The Ultimate List of Seed Oil Free Snacks

In recent years, many Australians have become more conscious of the oils they consume, particularly with the rise of seed oils (like sunflower, canola, and soybean oil) in processed foods. These oils have been linked to various health concerns, so many people are seeking alternatives. Whether you’re cutting out seed oils for health reasons, dietary preferences, or just looking for cleaner, more natural options, this list of seed oil-free snacks will satisfy your cravings without compromising on taste or quality!

Here’s the ultimate guide to seed oil-free snacks that are readily available in Australia, or easy to make at home. Let’s dive in!

1. Nuts and Seeds (Plain & Roasted)

The simplest and most wholesome snack – nuts and seeds. But make sure to choose varieties that are free from any added oils or seasonings that might contain seed oils. Look for options that are plain, dry-roasted, or simply salted. Popular choices include almonds, cashews, macadamias, walnuts, and pumpkin seeds.

Try:

• Tamara’s Naturals (available in stores and online) – A fantastic brand with simple, seed oil-free roasted nuts and seeds.
• Macro (Woolworths) – They offer a variety of raw and roasted nuts without any added oils.

2. Vegetable Chips (Homemade)

Store-bought vegetable chips often contain seed oils, but making your own at home is an easy and fun way to enjoy this crunchy snack without the worry. Use vegetables like sweet potato, zucchini, or kale, and roast them with olive oil, coconut oil, or ghee.

Recipe Idea:
Toss thinly sliced sweet potato with olive oil, a pinch of salt, and bake at 180°C for 20-25 minutes until crispy!

3. Popcorn (Air-Popped or Stove-Top)

Popcorn can be a guilt-free, seed oil-free snack when made the right way. Skip the microwaveable bags with hidden oils and additives, and instead, pop your own kernels on the stovetop using coconut oil or butter. Add your favorite seasonings—sea salt, nutritional yeast, or even a dash of cinnamon and honey for a sweet version.

Tip: Air-popped popcorn is also a great option, especially if you have a popcorn machine or air fryer!

4. Fruit and Veggie Sticks with Hummus

This refreshing and healthy combo is a great snack to enjoy any time of the day. Cut up fresh veggies like carrots, cucumber, and celery, and dip them in hummus. Be sure to choose hummus brands that are made without seed oils (some use olive oil or tahini as a base). You can also make your own homemade hummus if you prefer.

Popular Brands:

• Krisp Organic Hummus – Made with olive oil, tahini, and no seed oils.
• The Real Food Company – Their hummus options are seed oil-free and made with clean, simple ingredients.

5. Rice Cakes with Avocado and Sea Salt

Rice cakes are an excellent base for a variety of snacks, and when topped with avocado and a sprinkle of sea salt, they become a healthy and satisfying treat. This simple snack is not only seed oil-free but also packed with healthy fats from the avocado. You can also add a squeeze of lemon or a bit of chili flakes for an extra kick!

Try:

• Nudie Foods Rice Cakes – Available at health food stores, these are made without any oils.

6. Cheese and Charcuterie

A delicious, classic snack that’s naturally free of seed oils. Enjoy a variety of cheeses, from creamy brie to sharp cheddar, paired with some charcuterie (like prosciutto, salami, or ham). Add a handful of olives, a few grapes, or some nuts to elevate the experience.

Tip: Opt for high-quality, preservative-free deli meats and cheeses. Look for those that are minimally processed, like those from Hagen's Organics or local farm shops.

7. Dark Chocolate (85% or Higher)

If you’ve got a sweet tooth, dark chocolate can be a satisfying treat without any seed oils—just make sure you choose chocolate that contains at least 85% cocoa to avoid added sugars and oils. Many premium dark chocolate brands use cocoa butter and other natural fats instead of seed oils.

Recommended Brands:

• Lindt 85% Cocoa – A reliable and easily accessible choice in supermarkets.
• Pana Organic – Available at health food stores, offering delicious, plant-based chocolate without seed oils.

8. Kale Chips (Homemade)

Kale chips are another healthy alternative to regular potato chips, and they’re simple to make at home with no seed oils involved. Toss kale leaves in olive oil or coconut oil, add seasoning (like nutritional yeast, garlic powder, or smoked paprika), and bake at 160°C for about 10-12 minutes.

Bonus Tip: For extra crunch, try adding some sesame seeds before baking.

9. Coconut Yogurt with Fresh Fruit

Coconut yogurt is a great dairy-free, seed oil-free option that’s packed with probiotics. Top it with fresh berries, kiwi, or mango for a light and refreshing snack. If you prefer something a little sweeter, add a drizzle of raw honey or maple syrup.

Try:

• CocoJoy – A creamy coconut yogurt brand that’s made with no seed oils.
• CoYo – A popular brand found in Australian supermarkets, made from coconut milk and free from seed oils.

10. Protein Balls (Homemade)

Protein balls are a versatile and portable snack, and you can make them entirely seed oil-free. Use natural ingredients like oats, dates, nuts, seeds, and a natural sweetener like honey or maple syrup. You can even throw in some protein powder or cacao nibs for an extra boost.

Recipe Idea:
Blend dates, almonds, coconut flakes, and cocoa powder, then roll the mixture into balls and refrigerate for a few hours. Enjoy!

11. Hard-Boiled Eggs

Hard-boiled eggs are an incredibly easy and nutritious snack, packed with protein and healthy fats. You can prepare a batch at the start of the week for a quick grab-and-go option. Add a sprinkle of sea salt, pepper, or your favourite seasoning for a little extra flavour.

12. Homemade Smoothies

Smoothies are a fantastic seed oil-free snack when made with whole fruits, vegetables, and clean ingredients like coconut milk, almond milk, or water. Toss in some spinach, frozen berries, and a scoop of protein powder for a filling, nutrient-dense treat.

Tip: Avoid pre-packaged smoothies, as they often contain seed oils or added sugars.

Conclusion

If you’re looking to avoid seed oils in your snacks, the good news is that there are plenty of tasty, nutritious options available both in stores and with a little creativity in the kitchen. From crunchy vegetable chips to protein-packed nuts, and from creamy coconut yogurt to wholesome homemade smoothies, you can enjoy a variety of satisfying and nourishing snacks without compromising your health goals.

What’s your favourite seed oil-free snack in Australia? Share your thoughts in the comments below!