Kids snacks don't have to be boring. Providing a variety of options
kids can choose from is a great start. Regardless of how old your
kids are, they are going to eat and need 2-3 snacks a day so make
them healthy choices.
Keeping a snack list on the fridge or having a special spot in the
kitchen for kids healthy snacks is another step to healthier eating.
By doing this it will be easier for kids to grab something when they
want or need it. Purge your kitchen of the unhealthy snacks such as
chips, cookies or soda so these poor choices won't even be a
Planned Kids Cooking Curriculum
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Kids Healthy Snacks and Ideas
The best snacking tips for kids are those that include recipes for
healthy snacks but also suggest ways in which to encourage kids to
eat these healthy snacks. It doesn't take a rocket scientist to know
which snack a kid will grab after school if he opens the cupboard
and finds an apple and a bag of sour cream and onion flavored potato
chips. However, kids can be easily fooled when they are craving a
snack and recipes are plentiful which artfully hide healthy things
in foods that don't appear healthy on the outside.
Some kids healthy snacks and ideas include:
Baking muffins, cookies and cakes using applesauce in place of
fat-laden ingredients (butter, oil)
Use oats, nuts, whole wheat flour and dried fruit in bread
desserts (they'll never know)
Substitute low fat frozen yogurt or skim-milk pudding for ice
Cut angel food cake into cubes to be dipped into fruity yogurt
Make your own trail mix snack using 1/4 cup of whole-grain
cereal; 1/4 cup of raisin; two tablespoons of sunflower seeds
and two tablespoon of chopped almonds
Use milk to make instant oatmeal, stir in one teaspoon cocoa
powder, top with strawberries or raspberries
Mini-pizzas made from one tube of refrigerator biscuits,
canned pizza sauce and shredded cheese
Peanut butter and jelly mini-sandwiches on multigrain waffles,
cut into fours
Inventing successful snacking for kids can involve a little
psychology as well. For smaller children who tend to be pickier
about their snacks, offer them another utensil to use instead of the
standard spoon or fork. Let them use toothpicks, tweezers, pretzel
sticks or chopsticks to pick up food like cheese cubes, small
deviled eggs or fruit wedges. Make a game out of who can get the
food into their mouth without dropping it first.
Check out our list of kids
healthy snacks here, print it off (we've included a printable
list) and keep it in your kitchen for a quick grocery list or ideas
for school lunches or on the go kids healthy snacks.
Kids Healthy Snacks Recipes
3 cups oats (not quick cooking)
1 -1/2 cups mixed or whatever nuts you like(cashews, peanuts,
1 cup raisins
1/2 cup coconut
1 cup craisins or other dried fruits
1/2 cup sunflower or pumpkin seeds
1 cup honey
Mix ingredients together and stir until honey coats everything. Pour
into a flat cookie sheet and bake at 250 degrees stirring every 15
minutes. Continue baking for 1 hour or until golden brown.
To make into granola bars add:
3 cups granola mix
1 cup shredded carrots
Beat eggs and carrots together. Add in granola. Place in greased 8x8
pan and bake at 350 degrees for 15 minutes or until golden brown.
Cool and cut into bars. More granola bar recipes
Carrot Pineapple Muffins
1 cup vegetable oil
1 1/2 cups sugar
2 cups white flour
1 cup wheat flour
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon ginger ground
1/2 teaspoon baking powder
2 cups carrots shredded
8-ounce can crushed pineapple, drained
1 cup pecans chopped
In mixing bowl add eggs, oil and sugar. Blend. Stir in flours,
baking soda, salt, ginger and baking powder. Blend together. Stir in
shredded carrots, pineapple and pecans. Place muffin cups in muffin
tin. Bake at 350 degrees 10-15 minutes until toothpick inserted into
muffins comes out clean. You can freeze these and have some on hand
for school lunches as well.
Place in crock pot and cook on low for 8 hours. Allow to cool and
serve for snacks. Freeze in small containers and take out for school
lunches and snacks.
Tropical Smoothie Surprise
1/2 cup orange juice
1/2 cup pineapple, crushed with juice
1/4 cup coconut or cream of coconut
1 small container orange, pineapple, coconut or other yogurt
1/2 cup milk
Blend together in blender. Serve with an umbrella toothpick for fun.
If your kids have a thermos trying putting this in a cold thermos
for their morning snack.
Make teaching easier with our activities and recipes compiled in one easy to read format.
Yogurt Fruit Dip
3 Tablespoons Vanilla yogurt
2 teaspoons honey
1/4 teaspoon cinnamon
Mix ingredients together and place in a small plastic container. Dip
graham crackers or sliced apples.
Lunchbox Fruit Dip
8 oz. pkg cream cheese
3 tablespoons sugar
1 cup sour cream
1 teaspoon vanilla
Mix cream cheese, sugar, sour cream and vanilla together. Store in
the fridge overnight. The next day place in a thermos or small
plastic container. (make sure you use a ice pack in the lunch box.)
