Delicious, healthy, plant-based bites to keep you cool, energized, and satisfied all summer long.
When summer heat kicks in, our appetites tend to shift. Heavy meals lose their appeal, and suddenly, light, refreshing snacks are all we crave. But reaching for sugar-laden treats or salty packaged snacks can leave you feeling sluggish and dehydrated—especially during long days in the sun.
The solution? Vegetable-based snacks that are fresh, colorful, nutrient-dense, and entirely plant-based. To help you snack smarter this season, we asked dietitians to share their go-to summer veggie snacks that are as delicious as they are nourishing. Whether you’re by the pool, on a hike, or working from home with the windows open, these ideas will keep you cool and satisfied—without a single animal product in sight.
1. Cucumber Avocado Bites
Recommended by: Sarah Gold Anzlovar, MS, RDN, LDN
“One of my favorite summer snacks is sliced cucumber topped with smashed avocado, a squeeze of lime, and a sprinkle of chili flakes,” says Anzlovar. “It’s hydrating, cooling, and full of fiber and healthy fats.”
Why it works: Cucumbers are about 96% water, making them one of the best hydrating foods. Avocados bring in healthy monounsaturated fats and fiber that keep you fuller longer.
Bonus tip: Add a sprinkle of hemp seeds or crushed pistachios for extra texture and plant-based protein.
2. Roasted Red Pepper Hummus with Veggie Sticks
Recommended by: Maya Feller, MS, RD, CDN
“Hummus is a staple in my fridge, especially in summer,” says Feller. “I love pairing it with colorful bell pepper strips, snap peas, and carrots. Roasted red pepper hummus adds a smoky-sweet flavor that feels summery and satisfying.”
Why it works: Chickpeas are rich in plant-based protein, fiber, and iron—key nutrients for vegetarians. Roasted red peppers add vitamin C and bright flavor.
Make it extra: Blend your own hummus with garlic, lemon, tahini, and roasted red peppers for a fresh homemade dip.
3. Tomato & Basil Skewers with Balsamic Glaze
Recommended by: Wendy Bazilian, DrPH, MA, RDN
“Cherry tomatoes, fresh basil, and a little drizzle of balsamic glaze—it’s like summer on a stick!” Bazilian shares. “These skewers are light and flavorful, with the perfect balance of sweet and tangy.”
Why it works: Tomatoes are rich in lycopene, a powerful antioxidant that becomes more bioavailable with a touch of healthy fat like olive oil. Basil adds anti-inflammatory compounds and freshness.
Variation: Add small vegan mozzarella balls or marinated tofu cubes for more protein.
4. Grilled Corn and Avocado Salsa
Recommended by: Marisa Moore, MBA, RDN, LD
“Grilled sweet corn, diced avocado, chopped red onion, cilantro, and lime—this is one of my favorite snacks or side dishes during the summer months,” says Moore. “It’s great with baked tortilla chips or as a topping for grain bowls.”
Why it works: This salsa delivers fiber, healthy fats, and hydration all in one. Corn offers complex carbs for energy, while avocado brings in creaminess and potassium.
Storage tip: Make a batch and store in the fridge for 2–3 days for easy snacking.
5. Carrot Lox on Seed Crackers
Recommended by: Sharon Palmer, MSFS, RDN
“This plant-based take on lox is made by marinating thinly sliced carrots in smoked paprika, tamari, and lemon juice,” Palmer explains. “Serve them on seeded crackers with dairy-free cream cheese or avocado spread.”
Why it works: Carrots are high in beta-carotene (vitamin A), and the smoky marinade makes them feel indulgent and gourmet. Great for entertaining or a satisfying afternoon snack.
Upgrade it: Add capers, fresh dill, and red onion slices for a more authentic bagel-style bite.
6. Chilled Edamame with Sea Salt and Lime
Recommended by: Natalie Rizzo, MS, RD
“When I want something savory but refreshing, I turn to edamame,” Rizzo says. “I steam and chill them, then toss with flaky sea salt and a squeeze of lime. It’s high in protein and takes minutes to prepare.”
Why it works: Edamame (young soybeans) are a complete source of plant-based protein, making them ideal for energy and muscle repair, especially for active summer days.
Flavor variation: Toss with garlic powder, sesame seeds, or a dash of low-sodium tamari for an umami boost.
7. Lettuce Wraps with Veggie Filling
Recommended by: Whitney English Tabaie, MS, RDN
“Big, crisp lettuce leaves filled with crunchy veggies, avocado, and a tahini-ginger sauce—that’s my summer dream snack,” says English. “They’re refreshing and light, but surprisingly filling.”
Why it works: Romaine or butter lettuce makes a great low-carb wrap, and the veggie filling can include anything from shredded carrots to bell peppers, cucumber, and sprouts.
Customize it: Add cooked quinoa or chickpeas for extra substance.
8. Zucchini Chips with Garlic & Sea Salt
Recommended by: Stephanie McKercher, MS, RDN
“Baked or air-fried zucchini chips are an amazing alternative to greasy potato chips,” says McKercher. “I slice them thin, toss with olive oil, garlic powder, and salt, and bake until crispy.”
Why it works: Zucchini is low in calories and high in water, making it a perfect summer snack. Garlic enhances flavor and adds antioxidant benefits.
Air fryer tip: These get extra crispy with less oil in an air fryer—great for hot days when you don’t want to use the oven.
9. Cold Veggie Noodle Salad Cups
Recommended by: Desiree Nielsen, RD
“I make quick veggie noodle salads with spiralized cucumber or zucchini, toss them in sesame-tamari dressing, and portion them into jars or cups,” Nielsen says. “It’s super refreshing and portable for on-the-go.”
Why it works: Raw veggie noodles are hydrating, low in calories, and packed with nutrients. The sesame dressing adds healthy fats and big flavor.
Add crunch: Top with chopped almonds or sunflower seeds for added texture and protein.
10. Sweet Potato Toasts with Hummus and Microgreens
Recommended by: Jennifer Bravo, RDN
“I slice sweet potatoes lengthwise into ½-inch pieces and lightly roast or grill them, then top with hummus and microgreens or sprouts,” says Bravo. “It’s such a fun way to enjoy veggies in a snack format.”
Why it works: Sweet potatoes offer fiber, vitamin C, and beta-carotene. Topping with hummus gives plant-based protein and creaminess.
Make it sweet: Swap hummus for almond butter and sliced banana for a sweet version.
Summer Snacking, the Smart Way
Eating vegetables doesn’t have to feel like a chore—especially when you use summer’s vibrant produce and a few clever ideas to transform them into irresistible snacks. These dietitian-approved favorites prove that you can snack smart and stay satisfied, without relying on processed options or animal products.
Here’s what all these snacks have in common:
- Hydrating ingredients (like cucumber, tomato, zucchini)
- Plant-based protein (hummus, edamame, chickpeas)
- Healthy fats (avocado, tahini, olive oil)
- Big, bold flavors from herbs, citrus, and spices
Whether you’re meal prepping for the week, packing snacks for a picnic, or just grazing between summer activities, try keeping some of these ideas on hand. Your taste buds—and your body—will thank you.