20 Healthy Snack Ideas for Kids

A Pediatric Dietitian’s Snacking Tips to Keep Your Little Ones Fueled! 

As a Pediatric Dietitian, I often get questions about snacks for kids. Parents and caregivers frequently ask whether snacks are necessary, how often they should be served, and what types of snacks are best. While we are fortunate to have a wide variety of snacks to choose from on the market, striking a balance between satisfying your child’s cravings while also ensuring they are well nourished can be tricky. 

If you are a parent and need guidance around snacks, look no further! In this blog post, I will discuss the importance of snacks for kids and provide you with snacking tips to keep your little ones happy and healthy! 

Why Are Snacks Important for Kids?

Believe it or not, snacks can be just as important as meals to support your child’s growth and development. Offering snacks throughout the day can have many benefits, including:  

 1. Providing an Energy Boost

Children need a consistent supply of energy throughout the day to support growth and fuel for activities. Having snacks in between regular meal times can help ensure they are getting the energy they need! 

 2. Regulating Hunger

As described in Ellyn Satter’s Division of Responsibility, we want to treat kids as the experts of their bodies and trust that they know how much to eat. Offering snacks between meals helps create structure with food offerings and can provide kids with plenty of opportunities to check in and tend to their hunger.  

3. Nutrient Intake

Whether you have a child with a smaller appetite or with a diet that is limited in variety, snacks can serve as a nutritional safety blanket to help squeeze in some extra nutrients throughout the day. Snacks can also help ensure your child has gotten enough food, especially if they didn’t eat very much at the previous meal.  

4. Healthful and Soulful Eating

Snacks can incorporate foods that are both nutritious and delicious for your child to enjoy! They can also provide opportunities to explore new and/or unfamiliar foods.  

What’s in a Snack?

While all foods can fit into a nutritious snack, I often encourage parents to use this framework for snack planning: 

Step 1

Choose a food that is either a grain or starch, a vegetable or a fruit. These food groups are responsible for providing energy and fibre to promote satiety.

Step 2

Choose a food that is a protein and/or fat. These foods promote satiety and help provide more longstanding energy. 

Here are just a few examples of snacks that use this framework: 

• Crackers & Cheese 
• Fruit & Yogurt  
• Veggies & Hummus  
• Toast & Peanut Butter  

Consider some of your child’s favourite foods… how would you incorporate them into a balanced snack? 

20 Healthy Snack Ideas for Kids 

1. Blueberry Oat Muffins – great for on-the-go or for school lunch boxes 
2. Homemade Granola– serve with milk or yogurt and add fruit for an easy snack or breakfast idea!  
3. Peanut Butter & Jam Rolls from Delish.com 
4. Summit Cookies by Health Stand Dietitian, Courtney Skanderup 
5. Spinach and Turkey Pinwheels from TasteofHome.com 
6. Frozen Yogurt Bark – this is a fun snack that kids can help make. You can also mix and match your toppings! 
7. Chocolate Hummus from mykidslickthebowl.com – this is a fun twist on regular hummus that is high protein! Try serving with pretzels and/or fruit. 
8. Pumpkin Oatmeal Bars from mjandhungryman.com – These bars pack a ton of nutrition and are a fun recipe for fall! 
9. Grandma’s Vanilla Pudding by Health Stand CEO, Andrea Holwegner. This calcium-rich snack is great topped with fresh berries and/or sliced banana 
10. Homemade Roasted Chickpeas by Health Stand Dietitian, Shauna Kime
11. Banana Berry Bread by Weelicious.com 
12. Sunflower Seed Butter from mykidslickthebowl.com – A great nut-free and protein-rich snack for school! Try serving with crackers and/or sliced fruit  
13. Cheesy Broccoli Bites by Health Stand Dietitian, Shauna Kime 
14. Pepperoni Pizza Rolls by AheadofThyme.com 
15. Monster Smoothie by Health Stand Dietitian, Shauna Kime. You can also try freezing this into popsicle molds for a cold treat! 
16. Popcorn Bars by mykidslickthebowl.com- Another nut-free bar that is great for school lunches 
17. Easy No-Bake Energy Bites from yummytoddlerfood.com  
18. Easy Veggie Muffins by mjandhungryman.com  
19. Easy Apple Snacks from mykidslickthebowl.com  
20. Lastly, CEO Andrea Holwegner’s Award Winning Cocoa Energy Bars 

Snacks play an important role in your child’s diet, providing them with the essential nutrients and energy they need to thrive. Selecting snacks from a variety of food groups will not only satisfy their nutritional needs but their taste buds as well!  

Whether your kids are in the mood for something sweet, salty, smooth, or crunchy, these snack ideas are sure to be a hit! 

Looking for more even more snack ideas for kids? Check these out: