3 Easy, Healthy, and Delicious Plant-Based, Kid Friendly snack ideas
Finding healthy, plant-based snacks that your kids will actually eat can sometimes feel like a challenge. But the good news is that there are plenty of simple, wholesome, and delicious snacks you can make right at home that will satisfy even the pickiest eaters. These three plant-based snacks are packed with nutrients, easy to prepare, and perfect for growing kids.
1. Banana and Oat Energy Bites
These no-bake banana and oat energy bites are a quick and nutritious snack that kids love. They’re naturally sweetened with bananas and packed with fiber, protein, and healthy fats. Plus, you can make a big batch and store them in the fridge for the whole week.
Ingredients:
1 ripe banana
1 cup rolled oats
1/4 cup almond butter (or any nut/seed butter)
1 tablespoon chia seeds or flaxseeds
1/4 cup shredded coconut (optional)
2 tablespoons dark chocolate chips or raisins (optional)
Instructions:
In a large bowl, mash the ripe banana with a fork until smooth.
Add the oats, almond butter, chia seeds, and any optional ingredients like coconut or chocolate chips.
Mix until well combined.
Roll the mixture into small bite-sized balls and place them on a baking sheet lined with parchment paper.
Refrigerate for at least 30 minutes to set.
Why it’s great: These bites are packed with fiber from the oats, healthy fats from the almond butter, and protein from the chia seeds. They’re portable and perfect for school lunches or an on-the-go snack.
2. Veggie Sticks with Hummus
Veggie sticks with hummus are a classic, kid-friendly snack that’s not only fun to eat but also packed with nutrients. Hummus, made from chickpeas, is a great source of plant-based protein and fiber, while the veggies provide vitamins and minerals. This snack is easy to prepare, and you can get creative by offering a rainbow of colorful veggies.
Ingredients:
1 cucumber
2 carrots
1 bell pepper (any color)
1 celery stalk
1 cup of store-bought or homemade hummus
Instructions:
Wash and peel the veggies (if needed).
Slice the cucumber, carrots, bell pepper, and celery into sticks.
Arrange the veggie sticks on a plate and serve with a small bowl of hummus.
Optional Hummus Recipe:
1 can chickpeas, drained and rinsed
2 tablespoons tahini
Juice of 1 lemon
1 garlic clove, minced
2 tablespoons olive oil
1/4 teaspoon cumin (optional)
Salt and pepper to taste
Blend all the hummus ingredients in a food processor until smooth. Add water if needed to adjust the consistency.
Why it’s great: This snack is not only rich in fiber and vitamins, but it’s also interactive. Kids love dipping their veggie sticks, and the variety of colors makes it visually appealing. You can switch up the veggies depending on what your child enjoys.
3. Peanut Butter and Apple Nachos
Apple nachos are a fun and creative way to serve fruit, and they’re a hit with kids. This snack is simple to make and combines the natural sweetness of apples with the creaminess of peanut butter. Add a sprinkle of toppings like granola or seeds for extra texture and nutrition.
Ingredients:
1 large apple (any variety)
2 tablespoons peanut butter (or any nut/seed butter)
1 tablespoon chia seeds or hemp seeds (optional)
1 tablespoon granola (optional)
1 tablespoon raisins or dried cranberries (optional)
Instructions:
Slice the apple into thin rounds and arrange them on a plate.
Warm the peanut butter slightly in the microwave to make it easier to drizzle.
Drizzle the peanut butter over the apple slices.
Sprinkle chia seeds, granola, and dried fruit on top as desired.
Why it’s great: Apples are high in fiber and vitamin C, while peanut butter provides protein and healthy fats. The addition of seeds or granola adds extra crunch and nutrients. This snack is both fun and nutritious, perfect for an after-school treat.
These three plant-based snacks—Banana and Oat Energy Bites, Veggie Sticks with Hummus, and Peanut Butter and Apple Nachos—are not only easy to make but also full of essential nutrients that will keep your kids fueled and satisfied. Whether you need something quick for school lunches or a snack to keep little tummies full between meals, these recipes offer a perfect balance of taste and health. Plus, they’re fun to eat, making it easier to get your kids excited about healthy, plant-based foods.