Category snack

This recipe for Pumpkin Yogurt Dip is made with just a few simple ingredients and is the perfect afternoon snack! Try it paired with cinnamon and sugar tortilla chips or graham crackers. 

*Originally published 9/2015. Updated Aug 2023*

Hi Friends!

Pumpkin season is here again and lately we’ve been loving this Pumpkin Yogurt Dip, especially for an afternoon snack. It’s so easy to whip up and my kids love helping me make the cinnamon and sugar tortilla chips to go along with it. This may be evident by the heavy-handed amount of cinnamon on some of the chips 🙂

Recipe for Pumpkin Yogurt Dip

Easy Pumpkin with Yogurt Idea

This Pumpkin Yogurt Dip recipe is SUPER easy! But if you’re pressed for time, you can make it even easier by pretty much just combining vanilla yogurt and pumpkin puree, topping with a little cinnamon and serve it with graham crackers.

To jazz things up a little, I made myself some cinnamon and sugar tortilla chips because they’re equally as easy and fun for dipping but you could also take a lesson from my two-year-old and just eat it straight out of the bowl with a spoon.

Here’s how you make it:

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Pumpkin Yogurt Dip Recipe

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5 from 1 review

This Pumpkin Yogurt Dip recipe is made with just a few simple ingredients and is the perfect afternoon snack! Try it paired with cinnamon and sugar tortilla chips or graham crackers. 

• Author: Lindsay L

Ingredients

Scale1x2x3x

• 1 cup plain yogurt (Greek or regular)
• 3/4 cup pumpkin puree
• 1/2 – 1 tsp cinnamon
• 1/2 tsp vanilla extract
• 1/4 – 1/2 tsp ginger (ground,dried)
• 1 – 2 Tbsp maple syrup

Cook ModePrevent your screen from going dark

Instructions

1. Combine ingredients in a small bowl.
2. Stir to combine.
3. Taste and adjust spices and sweetener if needed.

Notes

To make the Cinnamon and Sugar tortilla chips, cut whole wheat tortillas into triangles. Spray with oil or brush lightly with oil or melted butter. Sprinkle with cinnamon and sugar and bake at 350 for 12 min, flipping once.

To make this even easier, start with vanilla yogurt and skip the vanilla extract and maple syrup.

Be sure to use two baking sheets if necessary for the chips so you don’t crowd the pan. I only put the cinnamon and sugar on one side but you could certainly repeat the process once you flip them over if desired.

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Pumpkin Yogurt Dip FAQs

Can I use pumpkin pie spice in this yogurt dip? What is a substitute for pumpkin pie spice?

Yes! Pumpkin pie spice is typically a mix of cinnamon, nutmeg, cloves and ginger. If you like those flavors, you could definitely swap the cinnamon and ginger for pumpkin pie spice!

To make your own pumpkin pie spice, try a ratio of 1/2 tsp cinnamon and 1/4 tsp ginger and nutmeg.

Can I make this a Greek yogurt pumpkin dip?

Yes! You can use whatever yogurt you want, whether that’s regular yogurt, Greek yogurt or a dairy-free alternative yogurt.

Can I use vanilla yogurt? Can I substitute cool whip?

Yes! My kids love when I swap plain yogurt for vanilla to add a little extra sweetness. If you do use vanilla, you can reduce or eliminate the maple syrup to cut back on the added sugar if you want to.

You could also try thawing coolwhip in the fridge and using that in place of yogurt!

If I use vanilla yogurt, do I still add vanilla?

It’s up to you! I love vanilla so I do still add vanilla extract when I use vanilla yogurt but you could try leaving it out, tasting it and then adding a little if you want to.

How to make this without the yogurt or cool whip?

If yogurt and cool whip are not available, you could try cream cheese. You could also blending in silken tofu.

Or you could go a different direction and try a mix of pumpkin puree, peanut butter and a chickpea base like this Peanut Butter Cookie Dough Dip.

Do you use pumpkin puree? Is it pumpkin puree or pumpkin pie filling?

This recipe uses 100% pumpkin puree, not pumpkin pie filling. Pumpkin pie filling has spices and sugar already mixed in. For a shortcut, you could try just mixing

Can you freeze pumpkin dip?

I would not recommend freezing this dip since it’s yogurt-based and then yogurt might crystalize and get watery when thawing.

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Got leftover pumpkin?

Pumpkin Bread with Yogurt

If you’re looking for a great pumpkin bread recipe, try my Easy Pumpkin Bread. To make it pumpkin yogurt bread, try replacing half the butter with yogurt. 

Or if you want gluten-free pumpkin bread, try my Gluten-Free Pumpkin Bean Bread.

Pumpkin Yogurt Muffins

While I don’t have a recipe for pumpkin muffins with yogurt, I do have these Gluten-Free Pumpkin Yogurt Bars which are one of my absolute favs. You could probably try them as muffins if you wanted!

I also love these Pumpkin Gingerbread Muffins. The perfect transition from Fall to Winter.

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Healthy Canned Pumpkin Recipes

Way back when I first wrote this post, I teamed up with some food blogger friends who also created some delicious canned pumpkin recipes you should check out:

• Paleo Pumpkin Pie
• No Bake Pumpkin Pie Protein Bites
• 3 Minute Pumpkin English Muffin
• Pumpkin Breakfast Cookies
• Pumpkin Pancakes for One

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

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This list of healthy store bought granola bars for kids that are actually healthy for kids features top picks for healthy snack bars from a Registered Dietitian. All have seven grams of added sugar or less and include some protein and fiber. 

*Originally published April 2019. Updated July 2023*

Hi friends!

This list of healthy store-bought granola bars for kids comes highly requested as a lot of people are looking for healthy granola bars for kids and quite honestly has really been a labor of love. I spent hours looking at the nutrition labels of various granola and snack bars on the market, analyzing the label, reading the ingredients and researching all the options. And believe me, there are A LOT of bar options out there.

While I typically don’t recommend a bar every single day, I recognize that they’re convenient and that there are some nutritious options out there that can fit nicely into a child’s diet. So I did my research and wanted to help cut through the clutter and give you some good options.

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Choosing Granola Bars For Kids That Are Actually Healthy

Like anything when it comes to feeding your kids, you are in charge. Do your own research. Read the labels. Check out the ingredients. Then decide what you feel comfortable feeding your kids.

And if you need more store-bought snack ideas, check out:

Snacks from certain stores:

• Healthy Amazon Snacks
• Best Trader Joe’s Snacks
• Best Healthy Walmart Snacks
• Healthy Snacks At Costco For The Whole Family
• Best ALDI Healthy Snacks
• Best Healthy Snacks at Target

Types of snacks:

• Best Healthy Gluten-Free Snacks
• High Protein Snack Ideas
• Healthy Store-Bought Tortillas
• Healthy Fruit Snacks
• Best Boxed Mac and Cheese
• Healthy Crackers for Kids and Adults
• Best Low-Sugar Yogurts
• Lower Sugar Cereal For Kids
• Best Frozen Waffles
• Individually Wrapped Snack Ideas
• Peanut & Tree Nut Free Packaged Snacks

These bars would also make great lunch box additions. If you need more packed lunch ideas, check out my guide: A Month of Easy Packed Lunch Ideas For Kids!

