Category snack

These 9 Healthy Crunchy Snacks are a helpful way to power through the afternoon slump. The recipes are packed with protein and healthy fats and are easy to eat on-the-go!

Hi Friends!

Today we’re chatting about crispy crunch snacks. I don’t know about you, but I find crunchy snacks to be supremely satisfying. I love that they tend to take longer to eat because you have to do a lot of chewing!

There are tons of great crunchy snack options out there that are both healthy for you and delicious! I rounded up some crunchy snacks to share with you today. They’re all great options to have on hand when looking for a little burst of energy to power through your afternoon slump!

If you’re looking for more snack ideas, check out these posts:

• 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
• Healthy Toddler Snacks

Healthy Crunchy Snacks

Roasted Chickpea Snack Mix
Make the chickpeas in the air fryer or use my method for Perfectly Roasted Chickpeas 

An alternative to potato chips!
“Cheese” Pizza Kale Chips via The Real Food Dietitians

Swap out your favorite nut if you don’t like cashews.
Apple Cinnamon Roasted Cashews via Diary of an Ex-Sloth

Homemade crackers are so easy & fresher than store-bought!
Everything But The Bagel Crackers via Eating Bird Food

A great option if you’re allergic to nuts!
Cinnamon Pepitas via Spoonful of Flavor
Use them in this Pepitas trail mix!

Try with your favorite store-bought hummus to save time!
Veggie Rolls with Avocado Hummus via The Glowing Fridge

Not your traditional trail mix!
Plantain Chip Trail Mix via Midlife Croissant

Easy to make and packed with protein!
Crunchy Roasted Edamame via Bam’s Kitchen

Lots of spice may help you eat slower!
Rosemary & Cayenne Toasted Coconut Chip Trail Mix via The WorkTop

Making your own chips is easy and can save money!
Try these Baked Plantain Chips from Cooktoria or pull out the air fryer for these Air Fryer Sweet Potato Chips from Budget Delicious.

Looking for more crunchy healthy snacks? Check out these:

• Garlic Ranch Pretzels
• Chipotle Lime Peanuts
• Homemade Pita Chips
• Cereal Granola

Remember that kids love crunchy snacks too! Just be mindful of choking hazards if they’re younger!

Enjoy!
–Lindsay–

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This recipe for Cranberry Sweet Potato Muffins makes a great breakfast or grab-and-go snack. Make them with fresh cranberries, Craisins or chocolate chips!

*Originally published 12/2016. Updated 5/2021*

Hi friends!

Allow me to introduce you to these Cranberry Sweet Potato Muffins. I first made these muffins back in 2016. It was right after Thanksgiving so I had tons of fresh cranberries I was looking to use up. Then I even added a little drizzled glaze to be fancy. But let’s be honest. With 3 little kids running around now, fancy muffins rarely happen anymore. But regular muffins do! 

And when it comes down to it, these are really just basic sweet potato muffins. Yes, you can add cranberries- fresh or dried Craisins…but if you’re not a cranberry fan, feel free to skip them and add some chocolate chips instead!

Cranberry Sweet Potato Muffins

Here’s what you need:

• Cooked sweet potato – I just stab one with a knife a few times and microwave 5-6 minutes. You can also use canned sweet potato.
• Eggs
• Vanilla Extract & cinnamon – for flavor
• Brown sugar – White sugar works too.
• Milk – cows milk or plant-based milk of choice
• Oil- I use avocado oil
• Flour – I use white whole wheat flour
• Cranberries or chocolate chips – fresh cranberries, Craisins or chocolate chips

To make an optional glaze you can combine powdered sugar with a little milk and drizzle over the top! This works really well during the holiday season when you’re tired of cookies, especially if you use fresh red cranberries! So pretty.

