32 Healthy Dairy Free Snacks for Adults
Sticking to a strict diet can be challenging for those who prioritize their health. Following the same dairy-free and gluten-free diet can become monotonous, and with so many distractions, it's easy to deviate from it. However, there are plenty of healthy snacks that are both diet-friendly and satisfyingly delicious. These healthy dairy free snacks can be enjoyed in between meals or as a nutritious snack, even if you're not following a diet plan. To save you time, we've compiled a list of nutritious snack recipes in this article. Say goodbye to bland, colorless food and indulge in these tasty and healthy options.
10 Store-bought Healthy Dairy Free Snacks
These crunchy dry roasted beans are the perfect healthy alternative to chips. Vegan, dairy free, and gluten free, these edamame beans are packed with protein to keep you full for a long time, whether you’re on the go, in the office, or in school!
Nutrition Facts: 110 calories, 3g net carbs, 14g protein.
Made with just apples, these crispy and crunchy chips are a great alternative to traditional potato chips.
Nutrition Facts: 110 calories, 27g carbs, 21g protein, 4g fiber.
These chips are made with cassava flour and are free from grains, gluten, and dairy. They come in a variety of flavors and are perfect for dipping!
Nutrition Facts: 130 calories, 7g fat, 1g sugar
These fig bars are made with wholesome ingredients like whole wheat flour and dried figs, and are free from dairy and other common allergens.
Nutrition Facts: 110 calories, 3g fat, 1g protein.
These bars are made with just two ingredients - fruit and fruit puree - and come in a variety of flavors. They're a great on-the-go snack!
Nutrition Facts: 60 calories, 0g fat, 10g sugar
These sweet and salty cashews are flavored with pomegranate and vanilla and are a great source of protein.
Nutrition Facts: 220 calories, 11g fat, 13g carbohydrates.
These bars are packed with chia seeds, which are a great source of fiber and omega-3s. They come in a variety of flavors and are perfect for a quick and easy snack.
Nutrition Facts: 100 calories, 3g sugar, 5g fiber.
These puffs are made with organic cassava flour and come in a variety of flavors. They're a great alternative to traditional cheese puffs.
Nutrition Facts: 130 calories, 0mg cholesterol, 2g fiber, 1g protein, 18g carbs.
These chips are made with black beans and are free from dairy and other common allergens. They're a great source of fiber and protein.
Nutrition Facts: 130 calories, 7g fat, 4g fiber, 15g carbohydrates.
These bars are coated in dark chocolate and are made with gluten-free pretzels. They're a great sweet and salty snack!
Nutrition Facts: 6g fat, 25g carbs, 14g sugar.
These pumpkin seeds are sprouted for maximum nutrition and are a great source of protein and healthy fats. They're perfect for snacking or adding to salads and other dishes.
Nutrition Facts: 180 calories, 5g carbohydrates, 3g fiber, 2g protein.
15 delicious home-made healthy dairy-free snacks:
12. Spicy Edamame:
Spicy edamame is a delicious and healthy snack that is easy to make and perfect for those following a dairy-free diet. Edamame is a protein-packed soybean that is high in fiber and low in calories, making it a nutritious addition to your diet. This recipe adds a spicy kick to the edamame with cayenne pepper, garlic powder, and sea salt. To make this recipe, start by boiling fresh or frozen edamame until they are tender. Then, toss them in a mixture of olive oil, garlic powder, cayenne pepper, and sea salt until they are coated evenly. Serve them warm or at room temperature for a satisfying snack or side dish.
One cup of cooked edamame contains approximately 189 calories, 17 grams of protein, 8 grams of fiber, and 8 grams of fat. The fiber and protein content in edamame can help you feel full and satisfied, making it a great snack option for weight management. Additionally, the cayenne pepper in this recipe may help to boost metabolism and reduce inflammation.
