After a long day at school, kids are often hungry and ready to eat the moment they walk in the door. As parents, you want to give a snack that is not only tasty, but nourishing enough to give young bodies and minds a boost. The right snack can help provide vitamins, proteins, and energy to keep kids going until dinnertime without saddling them with sugary, processed foods and empty calories. In this blog, we have compiled a list of 10 healthy snacks for kids that are quick to make, yummy, and adaptable to use as fuel after long school days.
Why Are Healthy Snacks Important for Kids
Kids are growing and need regular intervals of energy and nutrition to support their developing body and brain. Snacks also help to fill the voids. A healthy, balanced after-school snack can keep kids nourished while they:
- Replenish energy reserves from the busy day.
- Provide essential nutrients such as protein, calcium, and fibre.
- Increase mood and attention.
- Prevent kids from overeating at dinner.
- Helps instill good eating habits at a young age.
Quick & Healthy Snacks For Children
Here is a list of quick, healthy, simple, delicious, nutrient-dense snacks you can provide your kids when they come home from school:
Fruit and Yogurt Parfait
A colorful and refreshing snack that is sure to be a hit with kids. Yogurt provides protein and calcium, while fruit adds vitamins and a sweet taste.
Ingredients:
- Fruit and Yogurt Parfait
- 1 cup Greek yogurt (or plain yogurt)
- 1/2 cup chopped fruit (strawberries, mangoes, bananas, or blueberries)
- 2 tbsp granola or oats
Quick Recipe:
In a glass layer yogurt and fruit, and granola. Chill and serve.
Healthy: High in protein and calcium, antioxidants.
Veggie Sticks with Hummus
Crispy veggies dipped in thick, creamy lawblock, what's not to love?
Ingredients:
Carrot, cucumber, and bell pepper sticks
3 tbsp hummus (store-bought or homemade).
Quick Recipe:
Cut into sticks and serve with a hummus dip.
Why it's healthy: High in fiber, vitamins, and plant protein.
Peanut Butter Banana Sandwich
Simple nostalgia, healthy carbohydrate, protein, and sweetness.
Ingredients:
- 2 slices whole wheat bread
- 1 banana (sliced)
- 2 tbsp peanut butter
Quick Recipe:
Put peanut butter on one side of 2 pieces of bread, layer a banana on top, and then top with the 2nd piece.
Why it's healthy: Provides protein, potassium, and sustained active energy.
Cheese and Whole Wheat Crackers
Any flavor of cheese with whole wheat crackers is high in protein and an easy-to-make, satisfying snack!
Ingredients:
- 4-5 whole wheat crackers
- 2 slices of cheese or cheese cubes
Quick Recipe:
Pair cheese slices with crackers to have a crunchy and creamy texture together.
Why it's healthy: High in calcium and keeps kids full for a long time.
Smoothie with Fruits and Oats
There are smoothies where you can incorporate fruits, vegetables, and nuts without kids knowing it!
Ingredients:
- 1 banana or mango
- ½ cup of milk or almond milk
- 2 tbsp of oats
- 1 tsp of honey
Quick Recipe:
Blend all to have a creamy smoothie.
Why it's healthy: supplies energy and good vitamins, fibers, and healthy carbohydrates.
Homemade Popcorn
Fun snack and light for children.
Ingredients:
- ½ cup of popcorn kernels
- 1 tsp of olive oil
- Salt or seasoning (optional)
Quick Recipe:
Heat the olive oil, put in your popcorn kernels, and season very lightly!
Why it's healthy: Whole-grain, low-calorie snack, fiber source.
Mini Vegetable Wraps
Just these bite size little treats are a great nutrition kick.
Ingredients:
- Whole wheat tortillas
- Grated carrot, cucumber, and lettuce
- Hummus or cream cheese
Quick Recipe:
Spread the tortilla with the hummus, add the veggies, roll, and then slice into little bite-sized wraps.
Why it is healthy: High fibre, vitamins, and plant protein.
Apple Slices with Nut Butter
A quick and easy snack that is waiting for you, doesn't take long to prepare, and contains energy!
Ingredients:
- 1 apple sliced
- 2 tbsp almond or peanut butter
Quick Recipe:
Dip apple slices in nut butter and serve.
Why it is healthy: It has vitamins, fibre, and healthy fats.
Boiled and Mixed Vegetables and Eggs
Another very filling option with protein that leaves kids full and energized.
Ingredients:
- 2 boiled eggs
- Salt and pepper
- Cucumber or carrot slices on the side
Quick Recipe:
Slice boiled eggs, season, and serve with veggies.
Why it is healthy: Excellent protein and nutrients.
Trail Mix of nuts and dried fruits
That sweet-salty crunchy snack that the kids can take to school.
Ingredients:
Almonds, Walnuts, Cashews, and Dried: Raisins, Figs, Cranberries. A Couple: Dark Chocolate chips are optional
Quick Recipe: Mix all ingredients and place in airtight jar.
Why it is healthy: Healthy fats, fiber, and sustainable energy.
Healthy and Easy Snack Ideas
Involve your kids - get your kids involved in making the snacks - they will be excited to eat some healthy food.
- Bright Colors - Bright colors of fruit and veggies make snacks more appealing.
- Balance Food Values - Try to put some protein, healthy fat, and fiber in everything you offer.
- Limit Junk Food - Set limits on sweets, fried, or packaged junk food snacks.
- Pre-plan - Pre-cut some fruit, pack dips in advance, or complete smoothie packs.
Final Thoughts
Healthy after-school snacks help boost kids' energy, growth, and health. Instead of chips or biscuits, try these ten quick and nutritious options to keep kids full and happy. Combining the good with creative ingredients will ensure that your children not only eat their snacks but also give their bodies the nutrients they deserve. A little thought to snacking today can plant the seed for healthy eating throughout their lives.
