Snack time is the best opportunity to add some extra nutrients to a kid’s diet. Growing kids may get hungry between meals. Instead of giving them unhealthy processed food, fill your kid’s tummy with natural food. Packed snacks are unhealthy and full of added sugar, artificial ingredients, and refined flour. Whole food provides nutrients and energy. Kids do not like to eat the same thing over and over again. Having a list of healthy snacks does not allow your kid to go for processed cookies, crackers, and chips all the time. You can offer more snack food options by having more snack food ideas. A kid can choose snacks that are good to eat. Let’s discuss the recipes and benefits of healthy snacks.

1.Fruit Smoothie

Fruit smoothie is a good option. A small snack full of nutrients. Avoid fruit juices. Use fresh whole fruits. You can also add some veggies to a smoothie. Due to the sweetness of fruits, your kid even does not realize, there are veggies in a smoothie. You can try countless combinations of fruits for a smoothie, such as a mango peach smoothie, blueberry muffin green smoothie, mango Pina colada smoothie, strawberry banana smoothie, blueberry smoothie, chocolate smoothie, carrot, and orange smoothie, etc.

Mango Peach Smoothie

Peaches and mangoes make a dairy-free and refreshing smoothie that your kid wants to take again and again.

One cup of diced peaches

One cup of chopped mango

½ teaspoon of vanilla extract

 ½ cups of almond milk

Add all ingredients to a blender. Blend until smooth.

2.Boiled Egg

Eggs are excellent snacks for kids because they provide high-quality protein, and numerous minerals and nutrients, including selenium, riboflavin, and vitamin B12. Eggs also contain zeaxanthin and lutein, which are beneficial for eye health. They are a great source of choline that is necessary for brain functioning.

3.Baked Sweet Potatoes Fries

Sweet potatoes are a great source of Beta-carotene. Beta-carotene is converted by the body into vitamin A. It contributes to healthy skin and eyes. Homemade baked potatoes are a nutritious alternative to French fries.

Baked Sweet Potatoes Fries

One teaspoon of olive oil

One fresh sweet potato

Sea salt

Peel and slice the sweet potatoes. Toss the slices in olive oil and sprinkle some salt. Bake at 220 oC for 20 minutes.

4.Nut Butter and Whole Grain Crackers

This snack has a good balance of fiber, protein, and carbs. You can make it easily by spreading little nut butter on whole-grain crackers. Choose 100% whole-grain crackers.

5.Yogurt

Yogurt is rich in protein and calcium. Calcium is good for bone development. It also contains natural bacteria, which is good for the digestive system. Always choose homemade fresh yogurt.

6.Oatmeal

Oatmeal is a healthy breakfast for your kid. It is rich in soluble fiber which increases the number of good bacteria in the digestive system. Do not use flavored packets always prefer whole oats. You can add some diced apples for sweetness and a pinch of cinnamon.

7.Veggie Pita Pockets

Vegetables are rich in vitamins and minerals. Some kids do not prefer to eat vegetables, but if you make it fun for them. They are more likely to try. Spread some hummus on a whole wheat pita and fill it with some raw vegetables such as carrots, bell pepper, cucumber, and lettuce, or let your kid pick some veggies and fill the pita.

8.Banana Oat Cookies

Banana oat cookies are full of nutrients. Mashed bananas add sweetness to cookies. Do not use refined sugar as a sweetener. Refined sugars cause many problems in kids, such as the increased risk of type 2 diabetes, obesity, and heart disease. 

Banana Oat Cookies

Two cups of rolled oats

Three ripe bananas

1/3 cup of coconut oil

One teaspoon of vanilla

½ cup of dried fruits

Mix all ingredients in a bowl and place a spoon full of mixture on greased cookie sheet. Bake at 150 oC for 15-20 minutes.

9.Cheese

Cheese is a great source of selenium, vitamin B12, calcium, and protein. Vitamin B12 is best for the growth and development of the brain. You can serve a piece of the cheese itself or use it as a spread on whole-grain toast. You can also top it with dried or fresh fruits.

10.Kale chips

Kale is a superfood, low in calories and packed with nutrients. One cup of kale can provide all the vitamins K, A, and C, that kids need in a day. Kids do not like to eat raw kale. Kale chips are a healthy and tasty snack for kids.

Kale chips

One teaspoon of garlic powder

One teaspoon of olive oil

One small bunch of kale

¼ teaspoon of salt

Wash the kale thoroughly and dry it. Cut it into pieces. Toss it in garlic powder, salt, and olive. Spread it on a cookie sheet and bake for 15-20 minutes at 175 oC.

11.Energy Balls

Energy balls are made with nutritious whole ingredients. They are a healthy alternative to commercial granola bars.

Energy balls

½ cup of ground flaxseeds

One cup of oats

½ cup of almond butter

½ teaspoon of vanilla

½ cup of dried fruits

1/3 cup of unfiltered honey

Mix all the ingredients in a bowl. Make small balls and refrigerate.

12.Fruit Popsicles

Frozen fruit popsicles are a yummy and healthy option for kids. You can easily make it at home. Blend a small amount of fruit juice and frozen fruit such as berries in a blender. Pour the mixture into popsicle molds. Cover with foil and insert a popsicle stick in a popsicle. Freeze overnight.

13. A Piece of Fruit

A piece of fruit is one of the most common and easiest snacks for a kid. Fruits are a rich source of fiber and essential nutrients. Plum, bananas, apples, pears, grapes, and many other fruits can be used for grab-and-go snacks. You can also cut fruits, such as pineapple and mango, and store them in small containers for use.