When I started getting serious about working out consistently and eating more plants, I realized a snack overhaul was in order. I would get in a great workout and be hungry afterward (totally normal!), yet I’d grab something quick and find myself still famished 30 minutes later. So, I created a list of healthy workout snacks to keep on hand. This list includes pre-workout snacks and post-workout snacks to keep you going all day long.

2 different types of homemade granola bars for healthy workout snacks, on parchment paper.

These are my own version of grab-n-go; they are all plant-based and designed to refuel me the right way. Plus, my kids love them too which makes them great lunch snacks!

Table of Contents
  1. Pre-Workout Snacks
  2. Post Workout Snacks
  3. Pre-Made, Plant-Based Snacks
  4. Healthy Workout Snacks FAQs
  5. Take the Guesswork out of Snacking

I’ve broken down my fav snacks into a few categories so that you can grab the ones you need. Let me know below which recipes you want to try first, or if you’ve got a go-to snack for training.

Pre-Workout Snacks

When looking for fuel before a workout I focus on hydration + good carbs with a good amount of protein. I don’t want to overeat as that will slow me down, yet I know if I work out on an empty stomach, I’ll be out of gas way faster.

Healthy Pre-Workout Smoothie
4.6 from 186 votes
The best kinds of pre-workout smoothies are filled with protein, good carbs, healthy fats. These ingredients help you stock up on energy, and keep you full for a long time. The apple, banana, rolled oats, coconut oil, and (of course) leafy greens make the perfect combination for a pre-workout smoothie you can drink before every workout!
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vegan protein bars for energy and fullness
Vegan Protein Bars
5 from 18 votes
These delicious, wholesome vegan protein bars will give you the energy to get stuff done while nourishing your body with plant-based protein such as good-for-you nuts and seeds.
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Pumpkin Chia Pudding
5 from 4 votes
Celebrate fall with this quick n' easy protein-packed snack. Pumpkin Chia Pudding tastes great and is the perfect amount of sweet. Treat it like a dessert, a snack, or a light breakfast.
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flaxseed smoothie in a glass next to a jar of flaxseeds.
Easy Flaxseed Smoothie
4.3 from 3 votes
This is a protein-packed, filling smoothie recipe that's perfect for a quick lunch or post workout pick-me-up. Easily omit the date if you wanna cut back on the natural sugar. Flaxseed is a superfood with fat, protein and fiber; basically a great way to start your day.
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baked oatmeal recipe
Apple Cinnamon Baked Oatmeal
5 from 8 votes
Enjoy as an easy weekend breakfast or bake at the beginning of the week for a prepped ahead week of nutritious breakfasts. This is an easily loved recipe that tastes much more gourmet than the time it takes to bake!
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chocolate protein shake
Chocolate Protein Shake
4.8 from 91 votes
Blend up a creamy, cold chocolate protein shake smoothie made with plant-based superfood protein powder for a delicious meal or snack, or before/after a workout. Includes adaptogens to help ease inflammation.
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Homemade Granola Bars
5 from 25 votes
When you need to go the extra mile, homemade granola bars are your BFF. I grew up on Nature’s Valley bars thanks to my dad, but I wanted to make my own version using my favorite plant-based ingredients.
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How to Make Chia Pudding
5 from 3 votes
Chocolate chia pudding makes the perfect snack, quick breakfast or unique brunch addition. Use it to top pancakes, inside a parfait or mixed with granola. You may need more than one spoon as it is entirely delicious and shareable!
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dairy-free breakfast
Banana Oatmeal Smoothie
4.9 from 21 votes
Deliciously creamy, with hints of vanilla and cinnamon. This simple oatmeal smoothie is a delicious plant-based breakfast. Naturally sweet, it makes a great dessert, too!
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steel cut oats recipe
Warm Steel Cut Oats
4.7 from 6 votes
Spice up your breakfast routine with this yummy steel cut oats recipe. It's got sweetness + protein to help you stay full and focused throughout the day.
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Healthy caramel protein shake
Caramel Protein Shake
5 from 8 votes
Plant powered protein for the win in this decadent caramel protein shake. Completely satisfying and healthy, take your next snack or dessert up a notch with this chickpea + Medjool date combo. 
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Strawberry Vegan Muffins
5 from 12 votes
My whole family adores these strawberry vegan muffins, but I definitely love them the most. These muffins bring back childhood peanut butter and jelly sandwiches in a sophisticated and more nutritious way.
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overnight oats recipe
Overnight Oats Recipe
5 from 8 votes
Start your day off right with this simply amazing overnight oats recipe thats's vegan-friendly and gluten-free.
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white woman working out using a jump rope in a neighborhood.

