Healthy School Snacks for Kids: Recommendations from a Dietitian

Written by: Sarah Glinski, RD

Updated: September 30th, 2026

Almost a third of Canadian kids’ daily food intake comes from snacks. Since this large portion of children’s daily food intake is provided by snacks, snack time is an opportunity to provide the nutrients required for healthy growth, such as protein, fibre, vitamins, and minerals. 

Snacking can have both positive and negative influences on children’s diets. While some studies report that snacking is associated with increased added sugar, sodium, and fat intake, other studies show that snacking can improve the intake of healthy foods, such as fruit and whole grains. 

Studies also show that kids who eat healthy foods are more likely to perform better academically. This highlights the importance of choosing healthy school snacks to ensure snack time positively influences overall nutrition.

Read on to learn about healthy school snacks and examples of different snacks to try.

What are Healthy School Snacks

Healthy school snacks are important for children of all ages. Younger children have small stomachs and may be unable to get all the required nutrients from three regular meals. Older children can benefit from healthy school snacks because they need to stay alert and energized during the day. 

When choosing healthy school snacks, choose foods from Canada’s Food Guide, such as fruits, vegetables, whole grains, nuts and seeds, lean proteins, and lower-fat dairy products. These foods have little to no added sugars, sodium, and saturated fats and are higher in fibre, protein, and vitamins.

Here are some other tips for ensuring your kids have healthy school snacks:

Keep portion sizes small
Try to include a source of protein or fat, which will help keep your child full for longer
Schedule snacks (e.g., mid-morning and mid-afternoon) instead of letting your child graze all day
Offer water instead of juice
Limit highly processed snacks, such as cookies, snack bars, chips, and candies

Why is it Important for School Snacks to be Peanut-Free?

Peanut allergies are among the most common food allergies in children, with over three percent of Canadian kids aged 0-17 having them. For some kids, even exposure to trace amounts of peanuts can trigger severe allergic reactions, including anaphylaxis, which can be life-threatening.

Schools are implementing peanut-free policies to create a safer and more inclusive environment for children with peanut allergies and reduce the risk of accidental exposure.

Peanut Butter Alternatives for Kids

For kids who can’t have peanut butter due to allergies or for those who want to switch things up, there are several alternatives, including:

Sunflower seed butter
Pumpkin seed butter
Sesame seed butter (tahini)
Soy butter
Coconut butter
Oatmeal butter

These alternatives can be used in sandwiches, spread on crackers or slices of fruit, or incorporated into recipes like smoothies and baked goods.

How to Make Healthy School Snacks

When making healthy school snacks, try to include foods from the following groups:

Fruits and vegetables
Whole grain foods (such as whole-wheat bread, whole-wheat crackers, and oatmeal)
Protein foods (such as lean meats, lower-fat dairy products, and plant-based proteins like chickpeas)

Healthy Fruit Snacks

There are plenty of delicious and healthy fruit snacks that kids will love. Below are some healthy fruit snack ideas to try out:

Fruit Kabobs: Skewer chunks of fruit like melon, pineapple, grapes, and berries onto wooden skewers for a portable and fun healthy school snack.
Smoothies: Blend fresh or frozen fruit with yogurt or milk for a nutritious and filling snack.
Fruit and Yogurt Parfait: Layer yogurt with fresh or frozen fruit and granola for a tasty and satisfying snack.
Fruit Salsa with Cinnamon Chips: Dice fruits like mango, pineapple, and strawberries to make fruit salsa. Serve with homemade cinnamon chips made from whole-grain tortillas.

Healthy Vegetable Snacks

Vegetables can be quick and easy healthy school snacks for kids. Try:

Ants on a Log: Spread sunflower seed or soy butter on celery and add raisins.
Cucumber “Sushi” Rolls: Use thinly sliced cucumber as a wrapper and fill it with ingredients like cream cheese, avocado, and shredded carrots.
Vegetable Kabobs: Skewer a variety of colourful veggies, like cherry tomatoes, cucumber slices, and bell pepper strips, for a fun and portable snack. Serve with a side of yogurt dip or hummus for dipping.
Veggie Chips: Beets, sweet potatoes, and zucchini can be sliced thinly, dehydrated, and baked to form crispy vegetable chips. Pair them with a side of yogurt dip or hummus.

Healthy Savoury Snacks

Do your kids love savoury snacks? Try to choose savoury snacks that are lower in sodium (salt). These can include:

Cheese and Whole Grain Crackers: Offer slices of cheese with whole grain crackers for a protein-rich, healthy savoury snack.
Pita Chips with Salsa: Cut a whole-grain pita into triangles, brush with olive oil, and bake until crispy. Serve with salsa.
Roasted Chickpeas: Drizzle chickpeas with olive oil, add your favourite seasonings, and bake or air-fry until crunchy.
Hard-Boiled Eggs and Rice Cakes: Mash a hard-boiled egg and serve on a rice cake with cucumber slices.