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*This post was updated July 2022. Several of my choices have been discontinued since I originally published this list in 2019 so if you see bars in the pictures that aren’t on this list, it’s because they’re not being made anymore!

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Here’s a quick video to show you a few good options I found recently at my local Meijer & Kroger:

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Healthy Snack Bars For Kids

Similar to what I discussed in my Lower Sugar Cereals for Kids guide, for posts like this, there has to be a cutoff. Otherwise, the list would be too large and overwhelming. Similarly, this is not an all-inclusive list. There are just too many options out there to cover them all.

Are granola bars healthy? Are there any healthy granola bars?

So what are the best granola bars for kids? Are there any out there that aren’t just glorified desserts? I think so! Here are the criteria I used for my list:

Grams of sugar per granola bar:
7g or less added sugar

Previously, companies didn’t have to indicate how much of the sugar on the label was added so it was sometimes hard to tell how much was sugar was naturally occurring from things like fruit versus added sugar.

Updated nutrition labels break out the amount of added sugar so that’s what I focus on instead of total sugar. In addition, you can look at the order of ingredients in the ingredient list. If sugar is listed before fruit, you can assume that more of the sugar is added.

Grams of protein per granola bar (and fiber!)
At least 2 grams of each

Note that fiber can come from oats, fruit, nuts/seeds, but in some bars, it is added in the form of inulin, chicory root etc. Similarly, protein can come from whole ingredients or it can be added in the form of whey protein, egg powder, etc.

Best Store Bought Granola Bars On The Market

I did my best to choose bars with ingredients I think are wholesome. Is every single ingredient in each bar on this list perfect? No. But overall, I feel like the ingredient lists are good. If you’re overly concerned with ingredients, you may be better off making your own bars at home!

Many of the bars on the list come in multiple flavors. For this list, I’ve picked one flavor of each. Remember that sometimes other flavors might have differences in ingredients, amount of sugar, etc. You can compare nutrition labels and ingredients between flavors on the websites.

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Healthy Store Bought Granola Bars For Kids

• Rx Bar Kids Double Chocolate 
• Larabar Mini Peanut Butter Cookie 
• Happy Tot Strawberry Banana Sunflower Seed Butter Oat Bar
• Thunderkids Peanut Butter and Jelly
• Skout Apple Cinnamon Energy Bar 
• Health Warrior Chia Bar Chocolate Peanut Butter 
• KIND Healthy Grains Almond Butter Dark Chocolate
• KIND Breakfast Bars Honey Oat
• Kashi CHEWY Peanut Peanut Butter 
• Bobo’s Original Chocolate Chip Oat Bites 
• Happytot Fiber and Protein Banana Carrot Bar 
• 88 Acres Cinnamon Oat Seed Bar 
• That’s It Fruit Bar Apple Blueberry 
• Perfect Kids Bar Chocolate Chip
• Enjoy Life Breakfast Ovals Apple Cinnamon
• Simple Mills Soft Baked Bars Peanut Butter Chocolate Chip (*these have 8g added sugar)
• Made Good Granola Bars Mixed Berry
• Zing Minis Dark Chocolate Peanut Butter
• Dinobars Blueberry Pear Banana
• Blake’s Seed Based Bars Blueberry Lemon
• CLIF Nut Butter Bars Peanut Butter
• Dave’s Killer Bread Trail Mix Crumble Snack Bars

If you like a brand or bar that’s not on my list, it might be because it has more than 7g added sugar per serving. Those bars are fine to eat, I would just recommend treating them a little more like sweet treat due to the amount of added sugar. 

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Here are a few where the ingredients are fine for the most part but I don’t really feel like they’re worth eating. They’re quite low in calories and don’t really offer anything in the way of fiber or protein so they won’t be very satisfying or have a lot of staying power unless paired with another protein source:

• KIND Kids Chewy Peanut Butter Chocolate Chip
• Annie’s Chewy Peanut Butter Chocolate Chip
• Cascadian Farms Kids Chewy Oatmeal Raisin

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Healthy Granola Bar FAQs

Are granola bars good for you? What are the benefits of granola bars?

There are certainly granola bars out there that can be good for you. Like anything else, a lot depends on the ingredients. Granola bars can often be marketed as a healthy choice, especially for kids, but if you look at the nutrition facts and ingredients you’ll see that they’re often fairly low in protein and fiber and high in added sugar.

In my opinion, many granola bars on the market are more of a dessert-like treat than a filling and nutritious snack but there are some good options for you especially those that contain oats for fiber, nuts and seeds for healthy fats/protein and are sweetened more with fruit than added sugar.

Is it ok to eat granola bars every day?

Again it depends which bars you’re choosing. If you can find one with a solid nutritional profile, it can be a great snack but just like anything else I recommend focusing on a varied diet and trying to incorporate a variety of healthy snack options throughout each week.

Is it ok to eat granola bars for breakfast? Can granola bars replace a meal?

For most people, especially kids, a granola bar is not enough to be a complete breakfast. However, you could pair a healthy granola bar with a cheese stick or cup of yogurt and a piece of fresh fruit to make a balanced breakfast or light meal!

How long can you store granola bars?

Granola bars are a great shelf-stable option to keep in your pantry. They last for months and don’t need to be refrigerated. Store them in a cool, dry pantry until the expiration date on the package.

Are KIND bars healthy?

KIND bars are some of my favorite granola bars to recommend for adults. They have some great low sugar options but some also have large pieces of nuts that can be hard for younger children to eat. But they also have some options that are more grain-based and chewy options that are easier for kids – as recommended above. They also have some great gluten-free options if that’s something you need.

Are oat bars healthy? Are oat bars good for digestion?

Oats are a nutrition powerhouse and can be a great addition to your diet. They’re a whole grain protein, source and also contain vitamins, minerals and soluble fiber which can help with digestion.

Is a granola bar a healthy late-night snack?

In most cases, I would recommend pairing a granola bar with a protein source to help keep blood sugar from spiking, especially before bed. Have one with a glass of milk, slice of turkey or a cheese stick for a more balanced late night snack.

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If you’re looking for more snack ideas, be sure to check out my 60+ HealthyPackaged Snacks for Kids!

I think that’s it! Remember this isn’t an all-inclusive list and it’s just based on my opinion. You do you! Make choices you’re happy with feeding your family and let others do the same 🙂

Enjoy!
–Lindsay–

 LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

EmailEnter your email here …Yes, I Want This!

Need ideas for healthy snacks for toddlers? This list is specifically geared towards kids 1-3 years old, with homemade and storebought ideas for at home and on the go.

*Originally published 9/21. Updated 5/23*

Hi friends!

Let’s talk about healthy snacks for toddlers. I think a lot of snack ideas posts are geared towards kids in general but there always seems to be a fair amount of ideas on the lists that aren’t safe for toddlers, mainly because of choking hazards. So I wanted to put together a list of toddler-safe snacks.

Healthy Toddler Snack Ideas

We all know that most toddlers seem to want to eat constantly but remember that all-day grazing is not ideal. Try to stick to set meals and snack times when possible so that they have a chance to start listening to their body, recognizing signs of hunger and fullness etc.

Should a 2-year-old have snacks?