Here’s the recipe:

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Cranberry Sweet Potato Muffins

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★★★★★

5 from 2 reviews

This recipe for Cranberry Sweet Potato Muffins makes a great breakfast or grab-and-go snack. Use fresh or dried cranberries or swap chocolate chips

• Prep Time: 5 minutes
• Cook Time: 25 minutes
• Total Time: 30 minutes
• Yield: 12 muffins 1x

Ingredients

Scale1x2x3x

• 3/4 cup cooked, mashed sweet potato
• 2 eggs
• 1 tsp vanilla extract
• 1/2 cup brown sugar (increase to 2/3 cup for sweeter muffin)
• 2/3 cup milk (cow or plant-based)
• 1/4 cup oil (i use avocado)
• 1 tsp cinnamon
• 1 tsp baking soda
• 1.5 cups flour (i used white whole wheat)
• 1 cup fresh or frozen cranberries (or 1/3 – 1/2 cup Craisins or chocolate chips)

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Instructions

1. Combine sweet potato, eggs, vanilla, brown sugar, milk, oil and cinnamon in a large bowl and mix until well mixed.
2. Add flour and baking soda and stir until just combined.
3. Mix in fresh cranberries or chocolate chips.
4. Scoop into lined muffin tins and bake at 375 for 20-22 minutes or until a toothpick inserted into the center comes out clean.
5. Let cool completely.

Hope you guys enjoy these! Here’s how they look with fresh cranberries and glaze:

Either way they’re delicious!

Enjoy!
–Lindsay–

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These Easy Banana Oat Bars are gluten-free, dairy-free, kid-friendly and make the perfect snack.  Grab the kids and try this recipe today!

*Originaly published in Jan 2017. Updated Mar 2021*

Hi friends!

These Easy Banana Oat Bars are a kid favorite around here and they’re so darn easy. Plus they’re the perfect recipe for having the kids help! You guys know I’m a huge proponent of kids in the kitchen! I’ve got a whole roundup of Kid-Friendly Baking Recipes if you’re looking for a place to start. 

We make these Banana Oatmeal Bars fairly frequently because they’re pretty forgiving. They don’t require exact measurements and always taste good. Plus I always have ripe bananas on hand. Looking for other banana recipes? These Lentil Banana Muffins are another favorite.

So what ingredients do you need for these banana breakfast bars?

• Bananas – The riper the better because we don’t add a ton of added sugar to this recipe.
• Oats – Rolled oats work best. Instant oat will change the texture.
• Peanut Butter – Adds some healthy fats and boosts the protein content.
• Maple syrup – Depending on how ripe your bananas are, you can adjust how much maple syrup you need.
• Egg, Baking soda, vanilla, cinnamon and chocolate chips

As you can see, there’s nothing fancy and you probably have all these ingredients on hand already!

Banana Oat Bars

My hope is these posts and videos will encourage you guys to grab your kiddos, head to the kitchen to make these healthy banana oat breakfast bars and make some beautifully messy memories!

How To Make Banana Oatmeal Bars

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Easy Banana Oat Bars

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★★★★★

5 from 7 reviews

These Easy Banana Oat Bars are gluten-free, kid-friendly and make the perfect snack.

• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Total Time: 25 minutes
• Yield: 8x8 or 9x9 pan 1x

Ingredients

Scale1x2x3x

• 3/4 cup ripe bananas
• 1.5 cups rolled oats
• 1/2 cup peanut butter
• 2–4 Tbsp maple syrup
• 1 egg
• 1/2 tsp baking soda
• 1 tsp vanilla
• 1 tsp cinnamon
• 1/4 cup chocolate chips

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Instructions

1. Mash bananas in a bowl.
2. Add oats, peanut butter, maple syrup and egg and mix well.
3. Add remaining ingredients and stir until combined.
4. Pour into a 9×9 baking pan lined with parchment paper.
5. Bake at 375 for 18 minutes.
6. Let cool, cut and serve.

Notes

This recipe is very forgiving. A little extra banana or oats won’t hurt. You can leave out the maple syrup or chocolate chips if you want.

