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Healthy snacks for kids (and their families)

Healthy snacks for kids (and their families)

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For many parents and kids, snacks are unhealthy treats – packets of crisps, cupcakes, or little chocolate bars – but this doesn’t have to be the case.

There are so many really tasty things we can snack on that are just as cost-effective, and are also just as easy to buy or make.


Healthy snacking is reliant on planning and shopping. What we have in our cupboard is what we are going to graze on at home.

A little planning before visiting the supermarket goes a long way towards having things we want to eat in our cupboards, and reducing the number of things we might not want our kids (or ourselves!) to eat.

If we want to eat less cake, chocolate and crisps, then buying less (or none at all) in the supermarket is a good place to start. It sounds pretty simple, but life for the average family nowadays is so busy that we rarely take the time to stop and re-evaluate the little things that can have a big effect on our lives.


Having nice jars of seeds, dried fruits, and nuts on the kitchen countertop is an easy way to start changing your grazing habits. They are visually very attractive, and are easy for kids to grab handfuls of for snacking.

There are so many other dried fruit options out there, too; mulberries, dried figs, medjool dates, dried mango, apricots, even prunes (which get an awful rap, but are wonderful). The same goes for nuts and seeds – go unusual!

The Happy Pear – Healthy Breakfasts – Alan Rowlette Photography

Fresh fruit is also a simple place to start. Some parents are concerned about sugar content and fructose levels, but when comparing fresh fruit to a chocolate bar or a packet of crisps, it’s a far superior snack food. It’s also high in fibre and water.

Branch out here, too: many parents get caught up with apples, bananas and oranges, but there is a whole other world of fruit out there that is really interesting and fun. Our kids love mango, passion fruit, all forms of berries, grapes and satsumas. Fresh chunks of pineapple and ripe melon are always winners, too. And the best bit? These can all be prepared for kids’ lunchboxes.

Nut butters, such as almond or hazelnut, are also super-tasty on slices of apple or banana, or on top of crackers or oatcakes. Tahini (think of it as peanut butter made of sesame seeds rather than peanuts) is a great one, too – high in calcium and omega 6 and 9, and also great on rice cakes.


As parents, we all want our kids to be healthy and happy. We want them to have the best chances in life, and helping them to develop good eating habits is a great gift to give them for later life. For growing kids, the food they eat every day directly affects their moods, energy levels and much of their health. The earlier they get into the habit of eating well, the better for them and, consequently, us.


Eating “well” is a subjective thing nowadays, but from our experience it’s all about the most basic of advice – getting our kids to eat more veg! In saying the word “veg”, though, we are not limiting this to simply vegetables, but stretching it out to cover fruits, veg, and “whole foods”.

What are a whole foods? They are simply natural, unprocessed foods. Fruit and veg are whole foods, as are beans, lentils, and whole grains such as brown rice, quinoa and wholemeal couscous. These foods are naturally high in vitamins, minerals, antioxidants and fibre (meaning they will fill you up and give a slow release of energy), low in fat, low in sugars, and low in calories. These are the foods with which the human body has evolved.

Anna Jones’ bircher museli from A Modern Way To Eat


  1. Veg soup is a great way to ‘hide’ the veg while young palates are still developing. We often serve veg soup in a bowl with some brown rice to our kids, and they will nearly always eat it.
  2. Avocado is great for getting your kids into the habit of eating healthy fats. We often put it on rice cakes or crackers for them, and top with some blueberries or even bee pollen to make it look bright and colourful. Here’s a great guacamole recipe.
  3. Homous is savoury and delicious, and great with carrot sticks, or on some sort of crunchy cracker.
  4. Try cooking veg that they can pick up and eat – think chunks of sweet potato, squash, green beans, and even asparagus.
  5. Porridge makes a great, healthy brekkie with dried fruit and honey. In warmer months, try this beautiful Bircher muesli recipe for a cooler version.


Baking with your kids at home is really rewarding. Sure, it takes longer, and there are plenty of spills, messes and even broken crockery to think about, but if you can make time for it, we have found our kids are much more likely to eat our home-baked delights if they’ve been involved, too.

