We share the best healthy snack ideas for kids according to dietitian moms in categories like the best bars, crackers, cereals and more – plus what should you look for in a healthy snack?
Let’s be real, mamas. Sometimes the struggle is REAL when it comes to making sure our kids eat nutritious food. While it’s always great to spend an hour or two making healthy homemade bars or muffins, we get that sometimes, that’s just not realistic. We all need some easy healthy school snacks you can buy in the store and send the kids off with that we actually feel good about. So I chatted with my dietitian mom colleagues about their go-to store healthy snack ideas that they love to feed their kids.
Table of contents
What to Look for in a Healthy Kid’s Snack
When I’m thinking of a healthy snack idea, I try to think of it like a mini meal with a nice balance of carbs, protein and fat. Here are some things you can think about when choosing a healthy packaged snack (but remember, not every snack needs to have ALL of these things!)
- Two or more food groups (whole grains, protein, dairy, fruit, vegetables)
- Less than 6 grams of sugar or less per serving
- Less than 200 mg of sodium or less per serving
- Source of protein (ideally 2-3 grams)
- Source of fibre (ideally 2-3 grams)
- Source of monounsaturated or polyunsaturated fats
- Trans fat free
- Low in saturated fats
When Should You Give Kids Snacks
Most children need to eat every three to four hours throughout the day to fuel their growing, active bodies. This usually means 3 main meals and 2-3 snacks each day between them.
It’s important to stick to a general eating schedule and stay consistent with this on weekdays and weekends. This means ensuring there is adequate time between a snack and a meal rather than just allowing small bites and snacks all day long. Since meal times are generally where new food exposures happen, we want our littles to have enough of an appetite to be enticed to try them.
But if we’re constantly giving little snack handouts all day long, your child will never have time to build up an appetite to try. Here is a sample eating schedule.
Sample eating schedule
- Breakfast: 7 am
- Snack #1: 9:30 am
- Lunch: noon
- Snack #2: 3 pm
- Dinner: 6 pm
What is a Snack vs a Treat
Society seems to conflate “snack” with “treat” a heck of a lot, especially when it comes to feeding kids. While I 100% believe in treats, and in fact, I also believe that sometimes we may want to make snacks out of treats (read up on how to deal with sugar and dessert with kids here), they are not the same thing. Instead, we want to think about a snack as a mini meal with the same kind of balance we would give them for a main meal. That means including two or more food groups and two or three of fibre rich carbs, healthy fats, and/or protein. That way, even if your kiddo fills up at snack time and doesn’t eat much at their main meal, you know they got lots of nutrition in regardless!
Best Storebought Kid’s Snacks
Below is a list of amazing healthy snack ideas you can give your children that are dietitian approved!
Snack Bars
My son loves these bars because they are naturally sweet, but they only have 2 grams of sugar per serving, plus they have 3 grams of protein and 4 grams of fibre! They’re also school safe!
Abbey Sharp, RD www.Abbeyskitchen.com
Simple Mills Bars Nutty banana bread
This soft and nutty granola bar is made from almond flour and coconut flour. It’s convenient, soft, and feels like you’re eating a slice of banana bread in a bar. The best part is that it has only 6g of added sugar, so both myself and my daughters eat it for a snack!
Marina Chaparro, Mom, RD https://www.nutrichicos.com/
Made Good Chocolate Chip granola bars have 6g of sugar per bar, are fortified with vitamins and are totally free of any allergens – they make a great choice for a school snack.
Veronica La Marca, RD, CDE @eat2grow.kids.nutrition
Kind Kids granola bars are delicious, my kids love them! With 5g of sugar per bar these are a great option for a quick snack on the go.
Veronica La Marca, RD, CDE @eat2grow.kids.nutrition
These snacks are filling (great for when I can’t offer them as part of a balanced snack) and most flavours only contain 6g of added sugar!
Veronica La Marca, RD, CDE @eat2grow.kids.nutrition
Cascadian Farms Kid’s Size Chewy
“The oatmeal raisin flavour are delicious, and contain only 5g of added sugars (which can be hard to come by with granola bars). I also used this flavour to bridge my kids into eating oatmeal with raisins and cinnamon raisin toast!
