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Healthy Snacks for Kids | Snacks for kids recipes

Healthy Snacks & Recipes for Kids

Here is a list of kid-friendly snacks that are both healthy and delicious:

The Real Mom’s Guide 

Berry smoothie 

Ingredients for 4 servings:

2 cups (60 grams) of fresh spinach
2 cups (300 grams) of frozen berries
1 cup (240 ml) of plain yogurt
1 cup (240 ml) of whole milk or almond milk
1 tablespoon (20 grams) of honey
Add all ingredients to a blender and blend until smooth.

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Banana oat cookies 

Ingredients:

3 ripe bananas, mashed
1/3 cup (80 ml) of coconut oil
2 cups (160 grams) of rolled oats
1/2 cup (80–90 grams) of mini chocolate chips or dried fruit
1 teaspoon (5 ml) of vanilla
Mix all ingredients in a bowl. Place spoonfuls of the cookie mixture onto a greased cookie sheet and bake for 15–20 minutes at 350°F (175°C). 

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Sweet potato fries 

Ingredients:

1 fresh sweet potato
1 teaspoon (5 ml) of olive oil
Sea salt
Peel and slice the sweet potato. Toss the potato in olive oil and sprinkle it with sea salt. Bake on a cookie sheet at 425°F (220°C) for 20 minutes.

Kale chips 

Ingredients:

1 small bunch of kale
1 tablespoon (15 ml) of olive oil
1 teaspoon of garlic powder
1/4 teaspoon of salt
Tear the kale into pieces, then wash and thoroughly dry it. Toss it in the olive oil and seasonings. Spread it out on a cookie sheet and bake it at 350°F (175°C) for 10–12 minutes. Watch the oven carefully, as the kale can quickly burn. 

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Energy balls 

Ingredients:

1 cup (80 grams) of oats
1/3 cup (115 grams) of unfiltered honey
1/2 cup (125 grams) of almond butter
1/2 cup of ground flax seeds (55 grams) or whole chia seeds (110 grams)
1 teaspoon (5 ml) of vanilla
1/2 cup (80 grams) of dried fruit
Mix all the ingredients in a large bowl. Roll the mixture into small balls and refrigerate. For a treat, replace the dried fruit with chopped dark chocolate chips.

 Healthy Diet Plant-Based Diet

Peanut butter and banana quesadilla 

Ingredients:

1 whole-wheat tortilla
2 tablespoons (30 grams) of peanut butter
1/2 of a banana
1/8 teaspoon of cinnamon
Spread the peanut butter over the entire tortilla. Slice the banana and arrange the slices on half of the tortilla. Sprinkle the cinnamon over the bananas and fold the tortilla in half. Slice it into triangles before serving.

Just be sure to buy peanut butter without added sugar or vegetable oils.

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In Addition 

Yogurt :

Yogurt is an excellent snack for kids because it’s a good source of protein and calcium. Calcium is especially important for kids’ developing bones.

Some yogurts also contain live bacteria, which benefit the digestive system.

Nuts 

Nuts are high in healthy fats, along with fiber and antioxidants. Dietary fat is important for supporting growth in children.

Nevertheless, nuts can be a choking hazard, so make sure your child is able to handle the texture before giving nuts as a snack.

Trail mix 

As long as your child is not allergic to nuts, trail mix is a healthy snack for kids to eat on the go.

Most commercial trail mixes contain chocolate candies, which are high in sugar, but you can easily make your own at home.

For a healthier version, mix nuts, dried fruit, and a whole-grain cereal.

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Oatmeal 

Oatmeal is a healthy breakfast for kids but also makes a great snack.

Oats are high in soluble fiber, which increases the number of beneficial bacteria in the digestive tract, along with other health benefits (13Trusted Source).

Skip flavored packets, which are high in sugar, and make your oatmeal with whole, rolled oats. Add about 1/8 teaspoon of cinnamon and some diced apples for sweetness.

If you make the oatmeal with milk instead of water, it will add some additional protein and calcium.

What’s more, some studies note that children who eat cheese are less likely to get cavities (20Trusted Source, 21Trusted Source).

