As children experience a growth spurt, so does their appetite. Snacks are a part of your child’s diet routine, and not all are bad. Regular healthy snacking can help children fulfill their nutritional requirements to support their growth and development. However, most packaged snacks are highly processed and rich in sugar, refined flour, and artificial substitutes.
Here, we bring you a list of healthy, delicious, and easy-to-make healthy snacks for kids.
30+ Healthy Snacks For Kids
Protein Snacks
1. Chia seed bites
Chia seeds are considered a superfood for adults or children. These protein-rich little bites of chia seeds, coconut, almond or peanut butter, oats, and honey could make a super delicious and healthy snack. They can easily be refrigerated and grabbed after or before your kid’s play session. The chia seed bites contain no gluten, egg, dairy, or corn.
2. Celery with peanut butter and raisins
If you find it difficult to make your child eat vegetables, you can try a fun way with an “ants on a log” snack. You need a cut stalk of celery, loads of nutritious peanut butter (homemade or pre-packaged), and raisins for this snack. The peanut butter should be free from added sugar and vegetable oil. Top the stalks with butter and raisins, and the snack is ready, with a perfect balance of carbohydrates, protein, and fat.
3. Pears with ricotta cheese
Who doesn’t love sweet juicy pears? A sweet treat for your kid that is high in fiber. Take a few slices of pears and spread with ricotta cheese for an extra protein and calcium punch. Since cottage cheese is soft and creamy, you can give it to younger kids. You can also try this cheese of whole-wheat toasted bread.
4. Whole-grain crackers and nut butter
Whole-grain crackers are always a healthier alternative. You can easily make sandwich crackers at home. Spread some nut butter (peanut or almond) on a whole-grain and seeds cracker. This snack is super-easy to make and contains a healthy balance of protein, carbs, and fat. Avoid crackers made of refined flour and hydrogenated oils.
5. Ham, olive, and goat cheese mini frittatas
Easy to make, these mini frittatas are tasty light snacks after lunch. Made with spinach, ham, goat cheese, cherry tomatoes, and of course eggs, this snack is rich in protein and calcium. All you need is a muffin pan and some baking skills for this snack.
Low Sugar Snacks For Kids
6. Snow or snap peas with slivered almonds
The healthy, quick, and yummy snack is made with fresh, green snap or sugar peas. It is sauteed in little butter or oil, with kosher or Himalayan salt, and garnished with roasted almond. You can add a punch of flavors by adding lemon, parmesan, garlic, and other nuts.
7. Tomato avocado cups
For this snack, you will need either cherry or grape tomatoes and avocado for making guacamole. Tomato avocado cups are a great snack after school or play sessions. You can either make or buy it from the market. Apart from snacks, they also work as great appetizers for a party. They require no baking and only a knife and piping bag is enough.
8. Cucumber flowers with yogurt cheese
Strained yogurt is a protein-rich dip that goes well with several veggies. For yogurt cheese, strain the yogurt through a strainer. This recipe needs diced bell peppers (red or orange), yogurt cheese, and cucumber slices. You can put this cheesy yogurt mix on slices or make little flowers and fill them with the dip.
9. Cheesy broccoli bites
Broccoli is rich in fiber and vitamins. For this recipe, you need steamed broccoli blended with salt, pepper, and cheese of your choice. Pan-fry the little dough balls of the paste until crispy and serve your kids as a healthy, delicious snack.
10. Cheesy zucchini sticks
A fan of mozzarella sticks with marinara sauce? This snack for kids is a twist on this classic recipe. Oozing with cheese and the goodness of zucchini, the snack could be a great way to make your kid try new veggies. All you need is a mozzarella stick, zucchini slices, and breadcrumbs for a crispy coating.
11. Sweet potato chips
Sweet potato is an excellent source of minerals and vitamins. For this snack, the thumb rule is “ the crispier, the better.” Your kid can grab some of this sweet and salty snack and fulfill their appetite and get the required nutrients too. The recipe only needs baking and little preparation.
12. Baked onion rings
Simple to make, it is a low-sugar and low-carb crispy snack. Your kids can even help you make this delicious dish that needs cut onion rings, egg white, and breadcrumbs. Once ready, slip into the oven and bake until crispier. You can use homemade cheesy dips for more flavor.
13. Guacamole ice cream cones
You will need whole wheat tortillas wrapped and baked as cones for this snack. You can make fresh guacamole with avocado, tomatoes, salt, pepper, and lemon or buy readymade from the market. Once the cones are crispy and ready, add guacamole and serve as nutrition-packed ice cream cones.
Fruit Snacks For Kids
14. Fruit smoothie
It is a great way to pack flavors and nutrition in one snack. For this recipe, use fresh, whole fruits and milk or yogurt. With the natural sweetness of fruits, you can try different combinations with bananas, berries, apples, and even veggies.
15. Breakfast banana splits
For this nutritious and colorful snack, you would need a medium banana, yogurt, granola, and fruits of your kid’s choice. You can also use cereals and nuts to make different versions of this simple dish. This snack could be a good option for even a formal brunch.