Snacks are a great idea for toddlers and a great way to get some extra nutrients in them that they might not eat at actual meal times. Most toddlers do best with 3 meals and 2-3 snacks per day. Try a snack mid-morning, mid-afternoon and potentially after dinner if needed.

What are some healthy meal ideas for toddlers?

If you’re looking for ideas for toddler meals vs snacks I’ve got you covered as well! Here are 150+ Toddler Meal Ideas with pictures of actual plates I served my kids from ages 1-3. And if that’s enough, here’s another 100 Healthy Toddler Meals.

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Toddler Choking Hazards

When considering what snacks and foods to give your toddler, it’s important to remember that there are several choices that frequently lead to choking in this age group. These are things that are either hard, hard to chew, a similar size to their windpipe, sticky etc so we want to avoid them.

Here are some common choking hazards for toddlers:

• Round foods like hot dogs, sausages, cherry tomatoes and grapes
• Hard foods like apples and carrots and other hard raw veggies
• Nut butter by the spoonful or thickly spread on bread
• Marshmallows, whole nuts, gum, hard candy, chips and popcorn

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Toddler Choking Hazards modified:

The good news is you don’t have to avoid most of these foods completely. Here’s how to modify some of the common choking hazards so they’re safer for toddlers:

• For round foods: cut lengthwise into quarters
• For hard fruits and veggies: grate, cut into matchsticks, dice and saute, steam or roast to soften
• Nut butter: spread thinly on toast
• Chop whole nuts into very small pieces and consider softer nuts like cashews/pecans/pistachios vs almonds/peanuts

Marshmallows, gum, hard candy, chips and popcorn should be avoided

Is popcorn a healthy snack for toddlers?

Popcorn is a huge choking hazard for kids under age 4 so I’d really recommend holding off serving it to younger kiddos. If you’re looking for something similar, popcorn cakes or rice cakes are safer than popcorn kernels

---

Healthy Snacks For Kids and Toddlers

If you’re looking for snacks for older kids, I have several posts to check out. These lists will have some snacks that are good for toddlers but not all of them:

• 60+ Healthy Packaged Snacks For Kids
• Healthy Costco Snacks
• Healthy Walmart Snacks
• Best Trader Joe’s Snacks
• Healthy Amazon Snacks
• Peanut & Tree Nut Free Packaged Snacks
• Healthy After School Snacks

And a lot of these snacks would be great in lunch boxes so if you need more lunch box ideas, check out my Month of Easy Packed Lunches for Kids resource!

---

Healthy Snack Ideas for Toddlers

So let’s dive right into toddler snacks, shall we? Here are some of my favorite healthy snack ideas for toddlers. And remember these are good for older kids too!

Healthy Snacks Toddlers

Here are some snack ideas that I make at home:

• Smoothies: Smoothies are a great way to get extra fruit and veggies into your toddler’s diet. Mix with a little milk or yogurt and you have added protein and calcium, among other important nutrients. Spinach, zucchini and cauliflower are easy veggies to add to smoothies without altering the taste or texture too much. My boys’ love the combo is frozen mixed berries, spinach, milk and a little orange juice. This Peach Zucchini Smoothie Bowl is also a fav, along with this Silken Tofu Mixed Berry Smoothie! We also love this simple strawberry pineapple smoothie.
• Muffins/bars– My favorite for young toddlers are my Sweet Potato Banana Bites – but almost all of my kid-friendly baking recipes are great for this age and are packed with things like beans, lentils and veggies. My friend and fellow RD Min also has tons of Healthy Baby and Toddler muffins here.
• Oatmeal: It’s not just for breakfast! Make it with milk for protein and stir in a scoop of peanut butter for healthy fats. Top with berries or a few chocolate chips. You can even make a big batch ahead of time, freeze in muffin tins and thaw in the microwave. Learn how in my post for Freezer Prep Oatmeal Cups.
• Energy Bars – Use my go-to energy bar recipe and process them really well in the food processor to avoid big chunks. Then press into a pan and cut into bars so they’re thinner vs rolling into balls.
• Trail Mix: Homemade trail mix is SO easy and can be adapted based on your child’s favorite add-ins. Try this toddler Nut–Free Toddler Trail Mix or make up your own combination using cereal, small crackers, dried fruit and small nuts if they’re older (nuts can be a choking hazard for young toddlers). Freeze-dried fruits and veggies are a great option for younger kiddos or things like Hippeas or Harvest Snaps!
• Fruit – berries, kiwi, mandarin oranges, bananas, fruit leather, raisins, grated apples + pb yogurt dip
• Vegetables – matchstick carrots, peas, corn, cucumber, roasted sweet potatoes + ranch/hummus/laughing cow (toddler dips)
• Eggs – Any form is great! I usually cut hard-boiled eggs into quarters but you can also try egg wraps or mini egg muffins, or even a fried egg on toast with avocado – cut it into strips to make it easier for them to hold.

Easy Toddler Snacks

• Cottage Cheese: Serve it alone or pair it with whole-grain cereal and some fruit for a twist on a yogurt parfait. It can be high in sodium so as always, variety is key! And if they’re not fans, lower sugar yogurts (or plain yogurt with fruit mixed in is great too!)
• Hummus: Perfect for dipping raw veggies like carrots, celery, cucumbers and bell peppers (be careful with raw veggies- they can be a choking hazard for young toddlers). You can also serve with crackers or chips or add to pizza or sandwiches.
• Avocado: A great source of healthy fats. Mash it up for avocado toast, make guacamole for dipping or just slice and serve!
• Nut Butter: Healthy fats help keep them full! Add peanut butter or other nut/seed butters to oatmeal, drizzle on banana slices or spread on toast, waffles or pancakes!
• Whole Grain Cereal: Check out my list of Lower Sugar Cereal for Kids. Pair with milk, yogurt or a hard-boiled egg!
• Mini pizza – These English muffin pizzas are the perfect size for toddler snack time and easy for little hands to handle. Keep a batch in the freezer and microwave as needed.
• Quesadillas – add some shredded vegetables or chicken and give them a sauce to dip in.
• Waffles/toast – Top them with a healthy fat like peanut butter or avocado, cut into sticks or in half to make it easier for little fingers to handle
• Pancakes – Try these Whole Wheat Pancakes. My kids love when I make them silver dollar sized or make them bigger and cut into little triangles with a pizza cutter.

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Healthy Snacks For Toddlers When Traveling or On The Go

Here are some packaged snacks that I often have on hand for quick snacks both at home and on the go:

• Bars – Larabar minis, Happy Family Organic & Nature’s Bakery Baked Ins are some of our favorites. Check out my list of Healthy Store-Bought Granola Bars for Kids for more toddler-friendly options
• That’s it dried fruit mini bars
• Innerpeas/Harvest snaps
• Triscuit thins
• Bambas
• Canned beans & chickpeas
• Stonefire mini pitas
• Cereal – Cheerios and Chex are good options for toddlers. You can also soak cereal in some milk to make it safer for toddlers to practice eating with a spoon.
• Skinny Pop Mini Cakes or Safe & Fair Popcorn cakes – remember regular popcorn is a choking hazard
• Hummus
• Freeze-dried fruit
• Hippeas
• Made Good granola bites
• Bitsy’s Crackers
• Soozy’s Muffins
• Veggie’s Made Great Muffins
• Mini bagels, Dave’s Killer Bread thin sliced or Brownberry bread with peanut butter or avocado
• Seaweed snacks
• Brown rice thin cakes
• Horizon Organic shelf-stable milk
• Zego fruit and chia bars
• My Superfoods Granola bites
• Cheese
• Olives (quartered & pit removed)
• Annie’s whole wheat bunnies
• Yogurt/kefir – Chobani, Siggi’s & Stonyfield have good lower sugar options
• Mamma Chia Squeeze pouches
• Serenity kids pouches – they have lots of meat and veggie options
• Enjoy Life fruit and seed mixes
• Waffles – we like Kashi and Kidfresh Foods

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So there you go! Lots of toddler-friendly snack ideas for you!

