If you’ve ever wished dinner could magically appear after a long day, frozen meals might just be the next best thing. Having a freezer stocked with kid-approved meals means fewer ‘What’s for dinner?’ meltdowns and more time for, well… anything else.And here’s the kicker: freezing food doesn’t mean losing nutrition. Studies have shown that frozen fruits and veggies can be just as nutritious (and sometimes even more so) than fresh ones. So yes, those frozen bolognese muffins or veggie-packed pasta bakes still pack a healthy punch.So, whether you’re juggling school lunches, weeknight dinners, or snack attacks, frozen meals for kids are your secret weapon for stress-free, nutritious eating, all while keeping those little taste buds smiling.Healthy Frozen Meals That Work for Busy FamiliesBetween school runs, sports and work, mealtime can feel like a race. Healthy Parents, Healthy Kids by Dr Nick Fuller helps families find balance with practical tips for planning, prepping and storing nutritious frozen meals kids will enjoy. It’s all about making healthy eating realistic, without the pressure.Simplify your week and keep mealtimes calm. Grab your copy of Healthy Parents, Healthy Kids today and make frozen meals a fresh, healthy win.Do Frozen Meals Work for Kids?Absolutely! Frozen meals can work wonders for kids, especially when they’re made with nutritious ingredients and a bit of planning. Here’s why:1. Freezing keeps the goodness in. As mentioned earlier, frozen fruits and veggies often have equal or even higher nutrient levels than ‘fresh’ produce that’s been sitting around for a few days. Freezing helps lock in vitamins, minerals, and flavour right after harvest, meaning your frozen peas and berries are still nutrient-rich by the time they hit the plate.2. Kids are more open to frozen favourites. A survey found that nearly half of parents said their families genuinely enjoy pre-packaged or ready-made (commonly frozen) meals. Many parents also liked that kids could help heat and serve meals, a small act that boosts food acceptance, especially for fussy eaters who like a bit of control.3. They make balanced eating easier. Frozen foods help families serve veggies and proteins more often, even on those chaotic weeknights. Having healthy, freezer-ready meals means you’re less likely to rely on takeaway or snacks when time’s tight.Quick tip: When possible, go for homemade frozen meals instead of ultra-processed options. You’ll still save time, cut waste, and keep the nutrition (and calm) intact.Before you load up your trolley, here’s the truth about fresh vs frozen fruits and veggies. The answer might just change your grocery routine.3 Kid-Approved Frozen Meal IdeasTime to put those freezer tips to work. Here are three delicious, kid-approved meals you can make ahead and serve anytime.Fish PieThis creamy, comforting fish pie is a family favourite and perfect for freezing. It’s packed with protein and omega-3s to support growing brains, making it a smart choice for both kids and babies. The recipe can be easily modified for little ones by using gentle seasonings and mashing the filling to a smoother texture. Serve it with a side of peas or steamed greens for extra colour and nutrition.Freezer tip: Portion it into small containers before freezing so you can defrost exactly what you need for quick, no-fuss weeknight dinners. Type: Contains Fish, Kid Friendly, Baby FriendlyServes 6-8Prep Time: 10 minutesCooking Time: 45 minutes Ingredients2 tablespoons olive oil1 brown onion, finely chopped1 carrot, finely chopped4 large potatoes, peeled and chopped½ cup frozen peas, carrots and corn mix2 tablespoons plain wholemeal flour1 heaped tablespoon Dijon or English mustard2 cups (500mls) milk, plus a splash extra1 cup baby spinach400g fillet fresh skinless barramundi, or other white fish, chopped into 3cm piecesA few sprigs fresh dill, choppedRecipe1. Preheat the oven to 190°C. Heat the olive oil in a large saucepan or pot over medium-high heat. 2. Add in the onion and carrot. Cook for 5 minutes until softened, stirring every few minutes. 3. Meanwhile, add the potatoes to a large saucepan and cover with water. Bring to a boil over high heat, and cook for 5-10 minutes until the potatoes are soft.4. Drain the potatoes and return to the saucepan. Add in a splash of the milk and mash until smooth. Set aside. 5. Add the frozen veggies to the pan with the onion and carrot. Sprinkle over the flour and cook, stirring, for 1 minute. 6. Add in the mustard, then slowly add in the milk whilst stirring. Simmer for 4-5 minutes, then remove from the heat. Once removed from the heat, gently stir in the baby spinach, fish pieces, and dill. 7. Transfer the fish mixture into a large rectangular baking dish. Top with the mashed potatoes. Use a fork to create ridges in the mashed potatoes as this will allow them to crisp up in the oven.8. Place into the oven and bake for 20-25 minutes, until the liquid is bubbling up at the edges and the potato topping is crispy and slightly golden. Serve immediately and enjoy!9. Baby Friendly: Scoop some of the pie and blend or mash together depending on your child’s stage of weaning. Allow to cool before serving. 