27 Healthy and Easy Snacks for Kids, According to a Nutritionist

Children’s bodies and active minds often need extra fuel between meals. However, it’s common to opt for packaged snacks loaded with refined flour, added sugars, and unfamiliar ingredients.

Snack time shouldn’t just be about quelling hunger pangs – it’s a golden opportunity to nourish your child with vital nutrients. Instead of processed foods, let’s prioritize whole foods that satisfy their little tummies and promote their well-being.

But deciding what to give your child can be a challenge, especially with picky eaters. That’s why we’ve rounded up 27 healthy and easy snack ideas for kids to keep them happy throughout the day. These snack ideas are nutritious, fun, and delicious, making snack time highly anticipated.

Best Healthy And Easy Snacks For Kids

We all know that snacks are an important part of a child’s diet, providing them with much-needed energy and nutrients. However, finding healthy snacks that kids will enjoy can be a daunting task for many parents. Here are some of the best options that are both nutritious and simple to make:

1. Fruit Sparklers

Fruit sparklers are a fun, refreshing, and healthy snack idea for kids. They are essentially skewers of fresh fruit that resemble sparklers, making them an exciting and colorful addition to any meal or snack time. Not only do they provide the nutritional benefits of fresh fruits, but they also help stimulate your child’s interest in eating healthier.

Ingredients Needed:

• Variety of fresh fruits (like strawberries, grapes, melons, kiwi, etc.)
• Variety of dried fruits (like apricots, dates, or raisins)
• Bamboo skewers

How to Make Fruit Sparklers:

1. Choose a variety of fresh fruits that your child likes. Wash and cut them into bite-sized pieces.
2. If using, select a few types of dried fruits. Ensure they are soft enough to be threaded onto the skewer.
3. Start threading the fruits onto the bamboo skewer, alternating between different types of fresh and dried fruit for a colorful effect.
4. Repeat this process until all the skewers are filled with fruit.
5. Serve immediately or refrigerate until ready to serve.

2. Veggie Pita Pocket

Veggie Pita Pockets are a delightful and nutritious snack option that can be easily customized to your child’s taste. They are essentially whole-grain pita pockets stuffed with a variety of fresh vegetables and often paired with a flavorful sauce or dip like Greek yogurt or hummus. They’re not just delicious but also packed with fiber, vitamins, and minerals from the fresh ingredients used.

Ingredients Needed:

• Whole grain pita bread
• Variety of fresh vegetables (like lettuce, spinach, cucumber, carrots, etc.)
• Greek yogurt or hummus
• Optional: homemade dill or avocado dip

How to Make Veggie Pita Pocket?

1. Cut the whole-grain pita bread in half to create pockets.
2. Spread a layer of Greek yogurt or hummus inside each pocket.
3. Fill the pockets with a variety of sliced or chopped fresh vegetables.
4. If desired, add a dollop of homemade dill or avocado dip for extra flavor.
5. Serve immediately or wrap in foil for a convenient on-the-go snack.

3. Whole Grain Crackers & nut butter

This is one of the best healthy snack ideas for kids when you’re in a hurry. It’s an easy and delicious way to provide your child with whole grains, protein, and healthy fats. Whole grain crackers are made from whole wheat, oats, or other nutritious grains, making them a better option than traditional refined flour crackers. When paired with nut butter like peanut or almond butter, this snack becomes a filling and satisfying choice for your child.

Ingredients Needed:

• Whole grain crackers
• Your choice of nut butter (such as almond, peanut, or cashew butter)

How to Make Whole grain crackers & nut butter?

1. Select your preferred type of whole grain crackers and nut butter.
2. Spread a generous layer of nut butter onto each cracker.
3. If desired, you can top the nut butter with slices of banana or a sprinkle of chia seeds for extra nutrients.
4. Serve immediately, or store in an airtight container to enjoy later.

4. Cottage Cheese

This is a great healthy snack option for kids as it provides a good source of protein and calcium. Cottage cheese can be served plain or with added toppings like fresh fruit, nuts, and seeds for added flavor and texture. It’s a versatile snack that can be eaten on its own or used as a dip for fruits or vegetables. This is the best source of selenium, vitamin B12, and calcium, that gives your children a healthy tummy. However, you can use this as a snack only for children who are older than 1 year.

5. Fruit Smoothie

A fruit smoothie is a delightful blend of various fruits and a liquid base, often milk or yogurt. It’s an excellent source of vitamins and minerals, providing a significant amount of Vitamin C and potassium. Depending on the ingredients used, it may also provide calcium and protein.