Super easy. This recipe is very forgiving. I usually just use 2-3 bananas and don’t measure. Anywhere from 1.5-2 cups of oats is fine, it doesn’t have to be exact. You can leave out the maple syrup if your bananas are super ripe.

Let’s chat:

Do your kids help you in the kitchen? What’s your favorite thing to make?

Enjoy!
–Lindsay–

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This sweet and spicy roasted chick pea snack mix contains added fiber and protein, and is perfect when you’re looking for a healthy, crunchy snack!
Thanks to Bush’s® Beans for sponsoring this post.

Hi friends!

We’re kicking off the new year with a new snack idea that I know you’ll love! This Sweet and Spicy Roasted Chick Pea Snack is made with BUSH’S® Garbanzo Beans that are roasted to crispy perfection and then mixed with a few other crunchy favorites like popcorn, nuts and plantain chips!

My friends at BUSH’S® Beans – That Beautiful Bean Company – are celebrating the beauty of beans and I’m excited to share a few reasons why beans are so beautiful to me!

• They’re versatile and can be used in so many different recipes that you’ll never get tired of them!
• They’re nutritious, with added protein, fiber and other nutrients.
• They’re a great way to help introduce more plant-based proteins into your diet and help you create more nutrient-dense meals and snacks.

Roasted Chick Pea Snack Mix

I’ve been enjoying this roasted chick pea snack mix for a couple of weeks now, and it has definitely become my go-to afternoon snack. It’s the perfect blend of a bunch of my crunchy favorites and I love that it’s just a little sweet and a little spicy too! 

Let’s talk about what’s included:

• Bush’s® Garbanzo Beans – Roasted in the air fryer or oven to get them nice and crunchy!
• Popcorn – It’s so easy to make your own with just popcorn kernels and a brown paper lunch sack.
• Plantain chips – Another crunchy addition. You could swap banana chips for a little more sweetness or try something like crunchy rice cereal instead.
• Peanuts – My go-to nut but you could easily sub almonds or another favorite of yours. Or try something like pumpkin seeds!
• Seasonings – I mix melted butter with a little brown sugar and cayenne pepper. You could skip the sugar and add some garlic powder or paprika for a more savory mix.
• Optional – To add more sweetness you could add a handful of raisins or other dried fruit or even some chocolate chips

You can make a big batch of this roasted chick pea snack mix with minimal effort and enjoy it all week long. Here’s how:

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Roasted Chick Pea Snack Mix

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★

1 from 1 review

This sweet and spicy roasted chick pea snack mix is packed with fiber and protein and perfect when you’re looking for a healthy, crunchy snack!

• Author: Lindsay
• Prep Time: 20 min
• Cook Time: 45 min
• Total Time: 1 hour 5 minutes
• Yield: 4–6 servings 1x

Ingredients

Scale1x2x3x

1 can Bush’s® Garbanzo Beans
4 cups popcorn
1 cup plantain chips
1/2 cup peanuts
Optional mix ins- dried fruit, chocolate chips
2 Tbsp butter
1/2 – 1 tsp cayenne pepper
2–3 tsp brown sugar

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Instructions

1. Drain Bush’s® Garbanzo Beansand pour onto a paper towel. Rub gently to dry.
2. Put chick peas in the basket of an air fryer and spray with oil. Roast plain or sprinkle with a little salt and 1/2 tsp cayenne pepper if desired.
3. Set air fryer to 400 degrees and cook 15 min, stopping to toss every 5 min. Check every min or so after 10 min until you figure out how quickly they cook in your air fryer. (See note below if you don’t have an air fryer.)
4. Put 1/4 cup popcorn kernels in a brown paper lunch sack. Fold the top down and use the popcorn button in the microwave. (See note below)
5. Combine roasted chick peas and popcorn in a large bowl with plantain chips and peanuts.
6. Melt 2 Tbsp butter and mix in brown sugar and cayenne. Stir to combine then pour over snack mixture. Stir well.
7. Pour onto a baking sheet and bake at 250 for 45 min, stirring once. Let cool completely before eating.