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

EmailEnter your email here …Yes, I Want This!

Need ideas for healthy snacks for toddlers? This list is specifically geared towards kids 1-3 years old, with homemade and storebought ideas for at home and on the go.

*Originally published 9/21. Updated 5/23*

Hi friends!

Let’s talk about healthy snacks for toddlers. I think a lot of snack ideas posts are geared towards kids in general but there always seems to be a fair amount of ideas on the lists that aren’t safe for toddlers, mainly because of choking hazards. So I wanted to put together a list of toddler-safe snacks.

Healthy Toddler Snack Ideas

We all know that most toddlers seem to want to eat constantly but remember that all-day grazing is not ideal. Try to stick to set meals and snack times when possible so that they have a chance to start listening to their body, recognizing signs of hunger and fullness etc.

Should a 2-year-old have snacks?

Snacks are a great idea for toddlers and a great way to get some extra nutrients in them that they might not eat at actual meal times. Most toddlers do best with 3 meals and 2-3 snacks per day. Try a snack mid-morning, mid-afternoon and potentially after dinner if needed.

What are some healthy meal ideas for toddlers?

If you’re looking for ideas for toddler meals vs snacks I’ve got you covered as well! Here are 150+ Toddler Meal Ideas with pictures of actual plates I served my kids from ages 1-3. And if that’s enough, here’s another 100 Healthy Toddler Meals.

---

Toddler Choking Hazards

When considering what snacks and foods to give your toddler, it’s important to remember that there are several choices that frequently lead to choking in this age group. These are things that are either hard, hard to chew, a similar size to their windpipe, sticky etc so we want to avoid them.

Here are some common choking hazards for toddlers:

• Round foods like hot dogs, sausages, cherry tomatoes and grapes
• Hard foods like apples and carrots and other hard raw veggies
• Nut butter by the spoonful or thickly spread on bread
• Marshmallows, whole nuts, gum, hard candy, chips and popcorn

---

Toddler Choking Hazards modified:

The good news is you don’t have to avoid most of these foods completely. Here’s how to modify some of the common choking hazards so they’re safer for toddlers:

• For round foods: cut lengthwise into quarters
• For hard fruits and veggies: grate, cut into matchsticks, dice and saute, steam or roast to soften
• Nut butter: spread thinly on toast
• Chop whole nuts into very small pieces and consider softer nuts like cashews/pecans/pistachios vs almonds/peanuts

Marshmallows, gum, hard candy, chips and popcorn should be avoided

Is popcorn a healthy snack for toddlers?

Popcorn is a huge choking hazard for kids under age 4 so I’d really recommend holding off serving it to younger kiddos. If you’re looking for something similar, popcorn cakes or rice cakes are safer than popcorn kernels

---

Healthy Snacks For Kids and Toddlers

If you’re looking for snacks for older kids, I have several posts to check out. These lists will have some snacks that are good for toddlers but not all of them:

• 60+ Healthy Packaged Snacks For Kids
• Healthy Costco Snacks
• Healthy Walmart Snacks
• Best Trader Joe’s Snacks
• Healthy Amazon Snacks
• Peanut & Tree Nut Free Packaged Snacks
• Healthy After School Snacks

And a lot of these snacks would be great in lunch boxes so if you need more lunch box ideas, check out my Month of Easy Packed Lunches for Kids resource!

---

Healthy Snack Ideas for Toddlers

So let’s dive right into toddler snacks, shall we? Here are some of my favorite healthy snack ideas for toddlers. And remember these are good for older kids too!

Healthy Snacks Toddlers

Here are some snack ideas that I make at home:

• Smoothies: Smoothies are a great way to get extra fruit and veggies into your toddler’s diet. Mix with a little milk or yogurt and you have added protein and calcium, among other important nutrients. Spinach, zucchini and cauliflower are easy veggies to add to smoothies without altering the taste or texture too much. My boys’ love the combo is frozen mixed berries, spinach, milk and a little orange juice. This Peach Zucchini Smoothie Bowl is also a fav, along with this Silken Tofu Mixed Berry Smoothie! We also love this simple strawberry pineapple smoothie.
• Muffins/bars– My favorite for young toddlers are my Sweet Potato Banana Bites – but almost all of my kid-friendly baking recipes are great for this age and are packed with things like beans, lentils and veggies. My friend and fellow RD Min also has tons of Healthy Baby and Toddler muffins here.
• Oatmeal: It’s not just for breakfast! Make it with milk for protein and stir in a scoop of peanut butter for healthy fats. Top with berries or a few chocolate chips. You can even make a big batch ahead of time, freeze in muffin tins and thaw in the microwave. Learn how in my post for Freezer Prep Oatmeal Cups.
• Energy Bars – Use my go-to energy bar recipe and process them really well in the food processor to avoid big chunks. Then press into a pan and cut into bars so they’re thinner vs rolling into balls.
• Trail Mix: Homemade trail mix is SO easy and can be adapted based on your child’s favorite add-ins. Try this toddler Nut–Free Toddler Trail Mix or make up your own combination using cereal, small crackers, dried fruit and small nuts if they’re older (nuts can be a choking hazard for young toddlers). Freeze-dried fruits and veggies are a great option for younger kiddos or things like Hippeas or Harvest Snaps!
• Fruit – berries, kiwi, mandarin oranges, bananas, fruit leather, raisins, grated apples + pb yogurt dip
• Vegetables – matchstick carrots, peas, corn, cucumber, roasted sweet potatoes + ranch/hummus/laughing cow (toddler dips)
• Eggs – Any form is great! I usually cut hard-boiled eggs into quarters but you can also try egg wraps or mini egg muffins, or even a fried egg on toast with avocado – cut it into strips to make it easier for them to hold.

Easy Toddler Snacks

• Cottage Cheese: Serve it alone or pair it with whole-grain cereal and some fruit for a twist on a yogurt parfait. It can be high in sodium so as always, variety is key! And if they’re not fans, lower sugar yogurts (or plain yogurt with fruit mixed in is great too!)
• Hummus: Perfect for dipping raw veggies like carrots, celery, cucumbers and bell peppers (be careful with raw veggies- they can be a choking hazard for young toddlers). You can also serve with crackers or chips or add to pizza or sandwiches.
• Avocado: A great source of healthy fats. Mash it up for avocado toast, make guacamole for dipping or just slice and serve!
• Nut Butter: Healthy fats help keep them full! Add peanut butter or other nut/seed butters to oatmeal, drizzle on banana slices or spread on toast, waffles or pancakes!
• Whole Grain Cereal: Check out my list of Lower Sugar Cereal for Kids. Pair with milk, yogurt or a hard-boiled egg!
• Mini pizza – These English muffin pizzas are the perfect size for toddler snack time and easy for little hands to handle. Keep a batch in the freezer and microwave as needed.
• Quesadillas – add some shredded vegetables or chicken and give them a sauce to dip in.
• Waffles/toast – Top them with a healthy fat like peanut butter or avocado, cut into sticks or in half to make it easier for little fingers to handle
• Pancakes – Try these Whole Wheat Pancakes. My kids love when I make them silver dollar sized or make them bigger and cut into little triangles with a pizza cutter.

