12 Low Calorie Vegan Foods That Will Fill You Up

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Following a vegan diet doesn’t have to leave you feeling hungry between meals. Finding foods that are low in calories yet filling can be a game changer when you’re looking to maintain or lose weight without sacrificing satiety. The secret is in choosing the right ingredients that are dense in nutrients and fiber to keep you feeling full longer.

Whether you’re a full-time vegan or just looking to integrate more plant-based options into your diet, you’ll find these low-calorie vegan foods to be an excellent addition to your eating plan. Read on!

Leafy Greens

When you’re on the hunt for high-volume, low-calorie vegan options, you should look no further than leafy greens. Think spinach, kale, and Swiss chard. These veggies are your go-to for filling up without packing on the calories.

Here’s why they’re awesome:

• Nutrient-dense: They’re packed with vitamins like A, C, and K, plus minerals such as iron and calcium.
• Fiber-rich: The fiber in these greens helps keep you feeling full longer.
• Versatility: You can throw them in a smoothie, mix them into a salad, or sauté them as a side dish.

Broccoli

Broccoli is a nutrient-dense vegetable that’s low in calories but high in essential vitamins and minerals. In just one cup of broccoli, you’ll find only about 31 calories, making it an ideal choice for a low-calorie vegan diet.

Broccoli is packed with fiber, which promotes a feeling of fullness and aids in digestion, and although not a high protein source, it contributes to your protein intake with approximately 2.5 grams per cup.

Broccoli can be enjoyed raw, steamed, roasted, or stir-fried. When you’re trying to keep your calorie intake in check, it’s a versatile veggie to have on your plate. It’s not only about keeping calories low; it’s also about ensuring you’re satisfied after a meal. Thanks to its high water and fiber content, broccoli helps you achieve that full feeling with fewer calories.

Furthermore, the cruciferous vegetable is a powerhouse of nutrients like vitamin C, vitamin K, and folate, plus a variety of antioxidants that are beneficial for your overall health.

Apples

When you’re eyeing a snack that’s low in calories but can still satisfy your hunger, apples should be at the top of your list. An average medium-sized apple houses about 95 calories while offering about 4 grams of dietary fiber, which helps you feel full longer.

Nutritional Highlights:

• Calories: Approximately 95 in a medium-sized apple
• Fiber: Roughly 4 grams
• Water Content: High

Apples are not just low in calories; they’re filled with water and fiber, making them exceptionally filling. Plus, they’re sweet and can easily curb your sugar cravings without a calorie overload. You can munch on them raw, toss slices into your salads, or even bake them for a warm treat.

Besides, the versatility of apples extends to their varieties—Fuji, Granny Smith, and Gala, for example—with each having a unique taste and texture. So you have plenty of options to keep your taste buds entertained while maintaining your calorie-conscious diet. Just remember, the skin contains most of the fiber, so don’t peel your apples if you want the full benefits.

Bok Choy

Bok Choy, a type of Chinese cabbage, is a low-calorie, nutrient-dense food ideal for a filling vegan diet. A cup of cooked bok choy boasts a mere 20 calories but packs a punch with vitamins A, C, and K. It’s also a good source of minerals like calcium, which is vital for bone health.

You’ll find it quite versatile in the kitchen. It can be sautéed, added to soups, or eaten raw in salads. Its crunchy texture and mild flavor make it a pleasant addition without overwhelming other ingredients.

Here’s a quick nutrient breakdown per 1 cup (cooked):

• Calories: 20
• Protein: 2g
• Fiber: 1.7g
• Vitamin A: 62% of the RDI
• Vitamin C: 59% of the RDI
• Vitamin K: 85% of the RDI
• Calcium: 16% of the RDI

Remember, bok choy’s high water content helps keep you hydrated and feeling full. So, if you’re craving something light yet satisfying, give bok choy a try in your next meal. It’s a simple way to up your nutrient intake without excess calories.

Zucchini

You might be overlooking zucchini when you’re on the hunt for low-calorie, filling vegan foods, but it’s a versatile veggie you shouldn’t ignore. With only 17 calories per 100 grams, it’s a great way to add volume to your meals without packing in extra calories.

Here’s a quick breakdown:

• Water content: High at about 95%, which helps you feel full.
• Fiber: Moderate amount, aiding in digestion and satiety.
• Vitamins: Good source of vitamin C and potassium.

What’s more, it’s super easy to prepare. You can spiralize it into “zoodles” and top it with your favorite sauce, or slice it up for a stir-fry. For a crunch, try baking zucchini chips — just slice thin, season, and pop in the oven until crispy.

Sweet Potatoes

Sweet potatoes are a cozy staple in any vegan diet with their creamy texture and sweet, earthy flavor. Low in calories but high in nutrients, they’re a top pick when you’re looking for something filling.

• Sweet potatoes provide a fantastic source of fiber, which helps you feel full longer.
• They’re rich in vitamins, including A and C, and contain a variety of minerals like manganese.
• A medium sweet potato has about 103 calories.
• Their natural sweetness pairs well with a range of flavors, from cinnamon to chili powder.

Include sweet potatoes in your diet as a versatile, nourishing, and filling choice. Whether you enjoy them as a side or make them the star of your meal, their nutritional profile and satisfying nature make them an excellent choice for anyone following a low-calorie vegan diet.