Here are some other recipes you can follow:
13. Fruit Salsa with Cinnamon Chips
Fruit salsa with cinnamon chips is a delicious and healthy snack that is perfect for those following a dairy-free diet. The salsa is made with a variety of fresh fruits, such as strawberries, kiwi, and pineapple, which are diced and mixed together with lime juice and honey for a sweet and tangy flavor. The cinnamon chips are made by cutting tortillas into wedges and baking them in the oven with cinnamon and sugar. To make the fruit salsa, simply dice the fruits and mix them together in a bowl with lime juice and honey. Refrigerate the mixture for at least 30 minutes to allow the flavors to meld together.To make the cinnamon chips, preheat the oven to 350°F and cut tortillas into wedges. Mix together cinnamon and sugar in a separate bowl, then brush the tortilla wedges with coconut oil and sprinkle them with the cinnamon sugar mixture. Bake the chips in the oven for 10-12 minutes, or until they are crispy and golden brown.
One serving of this fruit salsa with cinnamon chips contains approximately 200 calories, 3 grams of protein, 38 grams of carbohydrates, 3 grams of fiber, and 5 grams of fat.
Here is another fruit salsa recipe you can follow:
14. Pumpkin Muffins:
Mix together almond flour, coconut flour, baking soda, and pumpkin spice. In a separate bowl, whisk together eggs, pumpkin puree, coconut oil, and maple syrup. Mix in chopped walnuts, then bake in the oven at 350°F for 20-25 minutes. One muffin contains approximately 200 calories, 6 grams of protein, 12 grams of carbohydrates, 3 grams of fiber, and 15 grams of healthy fat.
15. Nut Butter Stuffed Dates
Nut butter stuffed dates are a delicious and easy-to-make snack that is perfect for those following a dairy-free diet. To make this snack, simply remove the pits from the dates and stuff them with your favorite nut butter, such as almond or cashew butter. You can also sprinkle them with a little sea salt or drizzle with honey for added flavor.
One serving of nut butter stuffed dates (2 dates) contains approximately 160 calories, 4 grams of protein, 25 grams of carbohydrates, 3 grams of fiber, and 7 grams of fat. The combination of dates and nut butter provides a balance of healthy carbohydrates, protein, and fat, making this snack a great option for satisfying hunger and providing sustained energy throughout the day.
Not only are nut butter stuffed dates delicious and nutritious, they are also easy to take on the go and can be a great pre- or post-workout snack.
16. Avocado Toast
Avocado toast is a quick and easy dairy-free breakfast or snack option. Simply mash ripe avocado onto whole grain toast and sprinkle with sea salt and pepper. One serving of avocado toast contains approximately 250 calories, 6 grams of protein, 22 grams of carbohydrates, 9 grams of fiber, and 16 grams of healthy fats.
17. Chocolate Chip Cookies:
Mix together almond flour, coconut sugar, baking soda, and salt. In a separate bowl, whisk together eggs, coconut oil, and vanilla extract. Mix in dairy-free chocolate chips, then bake in the oven at 350°F for 10-12 minutes. One cookie contains approximately 150 calories, 3 grams of protein, 14 grams of carbohydrates, 2 grams of fiber, and 10 grams of healthy fat.
18. Blueberry Muffins:
Mix together almond flour, coconut flour, baking powder, and salt. In a separate bowl, whisk together eggs, honey, almond milk, and vanilla extract. Mix in fresh or frozen blueberries, then bake in the oven at 350°F for 20-25 minutes. One muffin contains approximately 150 calories, 5 grams of protein, 14 grams of carbohydrates, 3 grams of fiber, and 9 grams of healthy fat.
19. Baked sweet Potato Fries:
Baked sweet potato fries are a tasty and healthy snack option for those following a dairy-free diet. To make them, slice sweet potatoes into thin wedges and toss with olive oil, sea salt, and smoked paprika. Bake in the oven at 400°F for 20-25 minutes, or until crispy.
One serving of baked sweet potato fries (1 cup) contains approximately 130 calories, 2 grams of protein, 28 grams of carbohydrates, 4 grams of fiber, and 2 grams of fat. Sweet potatoes are a great source of vitamins A and C, as well as potassium and fiber. The olive oil and smoked paprika provide healthy fats and a delicious smoky flavor.
20. Quinoa Salad:
If you're looking for something heartier, try the quinoa salad. Cook one cup of rinsed quinoa in two cups of water. Once it's done, mix in halved cherry tomatoes and chopped cucumber. You can also add any other vegetables or herbs you like.
21. Orange and Chia Seed Pudding:
Orange and chia seed pudding is a simple and delicious dairy-free snack that's easy to make at home. All you need is orange juice, chia seeds, and almond milk. Simply mix the ingredients together and let them sit in the fridge for a few hours or overnight to thicken.