---

Healthy Snacks For Toddlers When Traveling or On The Go

Here are some packaged snacks that I often have on hand for quick snacks both at home and on the go:

• Bars – Larabar minis, Happy Family Organic & Nature’s Bakery Baked Ins are some of our favorites. Check out my list of Healthy Store-Bought Granola Bars for Kids for more toddler-friendly options
• That’s it dried fruit mini bars
• Innerpeas/Harvest snaps
• Triscuit thins
• Bambas
• Canned beans & chickpeas
• Stonefire mini pitas
• Cereal – Cheerios and Chex are good options for toddlers. You can also soak cereal in some milk to make it safer for toddlers to practice eating with a spoon.
• Skinny Pop Mini Cakes or Safe & Fair Popcorn cakes – remember regular popcorn is a choking hazard
• Hummus
• Freeze-dried fruit
• Hippeas
• Made Good granola bites
• Bitsy’s Crackers
• Soozy’s Muffins
• Veggie’s Made Great Muffins
• Mini bagels, Dave’s Killer Bread thin sliced or Brownberry bread with peanut butter or avocado
• Seaweed snacks
• Brown rice thin cakes
• Horizon Organic shelf-stable milk
• Zego fruit and chia bars
• My Superfoods Granola bites
• Cheese
• Olives (quartered & pit removed)
• Annie’s whole wheat bunnies
• Yogurt/kefir – Chobani, Siggi’s & Stonyfield have good lower sugar options
• Mamma Chia Squeeze pouches
• Serenity kids pouches – they have lots of meat and veggie options
• Enjoy Life fruit and seed mixes
• Waffles – we like Kashi and Kidfresh Foods

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So there you go! Lots of toddler-friendly snack ideas for you!

Enjoy!
–Lindsay–

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Is popcorn good for you? It makes a great healthy snack! Here’s how to make healthy homemade microwave popcorn with just popcorn kernels and a paper lunch sack! A whole grain snack for older kids and adults and you can flavor it any way you want to!

*Originally published 3/2013. Updated in 2020 & 2023*

Hi Friends!

I wanted to share this healthy microwave popcorn with you guys because it’s such a great snack option for older kids and adults. It’s important to note that popcorn is a choking hazard for younger kids, but my five-year-old and I have been enjoying it together lately. Let’s chat a little bit about popcorn:

Is Popcorn Healthy?

Yes! It can be. Did you know popcorn is a whole grain? It’s a great source of fiber and also contains several B vitamins and other nutrients like iron, magnesium and phosphorus.

Is microwave popcorn a healthy snack?

For many years now, popcorn has been one of my favorite after-dinner snacks. I typically just eat it plain, but you can easily add whatever flavors you want after it’s popped. If you’re looking for a way to use up some of your popcorn, I’d definitely suggest my Sweet & Spicy Popcorn Snack Mix. Or for some flavored options, try this Spicy Ranch Popcorn or make up your own seasoning combo – try some nutritional yeast or cinnamon with a sprinkle of sugar. 

Is microwave popcorn bad for you?

While there’s nothing wrong with enjoying a bag of store-bought popcorn every once and a while, I want to show you guys just how easy it is to make your own. You may be familiar with making it at home in an air popper or on the stovetop, but did you know that all you need in order to skip the pre-packaged microwave bags is a jar of popcorn kernels and a brown paper lunch sack.

Have you tried making your own popcorn?

You guys, this is so easy! Here’s what you do:

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Healthy Microwave Popcorn

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Make healthy microwave popcorn with just popcorn kernels and a paper lunch sack. Makes a great whole-grain snack for older kids and adults and you can flavor it any way you want to!

• Author: Lindsay

Ingredients

Scale1x2x3x

1/4 cup popcorn kernals

optional toppings: melted butter or oil, salt or other seasonings

Cook ModePrevent your screen from going dark

Instructions

1. Measure out about 1/4 c popcorn kernals
2. Pour them into a paper lunch bag
3. Fold the top over several times and place in the microwave. Use the popcorn button and listen closely. When you hear the pops slow down to a couple seconds between pops, take it out.
4. Enjoy your popcorn! Season it if you wish.

Have you tried making your own popcorn? What are you waiting for?

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What is the healthiest microwave popcorn to eat?

Healthiest popcorn brands

When choosing a brand of microwave popcorn from the store, I would look at things like:

• Total fat and saturated fat – look for low levels of saturated fats
• Sodium level – look for low amounts of sodium (less than 300mg per serving)
• Avoid artificial flavorings
• Try to find bags not lined with PFAS (Quinn is known for this)

Some brands to consider: Orville Redenbacher has an option made with avocado oil. Whole Foods has a store brand that’s just popcorn, no oil or salt. You could add your own after popping.

Healthy Microwave Popcorn

Let’s chat: Do you like popcorn? Plain or seasoned? What’s your favorite popcorn flavor combo?

Enjoy!
–Lindsay–

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This Nut-Free Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

*Originally published 6/2017. Updated 4/2023*

Hi Friends –

If you’re looking for a fun, kid-friendly snack idea, this nut-free trail mix is a must-try. My kids are huge snackers so I’m always trying to come up with new ideas for them to snack on at home as well as snacks to send to school.

Like so many classrooms nowadays, usually at least one of my kids requires nut-free snacks for school, which is why I created this nut-free trail mix.

If you need store-bought nut-free ideas, here’s The Ultimate List of Peanut-Free & Tree Nut-Free Packaged Snacks that I put together a couple of years ago. And here are 20 Nut-Free Snacks For Kids.

Why trail mix without nuts?

When I first created this nut-free trail mix, I did it for my toddler. At the time I was snacking on my personal favorite trail mix- a mix of peanuts, almonds, cashews, m&m’s and raisins, but never felt comfortable giving it to my toddler because of all the large nuts.

So I decided to create a kid-friendly trail mix for toddlers. One with only small pieces in it so I felt comfortable with him being able to eat it safely.

I also decided to make it nut-free so those of you in nut-free schools can use it too. Instead of nuts, I used pumpkin seeds and sunflower seeds. And, inspired by my friend Christina who made this kid-friendly granola recipe, I used dried blueberries instead of raisins as a fun way to change things up.

My kids love frozen wild blueberries and I’ve found that dried blueberries are a good alternative when I don’t want them walking around with their entire faces a nice shade of purple for the day – because nobody wants to fight the face-wiping battle more often than you have to, am I right?

