Toddler Snack Ideas from a Pediatric Dietitian
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Is your toddler stuck in a snack food jag, and you’re fresh out of toddler snack ideas? This is a common problem I hear about all the time!
My clients often tell me that they work hard to come up with healthy and balanced meals and then run out of steam when planning healthy toddler snack ideas. It gets particularly tricky when life gets busy, and kids are begging for snacks all day.
Navigating the world of toddler snacks isn’t always easy, but with a bit of planning and creativity, snacks that are easy, delicious, and nutritious are within our reach.
My goal with this post is to put some fresh ideas into your toddler’s snack rotation. It’s full of healthy snack ideas for kids and healthy after-school snacks that are simple to prepare, easy for toddlers to self-feed, and full of the nutrients a growing toddler needs. So, let's embrace snack time as an opportunity to nourish our toddlers and set the foundation for a lifetime of healthy eating habits.
What are the Benefits of Snacks for Toddlers?
Toddlers are generally active, testing their independence and showing more pickiness with eating. However, according to the Dietary Guidelines for Americans, “every bite counts,” so ideally, most meals and snacks should contain valuable nutrients kids need.
All nutrients are important for brain development and growth, but iron, vitamin D, calcium, and zinc are especially important during childhood.
If you haven’t already established a toddler feeding schedule, it’s a great time to consider one. Toddler feeding schedules help life with toddlers run a little smoother by creating a dependable rhythm of meals and snacks. Toddlers thrive on routine and knowing what comes next, especially when it comes to snacks!
One main benefit of healthy snacks for toddlers is that they hold hungry toddlers over between meals and help kids meet their high energy and nutrient needs. Kids have higher energy needs compared to their body size than adults, but children ages 1 to 3 years old have small tummies and can only eat a little food at a time.
Another benefit of snacks is that they provide an opportunity to introduce new foods outside of meal times, creating a pressure-free taste test, which can help lower stress and tension at family meals. Snacks also provide opportunities to strengthen a toddler's pincer grasp and practice self-feeding skills.
Store-bought, packaged snacks are quick and easy to grab for on-the-go and busy days. Other healthy and balanced options are easy to prepare with some planning and prep.
How to Build a Healthy Toddler Snack
As a single parent of three girls and a pediatric registered dietitian, I understand the challenge of coming up with toddler meal ideas as well as three nutrient-rich meals and a couple of snacks every day while doing your best to avoid a food rut. To make it easier on you, I’ve listed below some pillars to help you build a healthy, balanced snack (i.e., a “mini meal”) so you can choose what best suits your child’s food preferences.
Simply pick a protein food from the list below and pair it with another food from any of the other food lists. Snacks for growing kids should ideally include foods from at least two food groups and a balance of at least two macronutrients (i.e., healthy fats, protein, and carbohydrates). If you use the food lists below, there’s no need to overthink it.
P.S. Don’t be surprised if your toddler seems to be a carb-monster! Carbohydrates are a toddler body’s preferred fuel source for growth and energy and should make up about 45-65% of daily calories. But balanced snacks help keep blood sugar steady and curb cranky afternoons and meltdowns between meals.
Aim for one of these brain-building, kid-friendly combos that will give kids lasting energy and help keep their bellies full:
Protein + carbs
Protein + fruits/veggies
Healthy fat + carbs
Healthy fat + fruits/veggies
Protein Snacks for Toddlers
Eggs: Keep hard-boiled eggs or deviled eggs in the refrigerator for quick snacks
Tofu: a versatile, plant-based protein; check out these Baked Sesame Tofu Bites that are soft and easy for toddlers to handle
Cut up chicken or turkey: Heat and dice leftovers from dinner for toddler meals and snacks
Fish*: Offering low-mercury fish to 1 to 3-year-olds may increase their acceptance of the flavor and texture of fish
Cheese: Cubed, sliced, or shredded cheese, mozzarella cheese sticks, spreadable cheese that works well on crackers, etc.