Notes

1. If you don’t have an air fryer you can roast the chickpeas in the oven.
2. Feel free to cook the popcorn however you like or use store bought.
3. You can sub banana chips or crunchy cereal for the plantain chips.
4. For a savory mix, skip the brown sugar and add garlic powder or paprika. Adjust the amount of cayenne pepper to fit your taste.
5. Mix in any optional additions like dried fruit or chocolate chips after it’s completely cooled.

What do you think?! Will you try it?

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!

Need some healthy snack ideas to feed your kids after school? Here are some easy, nutritious ideas that you can prep ahead of time and freeze!

Hi Friends!

I’m excited to share some healthy freezer snacks with you today! If you’ve followed for a while, you know I love my freezer and that I often use it mostly to make my life easier at snack time vs dinner time like some people.

Over the years I’ve found several snacks that can be frozen. Ie you prep them ahead of time and store them in the freezer so that when you have three kids screaming about how hungry they are, you can quickly pull something out for them! Lots of these ideas can be found in my After School Healthy Snacks and Healthy Snacks for Toddlers posts.

If you want some non-freezer snack ideas, check out these posts:

• Healthy Amazon Snacks
• Best Trader Joe’s Snacks
• Best Healthy Walmart Snacks
  
• Healthy Snacks At Costco For The Whole Family
• Peanut & Tree Nut Free Packaged Snacks
• Lower Sugar Cereals For Kids
• Healthy Store Bought Granola Bars for Kids
• 60+ Healthy Packaged Snacks For Kids

Here are a few freezer snack ideas:

Healthy Freezer Snacks

Energy balls

Energy balls and bars are great for the freezer. They don’t freeze all the way through, so you can eat them straight from the freezer and they last forever so you can make a big batch to have them on hand when you need them.

A few favorites:

• Lemon Energy Balls
• Mint Chocolate Energy Bites
• My Go-To Energy Balls
• No-Bake Cookie Dough Bars

Pro tip- If you don’t want to spend the time rolling them into balls, just press into a 9×9 pan, then freeze and cut into bars.

Smoothies

Did you know you can prep smoothies ahead of time and freeze in glass jars? Then just pop them in the microwave when you’re ready to eat. I usually make a big batch in my Vitamix – enough for 6 smoothies – and freeze them all which gets me through 3 snack times with my boys. 

A few favorites 

• Silken Tofu Mixed Berry Smoothie (If you’re not into tofu, swap in yogurt or milk!)
• Kid-Friendly Smoothies with Vegetables
• My go-to smoothie for the boys is mixed berries, milk, spinach and a splash of OJ

If you don’t have glass jars, you can also freeze smoothies in popsicle molds and enjoy them that way!

English Muffin Pizzas

These are a fan favorite around here. Just prep, freeze and microwave for 1 min when ready to eat.

Here’s my Freezer English Muffin Pizza recipe.

Oatmeal

Make a big batch of oatmeal, freeze in muffin tins and reheat as needed! Top with nut butter and fruit.

Here’s my recipe for Freezer Oatmeal Cups.

Waffles

Waffles freeze beautifully and all you have to do is pop them in the toaster. I always make a double batch then let them cool completely, break in half and freeze. Use them in place of bread for a sandwich to change things up!

A few favorites:

• Banana Flax Waffles
• Sweet Potato Waffles
• Whole Wheat Yogurt Waffles
• Try these Pumpkin Oat Flour Muffins for a gluten-free option

Muffins and Bars

Almost all muffins and bars freeze well. Make a double batch, freeze and just thaw on the counter or in the microwave as needed!

Favorites around here:

• Lentil Banana Muffins
• Sweet Potato White Bean Bars
• Carrot Oat Bars

You can find all my muffin and bar recipes in one spot in the post: Kid-Friendly Baking Recipes.