10. Kid Friendly: If you are preparing this dish for kids, you could make this recipe into individual fish pies. Divide the fish mixture between 8 ceramic ramekins, and top each with mashed potato. Place into the oven for 10-15 minutes. Allow to cool slightly before serving. Alternatively, if you are serving kids from the large family sized pie, allow it to cool slightly before serving. Lentil Cottage PieThis cosy lentil cottage pie is comfort food made easy — hearty, wholesome, and perfect for the freezer. It’s packed with plant-based protein and veggies, making it a sneaky way to get more goodness into little tummies. You can easily tweak the texture for babies or younger kids, and it reheats beautifully for quick weeknight meals. For the grown-ups, serve it with a fresh rocket salad topped with shaved parmesan and a drizzle of balsamic, because you deserve a little fancy too.Freezer tip: Make a big batch and freeze in single portions for fuss-free lunches or last-minute dinners that everyone will love.Type: Vegetarian, Gluten Free, Kid Friendly, Baby FriendlyServes 4Prep Time: 10 minutesCooking Time: 45 minutes Ingredients2 tablespoons olive oil1 brown onion, finely chopped1 carrot, finely chopped1 stick celery, finely chopped2x 400g tins brown lentils, drained and rinsed250ml vegetable stock2 tablespoons tomato paste1 teaspoon Harissa paste2 medium sweet potato, peeled and chopped½ cup milkRecipe1. Preheat the oven to 180°C. Add the olive oil to a large saucepan over medium-high heat. 2. Add in the onion, carrot and celery. Cook over medium-high heat for 5 minutes until softened, stirring every few minutes. Add in the lentils and reduce the heat to low. 3. Baby Friendly: If you are preparing this recipe for a baby, remove a small amount of the mixture and set aside. Blend to a puree or mash the mixture in a bowl, depending on the age of your baby and what weaning stage they are at.4. Add the vegetable stock, tomato paste and Harissa paste into the saucepan with the lentil mixture. Allow mixture to simmer for 5-10 minutes uncovered to absorb the liquid. 5. Meanwhile, heat a small saucepan over high heat. Add in the chopped sweet potato and cover with water. Bring to the boil and cook for 5-10 minutes until the sweet potatoes are softened. 6. Drain the sweet potatoes and return to the saucepan. Add in the milk and mash until smooth. 7. Transfer the lentil mixture into a square baking dish. Top with the mashed sweet potato. Use a fork to create ridges in the sweet potato, as this will allow it to crisp up in the oven.8. Place into the oven for 20-25 minutes, until the lentils are heated through and the sweet potato is crispy and slightly golden. 9. Serve immediately and enjoy.10. Kid friendly: If you are preparing this recipe for young children, you could use small oven proof ramekins to bake miniature lentil cottage pies. Transfer the lentil mixture between 6 ceramic ramekins, then top each with the sweet potato mash. Place into the oven for 10-15 minutes. Allow to cool slightly before serving. Cottage PieYou can’t go wrong with a classic cottage pie: hearty, wholesome, and freezer-friendly. It’s the ultimate comfort meal that keeps everyone happy, from babies to big kids (and yes, the adults too). We’ve added simple tweaks to make it baby- and kid-friendly, so you can serve up the same meal for the whole family without extra fuss.Pair it with a side of peas and some steamed green veggies for a balanced, no-stress dinner that freezes beautifully for another night. Type: Contains Beef, Kid Friendly, Baby FriendlyServes 6Prep Time: 10 minutesCooking Time: 45 minutes Ingredients2 tablespoons olive oil1 brown onion, finely chopped1 carrot, finely chopped1 stick celery, finely chopped500g lean beef mince2 tablespoons flour2 tablespoons tomato paste2 cups beef stock1 tablespoon Worcestershire sauce4 potatoes, peeled and chopped½ cup milkRecipe1. Preheat the oven to 180°C. Heat the olive oil in a large wide saucepan or pot over medium-high heat. 2. Add in the onion, carrot and celery. Cook for 5 minutes until softened, stirring every few minutes. 3. Add in the beef mince and cook for a further 5 minutes, stirring regularly, until browned. 4. Baby Friendly: remove some of the beef and veggie mixture. Allow to cool slightly, then blend or mash depending on your child’s weaning stage. You could also add in some of the potatoes once boiled, and mash them into the beef mixture. 5. Add in the flour, tomato paste, beef stock, and Worcestershire sauce and stir to combine. Reduce the heat to medium and allow the mixture to simmer for 20 minutes, stirring occasionally, until the liquid has reduced and the sauce has thickened. 6. Meanwhile, add the potatoes to a saucepan and cover with water. Bring to a boil over high heat, and cook for 5-10 minutes until the potatoes are soft.7. Drain the potatoes and return to the saucepan. Add in the milk and mash until smooth. 