Plant-Based Healthy Snacks for Kindergartners

Photo by Matthew Henry from Burst

As a parent with three young kids and one on the autism spectrum, I know how difficult it was in the pre-k days to develop a healthy whole food-based habit, and that issue has not gone away now, even though they are a bit older.  

Providing healthy snacks for kindergartners is one of the most challenging responsibilities parents face.  The first years of life are crucial for parents to ensure their children get the necessary nutrients. These are also when rapid development and dietary change take place, according to pubmed.gov.

Tips for Healthy Eating

The US Department of Agriculture has released guidelines about what foods should be on everyone’s plate.

Moreover, the Dietary Guidelines for Americans mentions that a  healthy dietary pattern includes the following:

Fruits, especially whole fruit

Vegetables, dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables

Grains, at least half of which are whole grain 

Protein foods, especially plant-based sources; beans, peas, and lentils; and nuts, seeds, and soy products 

Oils, including vegetable oil and oils in food such as seafood and nuts

Now that you know what should be on your child’s diet. How are you going to prepare healthy snacks for kids?  Well, easy as it may sound, it’s not.  Thinking about how to pass your child’s picky taste is the next most challenging thing.

Do you know that your kids can have all the nutrients by consuming just plant-based products with no added sugar?  

Plant-Based Nutrition

Photo from Canva

 

Plant-forward, or plant-based nutrition, focuses on foods primarily from plants.  

 

A Plant-based diet plus eggs and dairy will give your child the necessary nutrients for healthy growth.  

 

Why should you choose plant-based?

Studies done by a group of physicians in California show that a plant-based diet has important nutrients that prevent and cure the epidemic of diseases.

When you choose plant-based snacks, your kids will benefit from the following vitamins and minerals:

Vitamin B12: cereals, bread, soy milk

Vitamin D: cereals, fortified milk substitutes, mushrooms

Calcium: broccoli, dried beans, kale, calcium-fortified soy milk

Iron: broccoli, cabbage, chickpeas, lentils, kidney beans, kale, tofu, dried fruit with no added sugars,  grains,  iron-fortified bread, and cereals

Zinc: dried beans, potatoes, nuts, fortified cereal, pumpkin seeds

Vitamin D: fortified cereals, fortified milk substitutes, mushrooms

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals.  You must also find ways to encourage and inject plant-based nutrition into your kids’ snacks.

Let’s Give our Kids Plant-Based Snacks

As a parent, you are willing to find healthy recipes and store-bought plant-based snacks for your kids.  These suggested plant-based snacks ensure that your kids still get all the essential nutrients they need from food based on the Dietary Guidelines for Americans.

Fruits

 

Any fresh fruit or no-sugar-added dried fruit is a nutritious snack for kids and can be used in great recipes to ensure that kindergartners get the necessary nutrients in fruit snacks, such as the following:

Most of them are low in fat, calories, and sodium.  Plus, they are cholesterol-free!

Fruits are sources of many nutrients that our body needs but cannot get enough of, like potassium, dietary fiber, vitamin C, and folate.

According to Kathy McManus, one of the best-licensed nutritionists and director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital, apples also follow kindergarten rules because they may be combined with other healthy foods without jeopardizing the taste.

 

 “I often encourage my patients to combine a healthy carb with a healthy fat and protein by spreading peanut butter on apple slices,” McManus says. “Low fat cheese also goes well with apples. Apples are great in salads and salsas, too.”(health.harvard.edu)

Healthy Store-Bought Snacks with Fruits

Kids love to eat snacks that they can take with them anytime, anywhere, especially those that appeal to their taste buds and little bites.  Your concern is if these snacks have fresh ingredients, do not give any allergic reaction, and are nutritious snacks for kids.

Paleo Bites

Breakfast is not the only significant time for eating. Snacks are just as important primarily because of their frequency in between meals.

Everything your kids eat, from a healthy breakfast to satisfying, equally healthy snack ideas, and delightful dinner, must ensure their total wellness.

The potent mix of essential vitamins and minerals of apples and cinnamon make them a superfood snack that appeals to adults and children.  Apple- cinnamon paradise is something you wouldn’t want to miss for your kids who cannot trade taste for nutrition.

Dried Fruit

According to Anthony Komaroff, M.D. Editor in Chief of the Harvard Health Letter, dried fruit contains more fiber and more phenols or antioxidants than fresh fruit.

With all its health benefits, including fighting heart disease, obesity, and some types of cancer, the fiber must go into our kids’ diet.  And also, there is a lower chance of having heart disease, several kinds of cancer, and possibly degenerative brain diseases.

 

Strawberries have omega-3 fatty acid, ALA, which has mood-enhancing effects. They're a great source of vitamin C, considered one of the whole foods, and contain the allergy-fighting compound.