Plain yogurt or Greek yogurt: There's more protein in Greek yogurt than in regular yogurt; just be sure to avoid any added sugars! PRO TIP - mix plain Greek yogurt with flavored yogurt to help reduce the added sugar
Nuts, seeds, and nut or seed butter*: Any variety if your little one doesn’t have an allergy; avoid whole nuts and stick with smooth nut butters for younger toddlers who are not yet able to chew larger nuts and nut pieces
Seeds: Pumpkin seeds*, sunflower seeds, chia seeds, and hemp seeds are all excellent options
Legumes: Beans* puree nicely into easy dips, smoothies, and even baked muffins or bars for nutritious snacking; try these tasty Toasty Chickpeas as an easy school snack idea or toddler lunch box filler
Edamame: Boiled soybeans are a nutrient-rich snack high in protein and easy to take on-the-go
Whole Grain Snacks for Toddlers
Whole wheat pasta
Rice cakes
Gluten-free grain alternatives: rice noodles*, brown rice*, quinoa*, oats (double check label for GF), and buckwheat
Healthy Fats for Toddler Snacks
Avocado or guacamole
Nuts, seeds, and seed or nut butter (this counts as a protein or healthy fat)
Olives: pitted and sliced in half to reduce choking risk
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Fruits and Vegetable Snacks for Toddlers
Any fruit or vegetable is excellent! Consider cooking and/or cutting up for your toddler, depending on their experience with the food and their ability to chew. Here are some ideas, but you don't have to be limited by these:
Cooked and cubed butternut squash
Cooked broccoli florets
Carrot sticks (cut thinly enough for toddlers to eat safely)
Grapes (cut into halves or even fourths the long way)
Veggie purees or soups
Cucumber spears or rounds
Celery sticks
Dried seaweed sheets
Raisins* and other dried fruits (freeze-dried* works too!)
Broccoli patties
Potato pancakes or sweet potato “toasts”
Melon wedges
Watermelon
Berries
Thinly sliced apples
Top 10 Easy Toddler Snack Ideas
Need some healthy toddler snack recipes and great ideas for easy, nutritious, toddler-friendly snack combinations? Here are more! These are great to use for easy after-school snacks for toddlers or as additions to a school lunch box*. (If you are looking for more tips for packing school lunches, especially for picky eaters, check out this post.)
1. Yogurt and fruit combo
Instead of high-sugar flavored yogurts, offer plain yogurt sweetened with your child's favorite fruit, either chopped, pureed, or mashed. A yogurt snack helps meet the recommended 2 to 2 ½ cups of dairy toddlers need daily. And it provides both calcium and protein.
But don’t feel limited to yogurt! Cottage cheese, mascarpone cheese, ricotta cheese, kefir, and creme fraiche are all additional creamy options that pair well with fruit.
An easy and convenient option, fruit is always a good choice for a healthy snack. Just be sure to wash and cut up any fruit that is not already in bite-sized pieces.
Don’t forget about small containers* of applesauce (unsweetened) or a small, peeled clementine for convenient snacks for daycare or preschool that pack easily.
When packing snacks for little eaters, I love these fun, packable Zoku food jars* that are perfect for soups, creamy snacks like applesauce or yogurt, or juicy fruits. Great for mom snacks as well.
Some additional fruits that work well with yogurt include:
Cantaloupe “smiles”
Pineapple chunks
Berries
Chopped stone fruits with the pit removed (peaches, plums, etc.)
Sliced pears
Watermelon wedges
Cooked apples (or apples that are cut into matchsticks or thin slices)
2. Dip and vegetable sticks
Make veggies fun by using kebab sticks to thread chopped fruit and veggies on skewers. Add cheese cubes between the veggies for a more filling snack. Your kiddos can also use these thoughtful food picks for kids* that I love to use for dipping. They make eating veggies and fruits that much more appealing for little ones.
Or serve the kebabs with a dip - hummus, guacamole, cashew dip, peanut butter, and nut-free dips made with cannellini beans all work well.
TOP TIP: Batch prep dips and freeze the extra in small containers* so they're ready for veggies, pretzels, whole grain crackers, or pita bread.
3. Fresh fruit popsicles
Popsicles are great hydrating snacks on hot days and can also be a helpful snack when your toddler is under the weather. They are healthy and easy to make.
Just choose your favorite frozen fruits to add to your blender*, put in a dollop of some unsweetened yogurt, and freeze into popsicle molds*. Or try a fruit + coconut milk combination for a creamy and satisfying treat.
Watermelon, berries, mangos, or bananas are particularly great for homemade frozen fruit bars. This berry, banana, and coconut ringsicle is a fun flavor twist that often hits the spot.
TOP TIP: Add some ground flax* or chia seeds* to boost the fiber, protein, and healthy fat content while contributing texture.
4. Fruit and veggie smoothie
Smoothies are a great way to offer fruits and vegetables and expose kids to a variety of different flavors and foods. Choose a frozen fruit, vegetable, liquid (coconut milk, whole cow’s milk, soy milk, etc.), and nutrient booster (flax seeds, chia seeds, white beans, nuts, etc.), add all ingredients into the pitcher of a high-speed blender*, pop in some ice, and blend until smooth.
Keep a variety of frozen fruits like peaches and berries in the freezer so they're available when you need them. Smoothies made with frozen fruits are thicker and colder and don’t usually need ice.
5. Homemade Oat bars
Oat bars are a healthy, portable snack option, perfect for toddler snacks on the go. Look for bars made with whole grains and no added sugar, like these apple oat bars. Add a drizzle of nut or seed butter on top for some added healthy fat, protein, and fiber.
6. Muffins
Batch-cook low-sugar fruit and veggie muffins, like these delicious Pumpkin Muffins or Banana Hazelnut Muffins, and freeze. Defrost in the microwave for 30 seconds whenever you need a no-prep snack. Spread with nut or seed butter for more protein and healthy fats. These are another easy snack to pack for a day out.
7. Ants on a Log
Fill celery sticks with peanut butter and top with raisins. Or fill celery sticks with cream cheese and top with a sprinkle of seasoned salt (still a favorite with my kids).
8. Energy balls
Try these No-Bake Chocolate Chip Oat Cookies, which are ready in 10 minutes or less, bursting with health-promoting nutrients like fiber and plant-based protein, and always a hit with the kids.
9. Whole grain cereals or granola with milk or yogurt
Shelf-stable, portable, and relatively affordable, cereal is an easy win. Don’t feel guilty about keeping it in the rotation as a breakfast or snack - just keep rotating the brands and types you serve to prevent food jags.
When choosing a cereal for toddlers, I look for the “Whole Grains” stamp and find cereals that have at least as much fiber as added sugar. Cascadian Farms Purely O’s Cereal* and Plain Cheerios* are great for younger toddlers, and I love Kashi’s Heart to Heart* and Barbara’s Puffins* for older toddlers.
10. Apple Nachos
Slice apples and drizzle with nut butter, yogurt, and a sprinkle of granola for a fun and nutritious twist.
Healthy Packaged Snacks for Toddlers
Need to take your snack on the go? Whether you're heading to the park or on a family road trip, having convenient snacks for toddlers is essential. Here are a few of my favorite store-bought pre-packed healthy toddler snacks.
Amara Organic Smoothie Melts* - with no added sugar, they are baby and toddler-friendly and made with simple, whole food ingredients in interesting fruit and vegetable combos like Beets n’ Berries
Trail Mix*: A trail mix with nuts and dried fruits for a satisfying on-the-go option
Squeezable Yogurt and Fruit/Veggie Pouches: Some of my favorites are HappyTot, Mamma Chia*, and Danimals Yogurt and Smoothies; all are easy to find at stores like Walmart and Target
String Cheese: Individual string cheese portions are easy to pack and provide a good source of calcium.
Granola Bars: I love Skout* bars and Larabar* Minis if you are looking for a gluten-free, dairy-free, and vegan options; another favorite is Just Fruit* bars
Pretzels: If you need a toddler on-the-go snack, pretzels are a great option. Look for low-salt varieties to keep the sodium down and offer hummus, peanut butter, guacamole, or another nutritious dip to help balance out the snack; one of my absolute favorites is Happy Herbert’s Spelt Pretzels*
Crackers and cheese: Whole-grain crackers will generally have more fiber and nutrients; some of my favorites are Mary’s Gone Crackers*, Nut Thins*, Triscuits, and Simple Mills Almond Flour Crackers*
Seaweed Snacks*: This is a tasty, crunchy treat that is bursting with flavor and nutrients like B12 and iodine
Freeze-dried fruit and vegetables*: While freeze-drying does cause some loss of nutritional value, this method of processing produces an overall high-quality, nutrient-dense treat that is fairly close to fresh fruits and vegetables
Final Thoughts
I know some parents get overwhelmed by introducing new foods to young toddlers. We sometimes get into a food rut because of worry over potential allergic reactions or that our kids will reject unfamiliar foods.
However, the best way to increase the chances that a child will accept new foods is to offer a variety of flavors and textures frequently while they're very young. And snacks for kids are one of the best ways to do that!
Do you have snack ideas toddlers will love? Let me know in the comments below.
For more tips on feeding kids, grab my FREE guide to reducing picky eating, and if you are looking for help navigating picky eating behaviors in your toddlers, preschoolers, and school-age kiddos, check out my online course, Solve Picky Eating, a self-paced set of 12 modules that are delivered quickly in 5-15 minute videos.
And if you're looking for personalized nutrition support for yourself, your babies, and/or your kids, I am currently accepting new clients in my virtual private practice. Thanks for reading!