Here is a list of kid-friendly snacks that are both healthy and delicious.
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| Staying at Home with Kids: Healthy Snacks Your Kids Will Love! |
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.
Banana oat cookies :
Ingredients:
3 ripe bananas, mashed
1/3 cup (80 ml) of coconut oil
2 cups (160 grams) of rolled oats
1/2 cup (80–90 grams) of mini chocolate chips or dried fruit
1 teaspoon (5 ml) of vanilla
Mix all ingredients in a bowl. Place spoonfuls of the cookie mixture onto a greased cookie sheet and bake for 15–20 minutes at 350°F (175°C).
Sweet potato fries :
Ingredients:
1 fresh sweet potato
1 teaspoon (5 ml) of olive oil
Sea salt
Peel and slice the sweet potato. Toss the potato in olive oil and sprinkle it with sea salt. Bake on a cookie sheet at 425°F (220°C) for 20 minutes.
Kale chips :
Ingredients:
1 small bunch of kale
1 tablespoon (15 ml) of olive oil
1 teaspoon of garlic powder
1/4 teaspoon of salt
Tear the kale into pieces, then wash and thoroughly dry it. Toss it in the olive oil and seasonings. Spread it out on a cookie sheet and bake it at 350°F (175°C) for 10–12 minutes. Watch the oven carefully, as the kale can quickly burn.
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.
Peanut butter and banana quesadilla :
Ingredients:
1 whole-wheat tortilla
2 tablespoons (30 grams) of peanut butter
1/2 of a banana
1/8 teaspoon of cinnamon
Spread the peanut butter over the entire tortilla. Slice the banana and arrange the slices on half of the tortilla. Sprinkle the cinnamon over the bananas and fold the tortilla in half. Slice it into triangles before serving.
Just be sure to buy peanut butter without added sugar or vegetable oils.
In Addition :
Yogurt :
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 system.
Nuts :
Nuts are high in healthy fats, along with fiber and antioxidants. Dietary fat is important for supporting growth in children.
Nevertheless, nuts can be a choking hazard, so make sure your child is able to handle the texture before giving nuts as a snack.
Trail mix :
As long as your child is not allergic to nuts, trail mix is a healthy snack for kids to eat on the go.
Most commercial trail mixes contain chocolate candies, which are high in sugar, but you can easily make your own at home.
For a healthier version, mix nuts, dried fruit, and a whole-grain cereal.
Oatmeal :
Oatmeal is a healthy breakfast for kids but also makes a great snack.
Oats are high in soluble fiber, which increases the number of beneficial bacteria in the digestive tract, along with other health benefits (13Trusted Source).
Skip flavored packets, which are high in sugar, and make your oatmeal with whole, rolled oats. Add about 1/8 teaspoon of cinnamon and some diced apples for sweetness.
If you make the oatmeal with milk instead of water, it will add some additional protein and calcium.
What’s more, some studies note that children who eat cheese are less likely to get cavities (20Trusted Source, 21Trusted Source).
Veggie pita pocket :
Some parents think it’s hard to get their kids to eat vegetables. But if you make it fun for them, they’re more likely to try the veggies.
Spread some hummus in a whole-wheat pita pocket and slice up raw veggies, such as carrots, cucumbers, lettuce, and bell peppers. Let your child pick a few veggies and fill the pita.
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.
Banana oat cookies :
Ingredients:
3 ripe bananas, mashed
1/3 cup (80 ml) of coconut oil
2 cups (160 grams) of rolled oats
1/2 cup (80–90 grams) of mini chocolate chips or dried fruit
1 teaspoon (5 ml) of vanilla
Mix all ingredients in a bowl. Place spoonfuls of the cookie mixture onto a greased cookie sheet and bake for 15–20 minutes at 350°F (175°C).
Sweet potato fries :
Ingredients:
1 fresh sweet potato
1 teaspoon (5 ml) of olive oil
Sea salt
Peel and slice the sweet potato. Toss the potato in olive oil and sprinkle it with sea salt. Bake on a cookie sheet at 425°F (220°C) for 20 minutes.
Kale chips :
Ingredients:
1 small bunch of kale
1 tablespoon (15 ml) of olive oil
1 teaspoon of garlic powder
1/4 teaspoon of salt
Tear the kale into pieces, then wash and thoroughly dry it. Toss it in the olive oil and seasonings. Spread it out on a cookie sheet and bake it at 350°F (175°C) for 10–12 minutes. Watch the oven carefully, as the kale can quickly burn.
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.
Peanut butter and banana quesadilla :
Ingredients:
1 whole-wheat tortilla
2 tablespoons (30 grams) of peanut butter
1/2 of a banana
1/8 teaspoon of cinnamon
Spread the peanut butter over the entire tortilla. Slice the banana and arrange the slices on half of the tortilla. Sprinkle the cinnamon over the bananas and fold the tortilla in half. Slice it into triangles before serving.
Just be sure to buy peanut butter without added sugar or vegetable oils.
In Addition :
Yogurt :
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 system.
Nuts :
Nuts are high in healthy fats, along with fiber and antioxidants. Dietary fat is important for supporting growth in children.
Nevertheless, nuts can be a choking hazard, so make sure your child is able to handle the texture before giving nuts as a snack.
Trail mix :
As long as your child is not allergic to nuts, trail mix is a healthy snack for kids to eat on the go.
Most commercial trail mixes contain chocolate candies, which are high in sugar, but you can easily make your own at home.
For a healthier version, mix nuts, dried fruit, and a whole-grain cereal.
Oatmeal :
Oatmeal is a healthy breakfast for kids but also makes a great snack.
Oats are high in soluble fiber, which increases the number of beneficial bacteria in the digestive tract, along with other health benefits (13Trusted Source).
Skip flavored packets, which are high in sugar, and make your oatmeal with whole, rolled oats. Add about 1/8 teaspoon of cinnamon and some diced apples for sweetness.
If you make the oatmeal with milk instead of water, it will add some additional protein and calcium.
What’s more, some studies note that children who eat cheese are less likely to get cavities (20Trusted Source, 21Trusted Source).
Veggie pita pocket :
Some parents think it’s hard to get their kids to eat vegetables. But if you make it fun for them, they’re more likely to try the veggies.
Spread some hummus in a whole-wheat pita pocket and slice up raw veggies, such as carrots, cucumbers, lettuce, and bell peppers. Let your child pick a few veggies and fill the pita.
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