There are many ideas for mixing dried fruit with other nourishing ingredients!

 

Include it in your kids’ lunch box or eat it as a snack. They're a perfect grab-and-go, any time, and anywhere snack!

Fruity Superfood Snack Bars

These snack bars are a hit for everyone in the family!  They taste great as snacks for kids and are packed with nutrients.  The ingredients are all-natural, gluten-free, nut-free, dairy-free, and grain-free.  Plus, it has zero additives and harmful components.

Have them available in your home, and your kindergartners will surely be the ones to grab them as snacks!

 

Plant-Based Healthy Recipes

Quinoa Fruit Salad

You’re right for thinking that this must be a nutrient-packed snack with protein-rich quinoa and nutritious fruity goodness in snack food without added sugars!  

This simple yet refreshing Quinoa Fruit Salad recipe combines fresh fruit varieties with a delicious honey-lime dressing that your kids will surely label their favorite snack!

What you need:

1 cup uncooked quinoa

1 ½ cup sliced strawberries

1 cup blackberries

1 cup blueberries

1 mango, diced (optional)

¼ cup honey

2 tbsp. lime juice

What to do

1. Rinse and cook the quinoa according to package instructions.
2. Let quinoa cool to room temperature.
3. Combine quinoa, strawberries, blackberries, blueberries, and mangoes in a large bowl.
4. Combine the honey and lime juice in a small bowl.
5. Drizzle over the fruit salad and toss to coat. Enjoy!

Remember, they may be eaten fresh, dried, or even dehydrated.  You can also make dehydrated fruit into fun shapes, packed, vacuum sealed, and made to last long.  Doing so makes them conveniently packed as grab-and-go healthy snack choices for kids.

Vegetables

Photo from Canva

We always tell our kids to eat vegetables.  Well, do they listen? So, the only way for us to make them eat veggies is to sneak these nutritiously gorgeous but less appealing ingredients into their snack time.   And how do we do that?

Try these snack ideas with veggies! Not only healthy snacks for kids but also for the whole family!

Veggie Chocolate Muffins

Let’s sneak some healthy muffins with veggies and unsweetened chocolate into your children’s snacks. These healthy Veggie Chocolate Muffins are healthy snacks for kids that will surely be their favorite ones for snack time!

Plus, these muffins have no added sugar!  

 

 

What you need:

Ripe banana, raw zucchini or yellow summer squash, Spinach or Kale

Cocoa powder, baking powder, peanut butter, eggs, vanilla extract, and honey or maple syrup

What you do:

1. Mix all the ingredients into a blender.  Don’t forget the ripe banana.  This banana will give your muffin its distinct flavor.
2. Prepare a greased muffin tin, and put the batter from the blender into it.  
3. You may add bits of chocolate chip on top.
4. Bake. Let cool when done.

Remember, it is fine if you may want to add toppings to this one, such as nuts that many kids love.  But, if they have nut allergies, you may want to use bits of unsweetened mini chocolates instead.

Grains

Photo from Canva

Do you know that your preschooler kids should consume at least 3 to 5 ounces of grains per day?  Preferably half of them must be whole grains.  No wonder they must be one of the usual snacks for kids.

With that in mind, grains must be something we squeeze into the snack ideas for our kids as much as possible.  

So, you don’t have to feed them with toast using nut butter spread repeatedly; you may get creative and instead make muffins with nut butter spread on top or mixed with the muffins.  Just make sure that your child doesn’t have food allergies to nuts.

Healthy Snack Ideas with Grains

Oats

Kids love oats!  They simply adore the taste that blends with the mix-ins you put and the softness that glides effortlessly into their mouths.

A cup of oatmeal has 160 calories, six grams of protein, and four grams of fiber. Yes, this is your chance to fill them up with grains without them even noticing you’re deliberately doing it!

With lots of grab-and-go oat bars and snacks, you’ll surely enjoy this part of your child’s growth.  Plus, oatmeals have so many options for snack ideas!

 

Take this high protein, high fiber snack food, for example.  Its rich and natural cacao powder with the subtle caramel-like flavor of coconut sugar is a taste your kids will love.

You may control giving them those mini chocolate chips that they always ask from you; instead, give them this as it is rich in cacao or chocolate already!

So, now your child’s snack is rich in magnesium, fiber, and protein!

 

Soak overnight,  eat hot or cold in the morning, or grab-and-go. It's a simple, delicious and equally nutritious alternative to smoothies or protein shakes.

Packed with superfoods like chia, dates, and cacao, a ready-to-eat breakfast, sumptuous lunch, or you and your child’s go-to snack, snacking has never tasted this nutritious and refreshing!

Non-Dairy

Non-Dairy products such as Oatmilk yogurt or Cashew yogurt sustain the carbohydrates, protein, calcium, vitamin D, and other vitamins and minerals children need for optimum growth and wellness.