Ingredients Needed:

• Assorted fruits (berries, bananas, apples, etc.)
• 1 cup of milk or yogurt
• Sweetener (optional)

How to make fruit smoothie?

1. Combine your chosen fruits, milk or yogurt, and naturally sweetened (if using) in a blender.
2. Blend until smooth and creamy.
3. Serve immediately, garnishing with a few pieces of fruit if desired.

6. Banana Oat Cookies

Banana oat cookies are a simple, nutritious snack that’s great for kids. They’re made with ripe bananas and oats, providing a good dose of dietary fiber, potassium, and energy-giving carbohydrates. This kid friendly snacks are great for traveling, lunch boxes or as a quick healthy breakfast option.

Ingredients Needed:

• 2 ripe bananas
• 1 cup of oats
• Optional add-ins (like nuts, chocolate chips, or dried fruit)

How to make banana oat cookies?

1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a bowl, mash the bananas and then stir in the oats and any add-ins.
3. Drop spoonfuls of the mixture onto the baking sheet, flattening them into cookie shapes.
4. Bake for 10-15 minutes until golden brown.

7. Turkey And Avacado Roll-up

Turkey and avocado roll-ups are an easy, kid-friendly snack that’s high in protein and healthy fats. The turkey provides lean protein, while the avocado offers healthy monounsaturated fats. The addition of bell peppers adds a crunch, along with a dose of Vitamin C and other nutrients.

Ingredients needed:

• Sliced turkey
• Avocado, sliced
• Bell peppers, thinly sliced
• Garlic powder, salt, and pepper to taste

How to make Turker and avacado roll-up?

1. Lay out a slice of turkey and place a slice of avocado and a few strips of bell pepper on top.
2. Season with garlic powder, salt, and pepper.
3. Roll up the turkey slice and secure with a toothpick if needed.
4. Repeat with the remaining slices.

8. Toaster Pitta Pockets

Toaster pitta pockets are a versatile and easy-to-make snack or meal. They can be filled with a variety of ingredients, making them a great option for using up leftovers. Plus, they’re a good source of fiber and can be a source of protein, depending on the filling.

Ingredients Needed:

• Pitta bread
• Your choice of filling (such as hummus, cream cheese, salad, grilled or raw vegetables, or leftover roast chicken)

How to make toaster pitta pockets?

1. Toast the pitta bread until it puffs up and is golden brown.
2. Let it cool slightly, then cut open one end to create a pocket.
3. Fill with your chosen ingredients.
4. Serve immediately.

9. Yogurt

A protein-rich snack that’s also a good source of probiotics, yogurt is a great healthy snack for kids. Opt for plain and unsweetened varieties and add fresh fruits, nuts, or honey for added flavor. You can also make your own homemade yogurt using this easy recipe:

Ingredients Needed:

• 4 cups of whole milk
• 1/4 cup of plain yogurt with live and active cultures

How to Make Homemade Yogurt?

1. Heat the whole milk in a saucepan over medium heat until it reaches 180°F, stirring occasionally.
2. Remove from heat and let it cool down to 110°F.
3. In a small bowl, mix together the 1/4 cup of plain yogurt with a few spoonfuls of the warm milk.
4. Pour the mixture into the remaining warm milk and stir well.
5. Cover and let it sit in a warm place for 8-12 hours until thickened.
6. Refrigerate for at least 2 hours before serving.
7. Serve with fresh toppings or use as a base for fruit smoothies.

10. Baked sweet potatoes fries

Baked sweet potato fries are a healthier alternative to traditional fries. They’re high in fiber, vitamin A, and other nutrients. Plus, they have a delicious, naturally sweet flavor that makes them a hit with kids and adults alike. This snack recipes is easy to make and can be served as a side dish or evening snack.

Ingredients Needed:

• Sweet potatoes
• Olive oil
• Salt and pepper

How to make baked sweet potatoes fries?

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Cut the sweet potatoes into even-sized fries.
3. Toss with olive oil, salt, and pepper.
4. Spread out on the baking sheet in a single layer.
5. Bake for 20-25 minutes, flipping halfway through, until crispy and golden.

11. Peanut butter and banana quesadilla

A peanut butter and banana quesadilla is a quick and easy snack that’s full of flavor. It’s a great source of protein from the peanut butter, and bananas provide potassium and other nutrients. This is a fun twist on the traditional quesadilla that’s sure to be a hit.

Ingredients Needed:

• Tortillas
• Peanut butter
• Banana, sliced

How to make peanut butter and banana quesadilla?

