Here are some examples of gluten, soy and dairy-free vegetarian snacks. Currently, it is already known that foods such as gluten, soy and dairy are factors that cause damage to our digestive system.

By causing severe damage, it has been studied that, through this damage, diseases develop which, in turn, bring another series of chain ailments that are a constant today.

And not only gluten, soy and dairy are harmful to our health. Almost all the foods that we buy that contain these three elements, also contain preservatives and other chemical additives such as artificial flavors and colors that, combined with the others, the result is even worse. It is no wonder the number of nascent ailments that even today’s medicine cannot easily decipher.

For that, there are already variables or options to these foods that allow us to continue enjoying our dishes without having to sacrifice health. But all is not lost, fortunately there are already a thousand and one way to find alternatives to these foods, and as an example we already have milk, meats, vegetables, all kinds of food with its variable in vegan and / or organic that are free of all this that it hurts us.

5 healthy vegetarian snacks

Here we offer you some options that you will love for vegetarian appetizers that, in addition to being healthy, are free of gluten, soy and dairy.

Roasted chickpeas

If you like salty snacks, this is a very good one. Use chickpeas, a great vegan protein source. This recipe takes longer to prepare, but you can make a big batch and store the seasoned chickpeas in an airtight container for days.

  • Soak 3 cups of dried chickpeas overnight in a bowl of water and cover with a paper towel.
  • Place in a boiling pot with 3 cups of water and 1 teaspoon of sea salt.
  • Cook for about 60 to 75 min. Let cool and dry completely.
  • Place the chilled chickpeas in a bag with coconut oil, salt, and cayenne pepper or curry powder and shake.
  • Place the chickpeas on a greased cookie sheet and place in the oven for 1 hour at 300 degrees. Shake and place them back at 400 degrees for another 30 minutes.

Avocado with lemon, salt and pepper


The avocado is a source of healthy Omega 3 fat and keeps you satisfied without feeling full and bloated. All we do is cut the avocado in half. Sprinkle with fresh lemon juice, salt, and pepper. (If you’re about to go out, leave the pit in the avocado so it doesn’t turn brown.)

Fuji apple with chaat masala (Indian spice mix)

Simply cut a Fuji apple (or whatever apple you like) into very thin slices and sprinkle masala or jiralu on top.

Chaat masala is a mixture of spices frequently used in Indian cuisine. As a general rule, it contains amchoor, cumin, black salt, coriander, ginger powder, salt, black pepper, asafoetida and capsicum.

If it is difficult for you to get the mixture, you can make a simple one yourself, using some of these ingredients that you have more on hand. Jiralu is a mixture of spices that contains: Asafoetida, black salt, chili or chili powder, cumin, dried ginger and turmeric. If you can’t find it in the market in your area, you can make one yourself with the most accessible ingredients.

Dark chocolate with coconut oil and almonds

It is so easy to prepare in a tablet or that you can cut into pieces; that does not contain refined sugar or preservatives, cover some pieces with 1 teaspoon of coconut oil, and top it with chopped raw almonds.

Roasted Brussels sprouts

  • 1 medium bag of Brussels sprouts.
  • 2 to 3 tablespoons coconut oil.
  • 1 tablespoon of balsamic vinegar.
  • Salt and pepper to taste.

Peel the outer leaves of the Brussels sprouts. Cut them in half and place in a large Ziploc bag or container with all the other ingredients and shake.

Pre-heat the oven to 375 degrees.

Place the sprouts flat side into a baking dish. Place in the oven for 15 minutes and then flip and bake for another 10 to 15 minutes.


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