Children are often on the go, constantly playing and exploring, which makes them more prone to feeling hungry throughout the day. It’s not always the healthiest option to eat cakes, chips, and other fast food, even though it may satisfy their hunger. As parents, we must see what they eat as wholesome food in between meals. To help you give them healthy snacks, we’ve put up a list of 20 nutrient-dense healthy snacks for kids that are not only tasty but also healthy for your kids’ growing bodies and minds. Browse the options below to find the perfect snack for your energetic toddler!
20 Best Snacks for Kids
Here are some healthy Indian snacks for kids, including the ingredients used to prepare them:
Vegetable Upma
Vegetable Upma is made by cooking semolina with vegetables such as beans, peas, and carrots. A tadka of mustard seeds and curry leaves is mixed with the vegetables and semolina after being heated in hot oil. Turmeric powder adds a beautiful golden color and flavor. This wholesome evening snacks for kids offers a great balance of carbohydrates, fiber, and vitamins. You can have this as a morning dish for heathy breakfast, and it’s really easy to prepare.
Ingredients
Semolina, mixed vegetables, mustard seeds, curry leaves, turmeric powder, salt.
Sprouted Moong Salad
Sprouted Moong Salad is a refreshing and healthy evening snacks for kids made with sprouted moong beans. You will get a lot of protein, vitamins, and fiber in it. The beans are combined with finely chopped onions, tomatoes, cucumbers, and green chilies to make this salad. Fresh lemon juice and coriander leaves are also added for a tangy and aromatic touch. This salad is a perfect snack for a quick, nutritious boost.
Ingredients
Sprouted moong beans, onion, tomato, cucumber, green chili, lemon juice, coriander leaves, and salt.
Ragi Laddoo
Ragi Laddoos are nutritious sweet treats made with ragi flour, jaggery, ghee, desiccated coconut, and chopped nuts. These lads are rich in calcium and fiber. This can be a healthy snack option for those with a sweet tooth. They are easy to prepare and provide a burst of energy, making them ideal for growing kids or as a quick snack during the day.
Ingredients
Ragi flour, jaggery, ghee, desiccated coconut, nuts, and cardamom powder.
Fresh Fruit Chaat
Fresh Fruit Chaat is a tangy and refreshing mix of seasonal fruits like apples, bananas, pomegranates, and oranges. The fruits are chopped and tossed with chaat masala and a splash of lemon juice to make it attractive. This chaat is very delicious and contains vitamins and antioxidants at the same time. It’s a light, healthy snacks for kids that can be enjoyed anytime for hydration and a nutrient boost.
Ingredients
Apples, bananas, pomegranates, oranges, chaat masala, lemon juice.
Masala Corn
Masala Corn is a quick and tasty snack made by boiling corn kernels and then tossing them with butter, chaat masala, lemon juice, and chopped coriander leaves. This is a dish that you can serve as an evening snacks for kids. It is rich in fiber and vitamins, making it both delicious and nutritious. It’s easy to prepare and provides a burst of tangy and spicy flavors.
Ingredients
Corn kernels, butter, chaat masala, lemon juice, coriander leaves.
Steamed Dhokla
Steamed Dhokla is a fluffy and healthy Indian snack for kids. It is made from a batter of besan (gram flour), semolina, yogurt, and lemon juice. The batter is steamed until soft and then tempered with mustard seeds, curry leaves, and green chilies. This dish is light yet filling and a good source of protein and fiber. It’s a popular snack that can be enjoyed with chutney or as part of a meal.
Ingredients
Besan, semolina, yogurt, lemon juice, Eno fruit salt, mustard seeds, curry leaves, and green chilies.
Rajma (Kidney Bean) Salad
Rajma Salad is a protein-packed dish made with boiled kidney beans, chopped onions, tomatoes, cucumbers, and fresh herbs. This salad is rich in protein, fiber, and essential nutrients. It is a perfect snack for a healthy diet. It’s easy to prepare and can be enjoyed on its own or as a side dish.
Ingredients
Rajma, onions, tomatoes, cucumber, lemon juice, herbs.
Roasted Chickpeas (Chana)
Roasted Chickpeas can itself be used as an evening snacks for kids or it can be used to make crunchy and spicy snacks with olive oil and spices like turmeric, cumin, and chili powder. They are high in protein and fiber, making them a healthy and satisfying snack. This is easy to prepare and offers a delicious way to enjoy the nutritional benefits of chickpeas.
Ingredients
Cooked chickpeas, olive oil, turmeric powder, cumin powder, chili powder, salt.
Pav Bhaji
Pav Bhaji is a beloved Indian healthy snacks for kids. This dish combines vegetables like potatoes, peas, and carrots – all mashed together and seasoned with flavorful spices. Vegetables provide essential vitamins and minerals. Serve it with a pat of butter and watch your kids enjoy a tasty and wholesome treat.