There are so many alternative baking recipes that are not centred around white flour and sugar, but around wholegrain options such as buckwheat flour, nut butters, honey or other liquid sweeteners.

The Happy Pear – Healthy Breakfasts – Alan Rowlette Photography

Flapjacks are something we often bake at home with our kids. There are a million and one flapjack recipes out there that don’t contain nuts, so that they are suitable for kids lunchboxes.

We also have great recipes for energy balls…

…healthy fudge…

…and even healthy “Snickers” bars!

In summary, family healthy eating doesn’t have to take monumental changes – just little ones, centred around eating more whole foods, that will soon become habit!

10 Fun, Healthy Snacks for Kids to Make

Amy Morin, LCSW, is the Editor-in-Chief of Verywell Mind. She's also a psychotherapist, international bestselling author and host of the The Verywell Mind Podcast.

Willow Jarosh, MS, RD, is a registered dietitian and nutrition coach specializing in intuitive eating. She is the author of Healthy, Happy Pregnancy Cookbook.

The preschool and elementary school years are a wonderful time to get your child involved in the kitchen, and snack-time is the perfect place to start.  

When you encourage your child to make their own snacks (with supervision and guidance as needed), you’ll satisfy their need for independence, build their pride and confidence, foster kitchen skills, and cultivate more adventurous, engaged eating.

Your kids are more likely to eat snacks they helped make. Letting them join you in picking out, planning, and preparing the food they will eat can also encourage more adventurous eating.

Getting involved in the kitchen will also help your child build other important life skills, such as teamwork shopping and meal planning organization and clean-up, and the basics of food safety.

Healthy snacks for kids at school

When considering what to pack in your child’s lunchbox, look for healthy snack ideas that’ll stave off hunger pangs until lunchtime—without spoiling her appetite. So that sugary cereal bar? Not the best choice. These alternatives are tasty and easy to make too.

1. Hummus and carrot sticks

Ditch the pita chips (think of all that salt) and serve wholesome hummus (pre-made is fine) with sweet, crunchy baby carrots.

10 Surprisingly Healthy Snacks for Kids

These 10 snack ideas offer the perfect combination of fiber, protein and fat — a combo that's sure to satisfy and fuel your busy child.

Related To:

Photo By: FatCamera ©Christopher Futcher

Photo By: Ciaran Griffin ©(c) Ciaran Griffin

Photo By: Galina Ermolaeva

Photo By: Stephen Johnson ©2014, Television Food Network, G.P. All rights Reserved

The Search for the Perfect Snack


Popcorn is a sure-fire hit with kids, and . it's a whole grain! Popcorn actually has 4 grams of fiber per 3-cup serving, which makes it a filling snack. Plus, it's endlessly versatile. You can transform air-popped popcorn with all sorts of toppings, including grated cheese, nutritional yeast or cinnamon and sugar.

Buy It: All-Natural Popcorn Kernels: Target, $2.49

Ice Pops

Ice pops couldn't be easier or more versatile to whip up. And when you make them yourself, you control exactly what goes in them. These Frozen Orange Pops deliver a helping of vitamin C and calcium to your child, courtesy of the main ingredients: orange juice and nonfat Greek yogurt.


Here's the thing about cookies: You can make them healthy when you use the right ingredients. Whole-wheat pastry flour can be subbed for white flour in most cookies. Rolled oats add even more fiber. And in some recipes, like these Oatmeal-Chocolate Snack Cakes, you can replace some of the butter with applesauce to lighten up the saturated fat. Serve them with low-fat milk and you have a nutritious, balanced snack for your kids.

Buy It: Organic Rolled Oats:, $19.35

Peanut Butter

Natural peanut butter (the kind without added sugars and other kinds of fats) is a great snack option. It gives your kids protein and healthy fats, and pairs perfectly with apples, bananas, celery and whole-grain crackers or toast.

