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Snacks for Toddlers: A Complete Guide for Parents
March 2019
Last reviewed: September 2022
Author:
Jennifer Anderson, MSPH, RDN
Coauthors:
Johane Filemon, MS, RDN, CLT
About Kids Eat in Color
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Author:
Jennifer Anderson, MSPH, RDN
Coauthors:
Johane Filemon, MS, RDN, CLT
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“Is it OK for my toddler to snack?” “What’s a ‘healthy’ snack for my toddler?”
A lot of people ask these questions about toddler snacks.
Snacks are not necessary for every single child. Snacks are necessary for some kids. A lot depends on your family situation. But there are ways we can use snacks to foster good eating with our kids.
One thing I do recommend in most situations is that you have an eating routine or schedulein your house. This means that food is available at certain times and not available at other times.
Food should be offered consistently throughout the day. You may be a “schedule person” who always follows the clock. Or you may be a “routine person” who just follows a routine of activities throughout the day. Either is fine.
Note: Is your child a picky eater? Setting an eating routine can also help you deal with a picky eater. Learn more expert tips for overcoming picky eating now. You can also download our free picky eater’s guide for help.
Serving snacks on a schedule
Toddlers have small stomachs. That means that they fill up quickly and burn through their food quickly. Most kids will be hungry every 2.5 to 4 hours or so.
Having an eating schedule with designated meal and snack times makes sure that your kids are also not eating all day long. (1) It’s important for them to be hungry for the next eating opportunity.
If your child chooses not to eat food at a meal or snack, that is OK. They can wait until the next meal or snack.
The major exception to all of this is for kids who have experienced trauma or neglect related to food, or an eating disorder. For those kids, working with their medical and mental health professionals to make sure they have what they need is so important.
What are healthy snacks for toddlers?
What foods you choose to serve for snacks will make a big difference in whether your kids are “snack crazy” or not. A lot of times kids just want snacks. They ignore meals and just eat snacks. Why?
Usually, it’s because different kinds of foods are offered for snacks versus meals.
“Snack foods”
You may have heard the term “snack food.” “Snack food” usually refers to chips, crackers, cookies, candies, dried cereal, etc. Sometimes it includes nuts and dried fruit, but not always.
Many toddlers will gladly skip breakfast, lunch or dinner if they know that snack food is coming. They are happy to wait 2 hours. Even 3 hours. They can be patient (unless we need them to be patient…then they can’t be patient).
I suggest making “meals” and “snacks” look the same. Basically, food is food.
Related: Need help with lunches? Get tons of nutritious and filling toddler lunch ideas.
Think of snacks for toddlers as small meals
I consider snacks to be small meals. Little kids may not be hungry at meal time, but they may be hungry at snack time. I don’t want to miss that chance for toddlers to eat food that will help them grow. At snack time, they are still going to get food, not “snack food.”
Of course, eating “snack food” is fine and it is included at meals. I include it right along everything else.
The snack formula: creating nutritional snacks for toddlers
What you serve toddlers at snacktime is also really important for the kids. “Snack food” is usually very high in simple carbohydrates and low in protein. Kids need carbohydrates, but they burn through simple carbohydrates really fast. Then, they don’t have anything to keep them full.
That means they get hungry and grumpy. Next thing you know, 30-50 minutes later they are whining for another snack. On particularly challenging days, this could lead to a mealtime tantrum or meltdown.
Here is the formula for creating balanced and healthy toddler snacks:
Fat source + protein source + fruit + veggie = healthy snack
Let’s talk about each of the components of a snack now so that you can put it all together.
Vegetables & fruit
Veggies and fruit are much more than just vitamins and minerals. They have a lot of fiber. Fiber helps keep your little one full. It also feeds their microbiome. (2)
I like to try to include a fruit and vegetable at every meal because every exposure counts! I like to keep veggies normal and like they belong everywhere.
I have an extensive list of veggies and fruits in my Veggie Exposure Shopping List if you want to branch out and try some new veggies.
Fat
The fat source will be really important to keep them full for the next 2-3 hours. They also need fat for their brain development. (3) Here are some healthy fat sources:
Protein also helps the kids stay full for the next 2-3 hours. Protein is also really important for growth and development. (4,5) Here are some healthy protein sources:
Whole grains are great to include whenever possible. Snacks don’t have to have a grain to meet my snack formula, but they do need carbohydrates.
