Healthy Snacks for Kids
With two school-age kids of my own, I know the demand for daily snacks is high. From mid-morning snacks to after-school snacks to snacks for the lunch box … It can feel like my kids go to bed and wake up asking for snacks.
So as a nutritionist and a mom, I needed to take the reins when it comes to snack time, which I view as an important way to keep my kids fueled and getting the nutrients they need to grow. I pack healthy snacks (both homemade and store-bought) for my kids’ backpacks every day. And on the days they’re at home, I also offer whole-food based snacks in the morning and afternoon to ward off hunger and get them some veggies, fruits, beans, whole grains, and other nutritious food groups between meals. That adds up to more than 700 snacks per kid, per year!
And as a full-time working single mom, it’s just not realistic that every snack I offer is a homemade recipe … or even homemade. In this snack round-up, I share my go-to lower sugar kids’ snack recipes, some whole-food snack ideas, as well as my favorite packaged snacks to buy. My hope is that this post makes it easier for parents and caregivers to meet the pressures of snack time while also feeling good and confident about what kids are being served.
10 Snack Recipes
These kid-friendly recipes make great snacks to pack for school or serve as at-home snacks. I’ve probably made each one at least 20 times, if not more, so I can confidently say that they are loved by kids, made with less sugar, and include whole grain oats and other nutritious ingredients.
Homemade Chocolate Chip Clif Bars
Total Time: 30 mins
Gluten Free | Dairy Free | Nut Free
Made with sunflower seed butter and crispy rice cereal, these bars are a nut-free and allergy-friendly snack to pack for school. Personally, I think they taste even better than store-bought Clif bars and making them at home saves me some money, too. When packing them in a lunchbox, use one with an ice pack cooler to keep the bar cool.
Homemade Peanut Butter Granola Bars
Total Time: 20 mins
Gluten Free | Dairy Free
Five ingredients are all it takes to make a batch of these easy homemade granola bars. Whenever I make them, my kids love to help decide if I should cut them into squares or long bars. These bars are naturally gluten-free, soft-baked, studded with chocolate chips, and freeze well, too. They also make a nice canvas for additional mix-ins.
Mini Banana Muffins (No Refined Sugar)
Total Time: 30 mins
Gluten Free Option | Dairy Free | Nut Free
When life blesses me with overripe bananas, I make these simple and scrumptious mini banana muffins that are sweetened with bananas and a little maple sugar. If desired, add favorite mix-ins, such as chopped nuts, mini chocolate chips, or chopped dates. These little muffins are freezer-friendly, perfect for meal prep, and make a great addition to lunchboxes and healthy snacks for adults, too.
Blueberry Oatmeal Breakfast Cookies
Total Time: 25 mins
Gluten Free Option | Dairy Free | Nut Free Option
I bake these blueberry oatmeal cookies whenever I need a quick and reliable breakfast or snack option to get ahead of a busy week. They’re soft, chewy, and filled with simple ingredients like oats, bananas, and fresh blueberries. The texture is like a cross between a blueberry muffin and an oatmeal cookie, and the flavor is just sweet enough without being too sweet.
Simple No Bake Protein Balls
Total Time: 25 mins
Gluten Free | Egg Free
These protein balls are a hit with my kids, who even help me make them. I love that they come together so quickly and provide 5 grams of protein per ball for lasting energy in a delicious and nutritious form. They’re great for lunch boxes, after school snacks, and an afternoon energy boost.
Chocolate Chip Zucchini Muffins
Total Time: 35 mins
Gluten Free Option | Dairy Free
When I have zucchini on hand, the first thing I’m making are these muffins because my family goes nuts for them. Shredded zucchini, mashed ripe banana, dark chocolate morsels, and chopped walnuts are all packed into these delicious lower-sugar muffins that can be baked as regular size or mini muffins. Make them all in one bowl, and make them gluten-free, if needed, by using a gluten-free flour blend.
Heavenly Hunks Copycat
Total Time: 2 hours, 15 mins
Gluten Free | Dairy Free | Nut Free
When my kids kept asking me to buy Heavenly Hunks, I knew it was time to come up with my own clone recipe, which allowed me to cut back on sugar in these treats and save some money, too. Almost everyone who tastes them says they prefer my version better than the store-bought ones, which always makes me smile.
Peanut Butter Oatmeal Balls with Chocolate Chips
Total Time: 20 mins
Gluten Free | Dairy Free
My kids love this popular duo of peanut butter and chocolate, which comes together with whole grain oats, flax, and chia seeds for a no-bake, gluten-free snack for lunch packing and after school. I often add this recipe during one of my weekly meal prep sessions, since it comes together so quickly.
