10 Healthy Snacks 4 Healthy Kids


If you are anything like me you want your child to be the best they can be and you understand the contribution that healthy food can make. You know it helps their ability to learn, their behavior improves, their teeth stay strong, they don’t experience mood highs and lows and most importantly they become healthy and lean. But you will also appreciate the time and expense that can go into creating this lifestyle for your children…..and you do not have the time!! So let me show you some quick ideas that you can put together in as little as five minutes.

Snacks are meant to be small but they can pack a powerful caloric punch to a kids daily intake. Children only have small stomachs and they burn lots of energy so they need to eat regularly. It is for these reasons that snacks can often be too energy dense and so regular that they really do add up by the end of the day. Don’t let all your hard work preparing the main meals of the day be undone by nasty processed snack food. Plan ahead with the following snack recipes to ensure your child can be the best s/he can be for the entire day


Healthy Chocolate Hummus

Prep Time: 5 m

Cook Time: 0 m

Serves: 4


  • 2 cups of cooked, unsalted chickpeas
  • 3-4 tablespoons unsweetened cocoa powder
  • 2 tablespoons peanut butter OR almond butter
  • 1/4 cup maple syrup or honey
  • 1 teaspoon vanilla extract


1. Add all ingredients into the cup of a large food processor, and puree until smooth.

2. Serve with fresh fruit, crackers, or pita chips.


Baked Blueberry Oatmeal Cups

Prep Time: 5 m

Cook Time: 20 m

Serves: 12 


2 cup – oats, dry

1 teaspoon – baking powder

1/2 teaspoon – salt

1 teaspoon – cinnamon

1/2 cup – banana

2 tablespoon – coconut oil

1 cup – milk

2 tablespoon – honey

1/2 teaspoon – vanilla extract

1 medium – egg

1 cup – blueberries



1. Preheat oven to 350 degrees and grease a muffin pan
In a medium bowl, add oats, baking powder, salt and cinnamon.

In a separate bowl mash banana, add coconut oil, milk, honey, vanilla extract and eggs.

Combine wet and dry ingredients and then fold in blueberries. You can use fresh or frozen berries.

5. Fill muffin tins evenly, they won't rise too much so you don't need to leave room for rising. Bake for 20-25 minutes or until golden brown. Serve warm!


Easy Carrot Chips 

Serves: 4

Prep Time: 10 m

Cook Time: 15 m


  • 4 medium – carrot
  • 1 tablespoon – olive oil
  • 1/8 teaspoon – salt


1. Preheat oven to 350°F.

2. Peel carrots, then slice into strips using the vegetable peeler. Avoid rotating the carrot for as long as possible to make wider sections; the thicker the pieces, the better they will turn out!

3. Lightly grease the bottom of a cookie sheet with the olive oil to avoid sticking.

4. Place carrot peelings in a single layer on the cookie sheet, tossing them slightly to lightly coat with oil.

5. Sprinkle with salt if desired.

6. Bake for 10-25 minutes until crispy (exact time will depend on the thickness of the slices).


Cheesy Cauliflower Dippers 

Serves: 10

Prep Time: 15 m

Cook Time: 45 m


  • 1 medium – cauliflower
  • 2 ounce – mozzarella cheese
  • 1 large – egg
  • 1 teaspoon – oregano, dried
  • 1 teaspoon – basil, dried
  • 1/2 teaspoon – garlic salt
  • 1 – cooking spray
  • 1 ounce – Parmesan cheese, grated


1. Wash and clean cauliflower; remove the florets from the bunch and discard the core.

2. Place the florets in a food processor and pulse until it is of a “rice” consistency.

3. In a large saucepan, heat one inch of water until it boils. Add in the cauliflower, cover with a lid, and allow to steam for 4-5 minutes. Watch closely so it does not boil over!

4. Preheat oven to 425° F.

5. Use a fine mesh strainer to drain the steamed cauliflower. Allow it to cool for a few minutes, then place in a clean dish towel (or even a paper towel) and squeeze as hard as you can to remove any excess water; add to a large mixing bowl.

6. Shred the mozzarella cheese.

7. Add 1/4 cup mozzarella cheese, egg (slightly beaten), oregano, basil, and garlic salt (or garlic powder and regular salt) to the cauliflower. Stir well to combine.

8. Line a baking sheet with parchment paper and spray lightly with cooking spray.

9. Spoon the cauliflower mixture onto the pan and use your hands to form it into a 8 1/2 x 11-inch rectangle.

10. Bake for 30 minutes or until the crust is golden brown.

11. Remove the crust from the oven and top with remaining mozzarella and Parmesan cheese.

12. Return the pan to the oven and bake for another 7-10 minutes until the cheese is melted.

13. Cut into “breadsticks” and serve with warm marinara sauce for dipping.

If you want to buy pre-cut cauliflower florets, 1 medium cauliflower yields 3-4 cups florets.


