10 Healthy Summer Snacks for Toddlers & Kids
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These delicious recipes for kids are made with natural, whole foods, are extremely simple to make and packed with nutrients.
Feeding your toddler and kid a healthy diet is critical for their development, but can be challenging for parents who are short on time to be creative in the kitchen. In a world in which our kids are surrounded by processed foods that don't offer much in nutritional value (but are often high in sugar and fat), it’s more important than ever to be mindful about offering children healthier food choices.
The list of dangers associated with letting your child enjoy a diet full of cheap and convenient processed foods is lengthy — among the top most worrisome issues are: nutritional deficiencies necessary for growth and development, obesity and weight gain, risk of chronic disease, dental health problems, behavioral issues, pickier taste preferences and resistance to whole foods, poor digestion and gut health.
Harvard University’s School of Public Health suggests that a balanced diet for kids should contain a mix of fruits, veggies, whole grains and protein. This means that a meal plate should be half full of colorful vegetables and half full of lean protein and whole grains.
If you’re not sure which food groups pack the most nutritional value, check out Parents Magazine’s thorough breakdown of nutrients children need by age, their food sources and recommended amounts.
Rather than reaching for the nearest bag of chips or heading through the drive-thru, here are 10 of our favorite, kid-approved healthy recipes for snack time this summer.
10 Healthy Summer Snacks for Toddlers & Kids
Homemade Strawberry Yogurt Popsicles
We don’t know any kids that will turn down a popsicle, and this one is packed with nutrients. Strawberries contain a high amount of vitamin C, plus minerals like calcium, iron, potassium, folate, magnesium, and even antioxidants called anthocyanins. Meanwhile Greek yogurt provides B12, calcium, vitamin A, and is high in protein.
Recipe by Yummy Toddler Food: Simply add the listed ingredients to a blender or food processor. Pour into reusable freezer pop molds. Freeze for at least 4 hours before serving. Remove from the molds or cups and enjoy.
Guacamole
Every toddler (and parent) we know loves eating guacamole as a snack with tortilla chips or veggies to dip or spread on toast or crackers. Avocados are a terrific source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.
Recipe by Mind Over Munch: Add avocados, salt, and lime juice (to your preference). Mash and mix together. Add additional ingredients of your choosing (we recommend finely chopped onion at minimum, and you can also consider tomatoes and/or cilantro if your child enjoys those). Yields ~2 cups of guacamole.
Vegetable & Egg Breakfast Casserole
This is a kid-approved and easily customizable breakfast that the whole family will enjoy throughout the day or week. If you didn’t already know, eggs are actually a superfood. They offer a wide variety of vitamins and nutrients, including folate, vitamin A, B12, D, E, B6, Caclum, selenium, pantothenic acid and more. Add in the veggies of your choice and you’ll be on track nutritionally.
Recipe by Well Plated: Roast the vegetables of your choice for 20 minutes at 400 degrees F, until tender. Layer half of the roasted vegetables in the casserole dish. Beat the eggs together with milk, garlic, and seasoning. Pour the mixture into the casserole dish, and add remaining vegetables on top. Add small spoonfuls of the cheese you choose (ricotta, feta, mozzarella or cheddar). Bake for 35 to 40 minutes at 350 degrees F, until the top is golden. Remove, sprinkle with fresh herbs, and serve warm.
Steamed Broccoli and Baby Carrots Served Cold
This is such an easy and delicious healthy snack to have during the day or at lunch time. Baby carrots pack a high amount of vitamin A, vitamin K, and beta-carotene (which has antioxidant properties that help immune system function). Broccoli also offers vitamin C, vitamin K, folate, and fiber among other nutritional benefits.
Recipe by Young Eden: Place 2-3 inches of water and a steamer basket in a large saucepan; bring water to boil. Add 12-24 oz each of broccoli florets and baby carrots; cover with a lid and steam for 8-10 minutes. Use a fork to test if the vegetables are soft according to your preference. Refrigerate until cold. Serve cold as a snack with a healthy side dip like hummus or tzatziki. Store the steamed veggies in an airtight container in the fridge for 3-4 days.
