healthy snacks for kids

Chewy One-pot Oatmeal Cookies

The number one question I get from people is what snacks to feed hungry kids. It is SO hard, I hear you. I am constantly searching for new kid’s snacks. My kids are always hungry, and a bag of chips does not last long in the pantry. We all know the risks of buying processed foods, but of course, we don’t have the time to bake homemade snacks everyday. Luckily, new, healthier products are created every day. I have compiled a list of homemade and store-bought snacks.

First, here are a few tips:

1. Read labels and look for products with the least amount of ingredients.

   Look for: Organic and Non-GMO labeling, low sugar, healthy fats, and no preservatives. Try to avoid sunflower, safflower, and canola oil and instead, look for avocado, coconut, and olive oil. Just because something says “gluten-free” doesn’t mean it is healthy. Don’t be fooled - it is VERY easy to be fooled. Just try to choose the best available - It isn’t easy these days.

   Click here for a comprehensive list of names of sugar. Some common names are: corn syrup, malt syrup, fruit juice, fructose, maltodextrin, cane sugar, turbinado sugar.

   Click here for information and risks on artificial food colorings.

2. Offer snacks that have a balance of fat, carbohydrates, and protein - this will sustain them longer.

3. Try to use less plastic and instead, buy stainless steel and more natural containers.

   sandwich bags

   BPA free containers

4. Leave snacks out in bowls on your counter so kids can grab them when they walk by. This limits the time spent staring inside the refrigerator or the snack cabinet, and promotes healthier choices.

Here are a few of my favorite snacks.

*I will continue to update this page whenever I think or hear of any new ideas.

• Apples with cinnamon, sugar-free peanut butter or sunbutter, + raisons

• Apples with raw honey

• cooked apples with butter and cinnamon

• Cut up fruit

•      Red peppers, cucumbers, carrots (I do not recommend baby carrots, read this) with dip or hummus

• Nitrate-Free Pepperoni with crackers

•      Raw antibiotic-free Cheese/crackers/ nitrate-free pepperoni 

• Smoothie Popsicles: Make and Freeze your own smoothie

• Olives- try to find olives in olive oil, not safflower, sunflower, or canola oil

• Homemade granola bars

• Granola

• Celery with cream cheese or sugar-free peanut butter (raisons optional)

•  Leftover homemade waffles or pancakes

• Oatmeal Cookies

• Quesadillas - Cassava flour tortillas with raw cheese

• Mexican Pizzas - Cassava flour tortillas with tomato sauce and grated organic cheese

• Hard boiled Egg with salt and pepper

•      Potato chips cooked in avocado or coconut oil (there are a few brands out there right now) 

• Organic Popcorn - try to find brands with coconut, avocado, and olive oil; I do not recommend microwave popcorn; you can buy organic kernels and cook them on the stove)

• Sprouted sunflower or pumpkin seeds (can add in Enjoy Life chocolate chips)

• Gluten-free or sprouted pretzels with hummus

• homemade muffins

•      Tortilla chips cooked in avocado or coconut oil with organic salsa

• Guacamole

• Lesser Evil brand veggie chips or thrive market veggie chips cooked in coconut oil

•      Dried organic fruit - pineapple slices, strawberries, apples, apricots, raisons

•      Seaweed

•      Beef jerky (look for grassfed, no sugar added)

• Enjoy Life pre-made seed mix

• New Primal or any Grass-fed beef jerky

• A healthy sourdough or GF Bread of choice, toasted and topped with:

  • avocado with sea salt (optional: add on cherry tomatoes)

  • Homemade maple butter: 1 tbs. organic butter mixed with 1/2 tsp. maple syrup (or less!)

  • bananas, apples, pear slices on top of a nut butter

  • cream cheese

  • butter: peanut butter, sunbutter, or almond butter