8. Transfer the beef mixture into a large rectangular baking dish. Top with the mashed potatoes. Use a fork to create ridges in the mashed potatoes as this will allow them to crisp up in the oven. 9. Place into the oven and bake for 20-25 minutes, until the liquid is bubbling up at the edges and the potato topping is crispy and slightly golden. Serve immediately and enjoy!10. Kid Friendly: If you are preparing this dish for kids, you can cook it into individual miniature cottage pies. Divide the beef mixture between 8 ceramic ramekins, and top each with mashed potato. Place into the oven for 10-15 minutes. Allow to cool slightly before serving. Tips to Freeze and Reheat MealsFreezing kids’ meals doesn’t have to be complicated. Here’s how to make sure every meal comes out just as good as the day you made it.Portion into kid-sized containersFreeze meals in small, single-serve portions to make mealtime quick and stress-free. It saves you from thawing a huge batch when your little one only needs a small serve. Plus, smaller portions freeze and reheat more evenly, so no more half-cold, half-steaming meals.Label with name and dateAlways label your containers with what’s inside and when you made it. Your future self will thank you! It’s an easy way to avoid the classic ‘mystery meal’ moment when you’re digging through the freezer. Try adding reheating instructions too, especially for mixed dishes like pasta bakes or stews.Freeze meals flat for easier stackingLay your freezer bags flat before they harden, then stack them upright like books. It saves loads of space and makes it easier to find what you need. This trick also helps food freeze faster, which keeps texture and flavour intact.Use airtight containers or freezer bagsAir is the enemy of frozen food. It causes freezer burn and dulls flavour. Choose airtight containers or sturdy freezer bags to keep everything fresh and tasty. Silicone pouches or BPA-free plastic containers are eco-friendly options that work beautifully for kids’ meals.Cool food before freezingLet your meals cool completely before freezing to prevent soggy textures and ice build-up. Hot food creates steam, which turns into unwanted ice crystals that can change how your meal tastes later. A quick cool-down on the counter or in the fridge does the trick perfectly.Reheat thoroughly and stir for even warmthAlways heat frozen meals until they’re piping hot all the way through, especially for dishes with meat, rice, or sauce. Give everything a good stir halfway through reheating to make sure there are no cold spots. This helps keep both taste and safety in check.Avoid refreezing once thawedOnce you’ve thawed a meal, try not to pop it back in the freezer. Refreezing can affect the texture and quality (and isn’t great for food safety). Instead, refrigerate leftovers and use them within a day or two.Wrapping UpFreezer meals can be a real game changer for families. They make it easier to feed kids wholesome, satisfying food without the daily kitchen rush. Think comforting pies, cheesy pasta bakes, and veggie-loaded casseroles that go straight from freezer to plate in minutes.The trick is to build your stash slowly. Freeze a few extra servings each week, and soon you’ll have a line-up of homemade meals ready for those ‘what’s for dinner?’ moments. It’s a small effort now that pays off big when hunger strikes.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Did you know that kids get roughly one-third to half of their daily calories from what they eat at school? That means what goes into their lunchbox matters a lot. Yet research shows that most Aussie kids still reach for discretionary foods like biscuits, processed snacks and sweet bars during school time.The key is finding that sweet spot between healthy and yummy. With the right mix of whole grains, fruits, protein and healthy fats, school snacks can fuel growing bodies and hungry minds, without any lunchbox leftovers coming home.In this guide, we’ve rounded up school snack ideas that tick all the boxes: easy to prep, nutritious and totally kid-approved. Ready to make snack time the smartest part of the school day? Let’s dig in!Say Goodbye to Lunchbox Stress!Tired of half-eaten school snacks coming home? Dr Nick Fuller’s Healthy Parents, Healthy Kids shows how to create balanced, appealing options that kids actually want to eat. With expert insights and easy-to-follow strategies, this guide helps make school-day nutrition simple and stress-free.Wave goodbye to lunchbox battles. Grab your copy of Healthy Parents, Healthy Kids today and pack snacks that kids love and parents trust.8 Healthy School Snacks Ideas for KidsSchool days run smoother with the right snacks! These 8 healthy school snack ideas are easy to pack, nourishing, and guaranteed to keep kids fuelled and focused.Mini Baked Oat CupsThese mini baked oat cups make the ultimate school snack for kids: wholesome, filling and naturally sweet without the sugar rush. Made with simple ingredients like oats, milk and fruit, they’re packed with fibre and slow-release energy to keep kids focused through the school day. Bake a batch on the weekend, store a few in the fridge for the week ahead and freeze the rest for busy mornings. Just pop one into the lunchbox, and by recess, it’ll be soft, tasty and ready to eat, no prep needed.Type: Vegetarian, Gluten Free, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 18 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray, for greasing2 overripe bananas1 egg½ cup milk2 cups rolled oatsPinch of cinnamon¾ cup frozen raspberries, thawedRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. 2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the milk and the rolled oats. Stir until all ingredients are combined. 4. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. 