1. Spread peanut butter on one side of a tortilla.
2. Arrange banana slices over half of the tortilla.
3. Fold the tortilla in half over the bananas.
4. Cook in a non-stick pan over medium heat until golden brown on both sides.

12. Rainbow fruit skewers

Rainbow fruit skewers is one of the healthy snack ideas that’s not only visually appealing but also packed with nutrients. Each color of fruit offers different health benefits, providing a wide array of vitamins and antioxidants. Plus, with no added sugar, they’re a snack you can feel good about.

Ingredients Needed:

• Raspberries
• Strawberries
• Tangerine segments
• Peeled mango cubes
• Peeled pineapple chunks
• Peeled kiwi chunks
• Blueberries
• Red grapes

How to make rainbow fruit skewers?

1. Prepare all your fruit by washing and cutting them into bite-sized pieces.
2. Thread the fruits onto skewers in the order of the rainbow (Red: strawberries or raspberries, Orange: tangerine segments, Yellow: pineapple chunks, Green: kiwi chunks, Blue/Indigo/Violet: blueberries and red grapes).
3. Serve immediately or refrigerate until ready to eat.

13. Carrot And Hummus Roll-ups

Carrot and hummus roll-ups are a quick and easy snack cuisine that’s perfect for on-the-go snacking or lunchboxes. They’re rich in fiber from the carrots and hummus, and provide protein and healthy fats. This healthy snacks for kids provide a delicious crunch and are an excellent way to get your child to eat more vegetables.

Ingredients Needed:

• Large carrots
• Your favorite hummus
• Whole wheat tortillas

How to make carrot and hummus roll-ups?

1. Peel the carrots and cut them into thin sticks.
2. Spread a generous layer of hummus onto a whole wheat tortilla.
3. Arrange the carrot sticks on top of the hummus.
4. Roll up the tortilla tightly, then slice into bite-sized pieces.

14. Turkey and pepper pittas

Turkey and pepper pittas are a healthy snack that’s high in protein and packed with flavor. The turkey provides lean protein, while the bell peppers add a satisfying crunch and a dose of vitamin C. This is an easy, nutritious option for lunch or a quick snack.

Ingredients Needed:

• Pittas
• Sliced turkey
• Bell peppers, thinly sliced
• Optional: hummus or mayonnaise for spread

How to make turkey and pepper pittas?

1. Toast the pittas until they’re warm and slightly crispy.
2. Cut an opening at one end of each pitta to create a pocket.
3. Spread a thin layer of hummus or mayonnaise inside the pitta, if using.
4. Fill the pittas with slices of turkey and bell peppers.
5. Serve immediately or pack for a later snack.

15. Hard-boiled eggs & soldiers

Hard-boiled eggs with soldiers (strips of toast) is a classic, wholesome snack that’s loved by kids and adults alike. Eggs are a great source of high-quality protein and several important nutrients, while whole grain toast adds fiber and complex carbohydrates.

Ingredients Needed:

• Eggs
• Whole grain bread

How to make hard boiled eggs & soldiers?

1. Place the eggs in a pot and cover with cold water.
2. Bring the water to a boil, then reduce the heat and let the eggs simmer for 9-12 minutes.
3. While the eggs are cooking, toast the bread and cut it into narrow strips, or “soldiers”.
4. Once the eggs are done, place them in egg cups and slice off the top.
5. Dip the toast soldiers into the yolk and enjoy.

16. Frozen Fruit Popsicle

Frozen fruit popsicles are refreshing and healthy snacks that’s perfect for hot summer days. Made with real fruit and no added sugars, these popsicles are full of vitamins and fiber. Plus, they’re fun and easy to make – a great activity to do with kids.

Ingredients Needed:

• Various fruits (like berries, kiwi, peaches)
• 100% fruit juice or coconut water

How to make frozen fruit popsicle stick?

1. Cut the fruits into small pieces.
2. Fill popsicle molds with the cut fruit.
3. Pour the fruit juice or coconut water into the molds, until the fruit is fully covered.
4. Insert popsicle sticks into the molds.
5. Freeze for at least 4 hours, or until fully frozen.

17. Fruitburst Muffins

Fruitburst muffins are a delicious, nutrient-packed snack that’s perfect for breakfast or any time of day. Made with whole grains from rolled oats and bursting with fresh fruit, these muffins are a tasty way to get some extra fiber and fruit into your diet.

