Research-backed

15 Healthy Snacks For Kids To Make Themselves

Image: iStock

Cooking is a valuable life skill that teaches children about the importance of healthy eating. Hence, allow your child to assist you in the kitchen and learn the basics. Then, once they are mature enough to handle the kitchen essentials, share the recipes of healthy snacks they can make themselves under your supervision.

Encouraging your child to plan and prepare snacks themselves can help foster creativity and boost their self-esteem and confidence (1). Besides, it encourages them to make healthier food choices for themselves and the family.

Read this post for some attractive and healthy snacks kids can make themselves.

Healthy Snacks For Children To Prepare

Here’s a list of simple yet delectable snacks children can prepare themselves with your guidance and supervision. Encourage them to customize these snacks healthily based on their taste to tap into their creative side.

Note: These snacks require ingredients to be peeled, cut/chopped, mixed, and baked. So give your child autonomy to perform the tasks based on their age and experience handling kitchen tools.

1. Blueberry parfait

Blueberry parfait

Image: Shutterstock

You will need:

  • ½ cup unsweetened Greek yogurt
  • ½ cup fresh blueberries (chopped)
  • ¼ cup granola
  • 1tsp raisin puree

How to make:

  1. Fill a serving cup or bowl with granola and layer it with the yogurt and chopped fruits.
  1. Pour the raisin puree on top and freeze the parfait for around 15 minutes. Serve with whole wheat crackers.
  1. Let your child customize the recipe and add more healthy ingredients, such as nuts, seeds, and cinnamon powder.

2. Peanut butter and jam sandwich

Peanut butter and jam sandwich

Image: Shutterstock

You will need:

  • 2 slices of whole wheat or multigrain bread (corners removed)
  • 1tsp peanut butter
  • 1tsp homemade jam
  • ½tsp almonds and cashews (coarsely powdered)
  • ½ frozen banana (sliced)

How to make: 

  1. Spread the peanut butter on a bread slice and place it on a plate.
  1. Sprinkle the almond and cashew powder over it, and place the banana slices on it.
  1. Take another slice and spread jam over it. Place this slice over the one with banana slices and press the sandwich gently.
  1. Serve with a glass of milk or another drink of choice. Your children could use cheese to enhance its nutritional value.

3. Dry fruit energy bites

Dry fruit energy bites

Image: Shutterstock

You will need:

  • 80g soft dried dates (chopped)
  • 40g soft dried apricots (chopped)
  • 40g dried cherries (chopped)
  • 40g almonds (roughly chopped)
  • 40g pine nuts (roughly chopped)
  • 1tbsp sesame seeds (toasted)
  • 1tsp coconut oil

How to make:

  1. Add all the ingredients to a bowl and mix well.
  1. Take two to three teaspoons of this mixture in your palms and roll them into medium-sized balls.
  1. Serve two balls with a glass of milk and store the rest in an airtight container.

4. Pizza toast

Pizza toast

Image: Shutterstock

You will need:

  • 2 slices of multigrain bread
  • ½ cup pizza sauce
  • ½ cup mozzarella (shredded)
  • ½ cup green bell peppers (sliced)
  • ½ cup onion and tomato (sliced)
  • 1tbsp parsley
  • 1tsp dried herb mix

How to make:

  1. Preheat the oven to 350°F (176°C) and line a baking tray with parchment paper.
  1. Spread pizza sauce on the bread slices and place all the veggies on them. Sprinkle the shredded mozzarella, dried herb mix, and parsley on them.
  1. Bake for ten minutes until the cheese melts and the veggies turn slightly brown.
  1. Place the baking tray on a wire rack to cool. Serve with homemade salsa or a cheesy mint dip.

5. Canape

Canape

Image: Shutterstock

You will need:

  • 2 slices of French bread (baguette) (1/4 inch slices)
  • ½ cup brie or camembert cheese (grated)
  • ¼ cup fresh thyme (chopped)
  • 2tbsp fig jam

How to make:

  1. Spread the fig jam over each slice and top them with cheese.
  1. Sprinkle the fresh thyme over them and serve.
  1. Alternatively, your child can prepare this recipe with toasted bread.

