All Posts, by Date » Snacks and Desserts » Healthy Snacks for Kids
By: Amy
If the right foods are offered, at the right time, then snacking can play an important part in managing hunger and boosting the nutrition of children's diets. Learn what makes a nutritious snack, and why, and get inspiration from this mega list of Healthy Snacks for Kids.
Do you feel like you are constantly feeding your children snacks? You are not alone.
Snacking is prevalent in many parts of the world and contributes to a large proportion of our children's daily energy intake. (1)
Unfortunately, for many kids, snacks consist of a packet of chips (crisps), crackers, cookies or other energy-dense and nutrient-poor foods.
Instead, snack time should be looked at as an opportunity to add nutrients to our children's diet and even make up nutrients missed throughout the day. It is the perfect time to provide wholesome, nutritional foods.
Contents hide
1 What Makes a Healthy Snack
2 Having a Snacking Schedule
3 Keep Snacks Simple and Easy
4 List of Healthy Snacks for Kids
5 Other Super Simple 5 Minute Snack Ideas
6 In a nutshell...
What Makes a Healthy Snack
Often people contact me saying their children are"snackers",that is they live on snacks and eat very little of their meals.
What you serve at snack time can make a big difference in whether your children become "snackers" or not. If snacks are always made up of foods such as crackers, muffins, chips etc then some children will happily live on snacks and eat very little breakfast, lunch or dinner.
In addition "snack foods" are often high in simple carbohydrates. Although children need carbohydrates, they burn through simple carbohydrate really fast. Thus, they don't have anything to keep them full and often half an hour later they are begging for another snack.
Ideally, snacks should be healthy and satisfying. Research shows that whole foods high in protein, fibre, and whole grains enhance a sense of fullness when consumed as snacks. (2) Healthy fats are also very filling and a good addition to a snack.
- PROTEINis the building block to growth. Healthy protein sources include meat, poultry, fish, nuts, seeds, nut butters, hummus, eggs, beans, dairy products such and milk, cheese and yoghurt.
- FIBRE helps make us full and keeps things moving in the digestive tract. Fibre sources include vegetables, fruit, beans, peas, nuts, whole grain breads and cereals.
- HEALTHY FATSare every filling and also good for brain development. Healthy fat sources include olive oil, avocado, full fat dairy products, nuts and seeds, nut butters
When preparing a snack, I usually start with a fruit and/or vegetable and add a protein or fat source and /or an extra fibre source to complete the snack.
The time of day and how close it is to the next meal will influence my decision as to what and how much I serve as a snack. (see below for list of ideas)
Having a Snacking Schedule
As parents/carers, it is our responsibility to decide what we serve our children but also when we serve it. If constant snacking occurs, keeping track of food consumption is hard to monitor and often children overeat and are not ready for meals.
Providing scheduled meals and snacks allow children to avoid becoming overly hungry or too full at mealtimes. They also reduce the constant pestering for snacks and stops boredom eating.
It doesn't matter so much on the schedule you choose, everyone is different and it will depend on your family life and the age/nature/health of your children. The important thing is your children know what to expect.
In our family we find three meals and two snacks work well during the week (morning snack at school and an after school snack). At the weekend we have only one snack (min morning) as we usually have a later, bigger lunch.
If your child chooses not to eat food at a meal or snack, that is okay. Just remind them that they will need to wait until the next meal or snack to eat again.
Keep Snacks Simple and Easy
Preparing healthy kids' snacks shouldn't require you to spend ages cooking or preparing. There is no need to use fancy cookie cutters or think up elaborate ways to present your children's food.
You can, of course, do this if you enjoy it, have the time and want to do it. Sometimes I do and my kids love it, however most of the time I don't. The easier you make it on yourself the more likely you are to continue serving nutrient dense snacks and be less likely to reach for convenient foods.
List of Healthy Snacks for Kids
Please note that some of these snacks would need to be modified for younger children due to choking risk. (Popcorn is a choking hazard for under-fives, nuts should be finely chopped/crushed and fruits such as grapes and cherry tomatoes should be quartered to avoid choking. Honey should not be offered to under 1s)
Ants on a Log
This classic snack is made with celery, nut butter and raisins but can be made in so many ways. Check out this recipe to see the various ways you can serve this fun snack.
Check out this recipe
Baked Oatmeal Cups
Oatmeal is a healthy breakfast for kids but also makes a fantastic snack. This recipe bakes oatmeal into mini muffins for the perfect on the go snack.