5. Use a tablespoon to scoop the oat mixture into the muffin trays. Ensure that the oat mixture fills each muffin tray hole to the top. 6. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. 7. Let the oat cups sit in the tray for 5 minutes, then remove from the mini muffin tray and allow the oat cups to cool. Enjoy!Spinach MuffinsThese savoury spinach muffins are a smart and tasty school snack for kids, sneaking in extra greens without any fuss. Soft, cheesy and mild in flavour, they’re gentle on little tummies and perfect for lunchboxes. Packed with goodness from spinach and protein-rich cheese, they make a satisfying bite that keeps kids fuelled and focused through their school day.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. 3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough textured muffin. 5. Scoop the muffin mixture into the prepared muffin trays. 6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy!Baby Banana MuffinsSoft, naturally sweet and perfectly sized for little hands, these baby banana muffins make an ideal school snack for kids. Packed with goodness from ripe bananas and other wholesome ingredients, they’re a tasty and nourishing treat that fits easily into any lunchbox. Light, fluffy and full of natural flavour, they’re sure to be a hit at recess time.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 24 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray½ cup milkJuice of ½ a lemon2 large overripe bananas2 eggs¼ cup Greek yoghurt1/3 cup olive oil1 ¾ cups wholemeal self-raising flourSprinkle of cinnamon Recipe1. Preheat the oven to 160°C. Grease two 12-hole mini muffin trays with olive oil spray, then set aside. 2. Add the lemon juice to the milk and set aside.3. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.4. Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.5. Add the Greek yoghurt and olive oil to the banana mixture. Pour in the milk and lemon juice mixture. Mix until well combined. 6. Add in the flour and cinnamon, then mix gently until just combined. Mixing gently and avoiding overmixing the muffin batter will result in a light and spongey muffin texture. 7. Spoon the muffin batter evenly into the mini muffin tins. Place into the oven and bake for 15 minutes, until risen and lightly golden brown. 8. Remove the muffins from the oven. Allow to cool for 5 minutes before removing the muffins from the trays. Allow the muffins to cool completely, then serve and enjoy!Berry Frozen Yoghurt DropsThese berry yoghurt drops are a fun and fruity school snack for kids, bursting with natural sweetness and a hit of protein and calcium. Made with creamy yoghurt and colourful berries, they’re light, refreshing and perfect for adding a pop of colour to any lunchbox. You can mix in your kids’ favourite fruits for endless flavour combos that are as tasty as they are nutritious.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes approx. 30 Prep Time: 5 minutes (+ 2 hours freezing time)Cooking Time: 0 minutes Ingredients½ cup mixed berries (strawberries, blueberries, raspberries – frozen also works, just allow to defrost slightly)1 cup Greek yoghurtRecipe1. Prepare 2 flat baking trays by lining with baking paper. 2. Add the berries and the yoghurt to a small blender. Blend well until smooth.3. Use a teaspoon to dollop spoonful’s of the yoghurt mixture onto the baking trays. Continue until all the yoghurt mixture has been used. 4. Carefully transfer the trays into your freezer, ensuring that they are sitting flat and level. 5. Allow to freeze for at least a couple of hours. Once frozen, remove the yoghurt drops from the trays and place into a container, then return to the freezer. 6. Serve the yoghurt drops frozen and enjoy!Banana Oat BarsThese chewy banana oat bars are a naturally sweet and satisfying school snack for kids (and parents too!). Made with wholesome ingredients like oats and bananas, they’re packed with slow-release energy to keep kids fuelled and focused throughout the school day. Soft, chewy and delicious, they’re the perfect lunchbox treat that feels like a dessert but delivers real nourishment.Type: Vegetarian, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 15 barsPrep Time: 10 minutesCooking Time: 30 minutes Ingredients2 overripe bananas1 egg1/3 cup olive oil2 tablespoons honey, plus extra to serve (optional)1 heaped tablespoon natural 100% peanut or almond butter1 cup rolled oats½ cup wholemeal self-raising flour1 tablespoons pumpkin seeds (pepitas), plus extra to serve (optional)1 tablespoon sunflower seeds, plus extra to serve (optional)2 tablespoons goji berries, or other dried fruitRecipe1. Preheat the oven to 180°C. Line a square baking tin with baking paper.  2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the olive oil, honey and peanut butter, and mix well to combine. 4. Gently stir through the rolled oats, flour, pumpkin seeds, sunflower seeds and goji berries. 5. Pour the batter into your square baking tin. Place into the oven and bake for 30 minutes, until golden and firm to the touch. 