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You've probably heard countless times — from your mom, doctor, or strangers on the internet — that you need to eat more vegetables. And although we hate to pile on, this age-old lecture still rings true today. According to a 2022 report from the CDC, only one in 10 US adults are eating the recommended amount of vegetables (at least two to four cups a day, per the USDA). Sorry, mom. Thankfully, vegetable snacks might help close this dietary gap.
Working toward a more balanced diet doesn't have to be the chore it's often made out to be. Vegetables are already known for their many nutritional benefits, but if you're looking to quickly curb a craving, there are also plenty of healthy vegetable snacks that don't sacrifice great taste.
Stocking your pantry or fridge with veggie snacks can help you reach for more nutritious options when hunger strikes. And pairing vegetables with other foods you already love to create veggie protein snacks can help you enjoy them even more (because getting enough vegetables does not need to mean miserably chewing on raw kale).
To spark some inspiration and help you get closer to that elusive two-to-four cups, we asked dietitians to share some of their best vegetable snack ideas. Rest assured, all of their suggestions are quick, convenient, and way more delicious than a handful of raw baby carrots. If you're bored of munching on underdressed salads, keep reading for tons of filling, nutritious veggie snacks recommended by dietitians. Many also happen to be vegetarian snacks, vegan snacks, or completely customizable to your personal tastes.
Experts Featured in This Article
Samantha Presicci, MCN, RD, LD, CPT, is a registered dietician, certified personal trainer, and Whole30 certified coach.
Adrien Paczosa, RD, LD, CEDRD-S, is a dietitian nutritionist specializing in eating disorders, neurochemistry nutrition, and business development. She is the chief clinical officer at Nourish, a telehealth company.
Sarah Glinski, RD, is a Canada-based dietician specializing in gut health, weight management, and intuitive eating.
Diana Gariglio-Clelland, RD, is a certified diabetes care and education specialist, health coach, and registered dietician.
Claire Virga, RDN, MS, CDN, is a registered dietician based in Houston specializing in women's health nutrition.
Jodi Greebel, MS, RDN, is a registered dietician in New York City and the co-author of "The Little Black Apron: A Single Girl's Guide to Cooking with Style and Grace."
Edwina Clark, MS, RD, is a registered dietician based in San Francisco.
Amanda Baker Lemein, MS, RD, is a marketing and communications expert, brand consultant, and registered dietician.
Samina Kalloo, RDN, CDN, is a nutrition counselor and registered dietitian based in New York.
Best Veggie Snacks
In all fairness, upping your produce consumption is sometimes easier said than done. Fresh vegetables can spoil quickly, they can run up the grocery bill, and they're not always accessible to everyone. But the fact remains: eating vegetables is important for your health, says registered dietitian Samantha Presicci, MCN, RD, LD, CPT. "They're rich in fiber, which is satiating and supports good gut health," Presicci says. Plus, they're more nutrient-dense than most other packaged snacks on the market.
If you're looking to load up on vegetables in the easiest way possible, the answer might lie in veggie snacks. "Especially when paired with a healthy fat, veggie snacks are an awesome way to stay full and satisfied until your next meal," Presicci says. Here are a few dietitian-approved ideas to get you started.
- Fresh Vegetables and Dip: "I always recommend fresh veggies whenever possible," Presicci says, specifically pointing to carrots, sliced cucumber, zucchini slices, raw broccoli, and tomatoes. Produce that's pre-washed, bite-sized, and ready to eat generally makes for the easiest veggie snacks, so consider keeping choices like snap peas, snow peas, or mini cucumbers in your fridge. Pair these veggies with healthy fats like guacamole, or a salad dressing with olive oil to keep you full for longer. Dietitian nutritionist Adrien Paczosa, RD, LD, CEDRD-S, recommends parsing your fresh veggies into bags or containers during meal prep along with a couple scoops of hummus or yogurt dip. "It's the easiest way to get in some fiber and veggies daily," Paczosa says.
- Air-Fried Zucchini Chips: If you're looking for a quick and easy veggie snack, all you need is your air fryer and some zucchini. "Slice the zucchini thinly, season with salt, pepper, and garlic powder, and air-fry until crisp," says dietitian Sarah Glinski, RD. Not only is this a healthier alternative to regular chips, but it's also a super easy recipe to try at home (not to mention how tasty the final result is).
- Sweet Potato Fries: Homemade sweet potato fries are an easy way to add veggies to your diet, says dietician Diana Gariglio-Clelland, RD. Making them yourself helps you control the amount of oil used (compared to the deep-fried versions served at restaurants). Plus, they're packed with vitamin A and vitamin C. You can try making baked sweet potato fries, or throw them in your air fryer for a convenient veggie snack.
- Edamame: Edamame is technically a legume, but the good news is the USDA considers legumes and pulses (such as beans, peas, and lentils) to be a vegetable subgroup. In other words . . . they count! "Just one cup of edamame has 17 grams of protein and eight grams of fiber," says registered dietitian Claire Virga, RDN, MS, CDN. That's not to mention its unsaturated fat content, which makes it "the ideal snack for long-lasting satiety," Virga says. Registered dietitian Jodi Greebel, MS, RDN, recommends heating up some edamame with a pinch of sea salt for extra taste. Even better, you can often buy edamame frozen, so it's easy to keep at home even when you don't have the time or ability to grab fresh produce.
- Cucumbers and Hummus: "This is such an easy snack, especially to put out before dinner," Greebel says. The cucumbers are high in water and fiber content, and hummus offers up more fiber, protein, vitamins, and minerals thanks to the main ingredient: chickpeas. Not to mention, when you slice up a cucumber, the small discs are the perfect scooping size for hummus. Just saying.