Trail mix recipes for kids

Need more snack mix ideas? Try these (some with nuts, some without)

• Roasted Chickpea Snack Mix
• Sweet & Spicy Popcorn Snack Mix
• Kid-friendly Snack Mix
• Easy Nut-Free Trail Mix
• Nut-Free Trail Mix For Kids

What are the green seeds in no nut trail mix

When I originally made this trail mix, I ordered several of my ingredients from Nuts.com. Despite the name, they sell a ton of things that aren’t nuts. I ordered the dried blueberries, the pumpkin seeds (these are the green seeds you may see in trail mix. They’re a good source of fiber and protein) and the chocolate-covered sunflower seeds (a fun change from m&ms…plus I love that they have ones that are naturally colored!) in this trail mix from them! Then I just added a couple of our favorite cereals – Rice Chex and Cheerios.

How To Make Nut-Free Trail Mix

Here are a couple of different options for your trail mix:

• You can mix everything together straight out of the box. If you’re doing this, you might want to use cereals with a little more flavor (like Love Grown Polar Puffs, Cinnamon Chex, etc).
• You can make it with just a little butter and cinnamon like I do.
• You can add a little brown sugar for extra sweetness.
• You could use plain sunflower seeds and add some chocolate chips.

If you’re looking for some other cereal ideas, here are some of my favorite Lower Sugar Cereals For Kids.

You could also get your favorite granola bars and cut them into cubes to add to your trail mix. Here are some healthy store-bought granola bars for kids.

I’ve found that my kids don’t love plain pepitas, but when I added a little butter and cinnamon, they eats everything in the trail mix no problem.

Here’s the recipe:

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Nut-Free Trail Mix Recipe

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5 from 1 review

This nut-free Toddler-Friendly Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

• Author: Lindsay
• Prep Time: 5 minutes
• Cook Time: 5 minutes
• Total Time: 10 minutes

Ingredients

Scale1x2x3x

• 2 cups Rice Chex
• 2 cups Cheerios
• 3/4 cup pepitas
• 2 Tbsp butter, melted
• 1 tsp cinnamon
• 1/2 cup chocolate covered sunflower seeds
• 1/2 cup dried blueberries
• 1 Tbsp brown sugar, optional

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Instructions

Put cereals and pumpkin seeds in a large, microwave-safe bowl.
Pour butter in and stir well to coat.
Sprinkle in cinnamon (and sugar if using) while stirring.
Microwave 90 seconds. Stir.
Microwave an additional 90 seconds.
Spread on a baking sheet to cool.
When cool, add dried blueberries and sunflower seeds.
Portion into bags and enjoy for a snack!

Notes

Remember that the butter/cinnamon mixture is optional. Feel free to just combine cereals, seeds and blueberries and enjoy.

Customize with your favorite cereals!

I love having this option on hand as a trail mix (nut-free) for younger kids to eat when the adults and/or bigger kids are eating a version with nuts or bigger pieces.

I’ve also made a big batch of this nut-free trail mix to take on play dates and it’s always a hit!

Kids Trail Mix Nut Free

Enjoy!
–Lindsay–

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These No-Bake Protein Bars are a homemade version of your favorite store-bought peanut butter protein bar, without all the crazy ingredients. They’re the perfect snack after a tough workout.

**Originally published in 2014.**

Hi Friends!

These no-bake peanut butter protein bars have been a favorite in our house for almost 10 years now. I first started making them as holiday gifts for friends at the gym and over the years I’ve continued to make them for friends and family whenever they are requested.

Healthy No-Bake Peanut Butter Protein Bars

There are tons of store-bought protein bars out there but they can be expensive and some of them have unnecessary ingredients. These are made with simple ingredients you might already have on hand! Here’s what you’ll need for these bars:

• Oat flour – you can buy this or make your own by simply grinding oats in a food processor or blender.
• Protein powder- you can use any flavor. I most commonly use vanilla but have also made them with chocolate. My favorite protein powder is Promix.
• Rice Chex cereal – this adds some texture. You could also use Rice Krispies or another similar cereal
• Chia seeds – add a boost of omegas and a little more protein
• Peanut butter – our favorite is Crazy Richard’s
• Milk – you can use cow’s milk or plant-based milk
• Honey – for sweetness and to help them stick together

I love making these because they’re easy to put together and keep well in the fridge so you can easily have them on for a post-workout snack or for days when you’re fighting that afternoon slump.

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Want more protein snack ideas? Try these:

• Easy Egg Wraps
• Silken Tofu Berry Smoothie
• Sweet Potato Protein Pancakes
• Tuna Quinoa Cakes
• Banana Protein Pancakes

No-Bake Protein Bar Recipe

Here’s how you make them:

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No-Bake Protein Bars

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4.8 from 18 reviews

A homemade, no-bake version of your favorite store-bought peanut butter protein bar, without all the crazy ingredients

• Author: Lindsay L
• Yield: 12 1x

Ingredients

Scale1x2x3x

• 1.5 cups oat flour (simply grind oats in a food processor)
• 1.5 cups vanilla protein powder
• 1.5 cups Rice Chex cereal
• 3 Tbsp chia seeds
• 3/4 cup peanut butter
• 1/2 cup milk
• 1/3 – 1/2 cup honey, depending on sweetness preference
• 2–4 Tbsp water, if necessary
• 3 Tbsp chocolate chips, optional

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Instructions

1. In a large bowl, combine the flour, protein powder, cereal and chia seeds.
2. In a small bowl, combine the peanut butter, milk and honey.
3. Microwave wet ingredients if peanut butter is not liquidy.
4. Add liquid mixture into dry ingredients and stir to combine.
5. Add water if necessary to make sure all dry ingredients are moistened. (Mixture will be crumbly.)
6. Use parchment paper to press the mixture into a 9×9 pan.
7. Freeze for 20 minutes.
8. Cut into 12 bars. Top with melted chocolate chips if desired.
9. Store in an airtight container in the fridge or freezer.

Homemade No-Bake Oatmeal Protein Bars

Feel free to customize to your liking:

• Sub your favorite nut butter for the peanut butter
• Try Rice Krispies or another crunchy cereal instead of Chex.
• Eat them plain or just drizzle with chocolate instead of covering the whole top.
• Use unflavored protein powder instead of vanilla, but you may need to increase the honey and decrease the milk.

Added bonus? You can wrap a batch of these up in some pretty paper and ribbons and give them to a friend as a present at Christmas, their birthday, etc! Want more food gift ideas? Check out my Homemade Edible Christmas Gifts.

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Want more no-bake protein bar and ball recipes? Here are some ideas – some don’t require protein powder – plus another protein bar recipe that does require baking.

Peanut Butter Hemp Energy Balls

These Peanut Butter Hemp Energy Balls are packed with fiber and protein for a healthy, kid-friendly snack made without protein powder

Read more

My Go-To Energy Ball Recipe

My Go-To Energy Ball Recipe is perfect for kids, nursing moms, athletes and anyone looking for a healthy snack. They’re full of fiber, protein, and healthy fats and easy to prep ahead of time to keep your freezer stocked.

Read more

Sweet Potato Protein Bars

These gluten-free, grain-free protein bars make the perfect post-workout snack.

Grab the recipe!

Almond Butter Protein Balls

An easy, no-bake snack idea that’s easy to customize with your favorite mix-ins.

Read more

15 Kid-Friendly Protein-Rich Energy Balls| No Protein Powder

Read more

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Easy No Bake Protein Bars

Hope you like them! Be sure to store them in the fridge – or the freezer if you like them a little colder!