6. Remove from the oven and allow to cool completely in the tin. Once cool, remove from the tin and slice into 15 bars. 7. Optional: drizzle with honey and sprinkle with extra pumpkin seeds and sunflower seeds before serving. Enjoy!Date Choc Bars These chocolate-stuffed dates are a fun and wholesome school snack for kids, offering a naturally sweet twist on a classic treat. Soft, chewy and full of fibre and healthy fats, they provide a steady energy boost to keep kids going strong through the school day. Pop a couple into the lunchbox for a delicious bite that feels like dessert but packs real nourishment.Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 datesPrep Time: 10 minutesCooking Time: 0 minutes (+2hrs refrigeration) Ingredients10 Medjool dates10 almonds, roasted10 teaspoons 100% natural peanut butter120g 80% dark chocolate¼ cup slivered almonds, roasted and choppedRecipe1. Use a small knife to slice each date open length wise and remove the pit. You don’t want to cut all the way through the date, just along one side so that you can remove the pit. 2. Stuff one roasted almond into each date, in place of the pit. 3. Add one teaspoon of peanut butter into each date, adding it into the middle cavity where you have stuffed the roasted almond. 4. Gently pinch each side of the date together to stick the edges together slightly.  5. Place the dates into the fridge whilst you melt the chocolate.  6. Break the chocolate into small pieces and place into a heatproof bowl. Place into the microwave and heat in 15 second increments. Remove the chocolate from the microwave and stir before heating again. 7. Once the chocolate is just melted, remove from the microwave and stir until smooth. Be careful not to overheat the chocolate as it will turn lumpy. 8. Remove the dates from the fridge. Use a fork to dip one date into the melted chocolate. Ensure the date is evenly coated in a thin layer of chocolate, and allow any excess to drip from the fork back into the bowl. 9. Place the date onto a plate lined with baking paper. Repeat steps 8 and 9 until all the dates are coated in chocolate. Sprinkle the dates with the slivered almonds. 10. Place the dates into the fridge for at least 2 hours until set. Once removed from the fridge, serve immediately and enjoy!Apple Slice DonutsThese colourful apple slice ‘donuts’ make a fun and healthy school snack for kids that’s as playful as it is nutritious. Crisp apple rings are topped with creamy peanut butter or yoghurt, then sprinkled with granola, seeds or a few dark chocolate chips for crunch. They’re cool, crunchy and naturally sweet, the kind of snack kids get excited to find in their lunchbox.Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid FriendlyMakes 10 ‘donuts’Prep Time: 10 minutesCooking Time: 0 minutes Ingredients2 large pink lady apples3 tablespoons natural 100% peanut butter3 tablespoons of assorted toppingsRecipe1. Use an apple corer to remove the core of each apple. 2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  3. Place the apple slices cut side facing up onto a flat chopping board or plate. 4. Spread the top of each slice with peanut butter. 5. Sprinkle the assorted toppings on top of the peanut butter. 6. Serve the apple ‘donuts’ immediately and enjoy!Banana Oat Cookies These soft and chewy banana oat cookies make a wholesome school snack for kids that’s naturally sweet and satisfying. Made with just four simple ingredients, they’re perfect for keeping little tummies happy between classes or during recess. You can swap the chocolate chips for chopped dark chocolate, almonds or walnuts for a fun twist, a tasty, fuss-free treat kids will love finding in their lunchbox.Type: Vegetarian, Contains Nuts, Snacks, Kid FriendlyMakes 15 cookiesPrep Time: 10 minutesCooking Time: 15 minutes Ingredients2 large overripe bananas½ cup natural 100% peanut butter1 cup rolled oats¼ cup dark chocolate chips Recipe1. Preheat the oven to 180°C. Line 2 baking trays with baking paper. 2. Add the bananas to a mixing bowl and use a fork to mash. 3. Add in the peanut butter and oats and mix well to combine. Leave the mixture to sit for 5 minutes to allow it to thicken.4. Scoop tablespoons of the mixture onto the prepared baking trays. Use a spoon to flatten and shape the mixture into a rough circle.5. Sprinkle the chocolate chips on top of the cookies. 6. Place the cookies into the oven and bake for 15 minutes, until set and slightly golden. 7. Allow to cool on the baking trays, then enjoy.Summing UpWhen it comes to school snacks for kids, a little planning goes a long way. Choosing snacks made from real, nourishing ingredients helps keep kids energised, focused and ready to learn, all while teaching healthy habits that can last a lifetime. From fruity bites to savoury muffins and chewy oat bars, these easy ideas prove that lunchbox snacks can be both fun and wholesome.If you’re looking for more inspiration, check out our other lunchbox-friendly ideas like Nutritious Lunchbox Meals for even more delicious, stress-free options.