16. Yogurt and honey fruit cups
Fruits are an excellent source of vitamins and a good source of fiber. Naturally sweet, this combination of fresh fruits and orange-flavored yogurt could be a healthy snack after a hot summer day at school or even at the breakfast table.
17. Lime-Honey Fruit Salad
A bowl of seasonal fruits with honey and lemon dressing is refreshing and adds punchy flavors. Cut various nutritious fruits and dress in lemon and honey for this simple and quick snack. You will realize that this snack is as quick to disappear from the table as much as it is easy to make.
18. Lemon-apricot fruit pops
The low-calorie and low-sugar snack could be an excellent combo of flavors and nutrients. You will need orange juice, lemon zest, fresh apricots, and mint. You can use molds with a wooden stick or freezer pop pouches. Blend them all and fill in handy pop pouches for your kids to enjoy this fruity snack.
19. Frozen fruit popsicles
On a summer day, popsicles are child’s favorite, packed with the goodness and nutrients of fresh fruits. Store-bought popsicles are rich in artificial flavors and sugar. Making them at home could be a great alternative. All you need is ice cream molds, fruit puree, and some honey (optional). You can also use a small amount of fresh fruit juice for extra flavor.
Nutritious snacks for kids
20. Apple nachos with peanut butter
One of the perfect snacks for kids and a great breakfast snack too. The combination of apples with peanut butter is easy-to-make, and the filling is nutritious. Rich in fiber, protein, and vitamins, you can dress it with several nuts for crunchiness.
21. Garlic mushrooms
Mushrooms are a rich source of vitamins and are a good alternative to meat. For this snack, you will need lemon juice, chili flakes, mushrooms, garlic, and parsley. You can either saute or bake this savory snack. This is a good way to introduce your kids to more flavors and different vegetables.
22. Chicken stir-fry
The delicious dish is packed with protein and loaded with veggies. All you need is boneless chicken, teriyaki sauce, carrot, cornstarch, sugar peas, broccoli, and onions. This mouth-watering dish is packed with oriental flavors and is equally loved by adults.
23. Golden shrimps
Low in calories and rich in nutrients, this crispy snack is a favorite amongst kids. For this, you will need shrimp, salt, pepper, and breadcrumbs for crispiness. You can serve it with a cheesy dip or a sweet chili sauce.
24. Funny fox toast
For this snack, you will need bananas (for the eyes), chocolate chips, almond (for the eyebrows), blueberry (for the nose), strawberries (for a pair of ears), peanut butter, and toast. You can even get your kid to make this toast as a fun activity that they will enjoy making and eating.
25. Turkey and apricot wraps
For these savory turkey and apricot wraps, you will need reduced-fat cream cheese, baby spinach, turkey, whole wheat tortillas, and apricot preserves. This nutritious recipe combines the southern flavor of jam and cream cheese on crackers with turkey, brie, and apple sandwiches. Kids will surely love this filling snack.
26. Muffin-tin scrambled eggs
You would need ham, onion, cheese, chilies, mushrooms, peppers, and eggs for these mini scrambled eggs. After baking, you can store the muffins in an air-tight container and refrigerate them.
Vegan snacks
27. Hummus and veggie wrap-up
Made with healthy ingredients, this delicious hummus, and vegan wrap is a snack to love. For this delicious and nutrition-packed snack, you would need whole-wheat tortillas wrap, shredded, mixed vegetables, hummus, cucumber, alfa-alfa sprouts, carrot, and sweet onion. After a good outdoor play session, your child can have this to satisfy the appetite.
28. Vinegar and sea salt crackers
The vegan recipe is flavorful and super easy to make. For making these crackers, you need almond or whole wheat flour, white vinegar, salt, and aquafaba. Then, using a pinwheel, you can cut them into the shapes your kid likes and make them thin and crispy. You can also use a fork to make old-time holes in the crackers.
29. Smoked vegetable sushi rolls
If there is leftover rice, you can use it for this vegan sushi snack that kids will simply love. You would need smoked tofu, peppers, toasted nori, and avocado, rice vinegar combined with sushi rice, and your low-calorie snack is ready. Equally loved by adults, you can have it in brunch or evenings.
30. Avocado crackers
The healthy snack will bring instant satisfaction and a smile to your kid’s face. For this zesty, salty snack, you need freshly made guacamole from avocado and crispbread. You can top it with salsa and cilantro to add a refreshing flavor. You will see in no time the snack will disappear from the table.
31. Citrus infused strawberries
The beverage snack is super healthy, low-calorie, hydrating, low-cholesterol, and low-carb. With fresh flavors of strawberries, lemon juice, orange juice, and some honey, you can create this refreshing beverage for hot summer days. Your children will love this cool and colorful snack.
Snacking doesn’t need to be associated with unhealthy eating habits. If you give healthy, homemade nutrition-packed snacks to your kids, this can fulfill their appetite and help them develop a taste for different fruits and vegetables. Try these snacks and encourage your child to make healthier choices.
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Swati Patwal is a clinical nutritionist and toddler mom with over eight years of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children. Then she worked as a nutrition faculty and clinical nutrition coach in different organizations. Her interest in scientific writing… more
