“What are some great snacks for kids?” Every snack can be satisfying and healthy. Check out these filling snacks for kids at snack time!

This is one of the most frequent questions I am asked as a child nutritionist. And it’s a big reason I wrote the book, The Smart Mom’s Guide to Healthy Snacking.

Did you know that approximately 28% of the total daily calories and 39% of added sugar in your child’s diet comes from snack foods?

Given these snacking trends in U.S. children, it’s no wonder parents are looking for satisfying and healthy snack ideas.

Learn why snacks can be so useful and get inspired with my list of snack ideas for kids that both satisfy and nourish your child!

Why You Should Have a Filling Snack for Your Child

We all tend to gravitate to the same old, same old when it comes to snacks and snacking.

Chips, crackers, cookies, maybe the occasional apple…

A 2013 New York Times article described the addictive nature of junk food, which is one of the reasons kids gravitate to the same snacks. If goldfish and crackers frustrate you, then this article will spur some new ideas you can feel good about.

Here’s why having a list of healthy snack ideas for children is really helpful to you:

It’s Easier to Expose Your Child to New Kid-Friendly Snack Ideas

Having a go-to snack list lets your child see he doesn’t have to go for chips, cookies, and crackers all the time. They can see all the possibilities for yummy, nutritious snacks and predict snacktime throughout the week.

A List Increases Snack Food Variety

The more snack ideas you have, the more snack food options you can offer.

More variety increases the likelihood of more nutrition, not to mention widening the flavor palate (as long as you follow the 90-10 Rule for sweets and treats).

Your Child Has a Choice

I developed this snack list for families in my private practice a long time ago.

Parents and children can review this list together and decide which snacks to serve for the week.

A child can simply circle the snacks that sound interesting and good to eat. 

The Secret to Filling Snacks for Kids

Hungry kids are cranky kids. Toddlers, picky eaters, and active older children need snacks between meals to hold them over so they make it to the next meal without grazing, sneaking, or constantly begging for food.

Ideally, snacks should satisfy hunger and have loads of nutrients. After all, your child is growing!

Most of the snacks below contain carbohydrates (fresh fruit, cereal, dried fruit, vegetables, whole grains) and healthy fats (nuts, nut butter) or a protein food (low-fat cheese, yogurt, tuna).

That’s my snack success recipe!

Carbohydrates with fiber + a protein food or a source of healthy fats (you can add both of these, too!)

Create a tasty snack and new snack ideas with your child’s favorite foods by following the same easy pattern. Here are some easy, healthy and filling snacks for kids:

51 Healthy and Filling Snack Ideas (with Simple Ingredients)

• Dry cereal and dried cherries
• Oat-O’s, peanuts, and carob chips
• Shredded wheat, low fat milk, blueberries
• Layered yogurt, granola, strawberries
• Skewered cantaloupe and cheddar cheese cubes
• Apple and cheese slices
• Banana dipped in peanut butter
• Strawberries dipped in strawberry cream cheese
• Clementine and cheese stick
• Applesauce cup and graham crackers
• Hummus and flat pretzels
• Hummus and baby carrots
• Tortilla or tortilla chips with melted cheese (quesadilla)
• Baked potato with shredded Monterey Jack cheese and salsa
• Air-popped popcorn
• Toast with butter and jam
• Toast with nut butter and banana
• English muffin with butter and honey
• Banana or other fruited muffin and 6 oz. milk
• Deli meat wrapped around a cheese stick
• Snap peas and red peppers with Laughing Cow cheese
• Coconut yogurt and mini chocolate chips
• Nuts and dried fruit
• A cup of chicken noodle soup and crackers
• Tomato and cottage cheese
• Oatmeal cookies and milk
• 100% Orange Juice popsicle
• Half of a sandwich and a glass of 100% fruit juice
• Cheese and crackers
• Peanut butter and pretzels
• Mini bagel and cream cheese
• Homemade trail mix (cereal, nuts, dried fruit)
• Red grapes and cheese kabobs
• Pepperoni mini pizza (pita, sauce, cheese and turkey pepperoni)
• Black olives and feta cheese
• Frozen yogurt popsicle
• All fruit popsicle
• Oatmeal and berries
• Low fat chocolate milk and whole grain crackers
• Mozzarella and tomato skewers
• Tuna fish salad and crackers
• Chicken salad and green grapes
• Tossed salad with cheese cubes and dressing
• Low fat Ranch dressing and veggies
• Smoothie made with frozen berries, yogurt and milk
• Celery sticks with cream cheese or nut butter
• Chocolate hazelnut butter and graham crackers
• Melon balls with a dollop of Greek Yogurt (cantaloupe, watermelon, honeydew)
• Avocado spread on whole grain crackers
• Whole grain waffles swiped with peanut butter
• ½ grilled cheese sandwich and vegetable juice

Tips for Afternoon Snack Success:

1. Have your child look through this list of snack foods and circle the ones that seem enticing to him.
2. Include some of these on your grocery list and in your weekly plan for food.
3. Keep a rotation of nutritious snacks in your weekly meal plan and add a few new ones now and then.