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Curries can be both delicious and nutritious when prepared with kid-friendly ingredients. Mild curries packed with lean protein, colourful vegetables, and gentle spices like turmeric, cumin, and coriander can support growth, immunity, and digestion. For instance, turmeric contains curcumin, which research suggests may have anti-inflammatory and gut-supporting properties, while vegetables like pumpkin, carrots, and peas provide vitamins A and C to support eye health and immunity.These kid-friendly curry recipes are designed to be mild, easy to cook, and full of flavour, so even picky eaters will enjoy them. Read on to discover simple, tasty, and scientifically supported curry recipes your children will love.Spice Up Mealtimes the Healthy WayIntroducing bold flavours to kids doesn’t have to be a challenge. In Healthy Parents, Healthy Kids, Dr Nick Fuller shares practical advice on helping children embrace new tastes, like curries, in a way that feels fun and safe. His simple, positive approach helps families enjoy nutritious meals together without stress.Encourage curiosity and confidence at the table. Grab your copy of Healthy Parents, Healthy Kids today and make every meal a flavourful adventure.What Makes Curry a Great Meal for KidsCurries aren’t just tasty; they can be nutritious, balanced meals that support children’s growth and development. Here’s why:Packed with Protein for Growth: Chicken, fish, lentils, chickpeas, and tofu are common curry ingredients that provide high-quality protein, essential for muscle development, hormone production, and overall growth in children.Veggies for Vitamins and Fibre: Curries often include colourful vegetables like carrots, pumpkin, peas, and capsicum. These are rich in vitamins A, C, and K, antioxidants, and dietary fibre, which support immunity, digestion, and eye health.Gentle Spices Can Support Health: Mild spices, like turmeric, aren’t just flavourful. Studies suggest they may have anti-inflammatory, antioxidant, and digestive benefits.Healthy Fats for Brain Development: Curries often use oils or coconut milk, which provide healthy fats like medium-chain triglycerides (MCTs). These fats support absorption of fat-soluble vitamins and increase endurance during exercise.Balanced and Filling: A well-made curry can combine protein, complex carbs, fibre, and healthy fats, making it a satisfying meal that keeps kids energised and reduces unhealthy snacking.Encourages Diverse Palates: Introducing kids to a variety of flavours and textures through curries can help develop healthy eating habits and reduce picky eating over time.Quick and Easy Curry Recipes for KidsReady to bring curry night to the family table? Here are some easy, kid-approved curry recipes that are big on flavour, gentle on little taste buds, and perfect for busy weeknights or cosy weekend dinners.Chicken and Lentil Green CurryThis chicken and lentil green curry is perfect for busy weeknights. Packed with protein, fibre, and gentle flavours, it’s mild enough for little taste buds but still full of delicious curry goodness. You can use a store-bought green curry paste for a speedy option, or make your own if you prefer, either way, it’s a hit with kids and parents alike.Type: Contains Chicken, Gluten Free, Lactose Free, Nut FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutesIngredients1 cup brown rice4 tablespoons good quality store-bought green curry paste1x 400g can light coconut milk200g chicken breast, sliced into bite sized pieces¼ butternut pumpkin, sliced into small pieces1 zucchini, chopped½ red capsicum, chopped1 carrot, sliced into small pieces1x 400g tin lentils, drained and rinsed100g shelled edamame Recipe1. Cook the brown rice according to packet directions.2. Whilst the rice is cooking, heat a large pot or saucepan over high heat and add the green curry paste. Fry for a couple of minutes until fragrant, then add the coconut milk and bring to a boil.3. Add in the chicken breast and allow to cook for 3-4 minutes until white. Return the heat to medium and add in all vegetables. Cover the pot and allow it to cook for 5 minutes. Add in the lentils and edamame and cook for another 5 minutes. Ensure the vegetables are cooked through. 4. Serve the curry with the brown rice and enjoy!Chickpea CurryThis creamy chickpea curry is a kid-approved vegetarian favourite. Coconut milk makes it smooth and gentle on little taste buds, while tomatoes add natural sweetness and flavour. Quick to prepare and easy to store, leftovers are perfect for lunch the next day. Serve with fluffy basmati rice for a balanced, nutrient-packed meal that kids will love.Type: Vegetarian, Gluten FreeServes 4Prep Time: 5 minutesCooking Time: 25 minutesIngredients1 cup brown rice, uncooked1 tablespoon olive oil1 onion, diced1 tablespoon turmeric1 teaspoon garlic powder1 teaspoon cumin1 teaspoon curry powder1x 400g tin tomatoes1x 400ml tin light coconut milk2 tomatoes, chopped1x 400g tin chickpeas, drained and rinsedHandful baby spinach50g feta cheeseParsley leaves, to serveSalt and pepperRecipe1. Add brown rice to a medium saucepan with 2 cups of water and bring to the boil. Once boiling, cover and reduce heat to low then simmer for approximately 10-15 minutes until all water is absorbed and the rice is cooked. 2. Meanwhile, heat olive oil in a large saucepan over medium heat. Add onion and cook for 5 minutes until softened. Add turmeric, garlic powder, cumin and curry powder and cook for a couple of minutes. Add the tin of tomatoes, stir, and leave to simmer for 5-10 minutes until thickened. 