Key takeaways:
Having healthy snacks at school can help kids feel satisfied between meals, provide key nutrients, and help with concentration and memory. Healthful school snacks can also help build good eating habits.
The best school snacks contain a combination of fiber, protein, and healthy fats. Examples are whole-grain crackers with cheese and hummus with veggies. Try to minimize sugar, salt, and artificial ingredients when you can.
Snacks don’t have to be homemade. Nutritious store-bought snacks include roasted chickpeas, air-popped popcorn, and string cheese.
Children eat many of their meals and snacks at school. So, what you pack for them makes a difference in their overall nutrition. But many packaged foods marketed to kids are ultra-processed. These are linked to health problems, like heart disease and weight gain. Luckily, there are many healthy school snacks that are easy to make at home or buy at the store.
Sending your kids to school with nutritious snacks will ensure they have energy throughout the day. Read on to learn what goes into a balanced snack, and see ideas for 31 tasty, healthy school snacks.
What makes a snack healthy for children?
A well-balanced snack has three components:
Fiber: Fiber from vegetables, fruit, or whole grains are digested slowly by the body, which helps keep your child full. Fiber also stabilizes blood sugar levels, prevents constipation, and provides “food” for healthy gut bacteria.
Protein: Protein from poultry, meat, dairy, nuts, or seeds builds muscle and supports strong bones.
Healthy fats: Healthy fats from nuts and nut butters, seeds, oils, and avocado supports cognition and brain health.
When planning snacks, try to combine foods from these three groups. The protein and fat help the carbohydrates break down more slowly. This means the snack will provide energy over a longer period of time.
In addition to the nutrients above, there are many other nutrients that also support kids’ growth and development, including:
Calcium: Calcium builds strong bones and teeth.
Iron: Iron makes red blood cells and can help prevent iron-deficiency anemia.
Vitamin D: Vitamin D supports immune function and healthy bones.
Omega-3 fatty acids: Omega-3s help with brain development.
You may not always be able to get all of these nutrients into every snack, and that’s OK. Foods eaten throughout the day (and day after day) add up to ensure children get all of the nutrients that they need.
Below are 31 ideas for healthy snacks for kids that you can pack up and send with them to school.
1. Yogurt parfait
Layer plain Greek yogurt with berries and granola. The yogurt provides plenty of calcium and belly-filling protein. The berries and granola add fiber, which also fills you up. Pack it in a transparent container for a nice visual effect.
How to help a picky eater: Eating with your child, getting them involved in shopping and meal prep, and not forcing them to eat are a few ways to start.
School lunch ideas your kid will love: With a little advanced planning and some input from your kid, making nutritious lunches for school becomes much easier.
Tips for picking a healthful granola bar: Not all granola bars are good for you. Choose bars with simple ingredient lists — and without added sweeteners or refined oils.
2. Egg stack sandwich
Make half a sandwich of sliced hard-boiled eggs sprinkled with “everything bagel” seasoning. Eggs have 6 g of protein each. They also have choline and B vitamins. If you use whole grain bread, you’ll have a nice source of fiber as well.
3. Cheese with whole-grain crackers
Whole-wheat crackers are one option. But crackers can be made from other whole grains, too, including brown rice or corn. Pairing them with cheese adds protein and fat.
4. Edamame
Sprinkle shelled edamame (green soybeans) with salt, and pack it with a spoon. It’s an excellent source of plant-based protein and fiber. Soy foods also provide other health benefits, like helping with weight management and better heart health.
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5. Apple slices with nut or seed butter
Use apples to make mini nut-butter sandwiches. If your child’s school is nut-free, try sunflower-seed butter. Hearty Granny Smith and Honeycrisp apples hold up best here.
6. Vegetables and hummus
Carrot, bell pepper, and cucumber sticks make great dipping sticks for hummus. The veggies provide vitamin A, vitamin C, and other antioxidants, which protect the body’s cells from damage that can lead to illness. Hummus contains filling fiber and protein.
7. Banana rolls
Spread nut or seed butter onto a whole-grain tortilla. Roll a banana in the tortilla, then slice it into rounds. The end product resembles sushi and creates a fun, bite-sized snack that’s also highly nutritious.
8. Sliced apples or pears with cheddar cheese
Fruit and cheese provide high fiber carbs and protein. Note that it’s normal for fruit to oxidize (turn brown) once it’s sliced. To prevent cut fruit from browning, you can try soaking it in seltzer water for 5 minutes, or squeezing a few drops of lemon or lime juice onto it before packing it up.
9. Tuna dip
Mix canned light skipjack tuna with a spread — like hummus, tahini, or mayonnaise — and pack it with whole-grain crackers for scooping. Tuna contains filling protein along with beneficial omega-3 fatty acids. It also provides vitamin D and zinc. Mix in dried or fresh herbs for a more flavorful and colorful snack.
10. Trail mix
The best trail mixes to buy are those made with nuts, seeds, and unsweetened dried fruit. Choose a trail mix without chocolate pieces or sweetened dried fruits. Those ingredients can quickly increase the added sugar content. You can also make your own blend of trail mix at home.