After-School Snack Ideas

The scramble after school for a great snack is real. When kids come home, they’re hungry. Sometimes they’re hangry. Many kids need a quick snack break before they take on homework chores.

Other kids are re-fueling with a snack before they head out for sports practice.

Regardless of what your child is doing after school, having some healthy options at the ready helps everyone.

After-school snacks should be simple to prepare and easy to grab and go.

Individual containers such as yogurt, granola, fruit in a cup, and even cereals are easy for little hands, young kids, and busy teens to snack on without too much preparation.

Snacks for Kids with Braces

The list of forbidden foods when having braces can be a tough adjustment for kids.

Braces are a common part of the teen years, and food choices shouldn’t be centered around restriction.

Keep a variety of filling snacks for kids with braces available so they have options to choose from when they’re hungry between meals.

Try to avoid sticky and hard foods that damage braces such as:

• Popcorn
• Hard pretzels
• Bagels
• Nuts
• Hard foods: taco shells, hard cookies, candy, corn chips
• Ice
• Gum

Good snacks for kids with braces:

• Crackers and cheese
• Yogurt
• Soft fruits such as grapes, berries, bananas and other fruits cut in small pieces
• Half of peanut butter and banana sandwich

Road Trip Snacks for Kids

You want to hit the road with your family without hitting the reststop concessions and fast-food restaurants.

Keep it simple when traveling so you don’t have to worry about packing yet another bag or making a mess of the car.

Snacks that Don’t Need Refrigeration

Pretzels

Dry cereal

Trail mix

Granola bars (Check out my guide to granola bars for kids!)

Homemade muffins

Pieces of fruit (the ultimate portable snack)

Refrigerated Travel Snack Ideas

For longer trips, try packing a small cooler with protein and vegetables for a healthy balance such as:

• Vegetable sticks
• Cheese sticks
• Hard-boiled eggs
• Individual yogurts
• Milk or 100% juice boxes

Evening Snacks for Kids

Is it okay to eat at night? Late-night snacks don’t have to equal the unhealthy habit of eating cookies, chips, or ice cream in front of the TV.

Depending on what time your family eats dinner and whether your child is active with evening sports or activities, your child might be hungry at night.

Tip:

• Aim for small snack portions at night.
• It’s probably best to stay away from high-sugar, fatty, and caffeinated foods that may affect your child’s quality of sleep.

Healthy School Snack Ideas for Kindergartners

For many kindergartners, it’s their first time to spend a full day in school. Snacks naturally become part of the picture. Use the list above to get inspired or go deeper with my article A Guide to Healthy Snacks for Kindergartners.

With younger children, you still want to be aware of choking hazards, nutrition, and food allergies.

Some of my favorite nut-free snack and other food allergy snacks include: applesauce, raisins, popcorn, veggie chips, and allergen-free cereal like Rice Chex.

• I’ve got many more allergy-friendly snacks on the blog!

A Healthy, Filling Snack Helps Kids Reach Their Nutritional Needs

Filling snacks are good options for kids and can be part of a healthy diet. Growing children need a lot of energy and nutrients but you don’t have to rely on meals alone to meet your child’s nutrition needs.

Try these 51 high-nutrient snacks to round out your child’s daily diet so they have the energy and focus they need to thrive in school and in play. What’s your favorite snack to serve your child?

If you’ve got a growing teen, try some of these easy snacks for teens!

Need More Help with Kids Snacks?

I wrote an entire book for parents who want to raise smart snackers! From a simple acronym “Snack Smart” to snack ideas, healthy recipes and more, learn my unique approach to parenting children around snacks and snacking.

Download
85+ Healthy Snacks for Teens!

Other Resources

• The Mega List of Toddler Snack Ideas
• Snacks for Athletes Under 18
• After-School Snacks for Kids
• Snacks for School, According to a Pediatric Dietitian

Also, check out our Healthy Snack Planner for Kids!

Enjoy podcasts? I’ve talked about snacks for kids on The Nourished Child too!

TNC #75: Snacks for Toddlers

TNC #71: Satisfy Hunger with Satisfying Snacks

Kids Thrive at Every Size: How to Nourish Your Big, Small, or In-Between Child for a Lifetime of Health and Happiness

This was updated September 2024.

Jill Castle, MS, RD

I like empowering parents to help their children and teens thrive at every size with realistic advice centered on healthful habits around food, feeding, nutrition and health behaviors. As a pediatric dietitian and author, my goal is to share strategies and realistic advice to help you raise a healthy and happy child through my articles and podcast.