So, with plant-based nutrition better go for non-dairy yogurt and spare yourself from using greek yogurt which comes from cow's milk.

 

Photo by Polina Tankilevitch: https://www.pexels.com/photo/milk-in-clear-glass-jar-4187717/

Blue Spirulina Smoothie Bowl

In case you don’t know, spirulina, like many other plant-based superfoods, is safe for your kindergartners!

Spirulina represents a complete vegetarian protein source when you mix it with super ingredients like yogurt, fresh blueberries, and chia seeds!

Maybe you want to try this Blue Spirulina Smoothie Bowl. Of course, try not to tell your kids what it’s called and what is in it until they’ll let you know they’ve tasted it!

It looks tempting to be eaten even by children because of its attractive light blue color, but when they hear the word spirulina, they’ll think twice about tasting it.  So, let them eat it first, then introduce the ingredients when they ask after tasting it.

What you need

1 banana

180 ml Oatmilk Plain yogurt

1 tbsp unsweetened coconut flakes

1 tsp spirulina

1 tbsp chia seeds

1 tbsp fresh blueberries

3 tbsp coconut water

What you do:

1. Mix all ingredients to a creamy, liquid consistency.
2. Serve the smoothie in a bowl or glass.
3. Garnish with kiwi pieces, blueberries, and chia seeds.

Oatmilk Yogurt Granola Bars with Dried Berries

Homemade snacks for kids don’t just give you the power to give your child something you know is best for him, but will also let you mix and match ingredients that aren’t just nutritious but appealing to his taste.

So, just looking at these berry smoothies, your child will surely like to have one.  A smoothie has yogurt.  You may want to mix and match it with any fruit you like, then- you have a smoothie!

There are lots of things you can do with yogurt.  Here is another snack recipe your child will surely love!

Let’s make some Oatmilk Yogurt Granola Bars with Dried Berries!

What you need

2 cups oats (specifically the quick-cooking oats)

½ cup unsweetened coconut flakes

3 Tbsp. flax seeds

 3/4 cup rice brown cereal

1 Tbsp. chia seeds (you can also find this in our store)

4 Tbsp. coconut oil

1/3 cup honey

1/4 tsp. Salt

1/4 cup brown sugar

1 cup fresh or frozen berries or 3/4 cup of any dried fruit of your choice)

1/2 cup oatmilk plain yogurt

2 Tbsp. coconut oil (melted and slightly cooled)

2 cups powdered sugar

What to do

1. Before starting with your baking, prepare your cooked berries first.  If you bought them fresh, you have to cook your berries in a preheated 375 degree  Fahrenheit oven for 25-30 minutes.  Make sure you have lined them up and spread them on a baking sheet with parchment paper.  Then remove them from the oven and let them cool completely. 

2.  You need to set the oven temperature again to 350 degrees F.  Then, spread the oats and coconut flakes on the baking sheet and toast it in the oven for 5-7 minutes.  If you prefer the golden brown, you may let them stay some more.  Then, remove from the oven and let cool.

3.  Combine the toasted oats, coconut flakes, flax seeds, chia seeds, crispy rice cereal, and salt in a large mixing bowl.  Then, pour the sugar and honey mixture over dry ingredients and mix thoroughly, covering everything.

4. In a small saucepan over medium-low heat, bring coconut oil, brown sugar, and honey to a boil. Reduce heat to low and simmer until sugar dissolves, about 3-5 minutes.  Then, gently fold the dried berries. 

5. Transfer the mixture to a pan, 10 x 15 inches, with parchment paper, overhanging at the edges, and press the mixture down firmly with a rubber spatula. Cover with plastic wrap and refrigerate for no more than 2 hours. 

6. Once the mixture is set, use the overhanging parchment paper to remove it from the pan. Slice into 12 bars. And glaze with yogurt mixture.  Dip each bar side to the glaze, and place side up on a cooling rack inside the refrigerator.  When the coating has dried up, your bars are now ready!

Now, you have another one of the best-selling snacks for kids!

Protein Foods

Our children need protein foods that are essential for their growth.  But how do we make them eat foods high in protein?

Here are some ideas on how to give them snacks rich in protein that are plant-based:

Protein Bars

 

It’s hard to find nutritious snacks for kids because they’re so picky.  These protein bars not only appeal to the taste of adults but also children. Plus, it has no added sugar, additives, or harmful ingredients.

So, stop choosing junk food and switch to these nutritious protein bars.  These packaged snacks are just as delicious as any quick snack available on the market but far different when talking about nutrients and being organic.

Homemade Nut-Free Protein Snack Bars

So, maybe sometimes you would want to make a homemade version of store-bought protein bars as snacks for kids.  Here is a simple recipe you may want to try.  A perfect snack for those who love a nut-free snack!