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Veggie pita pocket 

Some parents think it’s hard to get their kids to eat vegetables. But if you make it fun for them, they’re more likely to try the veggies.

Spread some hummus in a whole-wheat pita pocket and slice up raw veggies, such as carrots, cucumbers, lettuce, and bell peppers. Let your child pick a few veggies and fill the pita.

Peanut butter and banana quesadilla

A quesadilla made with peanut butter and banana is healthy and tasty.

Peanut butter is a great way to give your child a source of healthy fats and some protein.

Bananas are a good source of potassium, vitamin B6, and fiber .

This simple recipe combines peanut butter and bananas in a yummy snack.

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Peanut butter and banana quesadilla

Ingredients:

1 whole-wheat tortilla
2 tablespoons (30 grams) of peanut butter
1/2 of a banana
1/8 teaspoon of cinnamon
Spread the peanut butter over the entire tortilla. Slice the banana and arrange the slices on half of the tortilla. Sprinkle the cinnamon over the bananas and fold the tortilla in half. Slice it into triangles before serving.

Frozen Pudding Lollipops

Make these at least four hours before you plan to serve them so they have time to freeze. You can even assemble them a day or two ahead and store them, well wrapped, in the freezer.

1 package fat-free, sugar-free chocolate instant pudding mix
2 1/2 cups skim milk
2 tablespoons light chocolate syrup
1/2 cup colored sprinkles or small candies
10 wooden Popsicle sticks
10 small paper cups

In a large bowl, blend pudding packet, milk, and chocolate syrup until thickened and thoroughly mixed.
Place 10 paper cups on a baking sheet and spoon 1 teaspoon of sprinkles or candies into the bottom of each.

 Pour pudding mixture evenly into each cup. Cover with aluminum foil.

Make a small hole in the foil and insert a wooden stick into each pudding-filled cup.

Place the baking sheet in the freezer for at least 4 hours (or until pudding pops are frozen). Remove foil and tear away paper cups to serve.

Twist and Shout Trail Mix

This is a great project for younger kids (aged 2-6). Not only do they feel proud about preparing their own snack, but they also get the chance to practice their math skills

1/2 to 1 cup Multi-Grain Cheerios
1/2 to 1 cup mini pretzels (preferable oat bran)
1/2 cup of raisins
1/2 to 1 cup Goldfish crackers
1/2 cup milk chocolate chips
1/2 to 1 cup of peanuts

Layout a snack-sized plastic bag for each child.
Have each child count out 10 Cheerios and place into a bag
Next, have each child count out 9 pretzels and place into the bag
Next, have each child count out 8 raisins and place into the bag
Next, have each child count out 7 raisins and place into the bag
Next, have each child count out 6 chocolate chips and place into their bag
Next, have each child count out 5 peanuts and place into their bag
Tightly close the plastic bags, and have all children stand up and do the twist. The kids will have fun shaking up the contents of their trail mix. (You might even want to play the song Twist and Shout).
1 serving = 10 Cheerios, 9 mini pretzels, 8 raisins, 7 Goldfish, 6 chocolate chips

Per serving: 105 calories, 3 g protein, 14 g carbohydrates, 4.6 g fat, 1 g saturated fat, 0 g cholesterol, 150 mg sodium, 1 g fiber.

Chocolate Pudding Sprinkle Cones

Instead of ice cream, these colorful cones hold creamy pudding that’s topped with rainbow sprinkles for a festive touch. They also make a good party treat. 

They’re best made ahead of time and refrigerated for about four hours before serving.

6 ice cream wafer cones, flat bottom, multi-color pack (green, pink, and beige)
1 3.9 ounces package Jell-O brand instant chocolate pudding mix (you can also use the sugar-free variety)
2 cups skim milk, cold
Colored sprinkles

In a large bowl, prepare chocolate pudding mix according to package directions (adding cold skim milk, whip approximately 5-10 minutes until the pudding becomes thick).
Pour chocolate pudding evenly into six flat-bottom cones.


Sprinkle 1 teaspoon multi-colored sprinkles on top of each pudding cone.
Place in refrigerator for at least one hour. Be sure to set the cones on a stable tray or tight-fitting container to keep them from falling over.

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