Ingredients
Potatoes, peas, carrots, tomatoes, bell peppers, onions, garlic, ginger, butter, pav bhaji masala, pav (bread rolls), lemon, cilantro (coriander leaves).
Potato Sandwich
Potato sandwiches are a quick and easy snack that kids love. It is made with mashed or sliced potatoes, and spices. This sandwich is both filling and nutritious. As you know, potatoes are a good source of carbohydrates and fiber that provide energy and aid digestion.
Ingredients
Potatoes, bread slices, butter or ghee, salt, black pepper, chaat masala, fresh cilantro (optional), green chilies (optional).
Paneer Sandwich
Paneer sandwiches are packed with protein, making them an excellent snack for growing kids. Paneer, or Indian cottage cheese, is seasoned with spices and grilled or toasted between slices of whole grain bread. This snack not only tastes delicious but also supports healthy muscle development and provides essential nutrients like calcium.
Ingredients
Paneer (Indian cottage cheese), bread slices, butter or ghee, salt, black pepper, chaat masala, fresh cilantro, tomatoes (optional), bell peppers (optional).
Milk Poha
Milk Poha is a light yet nutritious healthy snacks for kids made with flattened rice (poha) soaked in milk and honey or sugar. It’s a healthy food to incorporate essential nutrients like calcium and iron into your kid’s diet. You can add some fresh fruits or nuts for an extra boost of vitamins and healthy fats.
Ingredients
Poha (flattened rice), milk, honey or sugar, fresh fruits (e.g., bananas, apples), nuts (e.g., almonds, cashews).
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Veg Cutlet
Veg cutlets are a tasty snack for kids made from a variety of vegetables like potatoes, peas, carrots, and beans. These ingredients are mashed together and seasoned with spices to make veg cutlets. This food is rich in vitamins, minerals, and fiber. It is also a great way to sneak more veggies into your kid’s diet.
Ingredients
Potatoes, peas, carrots, green beans, onions, bread crumbs, cornflour, spices (cumin powder, coriander powder, garam masala), salt, oil for frying, and fresh cilantro (optional).
Makhana
Makhana, also known as fox nuts or lotus seeds, is a healthy snack for kids. It is packed with essential nutrients like calcium, protein, and fiber. Makhana supports healthy growth and digestion. Its light, crunchy texture makes it a fun and satisfying snack for kids. It is roasted with a sprinkle of salt and spices to make spicy makhana pops. You can also use makhana to make other dishes.
Ingredients
Makhana (fox nuts), Salt, Ghee or olive oil, Spices (optional)
Nuts
Nuts are a powerhouse of nutrition, offering healthy fats, protein, and essential vitamins and minerals and they are perfect for kids. Nuts promote brain development and provide sustained energy. A small handful of mixed nuts, such as almonds, walnuts, and cashews, can be a crunchy and satisfying snack. Ensure they are unsalted and check for any nut allergies before serving.
Ingredients
Almonds, Walnuts, Cashews, Pistachios (optional), Raisins (optional)
Popcorn
Popcorn is a whole-grain snack that’s both fun and healthy for kids. Air-popped popcorn is low in calories and high in fiber. It is a great choice as a crunchy treat for your toddlers. Avoid adding too much butter or salt, and instead, try seasoning with a little nutritional yeast or a dash of cinnamon for flavor.
Ingredients
Popcorn kernels, Olive oil or coconut oil, Salt, Nutritional yeast or cinnamon (optional)
Oatmeal
Oatmeal is a nutrient-dense healthy snacks for kids rich in fiber and protein. It’s versatile and can be flavored with a variety of toppings like fresh fruits, nuts, and a drizzle of honey. Oatmeal supports digestion and keeps kids feeling full and energized throughout the day. Serve it warm for a better taste.
Ingredients
Rolled oats, Milk or water, Fresh fruits (bananas, berries), Honey or maple syrup, Nuts or seeds (optional)
Banana Oat Cookies
Banana oat cookies are a healthy and delicious snack option for kids. It is made with ripe bananas and oats. This is a naturally sweet snack recipe for kids and is packed with fiber and energy-boosting nutrients. These cookies are easy to make and can be customized with add-ins like raisins or chocolate chips.
Ingredients
Ripe bananas, Rolled oats, Honey or maple syrup, Cinnamon, Raisins or chocolate chips (optional)
Momos
Momos, or steamed dumplings, are a nutritious snack packed with vegetables and lean protein. These bite-sized delights are not only tasty but also healthy. Filled with finely chopped veggies or meat. Momos provide essential nutrients and are a fun way to get kids to eat their vegetables.
