla extract (one teaspoon)
- Unsweetened, sugar-free cocoa powder (one tablespoon)
- Sugar-free maple syrup (three tablespoons)
- Dairy-free, sugar-free full-fat coconut milk (three tablespoons)
- Sugar-free vegan dark chocolate bar (that’s at least 70 percent)
For the homemade cookie dough:
- Sugar-free mini vegan chocolate chips (1 ½ tablespoons)
- Sea salt substitute (a pinch)
- Baking soda substitute (1/8 teaspoon)
- Almond flour (five tablespoons)
- Gluten-free, sugar-free oat flour (five tablespoons)
- Virgin coconut oil substitute (1 ½ tablespoons; keep it room temp, not cold)
- Sugar-free maple syrup (three tablespoons)
- Natural, sugar-free peanut butter, sunflower butter, or almond butter (1/4 cup)
- Start by making the cookie dough. You’ll need a mid-sized bowl for this. Add your sugar-free vanilla, coconut oil substitute, sugar-free maple syrup, and almond butter, stirring as you go.
- Now, incorporate the sugar-free vegan chocolate chips, salt substitute, baking soda, almond flour, and oat flour, stirring once again.
- Separate parchment paper into two pieces. Put the dough on one piece and cover it with another. With a rolling pin, flatten the dough. It should be a rectangle that’s roughly half an inch thick (1/4th of an inch is okay, too).
- Take the dough and place it on a plate and put that plate in the freezer. Give it 30 minutes.
- Now you can start on the fudge part. Melt down your sugar-free vegan chocolate bar. Use low heat for this. The chocolate should be warm and have no lumps or chunks.
- Open your coconut milk and get the coconut cream. We explained how to do so in our recent dessert recipes article. Blend the cream.
- Leave the coconut cream in your blender, mixing in the salt substitute, sugar-free vanilla, sugar-free cocoa powder, sugar-free maple syrup, and melted chocolate. Blend again until all the ingredients are incorporated.
- Take the cookie dough out of the freezer. Cut it into pieces with a rough width of ¼ inches. A pizza slicer is a good tool for this job.
- Using a small popsicle mold, add the fudge to each one. You should have about one teaspoon of chocolate in there at most. Top each pop with the cookie dough.
- Give the pops three hours to become solid in the freezer.
6. Vegan SOS-Free Potato Fries
If you can’t quite give up French fries, you don’t have to. By learning to make them healthier, you and the family can still enjoy fries as a side dish or even as a snack. Just follow along with Raw Till Whenever’s recipe.
You’re cutting out all unwanted ingredients with this snack since the recipe requires no deep-frying. Instead, you cook the fries in the oven. That makes this dish ridiculously simple, as there’s no flipping required.
- Salt substitute
- Potatoes (sweet or regular)
- Make sure your potatoes are as clean as possible. Scrub them and wash them if need be.
- Split the potato. That will make it easier to cut the spud into fry-like strips.
- Prepare your oven, preheating it to 425 degrees.
- Put the potatoes straight into the oven, right on the track. Raw Till Whenever does not advise using a pan or anything else.
- From the minute you preheat the oven, let it run for 38 minutes. That should be enough time for the oven to warm up and for the fries to cook.
- After the time elapses, give the fries at least five minutes in the oven with it off.
- With tongs, take the fries out of the oven.
- Garnish with salt substitute, pepper, or eat them plain.
7. Cheese-Free Sweet Potato Quesadillas
Quesadillas without cheese may sound plain, but don’t fret. This recipe from Serious Eats replaces cheese with flavorful sweet potatoes. You may think that’s a strange substitute at first, but trust us when we say you won’t miss the cheese. With scallions, jalapenos, and cilantro, these quesadillas still deliver all the major flavor you expect from this Mexican dish but with no dairy.
This is one hearty snack or appetizer, and it can certainly replace a meal. Little hands and big hands alike will be able to grasp these healthier quesadillas.
- Oil substitute (two tablespoons)
- Eight-inch salt-free vegan tortillas (four to six)
- Salt substitute (a pinch)
- Cut scallions (three)
- Pickled, sliced jalapenos (three tablespoons)
- Sliced cilantro leaves (a handful)
- A full sweet potato (12 ounces at least)
- Get your oven ready for cooking at 425 degrees.
- In a baking dish or cast-iron pan, cook your sweet potato. It should be soft but not too mushy. It takes about 40 minutes for the potato to reach that consistency.
