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Let it be known: There are myriad ways to architect your diet these days. What one person excludes, another prioritizes for the holistic health of them each. Even still, one thing most can agree on: Everyone loves snacks! For taking on the road, for curbing hunger pangs, or for something to savor while watching a show—healthy snacks are game-changers. Seed oils are the latest ingredient having a moment, and whether you’re on the seed oil-free train or just looking for a tasty, minimally-processed snack, keep reading. This is the list for you.
But first, what are seed oils?
Most of them you’ll already know: canola, corn, soybean, cottonseed, sunflower, and safflower are just a few. They’re inexpensive vegetable oils extracted from plant seeds often under intense, chemically-dependent conditions. They have a high smokepoint, high amount of omega-6 fatty acids, and are used frequently in cooking. Their ubiquitous usage is the reason why some say they can contribute to inflammation in the body, throwing the vital omega-6 to omega-3 fatty acid ratio off balance. The argument is that seed oils are everywhere and we’re eating too much of them.
However, other sources say you can healthily work seed oils into your diet and small quantities of them are OK. The goal here, as is the case with any level of dietary awareness, isn’t to foster fear or obsession. Instead, this list is simply to inspire snacking in a way that feels good for your body and making mindful, healthy swaps if possible. When in doubt, choosing whole foods that are minimally-processed will always be your best bet. So let’s get into a few seed oil-free snacks that are clean, satisfying, and genuinely tasty.
Favorite Seed Oil-Free Snacks
This list is composed of snacks that lack the above seed-derived oils. Fruit-based oils, such as coconut, olive, or avocado, are better choices. Rich in antioxidants, these oils are thought to promote cardiovascular health and can serve as good sources of monounsaturated fats. They’re typically made by mashing and extracting through centrifugation, though they can also undergo a refining process. Look for organic, cold-pressed oils whenever possible to ensure the highest quality and most health benefits.
SAVORY & CRUNCHY
LesserEvil Organic Popcorn
Made with organic coconut oil or ghee and available in many addictive flavors. Cue the movie night.
LesserEvil Space Balls
The cheesy childhood snack of your dreams, minus the junky ingredients. You definitely won’t be able to have just one.
Every Body Eat Cheese-less Snack Thins
Thin but substantial, these pack a punch of flavor with just a little bit of heat to keep you coming back. Also excellent in Chive & Garlic or Sea Salt Chia.
Siete Serrano Sea Salt & Vinegar Chips
If you love a chip with pucker, this one has your name on it. If not, go for the smokey Chipotle BBQ or dairy-free Nacho flavors, both also cooked in 100% avocado oil.
Manitoba Harvest Superseed Snack Clusters in Smoky BBQ
Rich in fiber, balanced omegas, and plant-based protein, these are the ultimate travel snack that will actually leave you full. The zing of spice is a nice added bonus.
EPIC Salmon Jerky
A go-to source for portable protein, these are made from wild-caught Alaskan salmon and provide the perfect savory bite with a hint of maple sweetness.
AshaPops in Vegan Cheese
Think of a softer, fluffier popcorn kernel—that’s what these popped water lily seeds come close to. While not every flavor from the brand is seed oil-free, this finger-licking cheesy flavor (along with Himalayan Seat Salt) is.
Gimme Roasted Seaweed Snacks in Avocado Sea Salt & Oil
Strangely addictive roasted seaweed, high in iron, omega-3s, and B vitamins. Make sure to get either the avocado or olive oil options.
SWEET TOOTH FIXES
Blue Stripes PB & Banana Whole Cacao Trail Mix
Sweet, salty, chewy. This satisfying trail mix has it all in the right proportions, and will make you wonder why haven’t we been eating the whole cacao bean this entire time?
Hu Chocolate Hazelnut Butter Bars
No refined sugar, no seed oils, and paleo-friendly. Anyone who has tried a Hu bar knows the joy these bring, but the hazelnut butter feels extra decadent.
Granarly Mardi Pardi Whiskey Granola
Crunchy, chewy, and like no other granola you’ve ever tasted. Made with olive oil (and yes, bourbon whiskey), this is a true party: free of eight common allergens and vegan.
Heavenly Organics Mint Chocolate Honey Patties
Fans of mint and chocolate, watch out. These three-ingredient patties will ruin you for anything else. The dark chocolate really does it here.
HOMEMADE WHOLE FOOD SNACKS
- Apple slices with almond butter (look for one with just almonds + salt).
- Hard-boiled eggs with flaky salt + chili oil (homemade with avocado or olive oil).
- Trail mix: walnuts, coconut flakes, dark chocolate chips + dried cherries.
- Dates, plain or sliced with a smear of nut butter inside.
- Sliced dried fruit (like figs or mango) with goat cheese + drizzle of honey.
