Healthy Snacks for School or on the Go!
These ideas were assembled with the idea of preparing school snacks, but would work equally well for munchy time at home!
Celery Sticks – plain or filled with cheese spread, cream cheese, or peanut butter (top with raisins for “ants on a log”!)
Cucumber Sticks or Wheels
Sugar Snap Peas (fresh)
Sweet/Green Pepper Strips
Serve with or without dressing/dip. Many cookbooks & web pages also offer ways of “dressing up” fruits & vegetables to be cute or more appealing to kids.
Cut into wedges, slices or bite size pieces. Eat plain or with cheese, honey/coconut or honey/oats, kabobs speared on pretzel sticks, yogurt or peanut butter.
Raisins (plain or covered in yogurt)
Fruit leather such as fruit roll ups or gummy fruit can be substituted, but is usually higher in sugar, so not as recommended.
Sliced or Cubed
or String (White or yellow American, cheddar, swiss, mozzarella,
Slice of (white, wheat, multi-grain, raisin, banana, corn, pumpkin, rye, pumpernickel, cranberry, carrot, melba toast, orange, pita, zucchini, etc.)
Muffins – NOT cupcakes (banana, blueberry, cream cheese, poppy, lemon, wheat, cranberry, strawberry, pumpkin, corn, multi-grain, bran, apple, cinnamon, raspberry, blackberry, carrot, orange, zucchini, etc.)
Corn or rice cakes
Breads may be served plain or with cream cheese (spread), honey (spread), peanut butter, jelly/jam/preserves, slices of cheese and/or slices of meat.
Saltine, butter, cheese flavored, wheat, multi-grain, sesame, graham, goldfish/whales, animal, etc.
May be served plain or with cheese spread or slices/cubes, cream cheese spread or peanut butter
Cheerios, Kix, Life, Chex, Granola, Rice Crispies, Oh’s, King Vitamin, Cracklin’ Oat Bran, Oat or Corn Squares, Crispix, etc.
Cereal, granola, or grain bars (maybe filled with a fruit filling) - NOT cereal bars that are overly sweet or bars with chocolate coating.
Cereals can be served plain, mixed (consider Chex Mix) or with milk.
Pretzels (Serve plain or with cream cheese spread, cheese spread, dip or peanut butter.)
Fruit bars or fruit cookies such as fig or apple newtons
Oatmeal raisin cookies might be a nice occasional treat because of all the sugar.
Popcorn (Plain, buttered, salted or seasoned. Can also be made into balls using corn syrup, molasses, or peanut butter.)
Trail mix (Dried fruits & nuts. M&M’s may be added in moderation)
Applesauce (Plain or flavored)
Jello (regular or with added fruit and/or cream cheese cubes. Also make “Jigglers” for a twist.)
Pudding (think sugar free)
Yogurt (Mix in items such as grape nuts, coconut, granola, etc)
Hard boiled eggs
Vegetable juice such as V-8
Sandwich meats (
Vegetable chips/sticks (in the potato chip aisle)
Seeds – pumpkin, sunflower, etc.
Wasabi/wasabe peas (mix with some oriental sticks such as rice, sesame, soy nuts, etc. FYI – they can be rather, um, warm, to the taste)
Carob covered fruits or nuts (a healthy(ier) substitute for chocolate)
Smoothies can be made in advance & frozen to preserve the coldness before snacktime.
Apple Butter dip
Dill & plain yogurt dip
Peanut butter & honey dip
Brown or spicy mustard
Mayonnaise, vinegar & sugar dip
Sweet & sour sauce
Nut spread such as Nutella
Ideas for Mixing It Up!
Sandwiches – only half or quarter size. (Cut with shaped cookie cutters for added appeal! Remember that not all sandwiches have to be meat & cheese. Try fruit & cheese, veggies & cream cheese spread, peanut butter & fruit such as bananas.)
Roll Ups/Wraps – use a lettuce leaf, slice of cheese & deli sliced meat, or roll a vegetable stick or fruit wedge in a slice of cheese & deli sliced meat. A spread or dip can be included.
Dip graham crackers in some applesauce.
Kabobs – slice of veggie, cube of cheese, cube or slice of rolled up meat – Voila!
Mix up some fruit cubes & throw in some coconut or miniature marshmallows
Cracker sandwiched with peanut butter or cheese spread
Cottage cheese and fruit
Things to stay away from:
Candy including chocolate
Cookies as they are usually full of sugar
Chips such as potato, corn, cheese, tortilla, etc.
Big portions more geared towards a meal
Items needing a heat source such as an oven or microwave
Frozen items that need to stay frozen
Jerky is usually high in sodium
This list comes from much time spent researching the web & previous schools’ snack ideas lists. I hope this page helps others to find new ideas to promote better health in their family.
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