No-Bake PB & J Bites
(Just 4 Ingredients)
Total Time: 15 mins
Gluten Free | Dairy Free | Nut Free Option
Who doesn’t love a pb&j? Everyone in my home goes crazy for these easy no-bake energy balls that come together so quickly. I often like to add mix-ins for extra flavor and texture, and I can change up the flavors by using different jams and fruit spread. They freeze well and are a great option for fast grab-and-go snacks to pack.
Pizza Muffins
Total Time: 30 minutes
Gluten Free Option | Nut Free
My kids and I can’t get enough of this pizza muffins recipe. They love that they taste so much like pizza, but in a convenient packable format. And I love that they meet the craving for something savory, not sweet. These handheld pizza-inspired muffins are great for packing in lunches and fun after-school treats.
10 Snack Recipes
Of course not every snack requires a recipe. I thought it would be helpful to share some of the whole food snack ideas I often offer to my kiddos – and that I know they will eat. I mostly save the packaged snacks (see my suggestions below) for days when we’re running errands or out and about, and then I’ll serve these whole-food homemade snack combos at home or conveniently packed into containers for school.
Veggie Sticks With Crackers And Dip
Any parent knows, the key to making a veggie snack work is to pair it with a good dip. My kids like hummus, this restaurant-style ranch dressing, and this whipped cottage cheese dip for a little more protein. My kids even love to help assemble a snack like this – complete with colorful fresh veggies (usually cucumbers, bell peppers, snap peas, and/or carrots), a few crackers, and that ever-important dip.
Ants On A Log
This classic snack from my childhood has certainly aged well. Ants on a log – which is nut butter spread over celery sticks with raisins or dried cranberries on top – is a high request for mid-afternoon snacks in my home. I cut the celery into strips that are not too wide for little mouths and watch happily as my kids chomp their way through this veggie snack, one “ant” at a time.
Yogurt With Low-Sugar Granola And Berries
I make sure my kids get a Greek yogurt snack once or twice a week to ensure they’re getting important probiotics. Paired with a lower sugar granola and some fresh berries, this snack is satisfying and easy to customize the portion size based on kids hunger level and how long it will be until they eat again.
Steamed Edamame Sprinkled With Sea Salt
Steamed edamame (still in the shell) is one of my go-to snacks. I buy a big bag of frozen edamame packs from Costco and simply microwave one for two minutes, dump it in a small bowl, and sprinkle it with a little sea salt. My kids love to pop the edamame (soy beans) out of the pods, and they’ll happily eat this high-protein, high-fiber snack any day.
Apples Or Banana And Nut Butter
To give a fruit snack, such as apple slices or banana slices, more staying power, I like to add some nut butter, such as peanut butter, almond butter, sunbutter. This helps introduce healthy fats and increases nutrient absorption of the fresh fruit at the same time. For added interest (and to ensure my kiddos gobble them up) I’ll add a few chocolate chips too.
Turkey Sticks, String Cheese, and Grapes
In my home, we’ll call a charcuterie board snack like this – complete with turkey sausage pieces, sliced string cheese or cheese sticks, and fresh grapes – a poo poo platter or a snack board that they love to eat with these cute food skewers. I love that the mix of carbs, protein, and fiber are working together to help fuel my kids brains and bodies at school. Another healthy addition to this snack is halved hard boiled eggs.
Cottage Cheese With Peaches Or Cherry Tomatoes
Cottage cheese is a great source of calcium, protein, and potassium for kids (and adults, too). My kids especially love it paired with chopped fresh peaches or berries. Or, for a savory twist, it’s also good with halved cherry tomatoes or chopped cucumbers on top to add some satisfying flavor and texture.
Cheese Slices With Berries And Pretzels
My kids love the variety of color and texture in a snack like this one, whereas I appreciate that they’re getting nutrients from several food groups at once. The pairing of savory cheese with salty pretzels and sweet raspberries is pretty much all of my 5-year-old’s favorite things packaged into a simple after-school snack or school lunch snack.
Blue Corn Chips With Guacamole And Carrot Sticks
As a kid of the 80s, guacamole wasn’t really on my radar until I was a teen. But kids these days are different and guacamole is definitely high on my young kids’ snack list from the moment they could start saying “avo-cado”. Whether its homemade guacamole or store-bought, I pair it with blue corn tortilla chips and some carrot or jicama sticks for a snack that satisfies.
Trail Mix
Trail mix is a snack my kids love, which has the added benefit of getting them brain-supporting monounsaturated fats. It’s easy to make a big batch by combining mixed nuts, dried fruit, and some white chocolate chips. Or, for a school friendly version, use pumpkin seeds and sunflower seed in place of the nuts. When I have some dried cherries or blueberries on hand, they make a fun and unexpected addition.
