25 Best Healthy Toddler Snacks in 2024

6 days ago

54 21 minutes read

What Makes a Snack Healthy for Toddlers?

Before we reveal our list of the top 25 healthy snacks for kids, let’s take a closer look at what qualifies as a nutritious snack for toddlers. Here are the key factors to consider:

1. Nutrient-dense Ingredients

The foundation of a healthy snack is nutrient-rich, whole food ingredients. Focus on fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, antioxidants, and fiber that support your toddler’s growth and development.^[2]

Some examples of nutrient-dense snack ingredients include:

Fresh berries
Sliced apples
Baby carrots
Hummus
Hard-boiled eggs
Nut butters (if no allergies)
Avocado
Plain yogurt
Whole grain crackers or bread

2. Low in Added Sugar

Many packaged snacks marketed towards kids are loaded with added sugars, which can lead to excessive calorie intake and increase the risk of obesity, cavities, and other health issues.^[3] When choosing healthy snacks for toddlers, opt for options with little to no added sugar.

Check the nutrition label and ingredient list carefully. Look out for sneaky sources of added sugar like:

High fructose corn syrup
Cane sugar
Honey
Molasses
Brown rice syrup
Evaporated cane juice

Instead, choose snacks that are naturally sweetened with whole fruit or contain no more than 5 grams of added sugar per serving.

3. Easy to Eat and Digest

Toddlers have small stomachs and are still developing their chewing and swallowing skills. To prevent choking and promote healthy digestion, choose snacks that are easy for little ones to manage.

Some toddler-friendly snack characteristics include:

Soft textures
Small, bite-sized pieces
Minimal prep or assembly required
Not too chewy, sticky, or hard

It’s also a good idea to avoid common choking hazards like whole grapes, large chunks of raw vegetables, popcorn, and whole nuts for children under 4 years old.^[4]

4. Allergen-free Options

Food allergies are a common concern for many parents. If your child has a known allergy or attends a nut-free school or daycare, it’s crucial to have allergy-friendly snack options on hand.

Some popular allergen-free snack ideas include:

Rice cakes with sunflower seed butter
Roasted chickpeas
Applesauce pouches
Dried fruit
Popcorn (for ages 4+)
Veggie straws
Allergy-friendly granola bars

By keeping these factors in mind, you can feel confident that the snacks you choose will nourish your toddler’s growing body and help them develop a positive relationship with food. Now, let’s get to our top 25 picks for the best healthy toddler snacks!

25 Best Healthy Toddler Snacks

1. Apple Slices with Peanut Butter

Apples and peanut butter are a classic snack combo that provides a balance of fiber, healthy fats, and protein. The fiber in apples promotes digestive health and helps keep kids feeling full, while the protein and healthy fats in peanut butter provide sustained energy.^[5]

To make this snack toddler-friendly, slice the apples thinly and spread with a thin layer of natural peanut butter. If your child has a nut allergy, substitute sunflower seed butter instead.

2. Cheese and Whole Grain Crackers

Whole grain crackers topped with cheese provide a satisfying crunch and a good balance of complex carbohydrates and protein. Look for crackers made with 100% whole grains and minimal added ingredients.

Pair with slices or cubes of cheddar, mozzarella, or Swiss cheese for a calcium-rich snack that supports healthy bones and teeth. Cheese is also a good source of protein for growing muscles.^[6]

3. Homemade Fruit and Veggie Smoothies

Smoothies are an easy way to pack a variety of fruits, vegetables, and other nutrient-dense ingredients into a delicious, drinkable snack. Plus, they’re easy to customize based on your toddler’s preferences and dietary needs.

To make a healthy smoothie for your little one, blend together:

1 cup milk (dairy or non-dairy)
1/2 cup frozen fruit (berries, mango, pineapple, etc.)
1/2 cup fresh or frozen vegetables (spinach, kale, carrots, etc.)
1/2 banana
Optional add-ins: nut butter, chia seeds, avocado, yogurt

Smoothies provide a balance of carbohydrates, fiber, vitamins, and minerals to fuel your toddler’s day. The veggies add extra nutrition without affecting the sweet taste.^[7]

4. Avocado Toast

Avocado toast has become a trendy snack in recent years, and for good reason! Avocados are loaded with heart-healthy monounsaturated fats, fiber, potassium, vitamins K and C, and other important nutrients.^[8]

To make avocado toast, simply mash 1/4 of a ripe avocado onto a slice of whole grain bread. You can add a sprinkle of salt and pepper or a squeeze of lemon juice for extra flavor. Cut into bite-sized pieces for easy eating.

The healthy fats in avocado help keep toddlers full and satisfied between meals, while the whole grain bread provides fiber and complex carbohydrates for energy. It’s a simple snack that feels fancy!

5. Yogurt with Fresh Berries

Plain yogurt topped with fresh berries is a protein-packed snack that also provides calcium, probiotics, and antioxidants. Choose whole milk yogurt for toddlers, as they need the extra fat for brain development.^[9]

Top 1/2 cup of plain yogurt with 1/4 cup of fresh berries like strawberries, blueberries, or raspberries. The natural sweetness of the fruit will make this snack appealing to kids without the need for added sugars.

Yogurt is also a versatile snack that can be enjoyed on its own, blended into smoothies, or used as a dip for fruit. The probiotics in yogurt support digestive health and immunity.^[10]

6. Hummus and Veggie Sticks

Hummus is a tasty, protein-rich dip made from chickpeas, tahini, olive oil, lemon juice, and garlic. It pairs perfectly with a variety of colorful veggie sticks for a fiber-filled, nutritious snack.

Offer your toddler pre-cut sticks of carrot, cucumber, bell pepper, and celery for dipping. The fiber and water content of the veggies will help keep them hydrated and support healthy digestion.

Hummus provides plant-based protein and iron, which are important for growth and development. It’s also a good source of healthy fats from the olive oil and tahini.^[11]

7. Whole Grain Pita and Tzatziki Dip

Whole grain pita bread cut into triangles and served with tzatziki dip is a Mediterranean-inspired snack that’s both nutritious and delicious. Tzatziki is a refreshing yogurt-based dip made with cucumber, garlic, and dill.

The whole grain pita provides complex carbohydrates and fiber, while the tzatziki offers protein, calcium, and probiotics from the yogurt. The cucumber adds extra hydration and vitamin K.^[12]

To make homemade tzatziki, mix together:

1 cup plain Greek yogurt
1/2 cup grated cucumber (squeezed to remove excess water)
1 clove minced garlic
1 tablespoon chopped fresh dill
1 tablespoon lemon juice
Salt and pepper to taste

Serve with warm, toasted whole grain pita bread triangles for a satisfying crunch.

8. Baked Sweet Potato Fries

Sweet potatoes are a nutritional powerhouse, packed with fiber, vitamins A and C, potassium, and antioxidants. Baking them into crispy fries is a fun and healthy way to enjoy this vibrant veggie.^[13]

To make baked sweet potato fries, simply cut a sweet potato into thin wedges, toss with a little olive oil and your favorite seasonings (like cinnamon or paprika), and bake at 425°F for 20-25 minutes until crispy.

These fries provide a good balance of complex carbohydrates and fiber for sustained energy, plus antioxidants to support overall health. They’re a nutritious alternative to deep-fried French fries.

9. Homemade Trail Mix with Nuts and Dried Fruit

Trail mix is a portable, energy-boosting snack that’s perfect for active toddlers on the go. By making your own trail mix at home, you can control the ingredients and avoid added sugars and preservatives.

To make a healthy trail mix, combine:

1/2 cup whole grain cereal (like Chex or puffed rice)
1/4 cup unsweetened dried fruit (like raisins, apricots, or cranberries)
1/4 cup nuts or seeds (like almonds, walnuts, pumpkin seeds, or sunflower seeds)
Optional: 1-2 tablespoons dark chocolate chips or unsweetened coconut flakes

The whole grain cereal provides complex carbohydrates for energy, while the dried fruit offers fiber and concentrated nutrients. Nuts and seeds add healthy fats, protein, vitamin E, magnesium, and other important nutrients.^[14]

Mix everything together and store in an airtight container for an easy grab-and-go snack. Just be sure to choose age-appropriate ingredients and supervise your toddler closely to prevent choking.

10. Whole Grain Banana Bread

Banana bread is a classic snack that can be made healthier by using whole grain flour, reducing the sugar, and adding in nutritious mix-ins like nuts, seeds, or dried fruit.

Overripe bananas provide natural sweetness and moisture, so you can cut back on the added sugar. They’re also a good source of fiber, potassium, vitamin B6, and vitamin C.^[15]

To make a healthy banana bread, mix together:

3 ripe bananas, mashed
1/3 cup melted coconut oil or butter
1/2 cup honey or maple syrup
2 eggs
1 teaspoon vanilla extract
1 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon cinnamon
1 3/4 cups whole wheat pastry flour
Optional mix-ins: 1/2 cup chopped nuts, seeds, or dried fruit

Pour into a greased loaf pan and bake at 350°F for 55-60 minutes or until a toothpick comes out clean. Let cool before slicing and serving.

Whole grain banana bread makes a filling snack or breakfast option that provides complex carbohydrates, fiber, and healthy fats. It’s a nutritious twist on a beloved treat!

11. Hard-boiled Eggs

Hard-boiled eggs are a simple, nutritious snack that’s rich in high-quality protein, choline, vitamin D, and other important nutrients. The protein in eggs helps support muscle growth and repair, while the choline is crucial for brain development.^[16]

To make perfect hard-boiled eggs, place eggs in a pot and cover with cold water. Bring to a boil, then remove from heat and let sit, covered, for 10-12 minutes. Drain and rinse with cold water before peeling.

Serve hard-boiled eggs whole or sliced, sprinkled with a little salt and pepper. They’re a filling, portable snack that can be made ahead of time for busy days.

12. Homemade Granola Bars

Store-bought granola bars are often loaded with added sugars and unhealthy oils. By making your own granola bars at home, you can control the ingredients and create a nutritious, satisfying snack.

To make homemade granola bars, mix together:

2 cups old-fashioned oats
1/2 cup chopped nuts or seeds
1/2 cup unsweetened dried fruit
1/4 cup honey or maple syrup
1/4 cup nut butter
1 teaspoon vanilla extract
1/4 teaspoon salt

Press the mixture firmly into a parchment-lined baking dish and refrigerate for at least 2 hours before cutting into bars.

These granola bars provide a balance of complex carbohydrates, healthy fats, fiber, and protein. The oats offer slow-burning energy, while the nuts and seeds add healthy fats and minerals like magnesium and zinc.^[17]

Customize the recipe with your toddler’s favorite mix-ins, like chocolate chips, coconut flakes, or different types of dried fruit. Store in an airtight container in the fridge for up to a week.

13. Ants on a Log (Celery with Peanut Butter and Raisins)

“Ants on a log” is a fun, creative snack that combines the crunch of celery with the creaminess of peanut butter and the natural sweetness of raisins.

Celery is a low-calorie veggie that’s high in fiber, vitamins K and C, potassium, and antioxidants. The fiber in celery supports digestive health and helps keep kids feeling full.^[18]

To make ants on a log, simply spread a tablespoon of natural peanut butter into the hollow of a celery stick and top with a row of raisins. The protein and healthy fats in peanut butter provide sustained energy, while the raisins offer a touch of natural sweetness and some extra fiber and nutrients.

This snack is a great way to encourage picky eaters to try new veggies in a fun, interactive way. If your child has a peanut allergy, you can substitute sunflower seed butter or cream cheese instead.

14. Baked Apple Chips

Baked apple chips are a crunchy, naturally sweet snack that’s packed with fiber and antioxidants. They’re a healthier alternative to store-bought chips and are easy to make at home.

To make baked apple chips, thinly slice apples crosswise, removing any seeds. Arrange the slices in a single layer on a parchment-lined baking sheet and sprinkle with cinnamon. Bake at 200°F for 2-3 hours, flipping halfway through, until crisp and lightly browned.

The fiber in apples promotes digestive health and helps regulate blood sugar levels, while the antioxidants support overall health and immunity.^[19] Cinnamon adds a warm, comforting flavor and may help stabilize blood sugar as well.

Baked apple chips are a portable, mess-free snack that can be stored in an airtight container at room temperature for several days. They’re a great option for on-the-go snacking or packed lunches.

15. Whole Grain Muffins with Hidden Veggies

Muffins are a popular snack for kids, but they’re often made with refined flour and loaded with sugar. By using whole grain flour and adding in hidden veggies, you can transform muffins into a nutritious, satisfying snack.

To make whole grain muffins with hidden veggies, mix together:

1 1/2 cups whole wheat pastry flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 cup coconut oil or butter, melted
1/2 cup honey or maple syrup
2 eggs
1 teaspoon vanilla extract
1 cup grated zucchini or carrot (squeezed to remove excess moisture)
Optional mix-ins: 1/2 cup chopped nuts, seeds, or dried fruit

Scoop the batter into a greased muffin tin and bake at 350°F for 18-20 minutes or until a toothpick comes out clean.

The whole grain flour provides fiber and complex carbohydrates for sustained energy, while the hidden veggies add extra vitamins, minerals, and antioxidants. The healthy fats from the coconut oil or butter help with nutrient absorption and brain development.^[20]

These muffins are a great way to sneak in some extra nutrition without your toddler even noticing. They can be enjoyed as a snack or packed in a lunchbox for a healthy treat.

16. Frozen Yogurt Covered Blueberries

Frozen yogurt covered blueberries are a refreshing, nutritious snack that’s perfect for hot summer days. They’re easy to make and provide a balance of protein, fiber, antioxidants, and healthy fats.

To make frozen yogurt covered blueberries, simply dip fresh blueberries into plain Greek yogurt and place on a parchment-lined baking sheet. Freeze for 2-3 hours until solid, then transfer to an airtight container and store in the freezer.

Blueberries are packed with fiber, vitamin C, and antioxidants that support brain health and overall wellness. The Greek yogurt provides protein and calcium for strong bones and muscles.^[21]

These frozen treats are a healthy alternative to sugary popsicles and ice cream. They’re a fun, interactive snack that kids can help make and enjoy on a hot day.

17. Homemade Energy Balls

Energy balls are a portable, nutrient-dense snack that’s perfect for active toddlers. They’re easy to make at home with a few simple ingredients and can be customized to your child’s tastes.

To make homemade energy balls, mix together:

1 cup old-fashioned oats
1/2 cup nut butter
1/4 cup honey or maple syrup
1/4 cup ground flaxseed or chia seeds
1 teaspoon vanilla extract
Optional mix-ins: 1/4 cup chopped nuts, seeds, dried fruit, or chocolate chips

Roll the mixture into bite-sized balls and refrigerate for at least 30 minutes to firm up.

The oats provide fiber and complex carbohydrates for sustained energy, while the nut butter offers healthy fats and protein. The ground flaxseed or chia seeds add extra fiber, omega-3 fatty acids, and antioxidants.^[22]

Energy balls are a great snack to have on hand for busy days or after-school activities. They can be stored in the fridge for up to a week or frozen for longer-term storage.

18. Mini Whole Grain Pizzas

Pizza is a favorite food for many kids, but it’s often high in unhealthy fats and refined carbohydrates. By making mini pizzas on whole grain English muffins, you can create a healthier version that’s just as delicious.

To make mini whole grain pizzas, split a whole grain English muffin in half and top with tomato sauce, shredded mozzarella cheese, and your child’s favorite toppings (like diced veggies or turkey pepperoni). Bake at 400°F for 10-12 minutes until the cheese is melted and bubbly.

The whole grain English muffin provides fiber and complex carbohydrates, while the tomato sauce offers vitamin C and antioxidants. The mozzarella cheese adds protein and calcium for strong bones.^[23]

Mini pizzas are a fun, interactive snack that kids can help assemble. They’re a great way to encourage picky eaters to try new veggies and can be customized to each child’s tastes.

19. Roasted Chickpeas

Roasted chickpeas are a crunchy, savory snack that’s packed with plant-based protein, fiber, and nutrients. They’re easy to make at home and can be seasoned in a variety of ways.

To make roasted chickpeas, drain and rinse a can of chickpeas and pat dry with a paper towel. Toss with a little olive oil and your favorite seasonings (like salt, pepper, garlic powder, or paprika) and spread in a single layer on a baking sheet. Roast at 400°F for 20-30 minutes until crispy, stirring halfway through.

Chickpeas are an excellent source of plant-based protein, which is important for growth and development. They’re also high in fiber, which supports digestive health and helps keep kids feeling full.^[24]

Roasted chickpeas are a portable, allergy-friendly snack that can be enjoyed on their own or added to trail mix or salads for extra crunch. They’re a nutritious alternative to processed snacks like chips or crackers.

20. Homemade Applesauce

Applesauce is a classic snack for kids, but store-bought versions are often loaded with added sugars and preservatives. By making your own applesauce at home, you can control the ingredients and create a healthier, more flavorful version.

To make homemade applesauce, peel and chop 4-5 apples and place in a pot with 1/2 cup water, 1 teaspoon cinnamon, and a squeeze of lemon juice. Simmer over medium heat for 15-20 minutes until the apples are soft, then mash with a fork or blend with an immersion blender until smooth.

Apples are a good source of fiber, vitamin C, and antioxidants. The cinnamon adds a warm, comforting flavor and may help stabilize blood sugar levels.^[25]

Homemade applesauce can be enjoyed on its own or used as a topping for yogurt, oatmeal, or pancakes. It can be stored in the fridge for up to a week or frozen for longer-term storage.

21. Turkey and Cheese Roll-ups

Turkey and cheese roll-ups are a simple, protein-packed snack that’s easy to make and fun to eat. They’re a great option for picky eaters who may not like traditional sandwiches.

To make turkey and cheese roll-ups, simply lay out a slice of turkey and top with a slice of cheese. Roll up tightly and secure with a toothpick if needed. Repeat with additional slices of turkey and cheese.

Turkey is a lean source of protein, which is important for muscle growth and repair. Cheese provides calcium and vitamin D for strong bones and teeth.^[26]

These roll-ups are a portable, mess-free snack that can be enjoyed on the go or packed in a lunchbox. They’re a healthier alternative to processed deli meats and can be customized with different types of cheese or veggies.

22. Banana and Nut Butter Roll-ups

Banana and nut butter roll-ups are a sweet, satisfying snack that’s packed with fiber, healthy fats, and potassium. They’re easy to make and can be customized with different toppings.

To make banana and nut butter roll-ups, simply spread a tablespoon of nut butter (like peanut butter or almond butter) onto a whole wheat tortilla and top with a peeled banana. Roll up tightly and slice into bite-sized pieces.

Bananas are a good source of fiber, potassium, and vitamin B6. The nut butter provides healthy fats and protein for sustained energy and satiety.^[27]

These roll-ups are a fun, interactive snack that kids can help make. They can be enjoyed on their own or topped with additional ingredients like granola, coconut flakes, or a drizzle of honey.

23. Whole Grain Cereal with Milk

Whole grain cereal with milk is a classic breakfast that can also make a nutritious snack. By choosing a cereal made with whole grains and low in added sugars, you can provide your toddler with a balance of complex carbohydrates, fiber, and protein.

Look for cereals made with whole grain oats, wheat, or rice and containing at least 3 grams of fiber per serving. Avoid cereals with added sugars or artificial colors and flavors.

Pair the cereal with whole milk for toddlers, which provides fat, protein, and calcium for growth and development. Non-dairy milk alternatives can also be used if needed.^[28]

Whole grain cereal with milk is a quick, easy snack that can be enjoyed any time of day. It’s a healthier alternative to sugary snacks and can help keep kids feeling full and satisfied.

24. Frozen Banana Pops

Frozen banana pops are a fun, refreshing snack that’s perfect for hot summer days. They’re easy to make and can be customized with different toppings.

To make frozen banana pops, simply peel and cut bananas in half crosswise. Insert a popsicle stick into the cut end of each half and place on a parchment-lined baking sheet. Freeze for at least 2 hours until solid, then dip in melted chocolate and roll in toppings like chopped nuts, shredded coconut, or granola. Return to the freezer until the chocolate is set.

