Back to School: 7 Healthy Snack Ideas for Kids of All Ages

“I just want to make sure my child is eating well and has the energy to focus on school,” mom of three Jamie Coughlin told Mom.com. Any way you look at it, snacks help shape how our children eat, help them curb their appetites, and can boost their immune system with vitamins and nutrients.

Healthy snacks are known to help reduce hunger between meals and are full of vitamins. They also should be low in fat and calories. It’s not just about the type of snack that you need to concern yourself with; you want to offer a snack size that satiates their hunger until the next meal, without adding too many calories to their daily intake that can add to unhealthy weight gain.

Of course, consider any food allergies or health concerns prior to stocking up on snacks. Talk to your school to see if certain snacks are prohibited. Many schools are “no peanut butter” zones to make sure those with peanut allergies are not accidentally exposed to the snack. Talk to your child about what they like and don’t like and also ask them about what their friends are snacking on to get ideas about what your child might like next.

By mixing up the snacks you send to school, you mix up the variety of vitamins and minerals being sent as well. This helps maximize health benefits that affect bone and muscle development, along with brain development.

Sometimes you just don’t have the time to make a whole bunch of snacks. There’s nothing wrong with buying snacks as long as you buy them mindfully. The key is to get your kids to want to eat healthy. “Above all, avoid a fight. If your child doesn’t eat the healthy snack in their lunch, that’s OK,” developmental psychologist Kate Monahan told Mom.com. She also said starting a fight can “create anxiety around food,” making kids more rigid in their food consumption.

Here are some ready made ideas for your kids school snacks:

1. Yogurt: This healthy option is packed with protein and calcium, which will help growing kids, including tweens and teens. Look for yogurt that isn’t packed with excess sugar and sweeten it with honey or berries.
2. Trail mix: Take your kids to the store to the bulk bin section and let them get the items they are drawn to. Go home and combine them for a personalized trail mix snack that they’ve made. You can change it up regularly to keep them from getting bored with the same items.
3. Sliced pears with ricotta cheese: This is quick to throw together but is a sweet treat that is high in fiber, protein, and calcium. Simply slice the pears into eighths and spread the ricotta cheese on the slices. Put it in a container and send it off with your kids.
4. Raisin snack packs: Ready to go anywhere with your kid, raisins are high in iron that helps oxygenate the body. It also has oleanolic acid, which can help prevent cavities.

While these recipes are designed for kids who may have certain food allergies, they are also tasty and healthy. That makes them great for kids of any age.

Here are some of our favorite snack recipes for your kids:

5. Gluten-free vegan goldfish: This recipe is great for kids with allergies. This recipe uses chickpea flour as a base and adds spice with turmeric and paprika. Your kids will love this homemade goldfish dish and so will their friends, so pack an extra handful.
6. Wheat-free homemade wheat thins: It sounds too good to be true, but the wheat is replaced with rice flour. Flaxseeds add texture and healthy omega-3 fatty acids. These are easy to make and pack a flavorful punch.
7. Applesauce muffins (gluten-free, vegan): Make these as mini-muffins and store them to have a sweet treat on hand for your kids. You can spruce these up with cinnamon, pumpkin spice, or ginger. If you want to add texture, think about adding some dried fruits or chia seeds.

Healthy snacks don’t need to be complicated. With just a little thought ahead of time, you can have great treats that your kids love.