Let’s talk about keeping our little ones happy and healthy with snacks that are easy to handle during our busy days. We all know how it is – one minute you’re dropping off at soccer practice, the next you’re running errands, and suddenly, your kids are hungry. You need something quick, nutritious, and kid-approved. Let me share some go-to snacks that have been lifesavers for me.
26 Healthy Snacks for Kids on the Go
1. Power-Packed Trail Mix
Let’s start with a classic – the trail mix. But before you grab any off-the-shelf mix filled with chocolates and candies, why not DIY?
Ingredients:
- Raw almonds
- Dried cranberries (unsweetened)
- Pumpkin seeds
- Coconut flakes (unsweetened)
- A pinch of salt
Mix them together, and voila! Protein, good fats, and just a tad of sweetness. Pro-tip: portion them into small reusable containers. It prevents overeating and makes them grab-and-go!
2. Cheese Sticks or Cheese Cubes
Okay, cheese. How can something so simple be such a winner? It’s packed with calcium and protein and comes in its own “wrapper.” Even if your little ones don’t dream of cheese like some of us (ahem, me), they’ll surely enjoy this on-the-move snack.
3. Veggie Sticks & Hummus
Now, before you say, “My kid won’t touch veggies,” hear me out. Have you tried serving them with hummus? There’s some magic in that chickpea dip. Carrot sticks, cucumber rounds, or bell pepper strips dipped in hummus can be both tasty and filling. And if your kids are still not convinced? Call it “special dipping sauce.” Hey, whatever works!
4. Peanut Butter & Celery Sticks
An oldie but goodie! Peanut butter offers protein and good fats, while celery provides the crunch factor. It’s like nature’s version of chips and dip.
5. Fruit Kabobs
Here’s where you can get a tad fancy. Slice up some fruits – strawberries, grapes, melons. Then, thread them onto a stick. Kids love eating anything off a stick! Maybe it’s a primal thing or just the fun of it. Plus, you get to call it a “kabob,” and that’s just fun to say.
6. Popcorn (Yes, Really)
Not the butter-soaked kind you get at the movies. Plain, air-popped popcorn is a whole grain and can be an excellent snack. Sprinkle some nutritional yeast on top, and you’ll give it a cheesy flavor without the actual cheese.
7. Greek Yogurt and Berries
This duo is a perfect blend of proteins and antioxidants. Plus, it’s a bit like having dessert, only healthier. Opt for plain Greek yogurt to keep the sugar in check and add your own fresh berries.
8. Nut Butter Banana Roll-ups
This is a fun one. Spread almond or peanut butter on a whole grain tortilla, place a banana in the center, and roll it up! Slice them into bite-sized pieces, and you have a portable snack that’s rich in protein, good fats, and energy-boosting carbohydrates.
9. Overnight Oats
This one requires a bit of prep the night before but trust me, it’s worth it. In a jar, mix rolled oats with milk (dairy or non-dairy varieties work), a spoonful of chia seeds, some honey or maple syrup, and your favorite fruits or berries. Let it sit overnight. The next morning, you have a creamy, dreamy snack (or breakfast) ready to go!
10. Edamame
These young, green soybeans are not only tasty but also packed with protein. You can buy them frozen; a quick steam or microwave, a sprinkle of salt, and you have a fun-to-eat, nutritious snack.
11. Rice Cakes & Avocado
If your little ones enjoy crunchy snacks, rice cakes are a healthier alternative to many chips. Top them with mashed avocado, a sprinkle of salt, and maybe a drizzle of lemon juice. It’s like an open-faced sandwich, without the heavy bread.
12. Chia Seed Pudding
Chia seeds are tiny nutritional powerhouses. When soaked in milk, they create a pudding-like consistency. Mix chia seeds with milk, add a dash of vanilla extract, and let them soak overnight. Top with fresh fruits, and you’ve got a grab-and-go snack that feels like a treat!
13. Hard-Boiled Eggs
Protein-packed and portable, hard-boiled eggs are a classic snack for a reason. Sprinkle a little salt or maybe a pinch of paprika, and you’re good to go. If your kids are a little more adventurous, you can make a quick egg salad with some mustard and mayo.