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These protein bars make a great addition to your weekly food prep session so you have healthy snacks readily available during the week. If you liked this post, you’ll love my Mastering Food Prep e-course where I teach you everything you need to know about prepping food for the week ahead to make your life easier.

Enjoy!
–Lindsay–

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Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

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These energy balls for kids are a quick, healthy snack option made with real food ingredients. Here are 15 kid-friendly energy ball recipes made without protein powder. 

*Published May 2021. Updated Oct 2022*

Hi friends!

Let’s talk about snacks for a minute, shall we? More specifically, snacks for kids. Because lord knows my kids eat a lot of them- pretty much every 2 hours all day long, am I right?!

Protein Snacks for Kids and Toddlers

These aren’t giant snacks by any means, but they do occur multiple times per day, so I do my best to make sure they’re healthy and full of nutrients.  Some of our favorites include:

• Muffins and Bars
• String cheese with crackers
• Hard-boiled eggs with fruit
• Avocado or peanut butter toast
• Smoothies or smoothie popsicles
• Veggies and crackers with hummus
• Energy balls
• Frozen yogurt tubes
• PB&J Waffles

If you need packaged snacks, check out my list of 60+ Healthy Packaged Snacks for Kids and check out my latest resource The Snack Spark for tons more ideas. Or browse my snack archives for several posts with my favorite store-bought snacks.

Protein Balls Recipe without Protein Powder

I try to rotate through snacks to avoid burnout, but one thing I try to always have on hand in the freezer is energy balls. My oldest absolutely loves my Lemon Energy Balls and the younger two are fans of my no-bake mint chocolate version (i make them without the crushed peppermint when it’s not Christmas time!)

When I look for protein balls for kids, I look for recipes without protein powder. Many parents are surprised by how little food it takes to meet the daily protein requirements for kids so there’s usually no need for extra protein powder. I choose nutrient-dense recipes that are full of protein thanks to nuts, seeds etc! Here’s a great post about how much protein your child needs (with visuals).

Protein balls for kids make a great snack. I love that you can prep a big batch ahead of time and store them in the freezer for a quick and easy snack time. I rounded up a few recipes for you to try!

Energy Balls for Kids

I love them because it’s so easy to make a batch ahead of time and pop them in the freezer and just pull them out whenever we need a quick snack. Since we eat them so frequently, it’s always nice to have options for different flavors/ingredients so I put together a list – it’s a mix of oatmeal balls for toddlers, protein balls without peanut butter and more!

Note that while a lot of energy balls are made with protein powder, for this roundup, I chose only recipes that do not include protein powder. I don’t use protein powder a ton although I do add it to my smoothies and to make my No Bake Protein Bars), but I don’t feel it’s something my kids need to be eating at their age.

So here’s the list of energy bites for kids including a few of my favorites from The Bean archives:

Healthy Toddler Protein Energy Balls

My Go-To Energy Ball Recipe

My Go-To Energy Ball Recipe is perfect for kids, nursing moms, athletes and anyone looking for a healthy snack. They’re full of fiber, protein, and healthy fats and easy to prep ahead of time to keep your freezer stocked.

Grab the recipe!

Cherry Energy Balls

Just 5 ingredients and 10 minutes and you can have a batch of these energy balls on hand for quick snacks.

Grab the recipe!

Apple Cinnamon Cookie Energy Bites

Made with oats, almond butter and fresh apples, these will quickly become a Fall favorite.

Grab the recipe!

PB & J Swirl Energy Bites

A fun twist on a peanut butter and jelly sandwich, these energy bites swirl two classic flavors together for goodness in every bite

Cinnamon Raisin Peanut Butter Energy Balls

This recipe uses peanut butter for some protein and healthy fats while also add that classic cinnamon raisin flavor!

Grab the recipe!

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No Cook Energy Bites Recipes For Kids

If your kiddos love dessert, energy balls can be a great sweet treat after dinner. There are lots of recipes out there modeled after classic desserts but these no cook versions are super quick and easy!

Strawberry Cheesecake Energy Bites

This recipe uses dried strawberries, cashews and nutritional yeast for flavorful dairy-free energy balls.

Grab the recipe!

No Bake Carrot Cake Energy Bites

These energy bites taste just like your favorite carrot cake. A kid-friendly snack everyone will love!

Grab the recipe!

Chocolate Brownie No Bake Energy Balls

Made with a mix of walnuts and almonds, plus dates and cocoa powder, these will satisfy any chocolate craving!

Grab the recipe!

Key Lime Pie Energy Bites

If you’re looking for a tropical treat, these energy bites can’t be beat! Lots of key lime juice and zest give these tons of flavor.

Grab the recipe!

No Bake Cranberry Chocolate Almond Energy Bites

These taste like cookie dough and are perfect anytime you need a quick burst of energy!

Grab the recipe!

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Healthy Kids Protein Ball Recipes

The best part about energy bites is that there are endless flavor combinations out there. If you haven’t found one your kiddos love yet, keep trying!!

No-Bake Peppermint Chocolate Bites

These No-Bake Peppermint Chocolate Bites are simple, healthy and ready in minutes. This gluten-free recipe would make a great addition to your holiday cookie tray!

Read more

Lemon Energy Balls

Bursting with citrus flavor, these Lemon Energy balls make the perfect snack. Made with just 5 ingredients, they’re gluten-free, paleo-friendly and perfect for stashing in the fridge or freezer!

Grab the recipe!

Dark Chocolate Blueberry Energy Bites

Grab the recipe!

Dark Chocolate Coconut Almond Butter Energy Bites

Everyone loves the coconut and dark chocolate combo! Add in some almond butter and you’ve got an irresistible treat!

Grab the recipe!

Chocolate Coconut Pistachio Bites

These have a unique twist because they’re rolled in crushed nuts at the end to add some texture, color and flavor to the outside!

Grab the recipe!

So if you need me, I’ll be in the kitchen working my way through this list with my kitchen assistants. Which should we try first?!

Kids Energy Balls

 

Enjoy!
–Lindsay–

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Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

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Want to learn how to make roasted lentils? Here’s an easy way to make delicious crunchy lentils (sweet or savory) that are perfect for a high protein, high fiber snack!

Hi friends!

I wanted to share a quick little tutorial with you on how to make roasted lentils. I’ve been on a bit of a lentil kick lately since they’re one of my favorite plant-based proteins. I shared a couple of roundups: 15+ Easy Red Lentil Recipes and 20+ Green Lentil Recipes if you’re looking for ways to add more lentils to your meal plan. And if lentils give you a little intestinal trouble, learn How To Sprout Lentils to make them easier to digest. 

Today I want to show you how to roast them for a deliciously crunchy snack.

Roasted Lentils and Chickpeas

If you’re wondering why you should ever make roasted lentils, I understand…but roasted chickpeas are a popular snack right? I’ve got a whole post on How To Roast Chickpeas and I use them all the time in Roasted Chickpea Snack Mix. Lentils are similar, just smaller. This actually makes them perfect for toddlers and younger kids because they can still enjoy some crunch, without it being a choking hazard. 

Depending on whether you make your roasted lentils sweet or savory, they can be a great addition to a nut-free trail mix or sprinkled on a salad for some extra protein!