6. Chia seed and kiwi pudding

Chia seed and kiwi pudding

Image: Shutterstock

You will need:

  • 1tbsp chia seeds (soaked)
  • 1 cup almond milk
  • ½ cup canned kiwi (pureed)
  • ½tbsp almond butter
  • ½tbsp pecans (chopped)
  • 1tsp vanilla bean paste (optional)

How to work:

  1. Add the chia seeds, almond milk, kiwi puree, almond butter, and vanilla bean paste to a bowl. Stir well and set the bowl aside for five minutes.
  1. Cover the bowl properly and refrigerate it for about four to six hours.
  1. Take the mixture out of the refrigerator, top it with the chopped pecans and serve.
  1. Your child can add or swap ingredients to enhance the taste.

7. BLT croissant sandwich

BLT croissant sandwich

Image: Shutterstock

You will need:

  • 2 croissants halved lengthwise
  • 8oz roasted chicken (shredded)
  • ½ cup mayonnaise
  • 2 slices of cooked bacon
  • 1 large lettuce leaf (halved)
  • 1 vine-ripened tomato (sliced)
  • 1 avocado (halved, pitted, and sliced)
  • Salt and black pepper powder to taste

How to make: 

  1. Divide the roasted chicken into equal portions and place them on the bottom halves of the croissants.
  1. Top the roasted chicken with the bacon, lettuce leaf, and tomato and avocado slices. Sprinkle salt and pepper to taste.
  1. Spread a tablespoon of mayonnaise on the top half of each croissant and place them over the bottom halves to make a sandwich.
  1. Serve with a glass of fresh homemade lemonade.

8. Air-fried apple chips

Air-fried apple chips

Image: Shutterstock

You will need:

  • 2 apples (thinly sliced)
  • 2tsp granulated sugar
  • ½tsp cinnamon powder

How to make:

  1. Add the apple slices, cinnamon, and sugar to a bowl and toss the slices.
  1. Place the slices in a single layer in the air fryer basket. Bake at 350°F (176°C) for about 10 to 12 minutes, flipping every four to five minutes.
  1. Serve with fresh lemonade or a smoothie to make a healthy snack.

9. Frozen yogurt

Frozen yogurt

Image: Shutterstock

You will need:

  • 1 cup frozen strawberries (sliced)
  • 1 cup frozen banana(sliced)
  • 1 cup unsweetened Greek yogurt
  • 1tsbp dry fruits (almonds, cashews, pecans, and pistachios – chopped)
  • 1tsp orange extract
  • 2tsp Greek honey

How to make:

  1. Blend the strawberries, banana, yogurt, orange extract, and honey until smooth.
  1. Transfer the mixture to a freezer-safe container and add the chopped nuts. Smoothen the surface using the back of a spoon.
  1. Cover the yogurt with parchment paper and freeze for at least six hours or overnight.
  1. When ready to serve, take the frozen yogurt out of the freezer and set it aside for a few minutes.
  1. Once it slightly melts, garnish the frozen treat with fresh fruits of your choice.

10. Chicken avocado roll-ups

Chicken avocado roll-ups

Image: Shutterstock

You will need:

  • 1 cup leftover chicken (shredded)
  • ½ cup Monterey Jack cheese (shredded)
  • ½ cup cheddar (shredded)
  • 1 avocado (peeled, cored, and chopped)
  • 1 lime (juiced)
  • 1 bell pepper (deseeded, cored, and chopped)
  • ½ small red onion (chopped)
  • 1tsbp sour cream
  • 1tbsp chives (finely chopped)
  • 2 whole-wheat tortillas

How to make:

  1. Combine the avocado and lime juice in a bowl. Mash the avocado into small chunks using a fork.
  1. Add the chicken, red onion, bell pepper, Monterey Jack, cheddar, sour cream, and chives. Stir well to combine.
  1. Spread the mixture on a large tortilla, leaving space around the edges. Tightly roll up the tortilla and put it on a plate. Repeat the process with the remaining mixture.
  1. Serve with a homemade dipping sauce, such as salsa or ranch Greek yogurt dip.

11. Guacamole and tortilla chips

Guacamole and tortilla chips

Image: Shutterstock

You will need:

  • 1 avocado (peeled, cored, and chopped)
  • 1 mango (peeled and diced)
  • ½ medium red tomato (finely chopped)
  • ¼ medium red onion (chopped)
  • 1 garlic clove (minced)
  • 1 lime (juiced)
  • ¼tsp cumin powder
  • ⅛tsp sea salt
  • ⅛tsp black pepper powder

How to make:

  1. Add the avocado, mango, tomato, onion, and garlic to a bowl. Mix well and mash the ingredients using a fork.
  1. Add the lime juice, salt, pepper, and cumin to the mixture and stir well to combine. Serve with tortilla chips.