11. Fruit kabobs
Use popsicle sticks to thread fruit for easy munching. Strawberries, cantaloupe, and banana slices work well for this. Colorful fruit is appealing to the eye, hydrating, and full of antioxidants.
12. Oatmeal balls
Mix 1 cup of old fashioned rolled oats, ½ cup of any nut or seed butter, and 2 tbsp of honey. Then, roll the mixture into bite-sized balls. Store them in the fridge or freezer to let them firm up, then pack them into snack containers. These homemade bites are very portable. Plus, they’re filling, thanks to healthy fats and fiber.
13. Dressed-up veggies
Wrap green pepper, cucumber strips, or other stalk-shaped veggies in sliced turkey. The turkey provides protein. And this snack is a creative way to get veggies in.
14. Sliced bell peppers with black bean dip
You can buy ready-made dip or blend it yourself using a can of black beans (rinsed), a squeeze of lime juice, and fresh or dried herbs of your choice. Black beans have almost 8 g of both fiber and protein. They’re also a great source of plant-based iron.
15. Two-ingredient mini pancakes
Mash a ripe banana with two eggs and stir well. Drop batter on a hot, nonstick griddle, and cook for about a minute. Flip carefully and cook until golden. Pack the pancakes in a thermos for a warm snack.
16. Roasted chickpeas, lentils, or fava beans
These crunchy dry-roasted snacks are high in protein and fiber. At the store, you’ll usually find them shelved near the nuts. But it’s easy to make your own, too. Just rinse and dry canned beans, toss them with olive oil and seasonings of choice and roast in the oven until crispy.
17. String cheese
Unlike processed cheese slices, string cheese is real cheese — and an excellent source of protein and calcium. Bonus: Kids love peeling down “strings” of the cheese.
18. Freeze-dried fruit
Try strawberries, raspberries, or mango. Just like fresh fruit, freeze-dried fruit has fiber. But it’s shelf-stable and easy to pack for school.
19. Air-popped popcorn
Choose plain or lightly salted options, instead of sugar-coated kettle corn or caramel corn. Popcorn is a whole grain and provides several nutrients, including fiber, zinc, and iron. Plus, it’s filling. You can also pop your own popcorn and toss with olive oil and whatever seasonings or dried herbs you like best.
20. Hummus and cracker snack packs
These convenient, two-compartment packages are sold with hummus on one side and crackers on the other. Try to choose whole-grain crackers, which provide healthy carbohydrates. You can easily create this snack combo at home as well.
21. Granola bars
Choose granola bars that aren’t coated with chocolate, since those are often high in added sugar. Instead, look for snack bars made from ingredients like dates, oats, and nut butter.
22. Cottage cheese cups
Single-serving cottage cheese cups provide a significant amount of protein. One cup of low-fat cottage cheese has around 24 g. Cottage cheese also contains nutrients, like calcium, selenium, and phosphorus.
23. Chia seed pudding
Chia seeds are an excellent source of fiber, omega-3 fatty acids, antioxidants, and plant-based protein. You can make chia seed pudding the night before and pack it in a small container.
24. Hard-boiled eggs
Hard-boiled eggs are super portable, filling, and nutrient-rich. Many kids love peeling the shells away from the whites or finding the “golden treasure” of yolk inside.
25. 100% juice boxes
Yes, 100% juice boxes are a beverage and not a food, but they can provide quick energy and nutrients, just like other snack foods can. Juice boxes can be a portable and convenient way to get the nutrients from fruit, along with some hydration. You can also freeze the juice box before packing it, so it thaws by snack time — but stays ice cold.
26. “Ants on a log”
This classic kids’ snack is made with celery, peanut butter, and raisins to resemble ants crawling on a log. Celery provides a satisfying crunch, while peanut butter has filling protein and healthy fats. The raisins add healthy carbs and natural sweetness. Feel free to substitute a different nut or seed butter and whatever dried fruit you have on hand.
27. Sweet potato spears
Traditional french fries may not be very nutritious, but baked sweet potato spears or rounds can be. Baking significantly reduces the fat content compared to frying. Plus, sweet potatoes are full of vitamin A and antioxidants.
28. Guacamole
Guacamole is made from smashed avocados, which are full of fiber, healthy fats, and potassium. Add a bit of salt, garlic, and lime juice to create a delicious and filling dip. Pair guacamole with crackers, veggie sticks, or baked chips for scooping.
29. Quesadilla
Quesadillas are a kid-favorite, and they can make an easy, portable school snack, too. Use a whole-grain tortilla for the fiber and healthy carbohydrates. The cheese adds protein, fat, and calcium.
30. Turkey jerky
Most jerky is highly processed and high in sodium. But you can look for low-sodium jerky made from turkey for a leaner and healthier option. Just check the ingredients list for unfamiliar ingredient names. This can be a sign of higher levels of processing.
31. Dried figs or dates
Both dried figs and dates contain antioxidants, fiber, and potassium — along with quick-energy carbs to fuel kids' active bodies.
What are the benefits of making healthy snacks for kids for school?
