6 Nutrient-Packed Snacks Your Kids Will Love

Directly Above Shot Of Hummus With Vegetables On Table
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Cooking for kids can be frustrating so I thought I'd round up a few of my favorite kids' snack ideas. These are all loaded with healthy ingredients and are easy to prepare. Kids will love these dishes and so will adults. These recipes are also perfect for getting your kids active in the kitchen, which is a great way to motivate picky eaters to eat healthier foods.

Homemade Hummus 

You may have an easier time getting kids to eat raw vegetables if you give them something tasty to serve, such as a dip. Hummus is made from chickpeas and sesame seed paste (tahini), so it's rich in healthy fats, fiber, and protein. Hummus can also be served with pita bread, baked chips or crackers.

Ingredients for hummus:

  • 15-ounce can chickpeas, drained and rinsed
  • 1 clove garlic
  • 1⁄4 cup olive oil
  • 2 tablespoons tahini 
  • 1 tablespoon lemon juice
  • 1/4 teaspoon paprika
  • kosher salt

Blend all ingredients in a food processor and serve with carrot slices, broccoli flowerets and baby tomatoes.

Fresh Fruit Smoothie

Smoothies are similar to milkshakes, so they're great for the kid with a sweet tooth. The combination of fresh fruits and wholesome yogurt gives these smoothies protein, antioxidants, calcium, and fiber.

Ingredients for one smoothie:

  • 1/2 cup milk
  • 1/2 cup vanilla yogurt
  • 1 banana, peeled
  • 1/2 cup hulled strawberries
  • 1/2 cup ice cubes.

Blend all ingredients in a high-speed blender until smooth, about 15 to 30 seconds.

Crunchy Roasted Chickpeas

As legumes, chickpeas are high in protein and fiber but not high in calories. Roasting chickpeas gives them a nice crunch. The paprika and chili powder add a bit of flavor. They're easy and fun to make.

Ingredients for roasted chickpeas:

  • 1 15-ouncce can chickpeas, drained and rinsed 
  • 1 tablespoon olive oil
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon sea salt

Preheat oven to 400 degrees Fahrenheit. Combine all ingredients in a large bowl and toss until chickpeas are evenly coated. Spread on a cookie sheet and bake in the oven for 35 to 40 minutes until golden brown and crispy.

Pizza Bagels

Pizza is a kid favorite, but the fat and calories can get out of hand if you serve up a whole pizza. These pizza bagels are a good source of calcium. Use whole grain bagels for extra fiber.

Ingredients for 4 pizza bagels:

  • 2 whole wheat bagels, sliced in half
  • 1 can or jar of pizza sauce
  • 2 to 3 ounces shredded mozzarella cheese
  • 1/2 teaspoon oregano

Preheat oven to 375 degrees Fahrenheit. Place the four bagel halves on a baking sheet and top each one with a spoonful (or two) of pizza sauce. Divide cheese and oregano evenly among the bagel halves. Bake in the oven for about 10 minutes until the cheese is bubbly and starting to turn brown.

Avocado Yogurt Dip 

Here's a tasty veggie dip that’s high in calcium and healthy monounsaturated fats but isn’t too high in calories. Perfect to serve with a plate of fresh veggies or you can use it with baked chips.

Ingredients for avocado yogurt dip:

  • 1 avocado
  • 1 cup non-fat Greek yogurt
  • 1 1/2 tablespoon lemon juice
  • 2 tablespoons chopped fresh cilantro
  • 1/2 teaspoon cumin
  • salt and pepper, to taste

Combine all ingredients except salt and pepper and mix until mostly blended. Taste and add salt and pepper to your liking and mix again until mixture is smooth. 

Cherry Lime Freezer Pops

Cherries and limes are high in vitamin C so these sweet treats are good for your kids. You'll need a set of molds. Plastic popsicle molds are inexpensive and easy to find in stores, or you can make your own with small paper cups and popsicle sticks.

Ingredients for 6 cherry lime freezer pops:

  • 1 cup cherries, either fresh with pits removed or frozen with no sugar
  • 1 cup water
  • 1/4 cup lime juice
  • 1/4 cup honey

Pour all ingredients into a high-speed blender and blend until smooth. Pour into molds. Add popsicle sticks and freeze for at least 5 hours. 

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