 

What you need:

2 cups rolled oats

⅓ cup flax seeds

¼ cup all-purpose flour

⅓ cup protein powder

1 tsp baking powder

¼ cup honey

1 tsp vanilla

½ tsp salt

½ tsp cinnamon

½ cup sweetened applesauce

¼ cup raisins or chocolate chips

What to do:

Fix, and mix the dry ingredients in a large bowl.  Set aside.  Whisk the apple sauce, vanilla, and honey in a small bowl.

Pour the mixture over the dry mix, and stir well.  Each time you stir, add the raisins and chocolate chips.

Spread into a baking pan with parchment paper to remove the bars easily when they are already baked.

Bake for 22-25 minutes or until lightly browned.  Let it cool down before slicing it into protein bars.

Other Plant-Based Snack Ideas for Kids

Again, Plant-based protein snacks are protein-rich snacks that quickly supply the body with new protein and energy during high physical exertion.

They contain no chemical additives and are made from rice protein or pea protein. You can also get highly effective protein bars in various fruit variations with a peanut or chocolate taste.

So, you may now level up from the usual snacks you prepare like a mini bagel and cream cheese, or fryer fries coated with Italian Seasoning and  Parmesan Cheese; Garlic Salt, whole-grain crackers, and cream cheese or cottage cheese; and oatmeal cookies with applesauce pouches.

We shall twist all these good snacks with just a handful of additional nutritious ingredients.

No-Cheese Cheese Stick

 

If you love cheese but need to stay away from it - then we have the perfect snack recipe for you! Here is the recipe for Cheese sticks without cheese!

What you need

• 250 g frozen vegan puff pastry
• 150 g cashews
• 1 tbsp olive oil
• 1 tbsp yeast flakes
• 1 tsp lemon juice
• 1 onion, finely chopped
• 1 clove of garlic or garlic powder
• Salt & pepper

What to do

1. Soak the cashews for four hours beforehand.
2. Thaw the puff pastry slices according to package instructions.
3. Braise the onion cubes with olive oil in a pan and let cool.
4. Puree the soaked cashew nuts together with garlic, lemon juice, and yeast flakes and, if necessary, add some water to a blender. Season the “cheese” dip mixture with salt and pepper.
5. Slice the puff pastries into long strips about three centimeters wide.
6. Brush each strip with half a teaspoon of onion cubes and half a teaspoon of “cheese” dip and twist together at the ends.
7. Grease your baking sheet and bake the twisted puff pastry strips at 180°C for 10 to 15 minutes or until golden brown. Let it cool.
8. Enjoy!

Raw Cocoa and Almonds Energy Balls

These Raw Cocoa & Almonds Energy Balls will surely be appealing to your kids.  These small balls of cocoa and almonds will be a hit snack for children!

What you need

• 6 dates
• 30 g ground almonds
• 30 g of fine oatmeal
• 4 tbsp raw cacao
• 3 tsp coconut oil

What to do

1. Put dates, almonds, oatmeal, and 1 tbsp cocoa in a blender or universal grinder. Crush everything thoroughly.
2. Melt the oil in a small saucepan or pan. Pour over the mixture and spread evenly. Mix everything well.
3. Form into walnut-sized balls, pressing them firmly together. Sprinkle the remaining cocoa on a plate—roll balls in it.
4. Chill for about half an hour.

Mango Coconut Oatmeal

This Mango Coconut Oatmeal is a healthful, naturally sweetened, plant-based recipe that is so quick and easy to prepare that it makes an ideal breakfast or snack for you and your family!

What you need

• 40 g oatmeal
• 50 ml Oat milk
• 100 ml coconut milk
• 1 tbsp date syrup
• 1 fresh mango

What to do

1. In a saucepan, mix the oats, plant-based milk, coconut milk, and date syrup and bring to a boil.

2. Peel the mango and cut it into cubes. Top over the cooked oatmeal. Drizzle more date syrup and add coconut flakes if desired.

Cardamom Cookies with Tahini

What you need:

150 g gluten-free oatmeal or buckwheat flakes

150 g tahini

250 g soft, pitted dates

pinch of salt

pinch of vanilla

pinch of cardamom

Optional: a bit of cinnamon

Sesame seeds to garnish

What to do:

1. Preheat the oven to 180 C / 356 F,  top and bottom heat.
2. Crush all ingredients in a food processor until a thick dough is formed.
3. On baking paper, create approximately 12 cookies with a thickness of 0.5 cm and press flat with a fork.
4. Bake for about 10 minutes until light golden brown.
5. Garnish with sesame seeds.
6. Let it cool down, and enjoy with a glass of your favorite plant milk!

To Sum Up

Our kids’ eating habits come from, no other than us-they’re parents.  Let’s train them to eat plant-based products while young, and we won’t have a hard time as they grow up, nourished in mind and body.