Include fresh sliced fruit for dipping.
Angel Food Cake
Angel food cake is a healthy snack that satisfies that sweet craving
but contains very little fat. Cupcakes covered in strawberries or
blueberries offer a snack rich in protein and vitamin C.
1 cup cake flour
1- 1/2 cups white sugar
12 egg whites
1- 1/2 teaspoons vanilla extract
1- 1/2 teaspoons cream of tartar
1/2 teaspoon salt
Sift the flour and 3/4 cup of sugar in one bowl and whip egg whites,
cream of tartar, vanilla and salt in a separate bowl until peaks
form. Slowly add the rest of the sugar to this mixture while still
whipping, then combine the egg white mixture with the dry
ingredients. Don't over mix or the cake may not be as fluffy as it
should be. Bake 45 minutes at 375 degrees in a clean tube pan.
Cinnamon Sugar Pretzels
3/4 cup raisins
3-3/4 cup all purpose flour
1/4 cup brown sugar
1-1/2 tablespoons baking powder
1/2 teaspoon of baking soda
1/2 teaspoon of salt
2 cups plain yogurt
1/4 cup granulated sugar
1 teaspoon of cinnamon
2 tablespoons of butter
Place raisins into a bowl and pour boiling water over them. Cover
and let them soak while you prepare the pretzels. Whisk yogurt and
egg together, then add dry ingredients to this mixture and stir
until thoroughly blended. Drain raisins and then add to dough, which
should be soft. Knead dough several times before cutting into even
ropes. Twist into pretzel shapes and brush pretzels with the sugar,
cinnamon and butter mixture. Bake until tops are light brown.
Frozen Banana Nut Pops
3 bananas, cut in half
1/4 cup peanut butter
1/4 cup chopped nuts
6 popsicle sticks
Take one half of a banana and insert a popsicle stick. Spread banana
with peanut butter. Place nuts on a sheet of waxed paper and roll
banana until covered with nuts. Freeze several hours.
Line a small cookie sheet or casserole dish with wax paper. Blend
yogurt and berries in a blender until smooth. Pour mixture onto your
waxed paper. Place in freezer until frozen. Take out of freezer and
using cookie cutters cut out shapes. Store in the freezer in a
You may need to stop halfway and place back in the freezer if
mixture starts to get too soft.
Healthy Snacks For Busy Nights
What are some easy kids healthy snacks we can make and bring
with us to ballet or sports practice? I see a lot of moms and
kids head for the vending machines and I'd like to avoid doing
Some great ideas your kids can put together is a cream cheese or
peanut butter wrap. It is simple for them to spread cream cheese or
peanut butter on a tortilla and roll it up. They can cover it with
plastic wrap for a later snack or eat it on their way out.
Another idea could be a nuts and cereal mix. You can make this over
the weekend (and snack on it throughout the week) or just before
leaving the house for practice.
Have different nuts available such as peanuts, sunflower seeds,
cashews or almonds are all good choices. Mix them up with dry
cereal, not the sugary kind, such as Cheerios, Corn flakes or Kix.
Add in some dry fruit for a sweet flavor.
One more idea is to buy yogurt drinks that will be something they
can take with them and doesn't require any preparation time. Just
double check your yogurt drink isn't high in sugar.
Being on the go is no excuse to eat poorly. Having a healthy
convenience snack on hand is not only practical, but it keeps you
from visiting the snack machine. Let's take a look a ten of the
healthiest convenience foods around to keep you active, on the go
and, of course, healthy:
Natural Nut Clusters
These little nut clusters are full of
nutrition and great taste. Available at most stores, and in
different nut assortments, nut clusters are naturally made and
limit the amount of preservatives needed in the bag. With just
the right amount of natural sugars and different nuts, a handful
of these snacks will leave you satisfied.
A favorite of grownups and kids alike, yogurt covered raisins hold
a host of benefits. The sweet and salty flavors mesh well
together and provide a range of antioxidants. Great to grab and
go, yogurt covered raisins can provide a healthy snack for
anyone with a sweet tooth.
Trail mix is a great source of protein as well as providing your
fruit servings for the day. Grabbing a small bag of trail mix
will give you the fiber needed to fill your stomach and keep you
satisfied between meals. Choose varieties that are heavy on the
nut, whole grain, and dried fruit, and light on the chocolate.
See these trail mix recipes.
Perfect for the morning rush, protein smoothies are easy to make
and quite versatile. Adding different fruit to the mix can
change your drink from a strawberry banana bliss to a peanut
butter banana dream. You can buy protein powder to boost the
Drying fruit is different than cooking it. When fruit is dried,
the nutrients remain intact because it is not heated over 170
degrees. Fruit has plenty of antioxidant properties and amino
acids, and when dried, the best parts remain. While you wouldn't
want to overload on dried fruit because of the natural sugars
that run rampant, a few servings of dried fruit is a healthy way
to tide you over until dinner.