- Baked Brussels Sprout Leaves: Turn Brussels sprouts into a delicious veggie snack with this simple recipe. "Pull Brussels sprouts apart so you're left with individual leaves," Glinski says. "Toss with olive oil and salt, then bake until crispy." Just remember to watch the leaves carefully as they bake — "they burn easily if you're not paying attention," Glinski says (but we promise it's worth a little extra focus).
- Jicama Sticks and Guacamole: This fresh, crunchy snack is a great alternative to chips and guacamole, says registered dietitian Edwina Clark, MS, RD. The jicama provides six grams of fiber, while guacamole has healthy fats that keep you full. You can buy it pre-made or make your own guacamole fresh at home.
- Smoothies: Arguably one of the easiest way to get your veggies is to drink them. Registered dietitian Amanda Baker Lemein, MS, RD, LDN, recommends adding frozen cauliflower rice to bulk up your next smoothie. "This increases the fiber and volume for very few calories but helps keep you fuller for longer," she explains. In fact, you may be surprised how many veggies you can toss into a smoothie without tasting them. Try leafy greens (kale, spinach, or chard), zucchini, cucumbers, celery, carrots, avocado, and even white beans or chickpeas for added protein. Another perk of making a smoothie as a vegetable snack is that you can easily use frozen veggies instead of fresh produce.
- Celery and Peanut Butter: Ants on a log isn't just for kids. Celery and peanut butter is a great snack for adults too. This classic pairing is a favorite of many registered dietitians we interviewed. The celery gives you a crunchy source of fiber, while the peanut butter provides satiating fats.You can also swap the peanut butter for any other nut butter to get a similarly great and nutritious veggie snack — and feel free to take or leave the raisins, depending on your personal preference.
- Baby Carrots and Dip: Baby carrots are very versatile, says nutrition counselor Samina Kalloo, RDN, CDN. "They can be steamed and eaten as a side dish or dipped into hummus for a more satisfying and nutritionally well-rounded snack," she says. They're sweet, crunchy, and easy to pack for work or school. Hummus isn't the only dipping option, either. Try making a cottage-cheese-based dip or one with Greek yogurt — both are packed with protein and can turn this into a tasty veggie protein snack. You can buy a premade dip or make one at home; it can be as simple as tossing some everything bagel seasoning and a drizzle of olive oil and stirring.
- Veggie Sushi Rolls: Not a fan of raw fish? Try veggies instead. Veggie sushi rolls are fun to make, and they're totally customizable depending on what you have left in the fridge. Glinski recommends using thinly sliced cucumber instead of seaweed as a wrap. From here, she says to add your filling using veggies like shredded carrots and bell peppers mixed with avocado or hummus.
- Tomatoes and Cottage Cheese: Yes, tomatoes are technically fruits in the eyes of botanists, but when it comes to nutrition, you can consider them a vegetable, according to the USDA. And that's great news, because dietitian nutritionist Paula Rubello, RDN, has the perfect veggie snack recommendation: she serves cherry tomatoes with cottage cheese and a drizzle of olive oil and balsamic vinegar. This snack also provides some protein from the cottage cheese, "which will help you feel satisfied," Rubello says. "Plus, tomatoes are a great source of lycopene, an antioxidant that has many health benefits." If you don't love tomatoes (or don't have any at the moment), you can try Rubello's veggie snack idea by topping cottage cheese with any number of other vegetables, such as diced purple onion or cucumber.
- Roasted Veggies: You may think of roasted veggies as part of a main course, but roasted veggies are delicious on their own, and you can absolutely snack on them if it strikes your fancy. (If you've ever stolen 10 pieces of crispy roasted broccoli off the tray before serving it to everyone else at dinner, you know exactly what we're talking about.) Broccoli, cauliflower, carrots, zucchini, bell peppers, and onions all make for great vegetable snacks, says dietitian nutritionist Brittany Poulson, RDN. "The roasting process brings out the natural sweetness in the vegetables, making them a delicious and healthy option." Try these TikTok-viral recipes for smashed broccoli and parmesan carrots, both of which can be served solo or with a dipping sauce.
- Avocado Toast: Like tomatoes, avocados are also technically a fruit — but they're still counted as vegetables by the USDA. Avocados are a great source of healthy fats, fiber, potassium, and vitamin E. However, because avocados are such a rich source of fats, you don't want this to be the only veggie you're eating (for context, half an avocado will provide about 11 grams of fat, which is about one-sixth of your daily recommended intake). That said, they can make a fantastic part of a veggie snack — especially in the form of a topping or spread, like avocado toast.
- Roasted Chickpeas: Remember when we said legumes and pulses are fair game? That means crunchy, salty roasted chickpeas are totally an option for a veggie snack. Roasted chickpeas are one of the go-to snack recommendations from registered dietitian Emily Tills, MS, RDN, CDN. You can buy pre-made chickpea snacks, or roast your own in the oven or air fryer, Tills says. The protein, fiber, and healthy fats will keep you full and give you a nice salty crunch. You can flavor them however you'd like, with za'atar, cinnamon, or even spicy cayenne.
- Stuffed Mini Bell Peppers: "Kind of like larger stuffed peppers, but mini!" Glinski says. All you have to do is fill a mini bell pepper with guacamole or a mix of quinoa and feta — the possibilities are endless. Each bite makes for a delicious and filling veggie snack you can make on the fly.
— Additional reporting by Maggie Ryan and Chandler Plante
Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.
Maggie Ryan was an assistant editor at PS. A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
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