Buy It: Justin's Classic Peanut Butter Squeeze Packs: Amazon, $5.03 for 10 packs


Cheese is super-flavorful and satisfying, and gives your kids protein and calcium. The key is making sure it's not in every meal and snack. But a cheese stick paired with apple slices or carrot sticks (or whatever fruits and vegetables your kids like) is the ideal power snack.

Buy It: Borden Extra Sharp Cheddar Snack Bars: Borden, $3.99


Pizza is really just another take on a sandwich, and it can be a vehicle for healthy toppings like olives, sliced peppers, or pineapple and ham. Use whole-wheat English muffins or buy premade whole-wheat pizza dough and have your kids add their favorite toppings.

Chocolate-Dipped Foods

Want to make fruit and nuts extra appealing? Dip them in chocolate.

Buy It: Semisweet Baking Chocolate: The Vitamin Shoppe, $4.49

Grilled Cheese

Snacks don't need to be made from snack foods. Serving a sandwich (or half of one) can be a smart solution for snack time. Even grilled cheese can be a good choice when you use 100-percent whole-grain bread and add in sliced apples for extra fiber.

Crispy Rice Treats

The classic crispy rice-marshmallow-and-butter snack gets a health boost in these Puffed Rice Snowballs, thanks to added dried fruit and seeds. Use puffed whole-grain cereal to make them even better for your kids.

Buy It: Puffed Rice Cereal: Amazon, $3.64

Chips and Dip

A serving of pita or tortilla chips is really fine nutritionally &mdash it has filling fiber and can be a tasty vehicle for healthy dips, such as hummus, black bean dip or salsa.

Buy It: Stonyfield Organic Classic Yogurt Hummus & Multigrain Tortilla Chip Snack Pack: Stonyfield Organic, $2.29

Snacks Kids 6-7 Years Old Can Make

5. Cinnamon or Peanut Butter Toast

Toast is a great way to help children start “cooking” on their own. Teach them the importance of not touching the hot elements, and it may be worth investing in a set of toaster tongs to make it easier to get the hot toast out. For a healthy snack, choose whole grain bread topped with peanut butter or butter and cinnamon sugar.

6. Toasted Cheese Sandwich

Tara Kuczykowski from Deal Seeking, “who’s a mother of five children 8 and under, says one of her kids’ favorite snacks is a spin on the classic grilled cheese sandwich. They start by toasting English muffins. Once it’s done toasting, they pull the halves out of the toaster right away and put a slice of cheese between them to make an easy “toasted cheese” sandwich.

7. Microwave Popcorn

Did you know that you can make your own bags of microwave popcorn? Just take 1/3 cup of popcorn kernels and add them to a brown paper lunch bag. Use a plastic-only chip clip to hold the bag closed and then microwave it like normal. Voila! Frugal, fun and easy popcorn! If you’re worried about spilled kernels, put together several bags ahead of time so that all your kids have to do is stick it in the microwave. As with any microwaved food, be sure they understand that it will be hot when it comes out.

8 of 30

Cheesy Spinach Egg Rolls

1. Whisk together 3 eggs with a few pinches of salt and pepper. Stir in 2 Tbs. shredded baby spinach and 4 tsp. shredded cheddar.

2. In a nonstick 12-inch skillet over medium-high heat, melt 2 tsp. butter. Pour in the egg mixture and swirl to cover the bottom.

3. Cook until the egg is set, shaking the pan occasionally to avoid burning, about 2 to 3 minutes.

4. Use a spatula to slide the egg onto a parchment-covered cutting board, then roll up.

5. Let cool for 5 minutes (seam-side down). Slice and serve.

Healthy Kid-Friendly Recipe – Chicken Teriyaki

One of our family favorites – a healthy meal that kids love!