3. Add coconut milk and bring to the boil for another 10 minutes, until thickened. Stir in the tomatoes, chickpeas and a sprinkle of salt and pepper and leave to heat through for a couple of minutes.4. Divide cooked brown rice between 4 serving bowls. Top with the chickpea curry, baby spinach leaves and a sprinkle of feta cheese. Enjoy.Cheats Red CurryThis easy red curry is perfect for a busy weeknight and a hit with kids. Using a good-quality pre-made red curry paste keeps it simple, while the gentle spices mean little taste buds aren’t overwhelmed. Tofu adds protein, but you can swap in chicken, fish, or another favourite protein. Just adjust the cooking time as needed. Minimal prep, minimal fuss, and plenty of flavour for the whole family.Type: Vegetarian, Vegan, Gluten Free, Lactose FreeServes 4-6Prep Time: 5 minutesCooking Time: 20 minutesIngredients1 heaped tablespoon red curry paste1x 400g tin light coconut cream (or substitute for light evaporated milk)1 zucchini, chopped1 carrot, chopped into small pieces1 red capsicum, chopped125g chopped frozen spinach1x 250g block firm tofu, chopped2 spring onions, sliced, to serveHandful parsley, chopped, to serve2 cups cooked brown riceRecipe1. Heat a large saucepan or pot over medium heat. Add the curry paste and cook for a couple of minutes until fragrant. Add in the coconut cream and stir to combine. Increase the heat and allow it to come to the boil.2. Once boiling, reduce the heat back to medium. Add in all vegetables and stir. Allow to cook for a couple of minutes before adding the tofu.3. Allow the curry to simmer for 10-15 minutes, stirring occasionally. The vegetables should be cooked through but still firm.4. Sprinkle the curry with the spring onions and chopped parsley. Divide the cooked brown rice between the serving bowls, and spoon over the curry. Enjoy!Baked Green Curry Cauliflower This easy baked green curry cauliflower is a fuss-free, kid-approved meal for busy weeknights. Just toss everything in a pan and let the oven do the work, perfect for when you need hands-free cooking time. Serve with brown or microwave rice, and a dollop of yoghurt to keep the flavours mild and creamy for little taste buds. Packed with vegetables and gentle spices, it’s a nutritious, colourful curry the whole family will enjoy.Type: Vegetarian, Gluten Free, Dairy Free (If made with tofu)Serves 4Prep Time: 5 minutes Cooking Time: 45 minutesIngredients1 cup brown rice½ large cauliflower, chopped1 brown onion, chopped1x 400g tin chickpeas, drained and rinsed¾ of a small jar of green curry paste1x 400g block of tofu or paneer cheese, cubedSmall bunch spring onions, slicedRecipe1. Preheat the oven to 200°C.2. Cook the brown rice over the stove according to packet directions. 3. Add the cauliflower, onion, and chickpeas to a large baking dish. Add in the green curry paste and stir well to combine. Make sure everything is coated in the curry paste. 4. Top with the cubes of tofu or paneer.5. Place the baking dish into the oven for 20 minutes. Remove from the oven and give everything a stir.6. Return the baking dish to the oven for a further 20-25 minutes, until the tofu or paneer is slightly golden, and the cauliflower is cooked through. 7. Top the baked curry with sliced spring onions. Serve immediately, with a side of brown rice. Enjoy!Hearty Kale and Tofu CurryThis warming kale and tofu curry is packed with veggies and gentle flavours that kids can enjoy. Rich in protein, fibre, and vitamins, it’s perfect for nourishing little bodies on chilly evenings. Serve it with rice or noodles for a hearty, nutrient-packed meal the whole family will love.Type: Vegetarian, Gluten FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutes Ingredients2 tablespoons olive oil, plus extra to serve1 leek, sliced1 red capsicum, chopped2 large carrots, chopped 400g firm tofu, cut into cubes2 tablespoons curry powder1 cup tomato passata½ cup vegetable stock1 small bunch kale, chopped¼ cup Greek yoghurtCooked brown rice, to serve Recipe1. Heat a large saucepan over medium to high heat. Add in the olive oil, leek, capsicum, and carrots and cook for a few minutes, stirring often, until softened.2. Add in the tofu and curry powder and stir to combine. Add in the tomato passata, vegetable stock, and chopped kale. Reduce the heat to medium, then cover the saucepan and allow the curry to simmer for 10 minutes. 3. Remove the curry from the heat, then stir through the Greek yoghurt. 4. Serve the curry alongside the cooked brown rice. Serve immediately and enjoy!  Simple Warming Vegie CurryThis easy veggie curry is a colourful, nutrient-packed meal that kids will love. Quick to prepare using pantry staples, it’s also flexible. Swap in any vegetables you have on hand to keep it fresh and fun. Mild, warming, and full of vitamins and fibre, it’s a perfect weeknight curry for the whole family.Type: Vegetarian, Vegan, Gluten Free, Lactose FreeServes 4-6Prep Time: 5 minutesCooking Time: 30 minutes Ingredients1/3 cup olive oil1 tablespoon black mustard seeds½ teaspoon fennel seeds½ teaspoon curry powder½ teaspoon turmeric½ teaspoon paprika½ teaspoon ground cumin2 cups Kent pumpkin, chopped1 cauliflower, chopped2 carrots, chopped2 large potatoes, chopped 1 cup water 2x 400g tin chickpeas, drained and rinsedHandful fresh coriander leavesCooked brown rice, to serveRecipe1. Heat a large saucepan over medium to high heat. Add in the olive oil, mustard seeds, fennel seeds, curry powder, turmeric, paprika, and cumin. Cook for a couple of minutes, stirring, until the seeds are spitting and fragrant.  