Brussels Sprouts

Brussels sprouts are a nutrient-dense vegetable that you’ll love including in your vegan diet. They’re surprisingly low in calories, with about 38 calories per 100 grams. What’s great about them is that they’re not only low-calorie but also high in fiber, which helps keep you feeling full longer.

Packed with nutrients, Brussels sprouts provide an excellent source of vitamin K and vitamin C. Here’s a quick breakdown:

• Vitamin K: Vital for blood clotting
• Vitamin C: Supports immune health and collagen production

You can enjoy Brussels sprouts in a variety of ways: steam them, roast them with a bit of olive oil, or shred them raw into salads. Remember, the key to keeping them low-calorie is how you prepare them: go easy on dressings and oils.

Just a handful of these little green gems can make your meal satisfying without piling on extra calories. Plus, they’re super versatile, so you can mix them into your meals without getting bored. Here’s a pro tip: for extra flavor, try roasting them with a sprinkle of garlic powder and a pinch of sea salt. Delicious!

Carrots

Carrots are a versatile and nutritious choice if you’re diving into a vegan diet and watching your calorie intake. One medium-sized carrot has only about 25 calories, making it a great low-calorie snack. They’re naturally sweet, so they can satisfy sugar cravings without the guilt.

• High in Fiber: You’ll feel full longer because of the fiber content in carrots.
• Vitamins A and C: These vitamins are great for your vision and immune system.
• Antioxidants: Carrots contain antioxidants that may protect against disease.

You can enjoy carrots raw, steamed, or roasted. When you munch on them raw, you get the maximum crunch and nutrient retention. Steamed carrots become tender and sweeter, which is perfect for a warm dish without adding too many calories. Roast them with a sprinkle of herbs and minimal oil to amplify their natural flavor.

Chop carrots into sticks or shred them into salads for a colorful, nutritious addition. You’ll boost your meal’s volume and fiber content without piling on calories. Remember, keeping your meals flavorful and colorful can make sticking to a low-calorie vegan diet more enjoyable and sustainable.

Oats

Starting your day with a bowl of oats is a great way to keep your calorie intake in check while staying full. A half-cup serving of rolled oats contains about 150 calories and 4 grams of fiber.

• Protein: Oats are surprisingly high in protein for a grain, offering about 5 grams per serving.
• Versatility: You can mix in fruits, nuts, or a spoonful of peanut butter for added flavor without piling on too many extra calories.
• Texture and Taste: Enjoy the chewy texture of oats, and remember you can enhance the taste with cinnamon, vanilla extract, or cocoa powder.

Prepare your oats with water or plant-based milk for a creamy texture. If you’re in a rush, overnight oats can be a lifesaver. Simply soak your oats in your chosen liquid, toss them in the fridge, and wake up to a ready-to-eat, filling breakfast.

Legumes

Legumes are a powerhouse in the vegan diet, and they’re certainly your ally when looking for foods that are low in calories but high in satisfaction. Packed with protein and fiber, they help you feel full longer, which is great if you’re watching your calorie intake. Here are a few staple legumes to include in your meals:

• Lentils: With about 230 calories per cooked cup, lentils are versatile and can be used in soups, salads, and stews.
• Chickpeas: At roughly 270 calories per cup, these can be roasted for a crunchy snack or tossed into a salad.
• Black beans: They have about 220 calories per cooked cup and work well in Mexican dishes or as a protein-packed addition to salads.

Remember to soak dried legumes to reduce cooking time and improve digestibility. If you’re in a hurry, canned legumes are a convenient alternative but watch for added sodium. You can easily integrate legumes into your diet by adding them to salads, mashing them into patties for burgers, or blending them into a hearty dip. With legumes, you’ll enjoy a full belly without overdoing it on calories.

Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids that your body needs. It’s a terrific low-calorie choice for a filling meal, clocking in at only about 222 calories per cooked cup. Quinoa’s fiber content is also notable; it has almost twice as much fiber as other grains, giving you that satisfied feeling.

The fact that quinoa is gluten-free makes it a safe option if you’re avoiding gluten. It also boasts a low glycemic index, meaning it won’t spike your blood sugar levels.

Quinoa is as versatile as rice and can be cooked similarly – two parts water to one part quinoa, bring to a boil, then simmer. It fluffs up and has a nutty taste, pairing well with vegetables, beans, or a squirt of lemon. If you’re prepping meals, quinoa keeps well in the fridge for several days, making it convenient for quick, healthy eating.

Berries

When you’re looking for a low-calorie snack that’s satisfying and nutritious, berries are an excellent choice. Your options are plentiful: strawberries, raspberries, blueberries, blackberries, and more. Each type comes with its own distinct flavor and array of nutrients.

• Strawberries: One cup has just about 50 calories. They’re also high in vitamin C and fiber.
• Raspberries: A one-cup serving contains a mere 65 calories, alongside ample fiber that helps you feel full.
• Blueberries: With around 85 calories per cup, these tiny fruits are packed with antioxidants.
• Blackberries: At about 62 calories per cup, they’re a great source of vitamin C and fiber.

Berries are versatile. You can add them to your cereal, blend them into smoothies, or enjoy them as a fresh snack. They have a high water content which is great for hydration, and their natural sweetness can satisfy your sugar cravings without the guilt.

Remember, when berries aren’t in season, frozen varieties are just as nutritious. Just be sure to check that there’s no added sugar or syrups in the mix. Happy snacking!