Check out this recipe
Banana Split
Split a banana in half lengthways, spread with peanut butter (to keep kids fuller longer) and top with berries.
Cinnamon Apples with Mixed Nuts
Serve these sauteed apple wedges with mixed nuts for a nutritious and filling snack. Note: Nuts are a choking hazard until at least 4 yr old. Try pulsing nuts to produce a powder to sprinkle.
Check out this recipe
Half an Egg with Mini Corn on Cob & Grapes
Always have some eggs to hand for an easy snack, breakfast or lunch. Hard boil some eggs, peel and refrigerate in an air tight container (for up to 5 days).
Apple and Peanut Butter Sandwiches & Milk
Sweet crunchy apples with creamy peanut butter, these Apple and Peanut Butter Sandwiches are an easy, delicious and healthy snack.
Check out this recipe
Banana Oatmeal Cookies, Snow Peas & Milk
Serve one of these two ingredient banana cookies with snow peas (or vegetable of choice) and a small glass of milk.
Check out this recipe
Popcorn with Cheese Cubes and Vegetable Sticks
Popcorn is easy to make (in the microwave or stove top) and is a great snack. Serve with some cheese cubes, to help keep your kids' fuller longer, and some veggie sticks for extra fibre and nutrition.
Check out this recipe
Vegetable and Pitta Bread Sticks with Hummus
Cut some vegetables and some toasted pitta bread into stick and serve with homemade or bought hummus.
Check out this recipe
Fruit Slices with Peanut Butter Dip
Peanut Butter Dip is a perfect accompaniment to freshly cut fruit. Made with only 3 ingredients, it can be prepared in minutes.
Check out this recipe
Nut Balls with Celery Sticks.
These nut balls made with nuts, coconut and dates can be made in advance and frozen for an easy snack option. Serve with some celery sticks or vegetable of choice.
Check out this recipe
Guacamole with Mixed Vegetable Sticks
This creamy guacamole is easy to make, nutritious and satisfying. Serve with some vegetable sticks or spread on toast or crackers.
Check out this recipe
Hummus on Toast with Grated Carrot
Spread hummus on toast and top with some grated carrot for this super simple, nutritious and delicious snack.
Check out this recipe
Oatcakes with a Selection of Toppings
Oatcakes are a great snack with both sweet and savoury toppings. Find the recipe for oatcakes here as well as a range of topping ideas.
Check out this recipe
Yogurt Filled Raspberries
Double this snack up as an activity. Serve your children yoghurt and raspberries and get your children to fill them.
Check out this recipe
Sweet Potato Wedges with an Avocado Dip
Serve these sweet potato wedges with avocado dip or a dip of choice. Prepare the wedges in advance and pop in the oven when needed.
Check out this recipe
Crumpet Topped with Peanut Butter and Banana Slices
Toast/warm a crumpet and top with peanut butter banana slices and a sprinkle of cinnamon. Serve with some chopped vegetables.
Fruit Kebabs with a Peanut Butter Dip
Kids love food on a stick and serving fruit this way can make snack time more appealing and fun. Serve with yogurt or a peanut butter dip to help keep tummies fuller for longer.
Check out this recipe
Mini Muffins with Milk
These mini muffins are made in the blender and are sweetened only with fruit. They store well in the freezer for a handy snack when needed.
Check out this recipe
Green Smoothie
A green smoothie is a great way to add greens to your kids' snack.
Check out this recipe
Pizza Toast with Broccoli Florets
Pizza toast is easy to make and tastes delicious, serve with some brocolli florets (or fruit / veggie of choice)
Check out this recipe
Banana Yogurt
A delicious yogurt sweetened with banana. Peanut butter is stirred through for added healthy fats / protein.
Check out this recipe
Apple Waffles with Chopped Vegetables
These apple waffles can be made in advance and frozen for snacks as needed. Serve with some chopped vegetables for extra goodness.
Check out this recipe
Sandwich Kebabs
Cut a slice of bread into bite size squares and thread onto a small food stick with slices of cucumber, cheese and tomato.
Yogurt with Apple Sauce
Stir some apple sauce (puree) through some plain yogurt to a make a satisfying and tasty snack
Check out this recipe
Yogurt, Granola and Berries
I often think of snacks as "mini meals" and this snack is exactly that. An easy and tasty breakfast as a snack.