Veronica La Marca, RD, CDE @eat2grow.kids.nutrition
MY 8yr old loves this ONLY 3 ingredients bar dates+almonds+pecans. It is vegan, soy free, gluten free.
Tejal Pathak, MS, RD, LD, CDCES www.Tejrd.com
Whole Wheat Raspberry Fig Bars from Nature’s Bakery
These whole wheat fig bars are a good source of fiber and a soft and safe snack choice when on-the-go with babies and toddlers!
Stacey Mattinson, MS, RDN
Welo Kids Probiotic Bars
These bars have just 2 grams of sugar per bar plus 2 grams of fibre and they come in delicious kid-friendly flavours like chocolate chip!
Abbey Sharp, RD www.abbeyskitchen.com
Dairy Snacks
I grew up with the little wax covered cheese and my son thinks it is so much fun to unwrap them! I love that they are relatively low in salt but have 5 grams of protein each and are a good source of calcium!
Abbey Sharp, RD www.abbeyskitchen.com
IOGO Nano Cheese Rolls
Who doesn’t like to play with their food? My son loves to unwrap these into a long roll. I love that he can bite off little pieces instead of putting a huge chokable chunk in his mouth. Plus, each roll has 4 grams of protein and 35% less salt than most string cheese.
Abbey Sharp, RD www.abbeyskitchen.com
I love that this yogurt has no sugar added, but it has a delicate light fruit flavour that my kid loves. It’s light and creamy and has 4 grams of protein per 100 g serving.
Abbey Sharp, RD www.abbeyskitchen.com
Just 3 Yogurt by Yoplait
Technically not a “kids yogurt,” which is exactly why I love it. It’s made with just 3 ingredients: cultured milk, real fruit and cane sugar, yet one container has only 6-8g of added sugar, which is way less than traditional kids yogurts which may yield >8g for a 3oz pouch. I also like whole milk products for younger kids. This one is with whole milk, which yields more calories and fat-great for little ones since they need a higher intake of calories from fat.
Marina Chaparro, Mom, RD https://www.nutrichicos.com/
My kids’ (and my!) my favorite store bought snack is the vanilla flavored Oui by Yoplait French Style Yogurt. I love the custard-like consistency and the fact that it‘s made with very few, simple ingredients. It’s a tasty way to get more probiotics into my kids’ diet, and fun to use different toppings on it (chopped strawberries are a favorite) for a filling snack. And I adore that the glass jars can be reused in a million ways, from storage containers to votive candle holders!
Melissa Nieves, LND,RD,MPH, https://fadfreenutrition.nutricionalgrano.com/
Stonyfield Whole Milk Strawberry Beet Yogurt
One of my favorite ‘convenient’ products that I like to give my 2 year old little girl is the Stonyfield Whole Milk Strawberry Beet Yogurt and their other flavor varieties. This is because it contains less sugar than other flavored kids yogurts at 4 g per pouch, active cultures to support gut health, easy for an on-the-go snack and has added vegetable servings in it to provide fiber along with the calcium and vitamin D found in yogurt.
Carina Myatt MS, RDN, LD
As a mother of four, finding a convenient snack food everyone can agree on is a blessing. As a dietitian and culinary coach, I love these prepackage servings of mozzarella cheese for their flexibility [taste great with crackers, fruits, nuts, or vegetables] and nutrient density [nice balance of protein and fat].
Jeanne Petrucci, MS, RDN, www.livingplate.org
Savory Snacks
It is crunchy and chips that I don’t have to say no to, did I mention healthy too? It has 6gm protein, 3gm fiber and 16gm carbohydrate in 1oz serving.
Tejal Pathak, MS, RD, LD, CDCES www.Tejrd.com
Hippie Snack Cauliflower Crisps
These crackers are made with cauliflower, seeds and brown rice flour and have 5 grams of protein per serving! They also come in avocado and almond varieties in a bunch of flavours.
