Getting kids to eat healthy while still catering to the things that they like can be difficult. And, if you find yourself on the go a lot, snacks are probably a part of your day-to-day schedule. Finding nutritious, filling snacks for your kids may seem like a battle. We’ve collected 10 healthy, on-the-go snack options. There’s something on this list for every child!
Layered yogurt and fruit with granola topping makes a perfect yogurt parfait snack. Photo from General Mills
1Yogurt Parfait
Yogurt is an excellent snack for kids because it’s a good source of protein and calcium. Calcium is especially important for kids’ developing bones. Some yogurts also contain live bacteria, which benefit the digestive tract. Choose plain, full-fat yogurt and add in fruit, honey, granola, or whatever your kids like for their yogurt.
Classic snack that many remember eating as a kid; share the memories with this kid-friendly ants on a log. Photo from eatingwell.com.
2Celery with peanut butter and raisins
Classically known as “ants on a log”, this is a great way to build in veggies and protein. Cut a stalk of celery into three or four pieces, spread peanut butter inside the celery, and arrange a few raisins on top of the peanut butter. If your child is allergic to peanut butter or going to be around other children with peanut allergies, sun butter is a great allergy-friendly alternative that still tastes great.
This trail mix is an antioxidant blend with raisins, cranberries, nuts, and seeds. Choose your own ingredients to make your own fun mix. Photo from The Harvest Kitchen.
3Trail Mix
While you can certainly buy this, making your own trail mix is a ton of fun, and you can choose exactly what is in it. Buy some mixed nuts, dried fruit, sunflower or other seeds, and mix it all together in a big bowl. ADD M&M’s for a special treat.
This kid-packaged treat is super simple and healthy. Cut some cheese cubes and pair with a healthy serving of fruit. Picture from myfoodandfamily.com.
4Cheese and Fruit
Cheese is a great source of calcium with a great balance of protein and fat. It also helps to round out your child’s diet with other needed nutritional requirements for proper growth. Further, protein keeps them full enough to get them to the next meal. I like to pair cheese with a serving of grapes or apples.
You’d be surprised what you can get your kids to eat in terms of veggies. Let them pick the veggies and pair it with a pita pocket for the perfect snack. Photo from foodnetwork.com
5Veggie pita pocket
While not all kids will go for this, it’s a super healthy and quick snack that provides some great veggies. Pair sliced carrots, cucumbers, lettuce, and bell peppers with some hummus spread and fill the pita.
Smoothies are a great sweet treat that’s healthy, especially if you can sneak some veggies in there. Photo from delish.com.
6Smoothies
This is a great way to provide fruit and veggies in a kid-friendly way. You can use anything from berries, bananas, granola or oats, spinach, and kale and much more. I like to use a little orange juice with yogurt and almond milk for my base and let the fruit add the sweetness rather than adding honey or sugar. My son will beg for these year-round. Check out the recipe below for a quick treat for your whole family.
Berry smoothie
Ingredients for 4 servings:
2 cups (60 grams) of fresh spinach
2 cups (300 grams) of frozen berries
1 cup (240 ml) of plain yogurt
1 cup (240 ml) of whole milk or almond milk
1 tablespoon (20 grams) of honey
Add all ingredients to a blender and blend until smooth.
Sweet, super healthy, and kid friendly. This is one of those rare perfect snacks that they’ll likely ask for all the time. Photo from wellplated.com.
7Energy balls
Energy balls taste like cookie dough but are made with nutritious whole ingredients like ground flax or whole chia seeds which provide a good source of fiber, protein, and antioxidants. Check out the below recipe for a great kid-friendly, healthy sweet treat.
Energy balls
Ingredients:
1 cup (80 grams) of oats
1/3 cup (115 grams) of unfiltered honey
1/2 cup (125 grams) of almond butter
1/2 cup of ground flax seeds (55 grams) or whole chia seeds (110 grams)
1 teaspoon (5 ml) of vanilla
1/2 cup (80 grams) of dried fruit
Mix all the ingredients in a large bowl. Roll the mixture into small balls and refrigerate. For a treat, replace the dried fruit with chopped dark chocolate chips.
This peanut butter and banana quesadilla also adds strawberries, but either way it’s a sweet and savory treat your kids will love. Photo from tasty.co.
8Peanut butter and banana quesadilla
A quesadilla made with peanut butter and banana is healthy and tasty. Take a tortilla and spread the peanut butter (or sun butter) onto it. Then, peel, slice, and place the bananas on top. Feel free to sprinkle some cinnamon and then fold in half. You now have a great treat that your kid will love.
Apples and peanut butter are another one of those super easy and healthy snack. Photo from food.com.
9Apples and peanut butter dip
Peanut butter is a really versatile condiment to pair with fruit and other things. If banana and peanut butter isn’t your kid’s thing, try peanut butter with apple slices. The skin of an apple contains pectin, a soluble fiber that feeds friendly gut bacteria and improves digestive health.
Though we often think of sandwiches as a meal, they’re also pretty balanced and perfect for a snack. There’s a ton of options to cater to your kid too. Picture from thespruceeats.com.
10Half of a Sandwich
Sometimes kids need something a little more hearty. Sandwiches don’t have to be just for mealtime; they also make a great snack that can provide protein and whole grains. You can even pair it with a fruit or veggie for a unique treat. Here are some examples of healthy sandwich combinations:
- cheddar cheese and thinly sliced apples
- mozzarella cheese and tomato slices
- peanut butter and banana slices
- turkey, Swiss cheese, and pickles
- ricotta cheese mixed with finely chopped veggies
- hard-boiled egg, avocado, and tomato
- cream cheese and cucumber slices
This article is brought to you by IvyBrook Academy in Franklin, offering a hands-on, discovery-based approach to learning. IvyBrook Academy, located at 1268 Lewisburg Pike, is a half-day preschool for children ages 2-5.