Growing kids often get hungry between meals. Many packaged snacks for kids may be unhealthy – full of added sugars and artificial ingredients. Here are 20 healthy snacks for toddlers.
Snack time is a perfect opportunity to sneak in extra nutrients to your toddler’s diet. Instead of sugary and processed snacks, opt for whole foods that provide energy and essential vitamins.
Here’s a list of 28 kid-approved snacks that are both nutritious and yummy:
20 Healthy Snacks For Toddlers
- Yogurt: Packed with protein and calcium for strong bones, yogurt is a great toddler snack. Choose plain, full-fat yogurt and sweeten it with fresh fruit or a drizzle of honey (avoid honey for children under 1 year).
- Air-Popped Popcorn: Skip the butter and unhealthy toppings! Air-popped popcorn is a surprisingly nutritious whole grain snack. Drizzle it with a little olive oil and sprinkle with grated Parmesan cheese for a flavorful twist.
- Ants on a Log: A fun way to get your little one to eat some veggies! Cut celery into bite-sized pieces, spread peanut butter inside, and top with raisins. This snack offers a good balance of carbs, protein, and healthy fats. Opt for peanut butter with no added sugar or vegetable oils.
- Nuts (for toddlers above allergy risk age): A great source of healthy fats, fiber, and antioxidants, nuts are perfect for on-the-go snacking. However, ensure your toddler is old enough to handle the texture safely before offering them whole nuts.
- Homemade Trail Mix: Ditch the store-bought mixes loaded with candy! Make your own healthy trail mix by combining nuts, dried fruit (cut into small pieces to avoid choking hazard), and whole-grain cereal.
- Sliced Pears with Ricotta Cheese: Pears are a sweet and easy-to-eat treat, rich in fiber and beneficial plant compounds. Top each pear slice with ricotta cheese for a protein and calcium boost.
- Cottage Cheese: This creamy cheese is perfect even for infants. Packed with protein, it’s also a good source of selenium, vitamin B12, and calcium, essential for proper growth and brain development. Serve it plain, with fresh or dried fruit, or spread it on whole-wheat toast.
- Oatmeal: A healthy breakfast option that doubles as a great snack! Opt for whole, rolled oats and skip the sugar-packed instant packets. Add sweetness with diced apples and a sprinkle of cinnamon. For extra protein and calcium, use milk instead of water.
- Cheese: Cheese is a good source of protein, fat, and calcium, important for a growing child’s needs. Studies even show links between cheese consumption and better overall diet quality. Choose full-fat dairy cheese for a satisfying snack that may also help prevent cavities.
- Veggie Pita Pockets: Make veggie time fun! Spread hummus inside a whole-wheat pita and let your child pick from colorful veggie slices like carrots, cucumbers, lettuce, and bell peppers. This is a great way to sneak in important vitamins and minerals.
- Fruit Smoothie: A delicious way to pack a lot of nutrients into a small snack. Use whole, fresh fruits (and optionally, veggies) and avoid sugary fruit juices. Here’s a sample recipe for a berry smoothie:
Berry Smoothie (Serves 4):
- 2 cups (60 grams) fresh spinach
- 2 cups (300 grams) frozen berries
- 1 cup (240 ml) plain yogurt
- 1 cup (240 ml) whole milk or almond milk
- 1 tbsp (20 grams) honey
Simply blend all ingredients until smooth and enjoy!
- Hard-boiled Eggs: A quick and protein-rich snack option. Eggs are highly nutritious, containing high-quality protein, vitamins, and minerals like vitamin B12, riboflavin, and selenium. They’re also a great source of choline, important for brain development.
- Banana Oat Cookies: A healthy, homemade alternative to store-bought cookies. These cookies get their sweetness from mashed bananas instead of refined sugar.
Banana Oat Cookies:
- 3 ripe bananas, mashed
- 1/3 cup (80 ml) coconut oil
- 2 cups (160 grams) rolled oats
- 1/2 cup (80–90 grams) mini chocolate chips or dried fruit (cut into small pieces)
- 1 tsp (5 ml) vanilla extract
Combine all ingredients, bake at 350°F (175°C) for 15-20 minutes, and enjoy!
- Raisin Snack Packs: Raisins are dried grapes packed with nutrients like iron, essential for proper oxygen transport in the body. They’re a healthy and convenient grab-and-go snack option.
- Turkey and Avocado Roll-up: An easy and protein-packed snack. Turkey is a good source of protein for building and repairing tissues, while avocados are loaded with healthy fats, fiber, and essential vitamins. To make a turkey and avocado roll-up, simply spread sliced avocado (tossed with lime juice to prevent browning) on a piece of whole-wheat bread or wrap, and roll it up with the turkey slices inside.
- Baked Sweet Potato Fries: Sweet potatoes are a great source of beta-carotene, which converts to vitamin A in your body, important for healthy eyes and skin. Skip the greasy french fries and opt for these healthier baked sweet potato fries instead.
Baked Sweet Potato Fries:
- 1 fresh sweet potato
- 1 tsp (5 ml) olive oil
- Sea salt
Peel and slice the sweet potato, toss it with olive oil and sprinkle with sea salt. Bake on a cookie sheet at 425°F (220°C) for 20 minutes for delicious and nutritious fries.
- Pickles: While not everyone’s favorite, pickles offer a surprising benefit – they’re a good source of vitamin K! Some varieties even contain probiotic bacteria, which aid digestion. Look for pickles with live cultures in the refrigerated section and avoid sweet pickles loaded with added sugars.
- Kale Chips: Though not a typical toddler favorite, kale chips can be a fun way to introduce this leafy green. Kale is a superfood packed with vitamins A, C, and K.
Kale Chips:
- 1 small bunch of kale
- 1 tbsp (15 ml) olive oil
- 1 tsp garlic powder
- 1/4 tsp salt
Tear kale into bite-sized pieces, wash and dry thoroughly. Toss with olive oil and seasonings, then spread on a baking sheet and bake at 350°F (175°C) for 10-12 minutes. Keep a watchful eye as kale can burn quickly.
- Carrot Sticks and Hummus: Most toddlers love to dip, and hummus is a healthy option. This chickpea-based spread is packed with fiber, folate, and antioxidants, making it a delicious and nutritious accompaniment to carrot sticks or other raw vegetables.
- Energy Balls: These no-bake snacks taste like cookie dough but are made with wholesome ingredients. They’re a great alternative to sugary granola bars and a good source of fiber, protein, and antioxidants.
Energy Balls:
- 1 cup (80 grams) oats
- 1/3 cup (115 grams) unfiltered honey
- 1/2 cup (125 grams) almond butter
- 1/2 cup ground flax seeds (55 grams) or whole chia seeds (110 grams)
- 1 tsp (5 ml) vanilla extract
- 1/2 cup (80 grams) dried fruit
Simply mix all ingredients in a large bowl, roll into balls, and refrigerate. For a special treat, you can even replace the dried fruit with chopped dark chocolate chips.
Remember: When offering dried fruit or nuts to toddlers, make sure they are cut into small pieces to prevent choking.
These are just a few ideas to get you started. With a little creativity, you can find plenty of healthy and delicious snacks that your toddler will love.
