Snack Time

8 Healthy Snacks for Kids (and Parents)

We all know what is it’s like to be hangry, and I’m guessing being a parent with a hangry child is not pleasant.  Or, possibly even more scary, around a child (or anyone for that matter) in the midst of a sugar rush with the inevitable crash to come.  Snacks can be a lifesaver for us all, and the right snack at the right time can prevent a disaster. The 8 snacks presented below can be put together quickly and easily and are full of healthy nutrients, proteins, and fats that supply stable energy.  More importantly these snacks do not contain loads of sugar, chemicals, dyes, or other highly processed ingredients.  

1) Smoothie

Smoothies are a wonderful way to get your daily servings of fruit and vegetables.  They can be extremely nutritious and are a great way to sneak in vegetables without your child noticing.  

Pictured: Frozen blueberries, 1 small avocado, coconut milk, Primal Kitchen Vanilla Protein Powder.

2) Fruit

Fruit can be a great go-to snack, you just have to make sure you have what your child enjoys on hand!  

3) Nuts

Nuts provide healthy fats that are great for a developing child.  Consider baking and lightly seasoning with cinnamon and pink Himalayan salt for taste.  The nuts also may need to be broken in to smaller pieces for choking safety.

4) Hard Boiled Eggs


Eggs provide many essential nutrients and protein that can be a fantastic go-to snack.  Hard/Soft boil enough eggs to have on hand for the week.  Add an avocado or fruit and this snack can turn into a meal for your child! Letting your child take part in helping boil and crack the eggs may get them excited for when it’s time to eat them.

5) Celery With Nut Butter

Get some organic celery and dollop on the nut butter! Celery is rich in vitamins and minerals and has a low glycemic index.  Foods with a low glycemic index can help stave off blood sugar crashes.  The nut butter can provide a good source of protein and healthy fats.  Just make sure to look for nut butters without added vegetable oils.

6) Greek Yogurt With Honey

Greek yogurt has more protein, less lactose, and typically less sugar than regular yogurt.  Add some local organic honey to provide sweetness to the yogurt and antioxidants.  Local honey can also help with your child’s allergies. 

7) Cheese Quesadilla

Can’t have a snack list or any food list for that matter without quesadillas!  Now a quesadilla can easily be a meal, but if all you have is tortillas and cheese, then they can be a yummy treat!  Go for grain free tortillas (Siete Brand has some good ones made with almond or cassava flour).  You can try goat cheese as it may be easier for your child to digest as goat milk has less lactose than cow milk.   

8) Chia Pudding

Chia pudding could serve as a fun food experiment for your kid.  Let them add the water or milk to the chia and have them check back in at least 10 minutes.  Give them a stir and viola, you have a pudding consistency.  You can add a trusted protein powder to give the pudding some flavor.  Chia contains healthy omega 3 fats, antioxidants, protein and fiber.

As an adult, I consume these snack regularly and could very easily see an 8 year old enjoying most of these.  Even if it’s just one or two snacks from the list that your child enjoys, consider it a win.  It’s about limiting the processed junk and eating more whole foods.  It can be fun making these snacks with your child and you can enjoy eating with them!

To más health, 


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