Kids need a lot of carbohydrates to power their activity. I don’t ever recommend limiting kids’ carbohydrates. The only exception is if they have a medical condition and you’re working with a medical provider to make changes to their diet.
Many things with fat and protein also have carbohydrates. Yogurt, milk and fruit have carbohydrates. Plus grains do too.
Related: If your child plays sports or is otherwise very active, you may want to learn more about sports nutrition for kids.
Keep reading for more healthy snack recipes and snack ideas to serve at home, in your child’s lunchbox or when out and about.
Do you let them eat as much as they want?
I usually let my kids eat as much as they want for snack. If they are hungry, their body is telling them they need fuel. So, I let them fuel up. They get to choose how much to eat, I get to choose what to serve. This is practice is known as the Division of Responsibility in feeding.
Related: Wondering about snack or protein bars? Here’s how to choose the best snack bars for kids.
What if they don’t eat all the snack components?
Maybe you followed the snack formula, but your child only ate the crackers. It’s OK.
If you consistently serve balanced and healthy snacks, your toddler can learn to branch out and eat other things on the plate. The most important thing is that you keep serving complete snacks to your kid.
Make sure you stay consistent and you don’t give them something else until the next meal or snack.
Quick snack ideas for toddlers
Here are some examples of quick, healthy snacks that will keep your toddlers full until the next meal or snack.
Unsweetened applesauce (fruit), ground nuts (fat) and hemp seeds (protein) with cucumbers on the side (vegetable)
Crackers (whole grains), hummus (fat and protein), veggies (broccoli, cauliflower, carrots) and fruit (blueberries, goldenberries, raspberries)
Dinner leftovers: homemade pizza (protein and fat in cheese) with carrots and cucumbers (vegetables)
Peanut butter toast: whole grain English muffin (whole grain), peanut butter (fat and protein), fruit (raspberries, goldenberries, blueberries) and vegetables (carrots, celery, cabbage)
Date balls with cheese: walnut-date balls (fat and protein), grass-fed cheese (fat and protein), fruit (blueberries, watermelon) and vegetables (broccoli, wax beans, carrots)
Full-fat, plain yogurt with honey (fat and protein), plus pomegranate and clementine (fruit)
Does your toddler like dips? Discover more nutritious, filling dips to serve kids with fruit and veggies.
Healthy snack recipes for toddlers
1. Banana Buñuelos
This recipe gives parents an easy shortcut: Instead of fresh dough, these easy bunuelos use pita bread to hold a banana-nut butter mixture.
Fry the pita bread for a minute on each side and dip in a tasty cinnamon sugar mixture. Then stuff with mashed banana and nut butter. Yum!
2. Blueberry-Beet Gummies
Does your child love fruit snacks? This healthy fruit gummy recipe teaches you how to make your own at home.
There are so many advantages to making homemade fruit snacks, including being able to boost the nutritional content by adding in veggies, and exposing your child to new fruit and veggie flavors that they may not normally eat.
They’re also such a fun activity to do with your child!
3. Carrot Cake Pops
Your favorite dessert just got even easier to make and eat. This no-bake carrot cake pops recipe comes together in one bowl, making cleanup a breeze.
They’re made with carrots, dates, pecans and coconut milk, offering your child a comfortable exposure to new flavors they may not regularly eat.
4. Blender Black Bean Chocolate Muffins
While making muffins isn’t typically a difficult endeavor, getting to prepare them in a blender makes prep even easier! And that’s just one reason we love the blender black bean muffins in the Everyday Snacks ebook.
These tasty chocolate muffins are loaded with black beans, adding nutrients and a moist, creamy texture. They’re also freezer-friendly and make great grab-and-go snacks for lunchboxes and on-the-go snacking.
5. Mango Chia Pudding
This mango chia pudding is totally customizable, so it’s a great option for families with multiple flavor preferences. Make individual portions with different ingredients and set them all in the fridge overnight for easy snacks for your kids the next day.
Since you can use frozen, fresh or canned corn, this quick and easy esquites recipe is very convenient. You may already have the ingredients on hand without needing an extra trip to the grocery store.
This dish will keep for up to 4 days, so make a large batch to serve as snacks or sides during the week.
7. Cilantro Hummus
Cilantro adds a beautiful green hue and tasty, herby flavor to the classic recipe in this cilantro hummus.
If your kids love to dip veggies in hummus, try this hummus for their next snack. Is your child still learning to like hummus? Offer them this dip with their favorite crackers or toasted bread.