Children eat a third to half of all their meals and snacks at school. So, what you pack in their lunch bag can make a difference in their overall nutrition.
Some potential benefits of having healthy school snacks include:
Supporting better concentration: Eating balanced snacks can help concentration and boost memory.
Increasing fruit and vegetable intake: Most children don’t eat enough fruits and veggies. By including fresh produce in their snacks, you can help your child meet their nutrient needs.
Building healthier eating habits: Children learn that eating balanced snacks make them feel good. This may help them make healthful food choices on their own.
Promoting satiety (fullness) to reduce mindless snacking: One study found that providing a healthy morning snack at school helped kids feel less hungry later in the day. This may make them less likely to reach for unhealthy snacks.
What types of snacks should I avoid giving my child?
There are no snacks that you need to totally avoid. All foods can fit into a balanced diet. But there are certain foods you should try to serve less frequently.
These include snacks high in:
Sugar: Sugar provides a quick jolt of energy, but doesn’t sustain energy.
Trans fat: This type of fat can be harmful. Artificial trans fat is no longer allowed to be added to foods made in the U.S. But it’s still found in some imported foods. Trans fats are associated with an increased risk of health conditions like heart disease. To identify trans fats on a label, look for ingredients like partially hydrogenated vegetable oils, fully hydrogenated vegetable oils, shortening, and margarine.
Sodium (salt): Having too much salt is linked to high blood pressure in children, which is a risk factor for developing heart disease.
Foods that contain a lot of sugar, salt, and/or trans fat fall into the ultra-processed food category. Children in the U.S. get about 67% of calories from ultra-processed foods. That’s problematic, since a high intake of ultra-processed foods in youth is linked to an increased risk of developing diabetes, heart disease, and certain cancers.
Ultra-processed snacks that you should serve less often include:
Candy
Sugar-sweetened beverages
Gummy “fruit” snacks
Chocolate
Ice cream
Cookies and cake
Chips
Frequently asked questions
Pretzels can be part of a healthy snack for kids. It depends what type of pretzel it is and how you serve it. Pretzels made from refined white flour don’t contain fiber. But whole-grain pretzels offer more nutrition, especially if you eat them alongside protein and healthy fats, like cheese, hummus, or nut butter. Just keep an eye on salt content, since many pretzels have a lot.
Baked chips contain a lot less fat and calories than regular chips, which are often fried. It’s also a good idea to choose low-sodium chips. These days, you can find chips made from all kinds of nutrient-dense veggies, like sweet potatoes and beets. Many also contain nutritious add-ins, like beans and flaxseed, which offer additional nutrients.
Fruit snacks aren't very good for you. Most packaged fruit snacks are high in sugar, artificial colors, and artificial dyes — all of which can be harmful to your health. And, because fruit snacks lack fiber, they aren’t filling. Plus, their gummy texture means they’ll stick to your teeth, which can lead to cavities.
Pretzels can be part of a healthy snack for kids. It depends what type of pretzel it is and how you serve it. Pretzels made from refined white flour don’t contain fiber. But whole-grain pretzels offer more nutrition, especially if you eat them alongside protein and healthy fats, like cheese, hummus, or nut butter. Just keep an eye on salt content, since many pretzels have a lot.
Baked chips contain a lot less fat and calories than regular chips, which are often fried. It’s also a good idea to choose low-sodium chips. These days, you can find chips made from all kinds of nutrient-dense veggies, like sweet potatoes and beets. Many also contain nutritious add-ins, like beans and flaxseed, which offer additional nutrients.
Fruit snacks aren't very good for you. Most packaged fruit snacks are high in sugar, artificial colors, and artificial dyes — all of which can be harmful to your health. And, because fruit snacks lack fiber, they aren’t filling. Plus, their gummy texture means they’ll stick to your teeth, which can lead to cavities.
The bottom line
Kids’ school snacks make up a large amount of their daily calories. So, it’s important to try to send kids to school with nourishing foods that have the nutrients they need. Try to make or buy snacks that combine protein, fiber-rich carbs, and healthy fats. This will give your child sustained energy. You’ll also be helping them to get the nutrients they need to stay satisfied between meals. This will fuel their concentration and memory throughout the day.
Why trust our experts?
References
American Heart Association. (2024). Sodium and kids.
Castellari, E., et al. (2016). Can providing a morning healthy snack help to reduce hunger during school time? Experimental evidence from an elementary school in Connecticut. Appetite.
Faizan, U., et al. (2023). Nutrition and hydration requirements in children and adults. StatPearls.
HealthyChildren.org. (2020). Choosing healthy snacks for kids.
Micha, R., et al. (2018). Effectiveness of school food environment policies on children’s dietary behaviors: A systematic review and meta-analysis. PLoS One.
Muthayya, S., et al. (2007). Consumption of a mid-morning snack improves memory but not attention in school children. Physiology & Behavior.
Reynolds, S. (2021). Highly processed foods form the bulk of U.S. youths' diets. National Institutes of Health.
U.S. Food and Drug Administration. (2024). Trans fat.