Ingredients Needed:

• Whole wheat flour
• Baking powder
• Baking soda
• Salt
• Cinnamon
• Eggs
• Honey or maple syrup
• Milk
• Vanilla extract
• Rolled oats (optional)
• Your choice of fresh fruit (like berries, chopped apples or peaches)

How to make fruitburst muffins?

1. Preheat your oven to 375°F (190°C) and line a muffin tin with paper liners.
2. In a large bowl, combine the rolled oats, whole wheat flour, baking powder, baking soda, salt, and cinnamon.
3. In another bowl, whisk together the eggs, honey or maple syrup, milk, and vanilla extract.
4. Pour the wet ingredients into the dry ingredients and mix until just combined.
5. Fold in the fresh fruit.
6. Divide the batter among the muffin cups.
7. Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

18. Chickpea & Red pepper dip

Chickpea and red pepper dip is a great healthy snacks idea for kids that can be served with crackers, pita bread, or fresh vegetables. It’s packed with protein and fiber from the chickpeas and essential vitamins from the red peppers. This snack is not just nutritious but also flavorful and easy to prepare.

Ingredients Needed:

• 1 can of chickpeas, drained and rinsed
• 1 red pepper, roasted and chopped
• 2 cloves of garlic, minced (also add chili powder if you want)
• 2 tablespoons of olive oil
• Juice from half a lemon

How to make chickenpea & red pepper dip?

1. In a food processor, blend the chickpeas, red pepper, garlic, olive oil, and lemon juice until smooth.
2. Serve with crackers, pita bread, or fresh vegetables for dipping.
3. Store any leftovers in an airtight container in the fridge for up to 3 days.

19. Candy Corn Cobs

Candy corn cobs are a fun and creative snack idea that kids will love. This healthy twist on traditional candy corn uses fresh fruit instead, making it a colorful and nutritious treat for your child. Candy corn cobs are also an excellent opportunity to introduce new fruits to your child and encourage them to try different flavors.

Ingredients Needed:

• Pineapple, cut into small cubes
• Strawberries, halved
• Bananas, sliced
• Bamboo skewers

How to make candy corn cobs?

1. Start by threading a pineapple cube onto the bottom of the bamboo skewer.
2. Follow with a strawberry half and then a slice of banana on top.
3. Repeat this process, alternating between the three fruits until the skewer is filled.
4. Serve immediately or refrigerate until ready to serve.

20. Copycat Shamrock Shake

Who doesn’t love a good milkshake? But the ones you get from fast-food chains are often loaded with sugar and artificial ingredients. This homemade version of the famous Shamrock Shake is much healthier, as it’s made with real fruits and natural sweeteners.

Ingredients Needed:

• Vanilla ice cream
• Milk
• Mint extract (not peppermint)
• Green food coloring
• Whipped cream for topping

How to make copycat shamrock shake?

1. In a blender, combine the ice cream, milk, mint extract, and a few drops of green food coloring.
2. Blend until smooth and creamy.
3. Pour the shake into a glass and top with whipped cream.

21. Meatball Sub Egg Rolls

Meatball Sub Egg Rolls are a fun twist on the classic meatball sub. They’re crispy, delicious, and perfect for a party appetizer or a unique dinner. They can be made in advance and stored in the fridge or freezer, making them a quick and easy option for busy days.

Ingredients Needed:

• Egg roll wrappers
• Meatballs, cooked
• Marinara sauce
• Mozzarella cheese
• Canola oil for frying

How to make meatball sub egg rolls?

1. Place an egg roll wrapper on a clean surface.
2. In the center of the wrapper, place a meatball, a spoonful of marinara sauce, and a sprinkle of mozzarella cheese.
3. Fold the sides of the wrapper over the filling, then roll it up tightly.
4. Heat the canola oil in a deep fryer or large pot.
5. Fry the egg rolls until golden brown, then drain on paper towels.

22. Ghost Purse Ravioli

Ghost Purse Ravioli is a fun Halloween-themed dish. The ravioli are shaped like little ghosts and filled with your choice of delicious fillings. This spooky snack is sure to be a hit with kids and adults alike.

Ingredients Needed:

• Pasta dough
• Your choice of ravioli filling (such as ricotta cheese and spinach)
• Egg wash (an egg beaten with a little water)
• Black olives or capers for the “eyes”

How to make ghost purse ravioli?

1. Roll out the pasta dough and cut out circles.
2. Place a spoonful of filling in the center of each circle.
3. Fold the dough over the filling, pinching the top to create a “ghost” shape.
4. Use the egg wash to stick two olive or caper “eyes” on each ghost.
5. Boil the ravioli until they float to the top, then drain.