Ingredients
Whole wheat flour, Mixed vegetables (cabbage, carrots, bell peppers), Lean meat or tofu (optional), Garlic and ginger, Soy sauce, Salt
Fruit Smoothie
A fruit smoothie is a refreshing and nutrient-packed snack for kids. This is made with a variety of fruits, yogurt, and milk or juice. Smoothies provide essential vitamins, minerals, and antioxidants. They’re perfect for a quick, healthy snack that kids will love. Add some chia seeds for an extra nutritional boost.
Ingredients
Fresh or frozen fruits (bananas, berries, mango), Yogurt, Milk or juice, Spinach or chia seeds (optional), Honey (optional)
Benefits of Snacks for Kids
These nutritious and healthy snacks for kids are tasty and packed with health advantages. Here is a list of the benefits these Indian snacks for kids provide:
Boost of nutrients
Vitamins and minerals are great for nutrient boost and they are vital for good health. High-nutrient snacks that are high in calcium, potassium, and magnesium along with vitamins A, C, and E include fruits, nuts, and yogurt.
Energy Maintenance
By avoiding fatigue and maintaining their energy levels throughout the day, snacks, particularly for active youngsters, help kids stay attentive and engaged.
Better Focus
Hunger can interfere with and distract from studying. Good and healthy snacking enhances focus and academic accomplishment by preventing hunger.
Healthy Eating Habits
Providing nutritious snacks to the kids at an early age helps them to develop good eating habits. This helps them to make better food choices as adults.
Snack Recipes for Kids
We have put together some snack recipes for kids:
Vegetable Sandwich with Whole Grain Bread
Ingredients:
- Whole grain bread slices
- Cucumber slices
- Tomato slices
- Lettuce leaves
- Avocado slices
- Salt and pepper to taste
- Butter or mayonnaise
How to prepare?
- Spread butter or mayonnaise on one side of each bread slice. Though it is completely optional.
- Layer cucumber slices, tomato slices, lettuce leaves, and avocado slices on one bread slice.
- You can use other vegetables as well.
- Sprinkle salt and pepper to taste.
- Top with another bread slice.
- Cut the sandwich into halves and serve.
Coconut Chutney with Idli
Ingredients:
- Rice
- Urad dal
- 1 cup grated coconut
- 2-3 green chilies
- 2 tablespoons roasted chana dal
- Salt to taste
- Water as needed
- 1 teaspoon mustard seeds
- 1 sprig of curry leaves
- 1 teaspoon oil
How to prepare?
Idli:
- Mix 1 cup rice and 1/2 cup urad dal, soaked separately for 4 hours.
- Grind into a smooth batter, mix, and ferment overnight.
- Add salt, pour into idly molds, and steam for 10-12 minutes.
Chutney:
- Grind grated coconut, green chilies, roasted chana dal, salt, and water to a smooth paste.
- Transfer the chutney to a serving bowl.
- Heat oil in a small pan, add mustard seeds and curry leaves and let them splutter.
- Pour the tempering over the chutney.
- Serve with freshly steamed idlis.
Bhel Puri
Ingredients:
- 2 cups puffed rice
- 1/2 cup chopped onions
- 1/2 cup chopped tomatoes
- 1/2 cup boiled potatoes, diced
- 1/4 cup sev (crunchy chickpea noodles)
- 2 tablespoons tamarind chutney
- 2 tablespoons green chutney
- 1 tablespoon lemon juice
- Fresh coriander leaves, chopped
- Salt to taste
How to prepare?
- In a large mixing bowl, combine puffed rice, onions, tomatoes, and boiled potatoes.
- Add tamarind chutney, green chutney, lemon juice, and salt. Mix well.
- Add sev and chopped coriander leaves just before serving. Serve immediately.
Vegetable Pakoras (Baked)
Ingredients:
- 1 cup besan (gram flour)
- 1/4 cup rice flour
- Vegetables like spinach, onions, potatoes), thinly sliced or chopped
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon chili powder
- Salt
- Water as needed
- Oil for greasing
How to prepare?
- Preheat the oven to 200°C (400°F) and grease a baking tray.
- In a bowl, mix besan, rice flour, cumin seeds, turmeric powder, chili powder, and salt.
- Add water gradually to make a thick batter.
- Add the mixed vegetables and coat them well with the batter.
- Drop spoonfuls of the batter-coated vegetables onto the greased baking tray.
- Bake for 15-20 minutes until golden and crispy.
- Serve hot with chutney.
References
- ResearchGate – Nutritional And Medicinal Importance Of Makhana
- International Journal of Home Science – Finger millet (Ragi) as an essential dietary supplement with key health benefits
- National Library of Medicine – A Review of Health-Beneficial Properties of Oats
- ResearchGate – Sweet Potato: Its Nutritional Factor and Health Benefits
