Far from spoiling your child’s appetite, snacking done right can be essential to a balanced diet. And, teaching your kiddos the proper approach to snacking can set them up for success with mealtimes and munchies in the future.
The problem is, coming up with fun, intriguing, and delicious bites can feel a bit daunting and time-consuming. However, with an arsenal of healthy snacks ready to be dished out at just the right moment, you can help manage your kids’ rumbling tummies and hangry attitudes while keeping their energy levels steady.
We’re here to show you how with some of our favorite easy snack ideas for kids.
19 Satisfying Snack Ideas for Your Kiddos
Don’t be afraid to think outside the (lunch) box when creating snacks for your little ones. Here are 19 easy snack ideas for kids to get you through the next two weeks.
Quick, Nutrient-Dense Grab-and-Go Snacks
For when you need a pick-me-up that won’t let you down:
- Perfect Bar Mini: All the mouthwatering and better-for-you ingredients in a perfectly portioned package for little ones. Our Perfect Bar Minis don’t just taste downright delicious — they’re packed with 20+ superfoods, six grams of whole food protein, organic honey, and more. Enjoy it at home fresh from the fridge or throw it into your bag for your kiddos to enjoy on the go.
- Pair string cheese with whole-grain crackers and a few cherry tomatoes for a simple, satisfying snack.
- Enjoy a Greek yogurt tube on the go, and for a fun twist, freeze it for a creamy, popsicle-like treat or sprinkle with granola before eating.
- Whip up nut-free energy bites using oats, sunflower seed butter, and organic honey, then roll them in shredded coconut or mini chocolate chips for extra flavor.
- Make a quick trail mix with dried fruit, whole-grain cereal, and seeds like pumpkin or sunflower for crunch, perfect for a midday boost.
- Pack mini hummus cups with whole-grain pita chips and sprinkle with paprika or a few sesame seeds for extra taste.
- Keep it simple with applesauce or fruit puree pouches, and for a fun variation, stir in a pinch of cinnamon or a few soft granola pieces.
Fresh Fruit and Veggie Pairings
For when you need something fresh that your kids won’t turn up their noses at:
- Take apple slices and pair them with nut butter, adding a few raisins or chia seeds on top for extra texture.
- Serve baby carrots with a side of ranch or hummus, and try adding a few cucumber sticks or snap peas for a colorful veggie platter.
- Top cucumber rounds with cream cheese and a sprinkle of everything bagel seasoning or finely chopped fresh herbs.
- Fill celery sticks with a yogurt-based dip and add a few dried cranberries or pomegranate seeds for a sweet contrast.
- Pair juicy grapes with cubes of your favorite cheese, and for extra flair, add a few whole-grain crackers or nuts if no allergies exist.
- Slice colorful bell peppers and serve with guacamole, sprinkling a pinch of chili powder or lime zest for extra zing.
Simple Protein-Packed Options
For when you’re looking for a more substantial bite in between meals:
- Sprinkle hard-boiled eggs with paprika or drizzle in hot honey for an eggs-tra special bite.
- Grab the perfect pairing of turkey and cheese and roll it up into an easily portable, hand-held snack — great for on the way to soccer practice or in between homework assignments.
- For a sweet and savory snack, mix pineapples or berries into cottage cheese.
- Customize chickpeas with your favorite seasonings — whether that be garlic, sea salt, or oregano — and pop them in the oven to roast.
- Lightly salt edamame pods for a snappy snack that’s as tasty as it is good for you.
- Lather a rice cake with peanut butter — or an alternative spread like nut butter— and top with dark chocolate or banana slices.
Mastering Snack Time With Intention
Kids of all ages have different dietary needs — and snacking serves a different purpose during different developmental milestones. Therefore, it’s essential to keep snacking habits age-appropriate. Tailor your family’s snack system to each child’s nutritional needs and make sure you get the timing right.
Younger children don’t have the control and self-awareness to develop their own healthy eating habits, so you’ll need to guide them in the right direction. For instance, little ones still learning how to articulate their feelings may say they’re “hungry” when really they’re just restless.
On the other hand, tweens and teens can seem so independent that their eating habits may be a mystery even to their parents. However, older kids still require school snacks with sufficient energy to sustain them throughout all their classes, assignments, extracurricular activities, and social engagements.
Here are three things to keep in mind for smart snacking:
Portion Control
Unlike adults who need around 2,000-2,400 calories a day — depending on activity levels — kids only need about 1,000-1,600 calories until they turn 13. That means portion control is critical. But beyond that, ensuring your children are eating food with wholesome ingredients that's fueling them and filling them up is key. This goes for any healthy snack ideas you want them to try, as well as your little one's school lunch and main dishes at home.
Timing
The time of day your kids snack is almost as important as what they snack on. It’s recommended that snacks be given out two hours before the next meal, so these bites to eat don’t interfere with actual mealtime. And, because snacking is simply meant to fuel your little ones and keep them energized, avoid giving them out as good behavior. This sets up food to be looked at as a reward system, when it’s actually a pivotal part of a healthy lifestyle.
In general, kids should snack at regular, predictable intervals throughout the day, staying away from either constant grazing or saying no to snacks altogether.
Choice
Though they’re young, making choices — even small ones — can ensure children continue to develop positive problem-solving skills. Try storing adult-approved bites in a kid-friendly cabinet or a designated drawer in the fridge, enabling them to go and grab a snack during the proper time. You can also make colorful produce available in the fruit bowl on the counter.
Another fun way to introduce choice in your kids’ lives is by having them help you make the snack. Get all the necessary ingredients out, and have them assist with assembly. This will give them confidence in the kitchen, and it’s a great way for you to spend quality time together.
Find a Snack That’s Just Right
Our Perfect Bar Minis are pretty special. Not only are they packed to the brim with 20+ superfoods, six grams of whole food protein, organic honey, and other essential nutrients, but your kids will love the flavor options. From the delicious cookie-dough texture of our Double Chocolate bar or the nutty taste of our Peanut Butter bar, these lunch box-sized treats will be a favorite for even the picky eater in your household.
Explore our Mini collection to find the right flavor for your mini.
Kid Snack Time FAQs
What defines a balanced, healthy snack for children?
A better-for-you snack should focus on its ingredients and the energy it will give your kiddos. These bites should include a mix of protein, fiber, healthy fats, and complex carbohydrates. When combined, these elements will give little ones just what they need to grow big and strong and stay focused and happy from sunup to sundown.
How can parents incorporate protein easily?
Perfect Bar Minis are a quick bite that can have a big impact on protein intake for your little ones. Many of the bars have at least five grams of protein. So, even though this packaged snack looks small, it’s mighty nutritious.
You're looking for an easy, no-cook, healthy snack recipe? Here are a few you can whip up in a flash:
Here are some easy, no-cook, healthy snack recipes you can whip up in a flash:
- Yogurt parfait: Greek yogurt + granola + berries.
- Snack skewers: Cubed cheese, grapes, and turkey on toothpicks.
- Fruit kabobs: Alternating chunks of melon, strawberries, and bananas.
- DIY lunchables: Whole-grain crackers, sliced meats, and cheese squares.
- Banana sushi: Banana rolled in a tortilla with nut/seed butter, sliced.
- Trail mix jars: Kids mix their own using dried fruit, cereal, seeds, and pretzels.
Also, find super delicious recipe ideas here for further inspiration!