8. Korean Macaroni Salad
Made with whole wheat macaroni, tuna, corn and cucumber, this Korean macaroni salad is a mini meal in itself. You may try introducing it to a picky eater as a deconstructed dish, with the ingredients separated
Serve it as a cooling side dish at a summer barbecue or with your favorite Asian meal. Your kids may also like this healthy snack served on its own or with crackers.
9. Cheesy Vegetable Fritters
Fritters are often a winner for families. Kids are drawn to the crunchy texture, and parents appreciate how easy they are to make.
These cheesy vegetable fritters offer kids the crunchiness they love, but they also add salty, kid-approved cheese. These fritters are also quick and easy for parents because instead of freshly chopped vegetables, they use frozen peas and carrots.
10. Mango Spinach Smoothie
Smoothies are a quick, convenient snack for toddlers and kids. It’s even better if you can get little ones involved in the prep to help expose them to all the ingredients. Many kids love to scoop and dump foods into a blender and watch it whirl.
These handheld chicken empanadas are a great snack for toddlers on the go. They can be frozen, so make a big batch and freeze the leftovers for an easy, toddler-friendly, grab-and-go snack.
You can also pack them in your child’s lunchbox for a preschool or daycare snack your toddler is sure to love.
12. Raw Jicama Fries Recipe
If jicama is a new vegetable for your family, this 5-minute raw jicama recipe is a great way to introduce it to your little ones. Thin jicama strips are tossed with chili powder and honey for a quick, finger-licking-good snack.
13. Haitian Beef Patties
This Haitian-inspired pâté or beef patties recipe is similar to turnovers or empanadas. They are puff pastries stuffed with a delectable meat and veggie filling, making them a hearty and filling snack for your little one.
They can be pre-made and frozen, and they are a great snack to take on the go or add to your toddler’s lunchbox.
The meatballs can be made in advance and frozen, and they also pack well for on-the-go snacking.
Picky eating advice
For support in dealing with your picky eater, sign up for our top-selling picky eating course BetterBites®. It was designed by pediatric dietitians, early childhood educators, feeding therapists, and more experts to give you practical advice and strategies to get your child eating more foods.
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Jennifer Anderson is a registered dietitian and has a masters of science in public health from Johns Hopkins School of Public Health. In 2019, she founded Kids Eat in Color®, a public health resource that improves child and family nutrition and mental health. Prior to starting Kids Eat in Color® she coordinated youth nutrition programs at a food bank, performed research in inner-city food deserts, and consulted for the USDA national office SNAP-Ed program. Her academic background is in public health nutrition, cultural anthropology, and economics.
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“Is it OK for my toddler to snack?” “What’s a ‘healthy’ snack for my toddler?”
A lot of people ask these questions about toddler snacks.
Snacks are not necessary for every single child. Snacks are necessary for some kids. A lot depends on your family situation. But there are ways we can use snacks to foster good eating with our kids.
In this guide, we cover everything you need to know about snacks for toddlers including:
When to serve snacks
What makes up a healthy snack
Creating balanced snacks
How much kids should eat
What to do if they don’t eat it all
Quick snack ideas
Healthy snack recipes
When to serve snacks to toddlers
One thing I do recommend in most situations is that you have an eating routine or schedule in your house. This means that food is available at certain times and not available at other times.
Food should be offered consistently throughout the day. You may be a “schedule person” who always follows the clock. Or you may be a “routine person” who just follows a routine of activities throughout the day. Either is fine.
Note: Is your child a picky eater? Setting an eating routine can also help you deal with a picky eater. Learn more expert tips for overcoming picky eating now. You can also download our free picky eater’s guide for help.
Serving snacks on a schedule
Toddlers have small stomachs. That means that they fill up quickly and burn through their food quickly. Most kids will be hungry every 2.5 to 4 hours or so.
Having an eating schedule with designated meal and snack times makes sure that your kids are also not eating all day long. (1) It’s important for them to be hungry for the next eating opportunity.
If your child chooses not to eat food at a meal or snack, that is OK. They can wait until the next meal or snack.
The major exception to all of this is for kids who have experienced trauma or neglect related to food, or an eating disorder. For those kids, working with their medical and mental health professionals to make sure they have what they need is so important.
What are healthy snacks for toddlers?
