Healthy snack ideas for kids

When a snack attack strikes, refuel with these nutrition-packed snacks:


  1. Create a yoghurt sundae: Top plain yoghurt with fresh or frozen fruit and sprinkle with your favorite whole-grain cereal.
  2. Pita Pockets: Stuff a small whole wheat pita with sliced tomato or red pepper and a slice of cheese. Melt in the microwave for 15-20 seconds. Another option  is to stuff your pita pockets with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
  3. Dip those veggies: Slice up a variety of delicious fresh veg (e.g. carrots, cucumber, baby tomatoes) and dip them in some hummus, cottage cheese or yoghurt.
  4. Roll ups: Roll a slice of shaved turkey or chicken around an apple wedge or a slice of cheese.
  5. Make a fruit sandwich: Cut an apple into slices. Spread peanut butter (no sugar or salt added) or any other nut butter between the slices to create an apple sandwich.
  6. Sandwich Cut-Outs: Make a sandwich on whole grain bread. Cut out your favorite shape using a big cookie cutter. Eat the fun shape and the edges, too!
  7. Peanut butter balls: Mix together peanut butter (no sugar or salt added) and All Bran flakes in a bowl. Shape into balls.
  8. Frozen bananas: Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
  9. Ants on a log: Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins.
  10. Make your own trail mix: Mix ¼ cup unsalted nuts, ¼ cup dried raisins or cranberries, and ¼ cup of your favourite whole grain cereal. Divide into individual sandwich bags.
  11. Jacket potato: Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.
  12. Make snack kebabs: Put cubes of low-fat cheese and grapes on sosatie sticks.
  13. Smoothies: Blend low-fat milk, frozen strawberries and a banana for 30 seconds for a delicious smoothie.
  14. Build a rainbow: Get your kids to make an edible rainbow using different coloured fruits


For more snack ideas for kids, contact Munchwize, Dieticians in Cape Town.