Homemade Oat & Nut (or Seed) Butter Granola Bars
We like this recipe to keep on hand in the kitchen and grab as a simple breakfast side or midday snack. The rolled oats provide high fiber, protein, manganese and copper (antioxidants), while the nut or seed butter also offers fiber, protein and a general feeling of being fuller longer.
Recipe by Yummy Toddler Food: Gather all of the listed ingredients, and add to a food processor, choosing your flavor. Grind until the mixture starts to hold together. Pour the batter onto a parchment-lined baking sheet and press flat. Score the batter with a knife, which makes them easy to break into pieces once they’re baked. Bake, let cool, and enjoy.
Homemade Air Popped Popcorn
A light and healthy snack, popcorn is both quick to make and always a kid pleaser. Did you know that popcorn is high in fiber, and is a whole grain that carries antioxidants? Skip the processed version and make this easy recipe at home, with your own simple adds like cinnamon or italian seasoning to dress it up.
Recipe by Gathering Dreams: You’ll only need about half a cup of fresh popcorn kernels to make either on the stovetop, in the microwave, or in a popcorn machine. Follow the instructions for each method to make your air popped popcorn in just a few minutes, then season it to your preference.
Watermelon Agua Fresca Beverage
One of our favorite beverages to drink all year round, and especially during summer, is the Mexican Agua Fresca (fresh water) that blends fruit with water for a refreshing and naturally healthy drink. The water and vitamins A, B6, and C in watermelon are especially good for maintaining healthy skin.
Recipe by MindfulMocktail: Simply blend watermelon, 1 cup of water and an optional sweetener of your choice (we recommend honey) in a high-speed blender. Strain liquid through a sieve into a pitcher (or leave unstrained to retain more nutrients). Add lime juice and mint to your taste preference and serve.
Berries, Cheese & Cracker Plate
This is a sweet and savory dish that parents and kids can enjoy together and is very simple. Raspberries, blackberries, and blueberries are the trifecta of antioxidant rich berries, and you can throw in some strawberries for extra vitamin C. Cheese offers calcium, protein, vitamins A and B12 while whole grain crackers deliver on fiber.
Recipe by Young Eden: Gather ingredients. We suggest fresh mozzarella cheese, string cheese, and/or a cubed/sliced cheese of your choice. Rinse your chosen berries well, cut off the tops of any strawberries. Add a variety of whole grain, multigrain, and/or whole wheat crackers. (Optional: substitute berries with sliced grapes or apples)
Peach Raspberry Smoothie
Summer is the perfect season to stock up on peaches for yummy snacks. We like the idea of a peach smoothie to let your kiddo enjoy its unique flavor and reap the benefits of the fruit. Peaches are chock-full of antioxidants and rich in vitamins C, A, minerals like potassium and more.
Recipe by TwoPeasandTheirPod: Add peaches and raspberries to blender. Add milk, agave or honey, and ice cubes to the blender. Blend until smooth. Serve immediately.
Sautéed Cinnamon Apples
For a healthier alternative to after dinner sweets or desserts like ice cream and pies, look no further than your kitchen’s fruit bowl and pick up an apple. You and your kiddo might think of apples as a ready to eat treat, but sauteing up an apple is arguably even more delicious. Apples do not only taste great, they also clean your teeth, are rich in fiber and antioxidants. Eating apples has been linked to helping lower risk of diseases like diabetes, heart disease, and even cancer.
Recipe by JoyFoodSunshine: Place diced apples into a non-stick fry pan and add water. Cover and cook until the apples are slightly soft. Add your chosen ingredients as listed. Remove the lid and cook uncovered until all the ingredients caramelize onto the apples and they brown slightly. Transfer to a dish and serve the cinnamon apples warm!