What foods you choose to serve for snacks will make a big difference in whether your kids are “snack crazy” or not. A lot of times kids just want snacks. They ignore meals and just eat snacks. Why?
Usually, it’s because different kinds of foods are offered for snacks versus meals.
“Snack foods”
You may have heard the term “snack food.” “Snack food” usually refers to chips, crackers, cookies, candies, dried cereal, etc. Sometimes it includes nuts and dried fruit, but not always.
Many toddlers will gladly skip breakfast, lunch or dinner if they know that snack food is coming. They are happy to wait 2 hours. Even 3 hours. They can be patient (unless we need them to be patient…then they can’t be patient).
I suggest making “meals” and “snacks” look the same. Basically, food is food.
Related: Need help with lunches? Get tons of nutritious and filling toddler lunch ideas.
Think of snacks for toddlers as small meals
I consider snacks to be small meals. Little kids may not be hungry at meal time, but they may be hungry at snack time. I don’t want to miss that chance for toddlers to eat food that will help them grow. At snack time, they are still going to get food, not “snack food.”
Of course, eating “snack food” is fine and it is included at meals. I include it right along everything else.
The snack formula: creating nutritional snacks for toddlers
What you serve toddlers at snacktime is also really important for the kids. “Snack food” is usually very high in simple carbohydrates and low in protein. Kids need carbohydrates, but they burn through simple carbohydrates really fast. Then, they don’t have anything to keep them full.
That means they get hungry and grumpy. Next thing you know, 30-50 minutes later they are whining for another snack. On particularly challenging days, this could lead to a mealtime tantrum or meltdown.
Here is the formula for creating balanced and healthy toddler snacks:
Fat source + protein source + fruit + veggie = healthy snack
Let’s talk about each of the components of a snack now so that you can put it all together.
Vegetables & fruit
Veggies and fruit are much more than just vitamins and minerals. They have a lot of fiber. Fiber helps keep your little one full. It also feeds their microbiome. (2)
I like to try to include a fruit and vegetable at every meal because every exposure counts! I like to keep veggies normal and like they belong everywhere.
I have an extensive list of veggies and fruits in my Veggie Exposure Shopping List if you want to branch out and try some new veggies.
Fat
The fat source will be really important to keep them full for the next 2-3 hours. They also need fat for their brain development. (3) Here are some healthy fat sources:
Protein
Protein also helps the kids stay full for the next 2-3 hours. Protein is also really important for growth and development. (4,5) Here are some healthy protein sources:
Whole Grains
Whole grains are great to include whenever possible. Snacks don’t have to have a grain to meet my snack formula, but they do need carbohydrates.
Kids need a lot of carbohydrates to power their activity. I don’t ever recommend limiting kids’ carbohydrates. The only exception is if they have a medical condition and you’re working with a medical provider to make changes to their diet.
Many things with fat and protein also have carbohydrates. Yogurt, milk and fruit have carbohydrates. Plus grains do too.
Related: If your child plays sports or is otherwise very active, you may want to learn more about sports nutrition for kids.
Keep reading for more healthy snack recipes and snack ideas to serve at home, in your child’s lunchbox or when out and about.
Do you let them eat as much as they want?
I usually let my kids eat as much as they want for snack. If they are hungry, their body is telling them they need fuel. So, I let them fuel up. They get to choose how much to eat, I get to choose what to serve. This is practice is known as the Division of Responsibility in feeding.
Related: Wondering about snack or protein bars? Here’s how to choose the best snack bars for kids.
What if they don’t eat all the snack components?
Maybe you followed the snack formula, but your child only ate the crackers. It’s OK.
If you consistently serve balanced and healthy snacks, your toddler can learn to branch out and eat other things on the plate. The most important thing is that you keep serving complete snacks to your kid.
Make sure you stay consistent and you don’t give them something else until the next meal or snack.
Quick snack ideas for toddlers
Here are some examples of quick, healthy snacks that will keep your toddlers full until the next meal or snack.
Does your toddler like dips? Discover more nutritious, filling dips to serve kids with fruit and veggies.
Healthy snack recipes for toddlers
1. Banana Buñuelos
This recipe gives parents an easy shortcut: Instead of fresh dough, these easy bunuelos use pita bread to hold a banana-nut butter mixture.
Fry the pita bread for a minute on each side and dip in a tasty cinnamon sugar mixture. Then stuff with mashed banana and nut butter. Yum!