14. Muffin Tin Frittatas
Mix together some eggs, chopped veggies, cheese, and pour them into a muffin tin. Bake until set. These mini frittatas are a fun, bite-sized snack that’s packed with protein. Bonus: They’re customizable. Don’t like bell peppers? Swap them for mushrooms or spinach.
15. Baked Sweet Potato Fries
Slice sweet potatoes into thin sticks, toss them in olive oil, sprinkle some salt and bake until crispy. They are a healthier alternative to regular fries and have that natural sweetness kids (and let’s admit it, adults too) love.
16. DIY Fruit Leather
Mix pureed fruits, a touch of honey or maple syrup, spread it thin on a baking sheet, and bake on a low setting until dried. It’s nature’s candy – sweet, chewy, and without the additives store-bought varieties might have.
17. Nutty Banana Ice Cream
Got ripe bananas? Freeze them. Then, blend them until smooth, maybe adding a spoonful of almond or peanut butter. It’s a magical transformation. The result? A creamy treat that tastes like ice cream but is 100% banana.
18. Veggie Chips
Kale, beetroot, or zucchini can be turned into crispy chips. Lightly coat them in olive oil, sprinkle some sea salt, and bake until they’re crispy. It’s a clever way to get those greens in, with a crunch factor no one can resist.
19. Whole Grain Mini Pizzas
Use whole grain English muffins as the base. Top with tomato sauce, a sprinkle of cheese, and some sliced veggies. Toast them until the cheese melts. They’re fun, bite-sized, and who says no to pizza?
20. Frozen Fruit Pops
Blend together some fruits – berries, mangoes, pineapples, you name it – with a splash of juice or coconut water. Pour into molds, freeze, and you have homemade fruit pops that are a far cry from the sugary store-bought varieties.
21. Nut & Seed Bars
Mix together oats, a variety of nuts and seeds, some dried fruits, perhaps a touch of honey or maple syrup for sweetness, and bake. Cut into bars, and you’ve got a homemade snack that’s both filling and nutritious.
22. Cottage Cheese Dip
Combine cottage cheese with a bit of salt, pepper, and herbs, and blend until smooth. It’s a creamy dip, perfect for those veggie sticks. It packs a protein punch and can be quite the palate pleaser!
23. Apple & Almond Butter Sandwiches
Core an apple and slice it into rings. Spread a bit of almond butter between two slices, and you’ve got an apple sandwich. It’s crunchy, slightly sweet, with a touch of creaminess.
24. Quinoa & Veggie Muffins
Cooked quinoa, finely chopped veggies, a bit of cheese, and eggs to bind – combine all these, portion into muffin tins, and bake. These savory muffins are a delightful, protein-packed snack that’s both tasty and portable.
25. Roasted Chickpeas
Take canned chickpeas, rinse and dry them, toss with olive oil, and your choice of seasonings. Roast until crispy. They’re like the healthy version of corn nuts: crunchy, savory, and oh-so-addictive.
26. Smoothie Bowls
Blend your favorite fruits with some yogurt or almond milk until thick and creamy. Pour into bowls, and let your kids have fun topping them with granola, fruits, or a sprinkle of chia seeds.
Prepping Snacks
Okay, so you’re thinking, “These snacks sound great, but when do I have time to prepare them?” Here are a few quick strategies:
Batch Prep: Choose a day in the week (Sunday works for many) to prep your snacks. It might take an hour, but think of the daily time you’ll save during the mad morning rush.
Involve the Kids: Turn snack prep into a family activity. It’s a sneaky way to get them excited about healthy eating, and it gives you some quality family time. Plus, many hands make light work!
Portable Containers: Invest in some reusable snack containers. Fill ’em up, stash them in the fridge or pantry, and grab them as you dash out the door.
Keep it Simple: While it’s fun to try new snacks, have a few go-to’s that you know your kids love and are easy to whip up. On particularly hectic days, simplicity is a lifesaver.
Final thoughts on Healthy Snacks for Kids on the Go
Kids can be picky, so it might take a few tries to find their favorites. The best part? All these healthy snacks are not just for kids on the go. They’re perfect for us adults too, keeping us fueled for our busy day ahead.