One serving of orange and chia seed pudding (1 cup) contains approximately 220 calories, 5 grams of protein, 29 grams of carbohydrates, 12 grams of fiber, and 9 grams of healthy fat. Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants, while orange juice provides vitamin C and other important nutrients. Almond milk adds creaminess and healthy fats without any dairy.
This delicious and nutritious pudding is a great option for a quick and easy snack or breakfast. It's also naturally sweet and can be topped with fresh fruit or nuts for added flavor and texture.
22. Hummus Sandwich:
A hummus sandwich is a delicious and nutritious option for anyone looking for a quick and easy meal. This sandwich is packed with healthy ingredients like chickpeas, veggies, and whole grain bread, making it a great source of fiber, protein, and complex carbohydrates.
To make a hummus sandwich, you'll need two slices of whole grain bread, a generous dollop of hummus, and your choice of veggies. Some great options include sliced tomatoes, cucumbers, bell peppers, or greens like spinach or arugula.
Start by toasting your bread slices, then spread a thick layer of hummus on one slice. Layer your veggies on top of the hummus, then top with the other slice of bread. That's it - your delicious and nutritious hummus sandwich is ready to enjoy!
23. Banana Oatmeal Cookies:
Mix together mashed bananas, rolled oats, almond flour, cinnamon, and maple syrup. Bake in the oven at 350°F for 15-20 minutes. One cookie contains approximately 100 calories, 3 grams of protein, 17 grams of carbohydrates, 2 grams of fiber, and 2 grams of healthy fat.
24. Mediterranean Salad:
For the Mediterranean salad, simply chop up a cucumber, halve a pint of cherry tomatoes, slice half a red onion, and add in some kalamata olives and chopped fresh parsley. Whisk together olive oil, fresh lemon juice, salt, and pepper for the dressing. Toss everything together and enjoy a refreshing and flavorful salad.
In terms of nutrition, a serving of Mediterranean salad contains 133 calories. While it does contain some fat, with 11.3g per serving, it's mostly made up of healthy fats from the olive oil and olives in the recipe. The salad is also relatively low in carbohydrates, with 8.3g per serving, and contains 2.3g of fiber, which is great for digestive health.
25. Turkey and Avocado Sandwich:
This sandwich is easy to make and filled with nutritious ingredients that will leave you feeling satisfied and energized. To make the sandwich, you'll need two slices of whole grain bread, two ounces of sliced turkey breast, half an avocado (sliced), a small tomato (sliced), a quarter cup of sprouts, and a tablespoon of mustard.
Start by toasting the bread slices, then spread the mustard on one of the slices. Layer the turkey, avocado, tomato, and sprouts on top of the mustard. Top with the other slice of bread and cut the sandwich in half. That's it - your tasty and healthy snack is ready to enjoy! In terms of nutritional value, a turkey and avocado sandwich contains 346 calories and 17.4 grams of fat.
26. Vegetable sticks with Sauce:
You just need assorted raw vegetable sticks (e.g., carrots, celery, bell peppers), 1/2 cup dairy-free Greek yogurt and 1 tablespoon fresh herbs (e.g., parsley, dill, chives). To make the sauce, mix the dairy-free Greek yogurt and fresh herbs to make a dip.
Serve the vegetable sticks with the sauce on the side.
6 easiest no cook dairy-free snacks:
27. Fresh fruit:
Fruit is the ultimate no-cook snack! Grab an apple, banana, or berries for a quick and healthy snack.
28. Hummus and veggie sticks:
Cut up some carrots, celery, bell peppers, or any other veggies you like and dip them in some hummus for a satisfying snack.
29. Trail mix:
Mix your favorite nuts, seeds, and dried fruit for a protein-packed snack that you can take on the go.
30. Energy bites:
Combine oats, nut butter, and dried fruit into small balls for a tasty and energizing snack that's easy to make ahead of time.
31. Rice cakes with almond butter and banana:
Spread some almond butter on a rice cake and top with sliced banana for a sweet and satisfying snack that's dairy-free.
Nuts are always a go-to dairy free snack, require no effort and are always available in the pantry so you can snack on them whenever you are short of time, energy or resources. They are a high source of protein, healthy fats, and fiber.