2. Blueberry-Beet Gummies
Does your child love fruit snacks? This healthy fruit gummy recipe teaches you how to make your own at home.
There are so many advantages to making homemade fruit snacks, including being able to boost the nutritional content by adding in veggies, and exposing your child to new fruit and veggie flavors that they may not normally eat.
They’re also such a fun activity to do with your child!
3. Carrot Cake Pops
Your favorite dessert just got even easier to make and eat. This no-bake carrot cake pops recipe comes together in one bowl, making cleanup a breeze.
They’re made with carrots, dates, pecans and coconut milk, offering your child a comfortable exposure to new flavors they may not regularly eat.
4. Blender Black Bean Chocolate Muffins
While making muffins isn’t typically a difficult endeavor, getting to prepare them in a blender makes prep even easier! And that’s just one reason we love the blender black bean muffins in the Everyday Snacks ebook.
These tasty chocolate muffins are loaded with black beans, adding nutrients and a moist, creamy texture. They’re also freezer-friendly and make great grab-and-go snacks for lunchboxes and on-the-go snacking.
5. Mango Chia Pudding
This mango chia pudding is totally customizable, so it’s a great option for families with multiple flavor preferences. Make individual portions with different ingredients and set them all in the fridge overnight for easy snacks for your kids the next day.
Prefer strawberry? Try this strawberry chia pudding too!
6. Esquites with Frozen or Canned Corn
Since you can use frozen, fresh or canned corn, this quick and easy esquites recipe is very convenient. You may already have the ingredients on hand without needing an extra trip to the grocery store.
This dish will keep for up to 4 days, so make a large batch to serve as snacks or sides during the week.
7. Cilantro Hummus
Cilantro adds a beautiful green hue and tasty, herby flavor to the classic recipe in this cilantro hummus.
If your kids love to dip veggies in hummus, try this hummus for their next snack. Is your child still learning to like hummus? Offer them this dip with their favorite crackers or toasted bread.
8. Korean Macaroni Salad
Made with whole wheat macaroni, tuna, corn and cucumber, this Korean macaroni salad is a mini meal in itself. You may try introducing it to a picky eater as a deconstructed dish, with the ingredients separated
Serve it as a cooling side dish at a summer barbecue or with your favorite Asian meal. Your kids may also like this healthy snack served on its own or with crackers.
9. Cheesy Vegetable Fritters
Fritters are often a winner for families. Kids are drawn to the crunchy texture, and parents appreciate how easy they are to make.
These cheesy vegetable fritters offer kids the crunchiness they love, but they also add salty, kid-approved cheese. These fritters are also quick and easy for parents because instead of freshly chopped vegetables, they use frozen peas and carrots.
10. Mango Spinach Smoothie
Smoothies are a quick, convenient snack for toddlers and kids. It’s even better if you can get little ones involved in the prep to help expose them to all the ingredients. Many kids love to scoop and dump foods into a blender and watch it whirl.
This green mango spinach smoothie is made with only 5 ingredients and comes together in 5 minutes.
11. Chicken Empanadas with Cheese & Potatoes
These handheld chicken empanadas are a great snack for toddlers on the go. They can be frozen, so make a big batch and freeze the leftovers for an easy, toddler-friendly, grab-and-go snack.
You can also pack them in your child’s lunchbox for a preschool or daycare snack your toddler is sure to love.
12. Raw Jicama Fries Recipe
If jicama is a new vegetable for your family, this 5-minute raw jicama recipe is a great way to introduce it to your little ones. Thin jicama strips are tossed with chili powder and honey for a quick, finger-licking-good snack.
13. Haitian Beef Patties
This Haitian-inspired pâté or beef patties recipe is similar to turnovers or empanadas. They are puff pastries stuffed with a delectable meat and veggie filling, making them a hearty and filling snack for your little one.
They can be pre-made and frozen, and they are a great snack to take on the go or add to your toddler’s lunchbox.
14. Albondigas meatballs and dipping sauce
Savory and nutritious, these albondigas meatballs work as a snack, lunch or appetizer. Serve them with a creamy avocado dip on the side.
The meatballs can be made in advance and frozen, and they also pack well for on-the-go snacking.
Picky eating advice
For support in dealing with your picky eater, sign up for our top-selling picky eating course BetterBites®. It was designed by pediatric dietitians, early childhood educators, feeding therapists, and more experts to give you practical advice and strategies to get your child eating more foods.
References