Snacks—we love ‘em and need ‘em to power through the day. But they can be even harder to figure out than meals. You’re rushed and hungry (maybe even hangry?) and need something that’ll satisfy. That’s why we’re pro prep when it comes to managing the munchies. Having some grab-and-go options at the ready can also come in clutch if you’re on a plant-based diet, because spreading out your fiber and protein intake can help that midday pick-me-up hold up.
Our advice? Embrace the bean. Beans are wildly versatile and can be the star ingredient in everything from creamy dips to crunchy snack mixes. The hits of protein and fiber legumes deliver makes them a mealtime staple, and, at I-just-need-a-little-something o’clock, they can also help banish hunger pangs ‘til dinner. Here, then, are six of our favorite bean-centric snack recipes that are satisfying, simple to make ahead, and sure to keep that hanger in check.
Butter bean and artichoke hummus
Dips rule the snack world, but most of them don’t contain the right mix of macros to help us stay full, energized, and far, far away from the candy drawer. This hummus alternative, made mostly of pantry staples, is a guaranteed three o’clock pick-me-up. When it comes to choosing a legume canvas, we go with butter beans (aka limas), which are naturally rich, silky, and delicious—ideal for delivering a smooth, scoopable dip.
High-protein ranch snack mix
Craving some crunch? Our house version of Chex Mix taps corn cereal, pecans, roasted edamame, and Asian rice crackers, but you can adapt it for whatever nuts and crunchy snacky bits you like or have lurking in the cupboards. The real backbone of this craveable mix is the homemade ranch seasoning, which we made totally plant-based by swapping nutritional yeast—nature’s Cheeto dust—for the traditional milk powder.
Dreamy protein-y breakfast cookies
Thanks to a mix of grains, fats, and (of course) beans, these sweet treats will help tide you over until your next meal—or provide a pop of fuel before a workout. (Don’t worry, they’re not overly bean-y or anything; the legumes help with texture.) Two of ’em have about the same protein as a grab-and-go breakfast sammie. The recipe does use one egg, but it’ll also work splendidly with a plant-based swap like flax seeds or a storebought powdered replacement.
Edamame of the sea salad
Mayo-swathed salads are for more than smooshing between slices of bread. A few spoonfuls and some crackers can make an ideal snack when you’re in a hurry. This make-ahead not-tuna salad features shelled edamame beans and is flavored with herbs, pickle juice, and a sprinkle of the Japanese seaweed-based seasoning furikake. (We get ours at Trader Joe’s.) The results are tangy, briny, and delicious. Make extra—trust us.
Gingerbread protein granola
Most supermarket granolas have a lot of sugar and not a lot of protein. This version turns that bowl of cereal into a powerhouse. Cue TVP (or textured vegetable protein), a pantry all star. TVP—which is flaked dehydrated soybean flour—typically needs to be rehydrated when using it in place of meat, but this recipe skips that step since we want the granola to be super crunchy. You can easily double it, too: It lasts several weeks in a sealed container or a few months in the freezer.
Any-greens and artichoke dip
OK, OK: There are zero beans in this nondairy riff on a spinach and artichoke dip, but it does have artichokes, another of nature’s great fiber powerhouses, so we couldn’t resist. It’s infinitely adaptable in terms of seasoning (we like to add hot sauce), but it’s also a great thing to whip up with whatever extra greens are lying around—not just spinach.