Healthy Chocolate Snacks

Chocolate-lovers, rejoice! There are plenty of healthy chocolate snacks your child can take to school, such as:

Dark Chocolate Covered Fruits: Dip fruits like strawberries and banana slices in melted dark chocolate. Dark chocolate is lower in sugar than milk chocolate.
Chocolate Energy Bites: Make energy bites with oats, sunflower seed butter, honey, and cocoa powder. Roll the mixture into bite-sized balls for a healthy chocolate snack.
Chocolate Chip Banana Muffins: These muffins have a touch of sweetness and are made using whole wheat flour, ripe bananas, and chocolate chips.
Chocolate Avocado Pudding: For a decadent and healthy chocolate snack, blend ripe avocado with cocoa powder, maple syrup, and a splash of milk or dairy-free alternative until smooth and creamy.

Healthy Vegan Snacks

If you’re following a plant-based diet, try some of the following healthy vegan snacks:

Coconut Yogurt Parfait: Layer dairy-free coconut yogurt with fresh fruit and granola for a creamy and delicious healthy school snack.
Seed Butter and Banana Roll-Ups: Spread sunflower or pumpkin seed butter on a whole-grain tortilla, add sliced bananas, and roll them up for a protein-rich, healthy vegan snack.
Veggie Sushi Rolls: Use seaweed (nori) sheets to make vegetable sushi rolls filled with avocado, cucumber, carrots, and bell peppers. Serve with low-sodium soy sauce for dipping.
Chia Seed Pudding: Mix chia seeds with plant-based milk and maple syrup. Let it sit in the fridge overnight until thickened. Top with fruit for a nutritious and satisfying vegan snack.

Healthy After-School Snacks

When after-school hunger strikes, try some of these healthy after-school snacks.

Edamame: Steam or boil edamame. Sprinkle with a little salt and serve as a protein-packed, healthy after-school snack.
Smoothie Bowls: Blend frozen fruits and a plant-based milk or yogurt alternative to create a thick smoothie base. Top with granola, fresh fruit, and seeds.
Avocado Toast: Spread mashed avocado on whole wheat toast and top with sliced tomatoes or cucumber for a filling after-school snack.
Frozen Yogurt Bark: Spread Greek yogurt onto a baking sheet, top with fruit and a drizzle of honey, and freeze until firm. Break into pieces for a protein-packed after-school snack.

Healthy School Snacks on the Go

On the go? No problem! Here are some of our favourite healthy school snacks on the go:

Fruit Cups: Buy pre-packaged fruit cups with no added sugars. Look for options packed in water or 100% fruit juice.
Veggie Sticks and Hummus: Pair raw veggie sticks, such as carrots, celery, cucumber, bell peppers, snap peas, and broccoli florets, with hummus for a fibre and protein-packed snack.
Homemade Popcorn: Air-pop popcorn and season with your child’s favourite herbs and spices for a flavourful, high-fibre snack.
Homemade Trail Mix: For a grab-and-go, energy-boosting snack, create a custom trail mix with almonds, walnuts, pumpkin seeds, sunflower seeds, dried fruits, and dark chocolate chips.

Final Thoughts

Snacks make up a significant portion of a child’s daily food intake, so it’s important to serve nutrient-rich snacks that are lower in added sugars, sodium, and saturated and trans fats. Fortunately, there are plenty of healthy school snacks that are easy to make and enjoyed by kids. From fruit and vegetable snacks to savoury snacks to chocolate snacks, there’s an option for every taste preference.

Download ‘Healthy School Snacks for Kids’

References

Mireault, A., Mann, L., Blotnicky, K., & Rossiter, M. D. (2023). Evaluation of snacks consumed by young children in child care and home settings. International Journal of Child Care and Education Policy, 17(1), 1-14. https://doi.org/10.1186/s40723-023-00106-7

U.S. Department of Agriculture Food and Nutrition Service. (May, 2022). A Guide to Smart Snacks in School. Retrieved April 24, 2024, from https://fns-prod.azureedge.us/sites/default/files/resource-files/smartsnacks.pdf

Alcaire, F., Antúnez, L., Vidal, L., Velázquez, A. L., Giménez, A., Curutchet, M. R., Girona, A., & Ares, G. (2019). Healthy snacking in the school environment: Exploring children and mothers’ perspective using projective techniques. Food Quality and Preference, 90, 104173. https://doi.org/10.1016/j.foodqual.2020.104173