Other ideas:

Frozen bananas

Slice bananas lengthwise, cut in half, top with peanut butter, sprinkle with hemp seeds and chocolate chips and freeze. Eat straight from the freezer.

Frozen yogurt

• Dip blueberries in yogurt, freeze on a parchment lined baking tray, store in a bag in the freezer
• Put yogurt in a ziploc bag, cut off the corner and squeeze yogurt drops onto parchment paper. Freeze, store in a bag in the freezer.
• Freeze yogurt tubes so they can be eaten frozen.
• Mix granola, chopped nuts and seeds, fruit and chocolate chips into yogurt. Spread on a parchment-lined tray and freeze. Break into chunks for frozen yogurt bark.
• Try these Chocolate Covered Raspberries to change things up!

Eggs

Not everyone likes eggs frozen and reheated but if they get the thumbs up for your eaters, they are a great freezer option. Make them egg cups like these Ham and Cheese Egg Cups or scramble a bunch of eggs to make breakfast-style burritos that you can freeze and reheat.

See anything you like? Pin this post for later!

Want more snack ideas? I have a whole snack resource for you. Check out The Snack Spark for simple snack pairings, allergy-friendly snacks, my favorite bars and cereals and more!

Enjoy!
–Lindsay–

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10 easy to make, kid-friendly after school snacks that are perfect to help kids stay full until it’s time for dinner!

Hi Friends!

Now that school has been in full swing for a while, I’ve had some requests for after-school snacks. It seems people have run through their list of go-to snacks and the kids are getting sick of them! So I’m hopeful that this roundup will give you a few new ideas! These ideas are mostly homemade. If you’re looking for even more ideas for after school snacks to buy, I’ve got them in this post: After School Healthy Snacks. In that post, I tackle different after-school situations including if you eat dinner early or late, have sports practice, need car snacks or non-perishable snacks etc!

And if you need nut-free snacks specifically, I’ve got you covered with these Peanut and Tree Nut Free Packaged Snacks!

These snacks would be great additions to lunch boxes as well. I have a guide – A Month of Easy Packed Lunch Ideas for Kids if you need more lunch box ideas!

After School Snacks

Muffins and bars are my go-to snack always and I have so many options for you. They’re packed with healthy ingredients like vegetables, lentils, beans, nuts and seeds AND they taste great. Everything from Pumpkin Yogurt Bars, to Lentil Banana Muffins, to Sweet Potato White Bean Bars!

My Kid-Friendly Baking Recipes post has links to all these recipes in one convenient post!

A mix of apple slices and graham crackers drizzled with yogurt and peanut butter plus lots of fun toppings!

Apple Graham Cracker Snack Nachos

Egg wraps made with just one ingredient – eat them plain or fill with pepperoni and cheese or turkey and avocado etc!

Easy Egg Wraps

Prep a bunch of mini pizzas ahead of time and just microwave as needed.

Frozen English Muffin Mini Pizzas

Silken tofu adds protein to smoothies without altering the taste! Did you know you can make smoothies ahead of time, then simple freeze in glass jars and microwave as needed?!

Silken Tofu Smoothie

Another nutrient-packed snack that can be made ahead of time and just grabbed from the freezer as needed.

My Go-To Energy Balls (Or try my Lemon Energy Balls)

Pro tip- If you don’t want to spend time rolling balls, just press the mixture into a 9×9 pan, freeze and then cut into bars.

Top with peanut butter or add some chocolate chips for fun!

PB Banana Chia Pudding 

A super-quick way to make an egg sandwich. Add cheese, turkey, avocado etc!

90 Second Microwave Egg Sandwich

Make a big batch of oatmeal, freeze in muffin tins and then just pull a couple out and microwave for a snack.

Freezer Prep Oatmeal Cups

Waffles do great in the toaster. Make a batch, freeze and then toast as needed. Use one instead of bread to make peanut butter and jelly for a fun change of pace!

Banana Flax Waffles

See anything that caught your eye? Pin this post for later to remind you!