How To Cook Green Lentils

Before you can roast lentils, you have to know how to cook them. Here’s my method:

Add green lentils and water to a pot. I usually use a ratio of 1 cup lentils to 4 cups water because they triple in size when cooking. Cover and bring to a boil, then crack the lid, reduce heat and simmer for 12 minutes. Drain extra water. 

A reminder that you can cook the whole bag of lentils at once, then divide them into 1-2 cup portions and freeze until you need them. That’s what I do so that I always have them on hand to make my Lentil Banana Muffins.

Roasted Crunchy Lentils

When you’re ready to make roasted lentils, spread a cup of cooked lentils on a paper towel. Let them dry for an hour or so.

Transfer to a baking sheet and spray lightly with oil. 

Add seasonings. For a sweet version, I like to use cinnamon and sugar For a savory version I’ve done cayenne pepper and paprika or garlic powder and salt. 

Roast, stirring occasionally. 

Let cool.  

Want to make roasted lentils in air fryer? You could! Just make a foil tray to hold them in the bottom of the air fryer. And make sure you leave enough room around the edges for the air to circulate.

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Roasted Lentils Recipe

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Want to learn how to make roasted lentils? Here’s an easy way to make delicious crunchy lentils (sweet or savory) that are perfect for a high protein, high fiber snack!

• Author: Lindsay

Ingredients

Scale1x2x3x

1 cup cooked lentils

spray oil

seasonings

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Instructions

1. Spread 1 cup of cooked lentils on a paper towel. Let them dry for an hour or so. Transfer to a baking sheet and spray lightly with oil.
2. Add seasonings. For a sweet version I like to use 1/2 tsp sugar and 1/2 tsp cinnamon. For a savory version use whatever spices you like – I’ve done cayenne pepper and paprika, curry powder, garlic powder and salt, etc.
3. Roast at 300 degrees F, stirring every 10-15 min, for 40-45 min.
4. Let cool.
5. Add to trail mix, salads etc or snack on them by the handful!

 

Notes

You could probably do 2 cups of cooked lentils on a large baking sheet at one time but I wouldn’t recommend more than that or you’ll crowd the pan and they won’t get crispy!

Pretty easy right?! These are perfect to snack on by the handful, or you can add them to snack/trail mix, sprinkle on soup or salad etc.

Enjoy!
–Lindsay–

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These gluten-free Sweet Potato Banana Muffins have just four main ingredients and make a great snack for both kids and adults! 

*Originally published 2/2013. Updated 2019 & 2021*

Hi Friends!

I first developed the recipe for these Sweet Potato Banana Muffins way back in 2013. I previously called them Sweet Potato Banana Bites. They’re one of the first homemade snacks I made for all three of my kids when they first started eating solids and they’ve been a favorite each time. Now my kids are 6, 4 and 2 and I still make them several times a month! Watch my younger two make some to see how easy it is. 

Sweet Potato Muffins for Babies

All you need are four simple ingredients that you probably already have on hand – sweet potato, banana, peanut butter (or your favorite nut butter) and eggs. Then you can add your favorite mix-ins if you’d like – cinnamon and vanilla, chocolate chips, frozen blueberries etc. The thing I love most is that you don’t really even need to measure. I never do.

I grab a medium-large sweet potato, stab it a few times with a knife and throw it in the microwave for 5 minutes. Once it’s cooked, I slice it open, scoop the insides out into a bowl, add a medium banana and a couple spoonfuls of peanut butter and mash it all up. Mix in two eggs, a few shakes of cinnamon and a handful of chocolate chips and you’re done!

If you leave out the chocolate chips, there’s no added sugar so these moist mini muffins are perfect for baby-led weaning. I served them to my kids starting around 6 months. They’re a great way to introduce peanut butter and/or eggs- two common allergens. 

Sweet Potato Recipes For Toddlers

I always make these as mini muffins which makes them perfect for toddlers. If you don’t have a mini muffin tin, use a regular one but don’t fill more than half full. There’s no baking soda like in most muffins. If you’re making for babyled weaning, I actually prefer a regular muffin tin filled just slightly because it makes them a little wider and flatter, easier for young hands to grab.

I find my silicone muffin tin works best. If you use a metal pan, be sure each mini-muffin hole is well greased! I store these in the fridge because they are pretty moist and my kids and I eat them cold at snack time. (If you need them to be nut-free you can try sunflower seed butter.)

Want more sweet potato recipes? Here are 20+ Baked Sweet Potato Recipes.

Sweet Potato Banana Muffins

 

They’re even easy enough for toddlers to make themselves and perfect for getting kids in the kitchen since the recipe is so forgiving. Here’s a video of my oldest making them as a toddler!

 

Sweet Potato Bites

A few notes:

• They’re not super sweet. There’s no added sugar except from the chocolate chips so make sure you use really ripe bananas
• They’re gluten-free and dairy-free (as long as you use dairy-free chocolate chips if needed!
• You can eat them for dessert, for an afternoon snack or before a workout
• The recipe is very forgiving so your measurements don’t have to be exact. I never measure. I just eyeball it.

Sweet Potato Banana Recipes

This is my favorite way to combine sweet potato and banana, but you could also sub banana for maple syrup in my Sweet Potato White Bean Bars or Healthy Sweet Potato Cookies.

Here’s how you make them:

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Sweet Potato Banana Muffins

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★★★★★

4.9 from 13 reviews

These gluten-free Sweet Potato Banana Bites have just four main ingredients and make a great snack for both kids and adults! 

• Author: Lindsay L
• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Total Time: 25 minutes
• Yield: 14–16 mini muffins 1x

Ingredients

Scale1x2x3x

• 1/2 c cooked, mashed sweet potato (approx 1 medium)
• 1/2 cup mashed banana (approx 1 medium)
• 1/4 c nut butter
• 2 eggs
• cinnamon, to taste
• Optional mix-ins: dark chocolate chips, fruit, chia seeds, etc

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Instructions

1. Smash the sweet potato and banana together in a small bowl.
2. Add the peanut butter, eggs and cinnamon & mix well.
3. Stir in any additional mix-ins and spoon into greased mini muffin tins.
4. Bake at 375 degrees for 18 minutes.

Feel free to customize by using your favorite nut butter. I’ve made them with peanut butter, almond butter and sunflower seed butter- all delicious.

You can also mix-in things like chia seeds or fruit instead of chocolate chips- I love mixing in frozen blueberries or fresh cranberries!

And If you’re looking for something like this that’s a little bit sweeter, you should definitely try my Healthy Brownie Bites! With just two extra ingredients, I transformed my sweet potato bites into a healthy, bite-sized chocolate dessert!

Looking for more healthy snack ideas? Check out some of my favorites:

• Sweet Potato Protein Cookies
• Lemon Energy Balls
• Carrot Oat Bars
• Chocolate Lentil Bars

See all my snack recipes here.

These bites are a staple in my weekly food prep routine because they make a great healthy snack for my kids. If you liked this post, you’ll love my ebook – The Ultimate Guide To Food Prep. It dives into even more detail about how to food prep, troubleshoots common problems and provides tons of tips to make it easier! (I’ve also got a Freezer Food Prep ebook if you need help with that!)

 

Enjoy!
–Lindsay–

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