1 cup – spaghetti or marinara sauce


Kale Chips 

Serves: 4

Prep Time: 5 m

Cook Time: 12 m


  • 4 cup – kale
  • 2 tablespoon – grapeseed oil
  • 1/2 medium – lemon
  • 1/4 teaspoon – sea salt


1. Preheat oven to 350°F. Chop 1 head of kale into 1/2 inch pieces (about 4 cups worth).

2. Place all ingredients in a large bowl; massage the oil, 1 tablespoon lemon juice, and sea salt into the kale using your hands.

3. Place on parchment-lined baking sheets and bake for 12 minutes or until crispy. Serve immediately.


Fresh Cucumber Roll-ups 

Serves: 6-8

Prep Time: 20 m

Cook Time: 0 m


  • 4 ounce – cream cheese
  • 1 medium – cucumber
  • 1/2 medium – bell pepper
  • 1/2 cup strips or slices of carrot


1. Soften cream cheese to room temperature and mix with a spoon to soften.

2. Wash and dry your cucumber. Using a vegetable peeler, slice into really thin strips (thinner cucumbers work best).

3. Cut bell pepper into matchstick pieces. I used a quarter each of red pepper and yellow, but you could just use one or the other if it's easier.

4. Spread a thin layer of cream cheese down each cucumber slice. On one end, place a handful of carrots and bell pepper, along with fresh herbs if desired (optional).

5. Roll up and serve!


Sweet Spinach Muffins 

Serves: 18 muffins

Prep Time: 10 m

Cook Time: 18 m


  • 18 standard – cupcake liners


  • 2 cup – flour, whole wheat
  • 1 1/2 teaspoon – cinnamon
  • 2 teaspoon – baking powder
  • 1/2 teaspoon – baking soda
  • 1/4 teaspoon – salt


  • 3/4 cup – milk
  • 1/2 cup – honey
  • 1 large – banana
  • 6 ounce – spinach
  • 1/2 cup – butter, unsalted
  • 1 large – egg
  • 1 teaspoon – vanilla extract


1. Preheat oven to 350 F, and line a muffin pan with paper liners (or use silicone muffin cups sprayed with cooking spray).

2. Combine all dry ingredients in a large mixing bowl.

3. Melt butter. Blend the wet ingredients in a blender or food processor until completely pureed.

4. Pour the puree into the dry ingredient bowl, and fold together gently until just combined. (Do not over-mix.)

5. Spoon the batter into the muffin pan, and bake for 18-22 minutes, or until the muffins are rm to the touch on top, but not quite browning.

6. Cool most or all of the way before serving.


High Fiber Broccoli Smoothie

Serves: 4

Prep Time: 5 m

Cook Time: 0 m


  • 1 cup – frozen or fresh stone free cherries
  • 1 cup chopped – broccoli
  • 1 medium – avocado
  • 1 medium – banana
  • 1 tablespoon – flaxseed, ground 1 cup – pomegranate juice


Blend all ingredients in a high powered blender and drink!


Root Veggie Chips

Serves: 8

Prep Time: 20 m

Cook Time: 30 m


  • 1 medium – sweet potato
  • 1 medium – beet
  • 1 medium – Rutabagas, raw
  • 1 medium – turnips
  • 1 medium – parsnips
  • 1 tablespoon – olive oil
  • 1/4 teaspoon – salt


Wash, peel and thinly slice vegetables (to 1/8 inch or thinner). Place all veggie slices in a bowl and drizzle with olive oil. Arrange slices on a cookie sheet and sprinkle with salt.

Bake at 400 degrees for about 30 minutes, or until your veggies are crispy, but not burned!


Roasted Chickpeas

Serves: 4

Prep Time: 5 m

Cook Time: 30 m


  • 15 ounce – chickpeas (garbanzo beans), canned
  • 1/8 teaspoon – salt
  • 1 teaspoon – garlic powder
  • Cooking spray


1. Preheat oven to 375°F. Drain and rinse chickpeas, then pat dry with a paper towel.

2. Arrange chickpeas in a single layer on a baking sheet and roast for 30-35 minutes, shaking the pan every ten minutes. They will be golden brown and crunchy on the inside when done, not moist. Watch carefully so they don't burn.

3. In a medium bowl, combine the salt and garlic powder.

4. Remove chickpeas from oven when done and spray with cooking spray. Immediately toss with spices while hot.

5. Cool before serving. Serving size: 1/4 cup chickpeas


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