  • Author: MOMables
  • Yield: 4 1 x
  • Category: Healthy Meals
  • Cuisine: Asian


  • 1 ½ pounds boneless, skinless chicken breasts or thighs
  • ¼ cup brown sugar, honey, or coconut palm sugar
  • ½ cup coconut aminos, soy sauce, or Braggs
  • ¼ cup water
  • 1 small garlic clove, grated
  • 1 teaspoon grated fresh ginger
  • Oil, for pan frying Green onions, optional
  • Rice or Cauliflower Rice


  1. Pound chicken breasts or thighs to ¼ inch thin by starting in the middle and working out to the edges.
  2. In a medium bowl, whisk to combine brown sugar, coconut aminos, water, grated garlic, and ginger.
  3. Place chicken inside a glass container or large gallon zip bag and transfer sauce into container. Mix chicken and sauce over a few times to combine.
  4. Marinade chicken for 30 minutes to 2 hours (even overnight for a strong flavor).
  5. In a large skillet over medium heat, heat enough oil to cover the bottom of the pan.
  6. Begin to cook chicken, about 3 minutes in each side, and remove from pan.
  7. Repeat process with remaining chicken if the pan is too small.
  8. Once the chicken is cooked, pour contents of zip bag into the pan.
  9. Bring sauce to a boil, reduce heat, and simmer for a couple of minutes.
  10. Bring chicken back into the pan, toss to combine into sauce, and turn off heat.
  11. Serve over steamed rice or cauliflower rice and garnish with green onions, optional.



  • Serving Size: 1 Bowl
  • Calories: 215
  • Sugar: 18g
  • Sodium: 2065mg
  • Fat: 9.1g
  • Saturated Fat: 1.6g
  • Trans Fat: 0g
  • Carbohydrates: 19.7g
  • Protein: 14.9g

Keywords: healthy meals for families, how to get kids to eat healthier

Did you make this recipe?

Tag @MOMables on Instagram and hashtag it #momables

Healthy Snacks for Kids to Make

Here are a few incredible healthy snacks that your kids can get involved with making, or simply make themselves.

Panko Carrot Cheddar Patties – Easy Snacks for Kids

These easy cheesy patties are a great way to sneak in some healthy shredded carrots and have a baked, crispy exterior. These are some of the tastiest kids snacks out, your children are sure to thank you for these yummy nibbles.

Frozen Banana Granola Pops – Easy Healthy Snack for Kids

These banana pops are a great way to use up ripe bananas and make a refreshing treat with just two ingredients! You can omit the chocolate and even dip it in yogurt instead to make it a healthier snack. After all, aren’t we always looking for more healthy snacks that kids can make?

English Muffin “Donuts” – Quick Snacks for Kids

Make realistic-looking donuts out of cream cheese and an English muffin. Looks just like the real thing, minus the sugar rush! As far as healthy snack ideas for kids go, this is a real winner. They not only look absolutely delicious, but they taste that way too.

Cheese Animal Crackers – Easy Kid Snack

These cheesy crackers taste just like the cheddar Goldfish kids love, but so much healthier with ingredients you can recognize! And recognizing ingredients is just one of the benefits of cooking from scratch. This is even more important when looking for snack ideas for kids.

Healthy birthday treats

Don’t get me wrong, I’m all for a little treat now and again but there is a way that you can at least limit the amount of sugary foods they consume (without the kiddies even noticing) simply by being a little inventive with the party food. Here are 25 Kid friendly healthy birthday treats that are a little bit better for them but still a lot of fun!

August to October is a really busy month for kids birthdays.

We have an August Baby ourselves and if I rewind 40 weeks … it puts me at having conceived my youngest round about the festive season. Ho ho ho!

But apparently I’m not the only one! August has topped the ‘birthday month’ for the past 16 years with a whopping 10% of babies being born then. Followed closely by, you may have guessed it … September and October.

Which is why I thought it would be especially appropriate to share some amazing (and a little bit healthy) kids healthy birthday treats cause I know I’m not the only one hosting a kids birthday party in the next few weeks.

10 Must Baked Goodies

1. Caramel Apple Pie

This one is quite a staple dessert for families with kids that just loves the taste of apples and the never-ceasing sweetness of caramel goodness, especially during the fall season, a meal can’t go out without a good old nourishing apple pie.

This baked goodness is perfect for your Thanksgiving Dinner especially if you have more kids as a guest or if you’re simply looking to spice up your grandmother’s old Apple Pie Recipe.