Abbey Sharp, RD www.abbeyskitchen.com
Harvest Snaps – Lightly salted
This snap peas flavor tastes good and are a good substitute for regular chips. It has 5gm fiber, 5gm protein and 16gm carbohydrate. It is crunchy and yummy!!
Tejal Pathak, MS, RD, LD, CDCES www.Tejrd.com
Goldfish Baked with Whole Grains
Take every child’s favorite cracker, then add in a little extra fiber using whole wheat flour, and you’ve got goldfish baked with whole grains.
Stacey Mattinson, MS, RDN www.staceymattinson.com
Vegan Rob’s Sorghum Beet Puffs
My son is officially obsessed with these puffs. They have a simple ingredient list and 3 grams of protein per serving, plus they’re relatively low in salt compared to other chips.
Abbey Sharp, RD www.abbeyskitchen.com
A’mond Snacks Almond & Multigrain Puffs
These puffs are made with almonds and whole grains that are baked, instead of fried.
Abbey Sharp, RD www.abbeyskitchen.com
I have 2 teenage girls that snack A LOT. My girls are big fans of Triscuit crackers. They often eat them with a cheese stick or solo. I like them because they’re whole wheat, contain few ingredients and are a decent source of fiber. I also like the variety of flavors. It keeps them both happy.
-Lisa Andrews, MEd, RD, LD www.soundbitesnutrition.com
Sweet Snacks
Good & Gather Fruit and Vegetable Strips
This product rolled out and created by Target is made 100% of fruit and vegetable purees and juices.
Stacey Mattinson, MS, RDN
I buy Sun-Maid raisins and sour raisins often for my toddler. With no added sugars or artificial flavorings, they are a naturally sweet and tasty on the go and lunch box option that offer fiber and other micronutrients, like iron.
Sarah Schlichter, MPH, RDN of Bucket List Tummy
With only 6g of added sugar and 4g of plant-based protein per serving, these pistachios clusters are delicious snacks for older kids. Note that these would not be appropriate for kids under 4 due to the whole nuts.
Marina Chaparro, Mom, RD https://www.nutrichicos.com/
This cereal can double as breakfast and a snack with an impressive 8 grams of fibre in 1 cup! You can also use it to make your own DIY trail mix with dried fruit, nuts, and seeds!
Marina Chaparro, Mom, RD https://www.nutrichicos.com/
With my daughter attending a school that requires sack lunches, Bare Baked Crunchy Apple , are a staple in our pantry. They provide a fruit serving and the crunch of a chip with fiber and flavor that my kiddo loves.
Carina Myatt MS, RDN, LD
If you’re looking for a new fun way to get in your kids’ fruit, these crispy crunchy berries are a great source of fibre and vitamin C with no added sugar!
Abbey Sharp, RD www.abbeyskitchen.com
Snack time does not have to be a daily overwhelming and time consuming, it can be easy and convenient and still be nutrient dense. There are thankfully so many store-bought healthy snack ideas on the market these days, so hopefully some of these ideas were helpful!
More Blog Posts You May Like
Loved this post about healthy snack ideas for kids? I’ve got LOTS of great nutrition blogs for toddlers and kids, check them out here!
- If you’re looking to start solids, check out our BLW solid starter guide here.
- If you’re dealing with picky eating, check this out.
- If you want a refresher on my feeding philosophy, the Division of Responsibility, check this out.
- And if you want our BLW meal plan, check this out.
If you ever have any questions about healthy snack ideas or whether something is a good snack option please feel free to write a comment and we will get back to you!
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Sarah says
Might I ask where would be the best grocery store in Canada to shop at to find the most of these things?
Abbey Sharp says
You can try whole foods or order online.
Brooke says
These are great! Goldfish are a personal fave!
I know this isn’t a snack, but I’d also suggest giving kids spring water over tap. It tastes really good which gets them to drink more. We get ours from Cedar Springs in Toronto & we all love it!
Abbey Sharp says
Thanks for sharing!
Melissa says
Thank you so much for this. So helpful with the examples