Bananas are a good source of fiber, potassium, and vitamin B6. The chocolate provides a touch of sweetness and some antioxidants, while the toppings add extra nutrients and texture.^[29]

Frozen banana pops are a healthier alternative to sugary popsicles and ice cream. They’re a fun, interactive snack that kids can help make and enjoy on a hot day.

25. Homemade Veggie Chips

Homemade veggie chips are a crunchy, nutritious snack that’s easy to make and packed with fiber, vitamins, and minerals. They’re a healthier alternative to store-bought potato chips and can be made with a variety of veggies.

To make homemade veggie chips, thinly slice veggies like sweet potatoes, beets, parsnips, or kale and toss with a little olive oil and salt. Spread in a single layer on a baking sheet and bake at 300°F for 20-30 minutes until crispy, flipping halfway through.

Veggies like sweet potatoes and beets are high in fiber, vitamin A, and antioxidants. Kale is packed with vitamin K, vitamin C, and calcium.^[30]

Homemade veggie chips are a portable, allergy-friendly snack that can be enjoyed on their own or paired with a dip like hummus or guacamole. They’re a fun way to encourage picky eaters to try new veggies and can be customized to your child’s tastes.

Takeaways

Healthy snacking is an important part of a balanced diet for toddlers. By offering a variety of nutritious snacks throughout the day, you can help your child meet their nutrient needs, maintain stable energy levels, and develop healthy eating habits that will last a lifetime.

Some key points to remember when choosing healthy snacks for toddlers:

Focus on whole, minimally processed foods like fruits, veggies, whole grains, lean proteins, and healthy fats
Limit added sugars, sodium, and artificial ingredients
Choose snacks that are easy to eat and not choking hazards
Offer a balance of nutrients like fiber, protein, and healthy fats
Get creative with fun, interactive snacks like ants on a log or frozen banana pops
Involve your child in snack preparation and let them choose from healthy options

With these tips in mind, you can feel confident offering your toddler a variety of tasty, nourishing snacks that will support their growth and development. Happy snacking!

FAQs

What are some good protein-rich snacks for toddlers?

Some good protein-rich snacks for toddlers include:

Hard-boiled eggs
Cheese and whole grain crackers
Turkey and cheese roll-ups
Hummus and veggie sticks
Nut butter on whole grain toast or apple slices
Greek yogurt with fruit

How can I encourage my picky eater to try new snacks?

Some tips for encouraging picky eaters to try new snacks:

Offer a variety of healthy options and let them choose
Make snacks fun and interactive, like ants on a log or frozen banana pops
Involve them in snack preparation and let them help choose ingredients
Model healthy eating habits and try new foods together
Don’t force or pressure them to eat, but keep offering new foods over time

What are some good portable snacks for on-the-go?

Some good portable snacks for on-the-go include:

Fresh fruit like apples, bananas, or clementines
Veggie sticks and hummus or guacamole cups
Whole grain crackers and cheese sticks
Homemade trail mix with nuts, seeds, and dried fruit
Granola bars or energy balls
Applesauce or yogurt pouches

How much should I limit added sugars in my toddler’s snacks?

It’s best to limit added sugars as much as possible in your toddler’s snacks. Look for snacks with no more than 5 grams of added sugar per serving, and focus on natural sources of sweetness like fresh or dried fruit. Too much added sugar can lead to tooth decay, obesity, and other health problems.

What are some good bedtime snacks for toddlers?

Some good bedtime snacks for toddlers include:

Whole grain cereal with milk
Banana and nut butter roll-ups
Yogurt with fruit and granola
Applesauce with cinnamon
Whole grain toast with avocado or hummus

These snacks provide a balance of complex carbohydrates and protein to help keep your toddler feeling full and satisfied throughout the night, without being too heavy or sugary.

In conclusion, offering your toddler a variety of healthy, nutrient-dense snacks throughout the day is key to supporting their growth, development, and lifelong healthy eating habits. By focusing on whole foods, limiting added sugars and processed ingredients, and getting creative with fun, appealing snack ideas, you can feel good about the foods you’re providing for your little one.

Remember, every child is different, so be patient and keep exposing them to new, healthy foods, even if they’re resistant at first. With time and persistence, your toddler will learn to love a variety of nutritious foods that will serve them well for years to come.

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