Enjoy!
–Lindsay–

If this post was helpful and you want even more snack ideas, you’ll love The Snack Spark. It’s a pdf resource guide that includes what makes a healthy snack, simple snack pairings, my favorite bars and allergy-friendly snacks! Check out The Snack Spark for more details!

I’ve also got several snack posts if you need more ideas:

• Healthy Amazon Snacks
• Best Trader Joe’s Snacks
• Best Healthy Walmart Snacks
  Healthy Snacks At Costco For The Whole Family
• Lower Sugar Cereals For Kids
  
• Healthy Store Bought Granola Bars for Kids
  
• 60+ Healthy Packaged Snacks For Kids

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!

These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, cheese, hummus and more.

*Originally published May 2016*

Hi friends!

These Easy Egg Wraps just may be the world’s easiest snack idea. They’re also great for breakfast, lunch AND dinner. We’ve been making them for several years now and they’re still one of my favorites, along with my kids!

Here’s why I like them:

• They’re great warm or cold.
• They can be made ahead of time.
• You can fill them with anything you want.
• They’re super easy!

I actually prefer eating these cold so I often make a big batch of 10 or so at a time and just grab one or two for a snack each day during the week. They’re similar to hard-boiled eggs in that they’re low-carb, gluten-free, high protein etc but I don’t care for hard-boiled egg yolks so this is an easier way for me to make sure I’m getting the nutrients of the whole egg!

These make a great lunch box addition! Especially with some cheese and pepperoni in them! Need more lunch box ideas? I have a whole guide! A Month of Easy Packed Lunches For Kids.

My oldest, who doesn’t love hard-boiled eggs will eat these for breakfast if I warm them up so it’s another quick option to have on hand.

Could you make egg white wraps with this technique? Sure could! You’d probably need 2-3 of them to make a wrap.

Egg Wraps

You guys won’t believe how easy these healthy egg wraps are. The wraps themselves are literally one ingredient- an egg. It’s basically like making a fried egg, just a little bit thinner and then filling it with other deliciousness. if you want to. If you’re looking for easy egg recipes, this fried egg wrap is a must-try!

Here’s how you make them:

Egg Wrap Recipe

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Easy Egg Wraps

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★★★★★

5 from 4 reviews

These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, cheese, hummus and more.

• Prep Time: 2 minutes
• Cook Time: 2 minutes
• Total Time: 4 minutes

Ingredients

• Eggs
• Optional fillings: turkey, avocado, cheese, hummus, fruit, yogurt, etc
• Optional seasonings: salt, pepper, paprika, cayenne pepper, basil, oregano, etc

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Instructions

1. Heat a small skillet over medium heat. Grease with butter or oil.
2. In a bowl, crack one egg and mix well with a fork.
3. Pour into a hot pan and tilt pan to spread egg into a large circle on the bottom of the pan.
4. Let cook 30 seconds. (Sprinkle with seasonings if desired)
5. Carefully flip with a large spatula and let cook another 30 seconds.
6. Remove from pan and repeat with as many eggs as desired.
7. Let egg wraps cool slightly (or fully), top as desired with fillings, roll and serve warm or cold.

Think you can handle that? So easy.

Choose to fill them however you’d like. My favorite combo was egg wrap + smashed avocado + turkey. Squish liked his warm with turkey, hummus and cheese and he also enjoyed one with yogurt and sliced strawberries.

The filling possibilities are endless and I love that you can make a bunch of these ahead of time and then fill them quickly for a snack on the run!

Want more egg recipes? Try my egg waffles or my microwave egg sandwich!

If you want more food prep ideas? Check out my Ultimate Guide to Food Prep!

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!

This Peach Zucchini Smoothie Bowl is the perfect way to add some extra vegetables to your smoothie! Frozen zucchini adds creaminess without changing the flavor. 

Originally published September 2017*

Hi friends!