12. Inside-out sandwich

Inside-out sandwich

Image: Shutterstock

You will need:

  • 3 thin slices of deli ham
  • 3 (¾oz) slices of Land O’Lakes Deli American
  • 3 (1-inch thick) soft breadsticks (baked)
  • 1tbsp mustard sauce

How to make:

  1. Place a slice of cheese on a slice of ham and spread a teaspoon of mustard sauce over it.
  1. Place a breadstick on the edge of the ham and cheese slices and roll them around the breadstick.
  1. Place the breadstick on a plate and repeat the process.
  1. Tightly wrap plastic food wrap around each prepared breadstick and refrigerate them for at least 30 minutes.
  1. Serve with a dipping sauce, such as hummus or chipotle aioli.

13. Banana split

Banana split

Image: Shutterstock

You will need:

  • 2 ripe bananas(peeled and sliced)
  • 1 cup unsweetened Greek yogurt
  • 10 raspberries (sliced)
  • 8 blackberries (sliced)
  • 1tbsp strawberry syrup
  • 1tsp granola
  • 1tsp toasted pumpkin seeds
  • 1tsp dry fruits (almonds, cashews, and pecans – chopped)

How to make:

  1. Place the bananas in a serving dish and layer them with Greek yogurt and strawberry syrup.
  1. Sprinkle the granola, toasted pumpkin seeds, and chopped dry fruits over them.
  1. Top this sumptuous dish with raspberries and blackberries and serve.

14. Stuffed pita pockets

Stuffed pita pockets

Image: Shutterstock

You will need:

  • 1 whole wheat pita pocket (halved)
  • ½lb boneless, skinless chicken breasts (thinly sliced)
  • 1 cup Roma tomatoes (diced)
  • ½ cup cucumber (thinly sliced)
  • ½ cup unsweetened Greek yogurt
  • ¼ cup sour cream
  • 3tbsps feta cheese (crumbled)
  • 2tbsps olive oil
  • ¾tsp garlic salt
  • 1tsp fresh lemon juice
  • 1tsp dried herb mix

How to make:

  1. Combine the Greek yogurt, lemon juice, and sour cream in a small bowl. Mix well and set the bowl aside.
  1. Heat the oil in a large skillet over medium heat. Add the chicken, herb mix, and garlic salt. Cook for five to seven minutes, stirring occasionally.
  1. Add the tomatoes and cook the mixture for three minutes, stirring occasionally. Once done, turn off the heat and place the skillet aside to cool.
  1. Spread the Greek yogurt mixture evenly inside the pita pockets. Next, add the cucumber slices, chicken mixture, and feta cheese.
  1. Serve with a homemade dip of your choice.

15. Banana and strawberry smoothie

Banana and strawberry smoothie

Image: Shutterstock

You will need:

  • 2 cups frozen mangoes (chopped)
  • 1 fresh banana (peeled and chopped)
  • 1 cup almond milk
  • 1tsp chia seeds
  • 1tsp toasted pumpkin seeds
  • 1tsp dry fruits (dates, pecans, and figs – thinly sliced)

How to make:

  1. Blend the mangoes, banana, and almond milk until smooth.
  2. Pour the liquid into a glass and stir in the dry fruits, chia seeds, and pumpkin seeds.
  3. Refrigerate the smoothie for about 20 minutes and serve.
  4. Encourage your child to make smoothies using different seasonal fruits and plant-based milks, such as oat or coconut milk.

Healthy snacking gives your child all the nutrients they need for their daily dietary needs. So involve your child while planning and preparing healthy snacks from a young age. As your child learns to use kitchen tools safely, let them experiment with different healthy snack recipes under your guidance. Doing so will encourage them to make healthy dietary choices independently.

References:

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
The following two tabs change content below.

Swati Patwal

Swati Patwal is a clinical nutritionist and toddler mom with over eight years of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children. Then she worked as a nutrition faculty and clinical nutrition coach in different organizations. Her interest in scientific writing... more