Vegan Snacks for Ballerinas: Quick, Healthy Energy Boosts
- Evelin Bandeira
- Feb 27
- 3 min read
As a dancer and a dedicated vegan, I've learned that fueling my body properly is just as important as my training. Dancing demands endurance, strength, and grace, and the right snacks can make all the difference in keeping energy levels stable throughout long rehearsals. When I transitioned to a plant-based lifestyle, I also overcame arthritis and noticed significant improvements in my recovery, flexibility, and stamina.
Whether you're an amateur dancer or a seasoned professional, having nourishing, portable snacks on hand can help maintain energy and muscle recovery while avoiding highly processed foods.
In this guide, I'll share my go-to vegan snacks that are easy to prepare and packed with the nutrients dancers need.
Why Smart Snacking Matters for Dancers
Dancing is incredibly demanding, and low energy can lead to sluggish movements, poor focus, and even injury. So it's super important to keep your energy so you're, above all things, safe. So choose snacks that provide:
Complex Carbohydrates – for sustained energy without crashes (oats, bananas, whole grains).
Healthy Fats – to support joint health and endurance (avocado, nuts, seeds, coconut).
Plant-Based Proteins – for muscle repair and recovery (chia seeds, nut butters, legumes).
Hydration & Electrolytes – to prevent fatigue and muscle cramps (coconut water, fresh fruits, leafy greens).
With these principles in mind, here are my top snack recommendations to keep you strong, light, and ready for anything:
1. Delicious Nut & Dried Fruit Mix
A simple, portable option that provides long-lasting energy and healthy fats.
Ingredients:
¼ cup raw almonds
¼ cup cashews
¼ cup walnuts
1/4 cup of oats
2 tbsp pumpkin seeds
2 tbsp dried cranberries or goji berries
2 tbsp dark chocolate chips (optional)
2 tbsp chia seeds
6 tbsp water
Instructions:
Mix the water with the chia and let it rest.
Crush the nuts until they're very small pieces, but not as in a flour.
Combine everything in a bowl.
Place it into a parchment-lined dish and press it well.
Refrigerate for at least an hour, then cut into barres.
Store in small reusable bags for an easy grab-and-go snack.
2. Homemade Walnuts, Flaxseed & Cocoa Energy Balls
These soft, chewy balls are packed with fiber, protein, and natural sweetness to keep you fueled.
Ingredients:
½ cup rolled oats
½ cup of crushed walnuts
½ cup dates (soaked in warm water for 10 minutes)
2 tbsp flaxseeds flour
¼ cup almond butter
1 tbsp water
¼ cup cocoa powder
a pinch of cinnamon
Instructions:
Blend dates and almond butter until smooth.
In a bowl, mix oats, flaxseeds flower, cocoa powder and cinnamon.
Combine everything and using a spoon as measure, make balls using your hands.
Take it to the fridge for at least an hour.
Storage Tip: keep refrigerated in an airtight container for up to a week. If you want to, cover the balls with cocoa powder, crushed nuts and even shredded coconut.
3. Veggie Sticks with Protein-Packed Hummus
A fresh, crunchy snack perfect for in-between rehearsals.
How to make it:
1 can chickpeas drained and preferably without the skin
2 tbsp tahini
1 garlic glove roasted
2 tbsp olive oil
juice of ½ lemon
salt, pepper and cumin to taste
Instructions:
Blend until smooth.
Combine with sliced carrots, celery, and cucumbers into sticks.
Store veggie sticks in a jar with a little water to keep them crisp.
Storage & Transport Tips
Use silicone snack bags or small glass jars for easy portioning.
Keep smoothies in an insulated bottle to maintain freshness.
Pre-cut veggies and store them in reusable containers to stay crisp.
Always carry a reusable napkin — because hands can get messy!
If you want to learn more about plant-based nutrition, check out my book, Easy Plant-Based Cuisine. It's packed with amazing, delicious and easy to make recipes, and expert insights to help you thrive as a plant-based.
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