Tip: You can stash your cooked sweet potato in the fridge and leave it there for days according to Serious Eats. That makes cooking this snack anytime quite convenient.
- Take the skin off the sweet potato. Mash it up using a fork or another kitchen tool. Transfer the potato to a mid-sized bowl. Pour in your scallions, jalapenos, and cilantro, stirring. Add some salt substitute if you think the dish needs more zip.
- Open your vegan tortilla, covering half of it in the ingredients (roughly half a cup). Do this with as many quesadillas as you plan to make.
- When you’re done, wrap the other half of the tortilla over on itself.
- Use your cooking oil substitute to grease up a skillet. For about two minutes, cook one side of the quesadilla.
- Turn the quesadilla over and let it cook for the same amount of time. The edges should brown and the quesadilla itself golden.
8. Faux Vegan Parmesan
Hopefully, the quesadillas recipe above showed you that you can live without cheese. If you still miss it, you can always substitute it with this impressive Parmesan substitute from Forks Over Knives. It tastes just like the real thing, but with less calories, no salt, and no dairy, either.
You know what’s even better? The prep! This Parmesan is so easy to make you’ll always have it on hand. Given that you can sprinkle it on popcorn, salads, and even the quesadillas above if you’re feeling brave, it’s the perfect little snack option.
- Salt-free seasoning (one tablespoon)
- Nutritional yeast (half a cup)
- Raw, salt-free walnuts, cashews, or almonds (one cup)
- Plug in your blender. A food processor also works, but it must have an S-blade for this recipe.
- Dump your ingredients in the blender or food processor and mix. The ingredients should turn into a powder, but don’t overdo it! Some chunks are okay.
9. Vegan Pistachio Granola
Salty and sweet without containing either salt or sugar, this Vegan Pistachio Granola from Blissful Basil also makes a yummyd breakfast. It’s a more grownup dish, so kids might not go for it, but you can always customize some of the ingredients so they’re a little more child-friendly.
- Sea salt substitute (1/8 teaspoon)
- Ground cinnamon (1/4 teaspoon)
- Melted virgin coconut oil substitute (one tablespoon)
- Sugar-free maple syrup (two tablespoons)
- Old-fashioned rolled oats (half a cup)
- Salt-free pistachios (one cup)
- Turn your oven on, letting it preheat to 350 degrees.
- Put parchment paper on a baking tray.
- Gather the ingredients above, putting them in a single bowl. Mix them together via a wooden spoon and ensure all parts are coated with the seasoning.
- Put the granola on the parchment paper, using a spatula to distribute it.
- Transfer the granola to the oven. The pistachios should turn golden brown in about eight minutes.
- If you’d like, you can mix the granola with sugar-free, dairy-free yogurt, put it in cereal, or eat it as is.
10. Vegan Brownies
Here’s another five-star recipe courtesy of Raw Till Whenever. Seriously, these brownies will change the way you think about SOS-free veganism forever. They’re creamy, fudgy, and hearty, and they’ll make any day better.
There are two secret ingredients in them you wouldn’t expect: Medjool dates and black beans. You won’t taste either, so even children with picky appetites should still go gaga over this sweet and satisfying snack.
- Water (three tablespoons plus ¼ cup)
- Ground vegan flax (one tablespoon)
- Egg substitute (one)
- Baking powder substitute (1 ½ teaspoons)
- Sugar-free vanilla extract (one teaspoon)
- Sugar-free cocoa powder (half a cup)
- Pitted Medjool dates (10)
- Rinsed and drained black beans (one can)
- Turn your oven on to 350 degrees and let it preheat.
- In a blender, combine the water, sugar-free vanilla extract, sugar-free cocoa powder, Medjool dates, and black beans. The mixture should be soft. If it’s still too rough, use up to two tablespoons of water.
- Combine the vegan baking powder and the egg substitute in the blender and mix with the above ingredients.
- By now, you should have brownie batter. Transfer it to your favorite brownie pan, but make sure it’s non-stick.
- Let the brownies bake for 20 minutes in the oven. They’ll be ready when they firm up and the tops become brown. If that hasn’t happened, give them five additional minutes.
Don’t succumb to the temptation of salty pretzels, sugary candy bars, and addictive potato chips when there’s a whole satisfying world of SOS-free vegan snacks out there. From brownies to granola on the sweeter side to cheese-less quesadillas and oil-free hummus for savory food lovers, your favorite snacks are about to be so much healthier.