Parents face a daily battle trying to give their kids foods that are good for them—and that they'll actually eat! You and your little ones can make the following snack foods in minutes. Each one provides the nutrients kids need to grow big and strong, without all the questionable store-bought-snack ingredients. These mini-meals are quick, easy, tasty, and won't break your budget!

1. Portable Protein Roll-Up

We need a lot of protein when we're young. It's the time our brains and bodies are being fully formed. Unfortunately, kids tend to love snack foods that are high in added sugars and fats and low in protein. As a result, their diet often lacks sufficient protein.

Make sure your children receive the nutrition they need by bringing these high-protein snacks with you anywhere you go. Make some, place them in a Ziploc bag, and toss them in your bag for your next outing with the kids!


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2. Microwavable Scrambled Eggs

Don't trust your child around the stove yet? Let them cook their eggs using the microwave instead! This high-protein, fluffy snack (or meal), can be made in minutes. Even better, they're fun for kids to make!


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3. Fruit and Cheese Kabobs

Help your child learn to prepare a simple treat with these fruit and cheese kabobs. Any fruit will work, but grapes and blueberries can make your job a little easier and a little less messy. No knives or further preparation required. Just wash the fruit and start building!


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4. Chocolate Peanut Butter Hummus

Chocolate, peanut butter, and…beans? Yup, this unique combination will make you and your children rethink hummus! This sweet version provides plenty of fiber and fun. Just make sure to make enough for everyone!

*If nut allergies are an issue, use sunflower seed butter instead.


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5. Sweet and Salty Party Mix

Enjoy the do-it-yourself component of this fan favorite by helping your child measure the precise portions of each ingredient. Don't worry, we won't tell if a few extra M&M's make their way into the bowl.

trail mix

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About the Author

Paul Salter, MS, RD

Paul Salter, MS, RD

Paul Salter, MS, RD, CSCS, received his BS in dietetics from the University of Maryland and his MS in exercise and nutrition science from the University of Tampa.

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