2. Pineapple Upside Down with Muffins

If you have the time to spare to give your kids something to gobble after dinner, then this supercharged muffin is a sure hit.

You can ask your kids to help out in the preparation this way to get to learn how to prepare healthy desserts they can serve their family, and they can pass on when they get older.

What makes this another healthy dessert for your kids is that it’s baked with carrot shreds that add an extra dose of beta-carotene to your kid’s nutrition.

3. Flourless Black Bean Avocado Brownies

Here’s the ultimate alternative to those sinful brownies that you can’t live without. This pure goodness is made of vegan and gluten free ingredients.

These delicious, fudgy and scrumptious dessert recipe is made up of black bean and avocado. The sound of avocado and black bean combined together in a dessert recipe is not at all attractive, but this is a guaranteed dose of nutritious goodness.

If you are worried about your family eating more than their fair share of gluten, then this is perfect for those dinners that will require chocolatey goodness in a bite without the guilt.

Perfect for after dinner snacks or school lunch dessert for your special one.

4. Kabocha Squash Spice Cake with Chai Caramel

Here’s another gluten-free alternative that is surprisingly yummy and healthy in every bite. Vegetable produce like kabocha makes up one good alternative for pumpkin pies.

This is also ideal for children with sugar problems. This special recipe was inspired by the cookbook Baking with Less Sugar. This godly creation is infused with caramel and chai tea bursting in your mouth in every bite.

C heck out more info on the chai tea effects here

5. Chocolate Chip Zucchini Protein Bars

When your children can’t seem to get enough of store bought chocolate chip cookie, and you’re worried they are eating too many sweets without the extra amp of nutrition, this is your best option.

You can follow the directions from this recipe or simple buy cookie dough and add a spice of zucchini shreds.

This offers a soft-chewy and smooth, lasting temptation. Perfect for morning snacks or school lunch dessert.

6. Rhubarb & Apple Pie with Vanilla Custard

This sensational grandmother’s recipe will definitely make your children stay on the dinner table while it’s being served.

Packed with the bursting tastes of fresh apples coated in a pleasurable amount of extra creamy custard this is another definite treat for your kids.

7. Pumpkin Brulee Cheesecake

Cheesecakes are sinful treats. It needs to be extra creamy and tasteful. It is often times infused with fruits and other guilt-containing sweets like chocolate and caramel, but with this recipe, you get your money’s worth and that overwhelming satisfaction that your family is eating healthy dessert for the day.

Recipe is found here – Pumpkin Brulee Cheesecake by Food Network Kitchens

8. Vegan Maple Pecan Pie

Not everyone in the family can appreciate a wholesome pass on Pecan Pie Recipe. If you are on the hunt for a healthy alternative to the devil’s pecan pie, whip up and have the ingredients for this vegan alternative.

An eggless alternative that packs the same amount of maple richness and pecan signature blend.

9. Sweet Potato Pie with Spiced Cream Topping

Going heavy on dessert when you have a light dinner is ideal especially if you and your family are trying to watch what you eat due to some illness or weight loss effort.

You can never go wrong with this special recipe. It is hearty as it is healthy.

10. Chocolate Beet Bundt Cake w/ Truffle Ganache Glaze

If you’re a fan of chocolate bundt cake, here’s is a healthier version. One that is infused with beet puree made irresistible with cinnamon and espresso powder.

This sinful creation is more that you and your children can handle. It’s made with vegetable, yet it does not taste like one.

5. Freeze-Dried Produce

If raw fruits and vegetables just won&apost cut it all the time, freeze-dried produce is a great snacking alternative that doesn&apost (usually) contain added sugar. Dehydrated broccoli, edamame, okra, beets and kale are a great place to start to get your kiddos to load up on vegetables. Freeze-dried raspberries, blueberries, apples, bananas, peaches and other fruits are tasty for the kids and full of antioxidants too. New to freeze-dried produce? Trader Joe&aposs, Whole Foods and Target have a great selection. Dried fruit is also rich in fiber and can help with keeping kids regular just make sure to choose ones without added sugar.

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