Post Workout Snacks

When wrapping up a workout, I need to give my body more energy, especially focusing on protein + healthy fats to keep me full longer. Feel free to mix and match the healthy workout snacks from either list to fit what your body needs before and after a workout.

Workout smoothie with antioxidants and superfoods
Post Workout Smoothie
4.6 from 18 votes
This post workout smoothie has a good amount of plant protein, healthy carbs, and liquid for rehydration. This green smoothie hits all of those requirements as long as you include those chia seeds. We also highly recommend using coconut water (“nature’s gatorade”), but you can get by with regular h2o. Go ahead and enjoy this smoothie… you’ve earned it!
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nut butter recipes
Homemade Nut Butter
5 from 3 votes
Nothing compares to the ultra creamy texture and flavor of homemade nut butter. Try these as an alternative to peanut butter to make sandwiches, sauces, dressings, cookies, and more. Or use as a luxurious, decadent dip for apples, pears, peaches, nectarines, pretzels, carrots, celery, or anything dip-able.
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avocado caprese salad
Avocado Caprese Salad
5 from 16 votes
It’s pretty hard to top a juicy, garden fresh, still-warm-from-the-sun tomato, but this comes pretty close. Creamy avocado stands in for cheese in my Avocado Caprese Salad. We don’t think you’ll miss it.
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vegan snack recipe
Chocolate Covered Banana Bites
4.9 from 7 votes
Grab a friend and whip up these delicious bite-sized snacks. Chocolate covered banana bites are super easy to make, and oh so fun!
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Quick Apple Donuts
5 from 1 vote
These apple donuts have become a go-to snack thanks to how quick and easy they are to make. Get creative and have fun topping the apple rings with your favorite toppings.
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key lime pops
Healthy Popsicle Recipe
5 from 13 votes
This healthy popsicle recipe is creamy and refreshing on a hot summer day. Slightly sweet with loads of tangy fresh lime juice and plenty of creaminess from the avocado and coconut milk, it’s hard to believe these are a part of our our Seasonal Cleanse Cleanse …. but they totally are!
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Vanilla Protein Shake
5 from 11 votes
This plant-based Vanilla Protein Shake is one of my favorite recipes of all time. I love how creamy, sweet and nourishing it is— and it makes a great post workout recovery smoothie or meal replacement. 
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no-bake energy balls recipe with chocolate chips and oats.
Chocolate Chip Energy Balls
5 from 1 vote
These no-bake energy balls are the perfect snack before a workout, to get over the afternoon slump (without coffee!) or to take on-the-go for any snack emergency.
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3 glass jars full of vegan yogurt parfaits.
Vegan Yogurt
5 from 4 votes
If you're looking for a delicious recipe that is plant based, look no further. This fun, easy vegan yogurt recipe is great on its own, or turned into a parfait with the fruit compote and granola.
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Epic Almond Smoothie
4.6 from 276 votes
Start your morning with a protein fueled breakfast all wrapped up in a perfectly sweet smoothie. This almond smoothie is delicious and an easy on-the-go beverage for a busy day.
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Pre-Made, Plant-Based Snacks

When traveling, running the Grand Canyon or fitting in exercise while on vacation, I carry pre-made snacks. Here are a few that can frequently be found in my trail pack:

What are your favorite healthy snacks? Leave a comment and let me know!

purple smoothie in mason jar with stainless straw next to a phone, headphones and running shoes.

Healthy Workout Snacks FAQs

What is the best snack after a workout?

The best post-workout snack should include a balance of carbs, fat and protein. I recommend blending a smoothie with fresh fruits, leafy greens and a plant-based protein powder that contains high-quality protein and healthy fats. You’ll feel refreshed as well as re-energized!

What snacks should I eat during a workout?

During a workout (especially a long run) I bring a snack with natural energy (think natural caffeine or unprocessed sugar) along with a snack that’s high in healthy fat (nuts, seeds, nut butter).

What is the healthiest pre-workout snack?

Focus on a food that will give you lasting energy, such as oatmeal or a smoothie boosted with plant-based protein powder. I don’t want to get hangry half way through my workout, yet I don’t want a heavy meal or snack before a workout either.

Take the Guesswork out of Snacking

Yes, these snack recipes are homemade and yes, you can make them ahead of time! I created a meal planner to help me take the guesswork out of healthy snacking.

Within minutes, I can create a weekly meal plan with my favorite snacks and meals to stay on track. Plus, it creates the shopping list for me instantly! Win-win. Want to try it for yourself? I’m giving you a free 14-day trial to discover the magic of Rawk the Year.

Drop a comment below with your fav workout snacks; I’d love to get some new ideas!

About the Author

Jen Hansard

I went from exhausted mama to running across the Grand Canyon, riding & hiking to the top of the tallest waterfall in North America with my kids. How? I fell in love with the smoothies and plant-based meals you can find on my blog.

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