Check out this recipe
Cottage Cheese and Tomato Slices on Crackers
Top crackers with cottage cheese and tomato (or why not try slices of peach, figs, sprouts or thinly sliced radish)
Trail Mix with Veggie Sticks
Make your own trail mix with a selection of nuts, seeds and dried fruit. Serve with some veggie sticks.
Watermelon Pizza & Yogurt
A fun snack that kids love. Top the "pizza" with yogurt to keep little tummies fuller for longer.
Check out this recipe
Tuna Salad on Cucumber Slices and/or Crackers
Top crackers and cucumber slices with a high protein tuna spread for a nutritious and filling snack.
Check out this recipe
Mashed Avocado on Rice Crackers / Toast
Mash an avocado and spread on toast or rice crackers. This is a super simple and tasty snack packed with goodness. Keep it varied with a range of extra toppings such as sliced tomatos, feta or even a drizzle of honey.
Scrambled Egg on Toast Fingers with a Side of Blueberries
Scrambled eggs is a great snack option. Add to a slice of toast and cut into fingers. Serve with some blueberries or fruit of choice.
Check out this recipe
Sweet Potato Mini Muffin with Vegetable Sticks and Milk
These sweet potato muffins are sweetened only with fruit and can be stored in the freezer for a quick snack option. Serve with a side of veggies and a small glass of milk.
Check out this recipe
Frozen Yogurt Bark
Frozen yoghurt bark is simply yoghurt frozen on a tray with lots of different foods stirred through and/or added to the top of the yoghurt. It is very simple to make and can be easily customized to suit taste.
Check out this recipe
Banana & Nut Butter Tortilla Roll Ups
Spread a tortilla with peanut butter, place a banana onto the tortilla and roll it up. Cut into equally sized pieces and you have your healthy snack.
2 Ingredient Banana Pancakes
These banana pancakes are made with only two ingredients (banana and egg) and are a great finger food snack for kids.
Check out this recipe
Baked Chickpeas with Fresh Fruit
This is a good choice for kids who love crunchy snacks. Bake seasoned chickpeas in the oven or air-fryer. Serve with some fresh fruit or vegetables
Check out this recipe
Banana Chia Pudding
A fantastic make-ahead snack for kids. Whip it up in under 5 mins and then let the chia seeds do their magic.
Check out this recipe
Other Super Simple 5 Minute Snack Ideas
- Cheese Cubes with Sliced Pear
- Half a Bagel with Cream Cheese and Cucumber Slices
- Cheese and Pineapple Cube Skewers
- Cheese and Crackers with Grapes
- ½ Sandwich with Carrot Sticks
- Piece of Fruit & Handful of Nuts
- Cottage cheese with fresh fruit or fruit puree
- Cucumber "Sandwiches" - Slices of cucumber with pate,cream cheese or small slices of cheese/ham sandwiched between two slices
- Leftovers
In a nutshell...
Many children get hungry between meals and need snacks. The key to successful snacking is considering not only what you serve your children but also when you serve it.
Healthy snacks for kids should be satisfying, nutritious and provided at set times.
Look to serve whole foods that contain at least one of these nutrients - protein, fibre or healthy fats and use snack time as an opportunity to help reach your children's daily target of fruit and vegetables.
NOTE: The information contained in this website is for general information purposes only and is not meant to substitute professional dietary advice or treatment. Please refer to my Nutrition Disclaimer for full information.
REFERENCES
- Wang, D.; van der Horst, K.; Jacquier, E.F.; Afeiche, M.C.; Eldridge, A.L. Snacking patterns in children: A comparison between Australia, China, Mexico, and the US. Nutrients 2018, 10, 198.
- Njike, Valentine & Garvin, Teresa & Shuval, Omree & Shuval, Kerem & Edshteyn, Ingrid & Kalantari, Vahid & Yaroch, Amy. (2016). Snack Food, Satiety, and Weight. Advances in Nutrition: An International Review Journal. 7. 866-878. 10.3945/an.115.009340.
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Meet Amy
Amy Whiteford runs the blog Healthy Little Foodies. She is a mum to two, has a BSc (Hons) Food Science, PGDE Primary Education and a Certificate in Childhood Nutrition. She uses her experience and knowledge to create healthy and delicious recipes for kids. Explore the site for creative ideas, tips, and inspiration! Read more
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