Healthy Snacks for Kids

The Physicians Committee

Healthy Snacks for Kids


Busy families sometimes have trouble fitting in three healthy meals each day.


Take extra care to make certain your child’s snacks are every bit as healthful as the meals you serve. The easiest way to do this is to use the same guidelines for snack planning as for meal planning. Many healthy, convenient options can be found within the Power Plate - fruits, vegetables, whole grains, and legumes.

Healthy Snack Ideas for Kids

  • Apple slices with nut butter
  • Fresh fruits
  • Dried fruits, especially raisins
  • Applesauce or other fruit cups
  • Nuts, especially mixed with dried fruit
  • Soy yogurt
  • Individual boxes of soymilk, rice milk, or fruit juices
  • Breadsticks or pita chips with hummus
  • Pretzels or popcorn
  • Homemade muffins or cornbread
  • Ramen soup with added vegetables
  • Fresh soybeans (edamame)
  • Tofu hot dogs
  • Tortilla chips with bean dip
  • Cheerios, granola, or other cereal in a bag
  • Toasted whole-grain breads or crackers with fruit spread or nut butters
  • Graham crackers or gingersnaps dipped in applesauce
  • Mini rice cakes with peanut butter
  • Frozen bananas blended with a little non-dairy milk
  • Chopped raw vegetables and dip


Snack Recipes for Kids


Maple Walnut Granola

Makes about 6 cups

  • 3 cups rolled oats
  • 1 cup wheat germ
  • 1/2 cup chopped walnuts
  • 1/2 cup raisins
  • 1/2 cup dried cranberries
  • 1/4 cup sesame seeds
  • 1/4 cup maple syrup
  • 2 tablespoons molasses
  • 1 teaspoon cinnamon

Preheat oven to 300 F.

Combine all ingredients in a large bowl and mix thoroughly.

Transfer to a 9- x 13-inch baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes.

Per 1/2-cup serving: 231 calories; 7 g protein; 39 g carbohydrate; 6.5 g fat; 2.5 g fiber; 5 mg sodium; calories from protein: 11%; calories from carbohydrates: 66%; calories from fats: 23%


Makes about 6 cups

  • 6 large, tart apples (gravenstein, pippins, Granny Smith, etc.)
  • 1 cup undiluted apple juice concentrate
  • 1/2 teaspoon cinnamon

For chunky applesauce, peel apples, then core and dice. Place in a large pan. Add apple juice concentrate, then cover and cook over low heat, stirring often, until apples are soft. Mash slightly with a fork if desired, then stir in cinnamon. Serve hot or cold.

For smoother applesauce, cut apples into quarters and remove cores. Chop finely in a food processor. Transfer to a pan and add apple juice concentrate and cinnamon. Cover and cook, stirring often, over low heat until tender, about 15 minutes.

Per 1/2-cup serving: 101 calories; 0.3 g protein; 26 g carbohydrate; 0.5 g fat; 2 g fiber; 6 mg sodium; calories from protein: 1%; calories from carbohydrates: 95%; calories from fats: 4%

Quick Bean Dip

Makes about 2 cups

Serve this dip with baked tortilla chips or use it as a burrito filling.

  • 1 cup fat-free, vegetarian refried beans
  • 1/2 to 1 cup salsa (you choose the heat)

Combine refried beans with salsa. Add more salsa for preferred consistency.

Per 1/4-cup serving: 63 calories; 4 g protein; 12 g carbohydrate; 0.2 g fat; 4 g fiber; 117 mg sodium; calories from protein: 25%; calories from carbohydrates: 72%; calories from fats: 3%

Pumpkin Spice Muffins

Makes 10 to 12 muffins

  • 2 cups whole wheat flour or whole wheat pastry flour
  • 1/2 cup sugar
  • 1 tablespoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 15-ounce can solid-pack pumpkin
  • 1/2 cup raisins

Preheat oven to 375 F. Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg in a large bowl. Add pumpkin, 1/2 cup of water, and raisins. Stir until just mixed. Spoon batter into oil-sprayed muffin cups, filling to just below the tops.

Bake 25 to 30 minutes, until tops of muffins bounce back when pressed lightly. Remove from oven and let stand 5 minutes. Remove muffins from pan and cool on a rack. Store cooled muffins in an airtight container.

Per muffin: 131 calories; 3 g protein; 31 g carbohydrate; 0.5 g fat; 4 g fiber; 236 mg sodium; calories from protein: 10%; calories from carbohydrates: 87%; calories from fats: 3%

Veggies in a Blanket

Makes 2 large roll-ups

  • 2 flour tortillas
  • 2 tablespoons vegan cream cheese
  • 1 grated carrot
  • 2 lettuce leaves (or a handful of baby spinach leaves)

Warm tortillas in a dry pan. Spread vegan cream cheese on them. Add carrots and lettuce or spinach. Roll up and serve or wrap in plastic wrap for snacking later.

Variations: Add thin sticks of cucumber or sweet red pepper before rolling.

Per roll-up: 159 calories; 4 g protein; 22 g carbohydrate; 6 g fat; 2 g fiber; 230 mg sodium; calories from protein: 10%; calories from carbohydrates: 55%; calories from fats: 35%