This Peach Zucchini Smoothie Bowl is a favorite around here with my boys. I have a rotation of veggies that I go through to add to smoothies, including spinach (check out our go-to smoothie), cauliflower (you can try it in this Blueberry Cauliflower Smoothie ) and today we’re moving on to zucchini as our veggie of choice, which is perfect because your gardens and/or the farmer’s markets are probably overflowing with them right about now.

The end of summer is the perfect time to stock your freezer with zucchini so you can enjoy it in your smoothie year-round! I like to steam mine first because it’s easier to digest for some people (including me) but you can freeze it raw if you want. To steam, I just dice it up, put it in a glass bowl with a little water, cover with a paper towel and microwave 2-3 minutes. Cool completely and then freeze on a baking sheet. Transfer to a freezer-safe bag once frozen. I made this a bowl because I have a personal preference for extra thick smoothies but with a little extra liquid, you can easily make this a drinkable smoothie.

Here’s what you need for this smoothie:

• Zucchini – raw or steamed, but freeze it first either way before using in smoothies.
• Peaches – you can really use any fruit you want if you don’t have peaches on hand.
• Yogurt- vanilla will add a little extra sweetness or you can use plain.
• Dates- optional but i usually throw in a couple for added sweetness and fiber.
• Water – I typically use water for my liquid but you could do a mix of any: water, juice or milk

Peach Zucchini Smoothie Bowl

My kids have been gobbling this smoothie up this summer because I sliced and froze a ton of peaches after we got a big delivery from the peach truck. However, once we work our way through our stash, i’ll probably make this same smoothie with frozen wild blueberries. If you or your kiddos aren’t into drinking green stuff, blueberries are perfect for hiding the green color!

Here’s how you make it:

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Peach Zucchini Smoothie Bowl

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★★★★★

4.5 from 2 reviews

This Peach Zucchini Smoothie Bowl is the perfect way to add some extra vegetables to your smoothie! Frozen zucchini adds creaminess without changing the flavor.

• Author: Lindsay
• Prep Time: 2 min
• Total Time: 2 min
• Yield: serves 2

Ingredients

Scale1x2x3x

• 1.5 cup chopped zucchini, frozen
• 1.5 cup sliced peaches, fresh or frozen
• 1 cup full-fat vanilla yogurt (or plain)
• 1/4 – 3/4 cup water (or milk/juice/etc)
• 1–2 pitted dates to sweeten, optional

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Instructions

Combine all ingredients in a high-powered blender and blend until smooth. (If using fresh peaches, start with 1/4 cup liquid to help blend and add ice to thicken if needed. If using frozen peaches, start with 1/2-3/4 cup liquid and add more if needed.)

Pour into two bowls.

Add toppings as desired. Serve immediately.

Notes

You can also easily serve this in a cup with a straw!

So easy right? Even if you don’t like this flavor combo, definitely try zucchini in your next smoothie!

Let’s chat:

What’s your favorite veggie to add to smoothies?!

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!

Looking for healthy snack ideas? This resource is for you. Created by a Registered Dietitian and full of quick and easy balanced snack ideas, both homemade and store-bought for kids and adults!

My latest project is finally live! If you’re struggling with snack time and feel like you’re stuck in a rut serving the same few things over and over then this resource will be a game-changer for you!

Here’s what’s included:

• What Makes A Good Snack: A little about my definition of a healthy snack and what I aim to include. 
• Simple Snack Pairings: 50+ ideas for simple, healthy snacks that can be made at home and some simple snack pairings.
• 40+ Snack Components: Snack component ideas divided into carbs and proteins/fats so you can mix and match your favorites to make a balanced snack.
• Favorite Snack Bars for Kids & Adults: 20+ storebought snack bars I like for kids and adults, plus what I look for when choosing a bar.
• Lower Sugar Cereals: 30 lower sugar cereals that can be part of a balanced snack for and my criteria for choosing them.
• 50 Store-Bought Snack Ideas (+favorite crackers): Some of my favorite store-bought brands and products to serve as snacks.
• Allergy-Friendly Snack Ideas: Homemade and store-bought snack lists for vegan, peanut/tree nut-free and gluten-free diets.
• Snack Recipes: Links to some simple snack recipes from some of my favorite bloggers.
• Non-Perishable & Prep Ahead Snack Ideas: Ideas for snacks that can be made ahead of time and snacks that don’t require refrigeration.
• Tips For Trying New Foods: Tips for using snack time to make trying new foods fun for kids, plus a printable new food rating chart.
• How I Do It: Quick explanations for how I make some of our most common snacks.
• 20+ Veggie-Packed Baked Goods: Muffin and bar recipes from the blog that are full of veggies/beans/legumes and make great snacks.

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Want more details? Here’s a more detailed look at some of the highlights.

I talk a little about what makes a good snack and share some balanced snack ideas plus some super simple combos. 

I share 20 or so of my favorite store-bought snack bars for kids and another list for adults, plus what I look for when choosing a bar.

I share some of my favorite store-bought snacks and crackers.

I share some allergy-friendly snack lists for gluten-free, vegan and peanut/tree nut-free snacks, both homemade and storebought. 

And so much more!!

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Happy snacking!

–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

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This Silken Tofu Berry Smoothie is kid-friendly and perfect for breakfast, lunch or snack. The silken tofu adds protein without changing the flavor or texture!

Hi friends!

This Silken Tofu Berry Smoothie is the latest obsession at our house and I’m so excited to share it with you. Both of my boys love smoothies as a snack so I’m always looking for new variations that are both simple enough that I usually have the ingredients on hand, and filling enough to tide them over until their next meal (ie not made with just fruit).

It’s taken some tweaks and adjustments but we’ve finally landed on this winner. Let’s review what’s in it:

• Frozen berries- honestly you can use any frozen fruit you want. We usually do a mixed berry or berry mango blend but this summer we’ve been doing half peaches, half berry as well. 
• Spinach – you can use fresh or frozen baby spinach. Whenever I grocery shop I buy a bag or two of baby spinach and pop them in the freezer immediately. Then just open and grab a couple handfuls of frozen leaves to add.
• Frozen zucchini – this is optional but it’s an easy way to add another veggie without changing the taste. I usually cut up and steam some summer zucchini and freeze just for adding to smoothies.
• Milk- we use cows milk but you can easily use a plant-based milk for a dairy-free version
• Orange juice- this is optional as well. You can just use milk for the liquid but I usually add a splash of orange juice just for flavor.
• Silken tofu- make sure it’s silken for smoothies. Just spoon in half the package. It has a similar consistency to greek yogurt!

Silken Tofu Berry Smoothie

Here’s the exact recipe:

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Silken Tofu Berry Smoothie

Print Recipe

★★★★★

5 from 2 reviews

This Silken Tofu Berry Smoothie is kid-friendly and perfect for breakfast, lunch or snack. The silken tofu adds protein without changing the flavor or texture!

• Author: Lindsay

Ingredients

Scale1x2x3x

2 cups frozen mixed berries (or other fruit)
6 oz silken tofu
2 cups baby spinach (fresh or frozen)
1.5 –2 cups milk
optional: 1/2 cup frozen zucchini, splash of orange juice

Cook ModePrevent your screen from going dark

Instructions

1. Add berries and tofu to blender. Then add spinach, milk (and zucchini and orange juice if needed) and blend until smooth.
2. Add additional liquid if needed to blend until smooth.

Notes

Smoothie can be made, frozen and reheated in the microwave.

Add 1-2 medjool dates for additional sweetness if needed.

Dairy or non-dairy milk will work.

So easy and so delicious. Also, if you don’t already have them, get some mason jars with lids. I make a big batch of smoothies, portion into 8oz glass jars and freeze. Then when my kids want them for snacks, I just remove the lid, microwave for 45 seconds and serve!

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!