23. Chocolate chips & Protein Shake

A Chocolate Chips & Protein Shake is a delicious and healthy snack or breakfast. It’s packed with protein and has the added treat of chocolate chips. If you have a picky eater, this is a great way to sneak in some extra nutrients while still giving them something they’ll love.

Ingredients Needed:

• Protein powder (chocolate or vanilla flavor)
• Milk or almond milk
• Banana
• Ice cubes
• Mini chocolate chips

How to make chocolate chips & protein shake?

1. In a blender, combine the protein powder, milk, banana, and ice cubes.
2. Blend until smooth.
3. Stir in the mini chocolate chips.
4. Pour the shake into a glass and enjoy.

24. Celery with raisins and peanut butter

Celery with raisins and peanut butter, also known as “ants on a log,” is a classic snack idea loved by kids. Not only is it fun to eat, but it also provides a good balance of protein, healthy fats, and fiber. Peanut butter is also an excellent source of vitamin E and B vitamins, making it a nutritious topping for celery sticks. Raisins add a touch of natural sweetness and are also rich in antioxidants.

Ingredients Needed:

• Celery sticks
• Peanut butter
• Raisins

How to Make Ants on a Log:

1. Cut celery sticks into 3-4 inch pieces.
2. Spread peanut butter inside the groove of each celery stick.
3. Place raisins on top of the peanut butter, resembling ants on a log.
4. Serve immediately or pack them in a container for an easy and healthy snack on-the-go.

25. Apples and peanut butter dip

Apples and peanut butter make for a delicious and healthy snack combination that kids will love. Apples are packed with fiber, antioxidants, and vitamins while peanut butter provides protein and healthy fats. Together, they create a satisfying and nutritious snack that can be enjoyed at any time of the day.

Ingredients Needed:

• Sliced apples
• Natural peanut butter (or any nut butter of choice)
• Optional: toppings like raisins, shredded coconut, dark chocolate chips

How to Make Apples and Peanut Butter Dip:

1. Slice apples into wedges or rings.
2. In a small bowl, mix the peanut butter until it becomes smooth and creamy.
3. Dip the apple slices in the peanut butter mixture or spread the peanut butter on top of the apple slices.
4. If desired, add toppings like raisins, shredded coconut, or dark chocolate chips for extra flavor and nutrition.
5. Serve immediately or store in an airtight container for later snacking.

26. Pumpkin Hummus

Pumpkin Hummus is a delicious and seasonal twist on the classic hummus dip. It’s loaded with flavor, fiber, and nutrients from the addition of pumpkin puree. This snack can be enjoyed with whole-grain crackers, veggie sticks, or even as a spread for sandwiches.

Ingredients Needed:

• 1 can of chickpeas (drained and rinsed)
• 1/2 cup of pumpkin puree
• 2 tablespoons of olive oil
• Juice from half a lemon
• Optional: garlic powder, dried herbs, or spices for added flavor

How to Make Pumpkin Hummus?

1. In a food processor, blend the chickpeas until smooth.
2. Add in the pumpkin puree, olive oil, and lemon juice. Blend until well combined.
3. If desired, add garlic powder or other seasonings for added flavor.
4. Serve with whole-grain crackers or veggie sticks for a nutritious snack.

27. Pea Hummus

This is one of the best healthy snacks for kids to serve in the evening. Hummus is a popular Middle Eastern dip made with chickpeas, but this recipe swaps them out for peas to create a delicious and vibrant green variation. Peas are rich in protein, fiber, and various vitamins and minerals, making this hummus not only tasty but also highly nutritious.

Ingredients Needed:

• 1 cup frozen peas, thawed
• 1/4 cup tahini
• juice of 1 lemon
• 2 cloves of garlic, minced
• Salt and pepper to taste

How to Make Pea Hummus?

1. In a food processor or blender, combine the thawed peas, tahini, lemon juice, and minced garlic.
2. Blend until a smooth and creamy consistency is achieved.
3. Season with salt and pepper to taste.
4. Serve with whole-grain crackers or fresh veggies for dipping.
5. Store any leftovers in an airtight container in the fridge for up to 3 days.

The Bottom Line!

To sum it up, healthy snacks for kids can be delicious, fun, and easy to make. By incorporating a variety of whole foods, you not only provide your child with important nutrients but also help them develop healthy eating habits. Get creative with different flavors and ingredients to keep snack time exciting and enjoyable for your little ones. And remember, involving your kids in the preparation process can make them more likely to try and enjoy new healthy snacks!