Bean and Cheese Burrito
While there are plenty of different bean and cheese burritos on
the market, all of them are pretty much the same. You can find
organic, all natural burritos, but most are fairly healthy; just
read the labels. Of course, you can easily wrap up a stash at
home and keep them in the freezer for quick snacks, lunches, or
It is amazing how satisfying soup can be. When choosing a soup
to take along, choose the low sodium and low fat varieties. It
is also important to stick with clear broths or stocks to cut
down on the additives which are needed to keep the milky sauces
With the reduction in fat, salts, and additives, you will be
able to enjoy a great bowl of soup without sacrificing health.
Make your own soup simply at home by mixing a can of broth with
some vegetables, rice, or pasta. Store in single serving
containers in the freezer and you can have a healthy cup of soup
in minutes. Soup recipes
Veggies and Dip
You can enjoy veggies with lots of yummy dip without sacrificing
your good, healthy eating habits. Substituting hummus, baba
ganoush or yogurt for the traditional ranch or blue cheese
dressing, you will be able to enjoy your favorite veggies
without all of the guilt. Try any of these dip
There are a plethora of food bars to choose from. Many of them
are extremely health-conscious and can be a healthy snack.
Oatmeal is a fantastic snack. Not the instant kind, filled with
sugar and artificial flavoring, but the actual kind you make on
the stove. Sure, not often considered a convenience food, but
when you think about the eight minutes it takes to make instant
oatmeal and let it cool and then look at the nine minutes it
takes to make regular oatmeal, you can decide the convenience
for yourself. You may also just like to nibble on raw oatmeal,
or toast it quickly and turn it into a quick granola feast. Here
is an Oatmeal
There is a little bit of sunshine in every box. Raisins are a
great snack for kids. They are ultra-portable and packed with
vitamins and nutrients. It doesn't get much more convenient than
grabbing a little box of raisins on the way out the door.
Prepackaged cheese is one of the best convenience foods around.
String cheese is made with skim milk so is low in fat. It is not
neon orange color; it is natural. When you see cheese that is
neon orange, it has dyes added, which you don't need.
A helping of dairy in a single portable cup. Yogurt is a tasty
and healthy option for kids; it provides calcium, healthy
bacteria and makes for a great fruit dip. Mix in a bit of fruit,
add a topping of granola, and you've got a complete treat.
A light and filling snack anytime day or night. Void of the oils
and salt, popcorn is an incredibly healthy snack. If you need
something for flavor, try some of the all-natural seasonings.
Parmesan cheese packs a lot of flavor in just a few sprinkles. A
combination of dried herbs can make this healthy snack even
better. Try these flavored
Mix it with cinnamon, stir in some strawberry puree, no matter
what you do, applesauce will always be a healthy, convenient
comfort food. Remember how good it was when you were a kid? It
still is one of the all-time favorites. Just keep it handy and
your kids will gobble it up. Here is a recipe for applesauce.
Nature's convenience food. Oftentimes wrapped in its own
convenient package, fresh fruit is easy to tote around and great
for you. To boost the convenience factor for kids, peel a
variety of fruit and package it in zip-lock bags or plastic food
containers. Be sure to squeeze a touch of lemon juice in to make
sure everything stays fresh.
You might not automatically consider this a healthy convenience
food, but it is. The reason is because in order to prevent the
jerky from going rancid, the process calls for trimming the fat
off before it's cured. It's also a great source of protein
without the carbs. The jerky is first marinated and then smoked
which is a preferred method of cooking for people who are health
conscious. Most kids like bacon, and this is a healthier
alternative which is also convenient for on-the-go nibbling.
Pretzels with peanut butter
Just the right amount of creamy-crunchy goodness, pretzels
dipped in peanut butter are nutritious and quite portable.
Choose fat free pretzels and natural peanut butter and you'll
have a healthy snack perfect for those days filled with soccer
practice, guitar lessons, or other things that keeps kids and
parents on the run.
Available in a wide variety of flavors, fig newtons are a great
way to pack in some fruit. With only about 20 calories from fat,
this is a great snack for kids with a sweet tooth. These little
nuggets are a very nice option for sugary treats.
Apple Cheese Sandwiches
Core an apple, cut into rings, can use cheese slices or block
cheese and layer between two pieces of apple. For a variation-
spread with peanut butter or cream cheese. Can dot the cream
cheese version with a dried fruit like a cranberry, cherry,
raisin etc. This one could be served open faced if desired.
Cut off a small section of the top of an orange (lid) and then
take out the insides of an orange. Leave the skin intact as a
Fill with food of your choice- we did a variety of fresh fruit
at the time but with today's kids you could easily do yogurt and