2. Add in the pumpkin, cauliflower, potatoes, and carrots, followed by the water. Stir well to combine. 3. Cover the pan with a lid and reduce the heat to low. Cook, stirring often, for 20 minutes. Stir through the chickpeas, then cover and cook for a further 5-10 minutes until the vegetables are tender. 4. Remove the curry from the heat, then stir through the fresh coriander leaves. Serve the curry alongside the cooked brown rice and enjoy!  What to Serve with CurryA great curry deserves tasty, balanced sides that kids can enjoy too. Here are some easy options:Basmati Rice – Light and fluffy, basmati rice is a classic curry companion that’s easy for little ones to eat and provides complex carbs for sustained energy.Brown Rice – A fibre-rich alternative that helps support healthy digestion and keeps kids fuller for longer.Mini Naan or Pita Bread – Soft breads are perfect for scooping up curry and making mealtime fun.Cucumber Raita – Cool, creamy, and mildly spiced, raita helps balance flavours and can be soothing for sensitive little taste buds.Simple Cucumber and Tomato Salad – Adds crunch, hydration, and vitamins like A and C, which support immunity and eye health.Papadums – Crispy, light, and easy to dip, they’re a fun textural addition to curry meals.Steamed Vegetables – Gentle on the stomach and full of nutrients, steamed carrots, broccoli, or peas boost fibre intake and help kids meet their daily veggie quota.Got a little curry fan at home? Keep the fun going with our 7 Simple and Delicious Rice Dishes for Picky Eaters, perfect for mixing and matching family meals.Final ThoughtsCurries can be fun, nutritious, and surprisingly kid-friendly when made with mild spices, colourful vegetables, and protein-rich ingredients. From creamy chicken and lentil dishes to veggie-packed options, these recipes show that weeknight dinners can be both quick to prepare and packed with goodness. Pair them with simple sides like rice, naan, or cucumber raita to create balanced meals that kids actually enjoy.Introducing your little ones to a variety of flavours and textures through curries doesn’t just make mealtime easier; it helps them develop healthy eating habits that can last a lifetime. So grab your pan, pick a recipe, and let curry nights become a family favourite.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Looking for snack solutions that save time and keep your kids happy? Freezable snacks might just be your new secret weapon. Perfect for busy mornings, after-school hunger pangs, or spontaneous playdates, these make-ahead treats are not only convenient but can also support balanced nutrition. Freezing snacks like fruit, yoghurt bites, or veggie-packed mini muffins preserve vitamins and minerals, keeping your little ones fuelled with wholesome goodness. Prepping snacks in advance can also reduce mealtime stress and encourage portion control, helping kids develop healthier eating habits over time. Keep reading to discover fun, freezer-friendly snack ideas that are tasty, nutritious, and stress-free for parents.Prep Once, Enjoy All Week — The Smart Way to Snack!If your freezer is your best friend, Dr Nick Fuller’s Healthy Parents, Healthy Kids will be your new kitchen must-have. It’s packed with practical guidance to make healthy eating simpler and more sustainable for busy families, helping you plan and prepare snacks that keep kids happy and nourished all week long.Make life simpler and mealtimes happier. Grab your copy of Healthy Parents, Healthy Kids today and master the art of make-ahead snacking.5 Freezable Snacks Ideas for KidsThese five freezable snack ideas for kids are simple to prep, store, and enjoy anytime. Packed with flavour and nutrients, they’re perfect for busy mornings, after-school hunger, or on-the-go treats, making healthy snacking a breeze for both kids and parents.Mini Baked Oat CupsThese mini baked oat cups are the perfect freezable snack for kids. Naturally sweet and satisfying, they’re packed with wholesome ingredients like oats and milk, making them both filling and kid-friendly. Bake a batch ahead of time, then store some in the fridge for a few days and freeze the rest for up to a couple of weeks. Whenever hunger strikes, simply thaw or warm them for a quick, comforting snack that’s ready in minutes, healthy, convenient, and freezer-friendly.Type: Vegetarian, Gluten Free, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 18 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray, for greasing2 overripe bananas1 egg½ cup milk2 cups rolled oatsPinch of cinnamon¾ cup frozen raspberries, thawedRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. 2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the milk and the rolled oats. Stir until all ingredients are combined. 4. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. 5. Use a tablespoon to scoop the oat mixture into the muffin trays. Ensure that the oat mixture fills each muffin tray hole to the top. 6. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. 7. Let the oat cups sit in the tray for 5 minutes, then remove from the mini muffin tray and allow the oat cups to cool. Enjoy!Spinach MuffinsThese savoury spinach muffins are a clever way to pack in extra greens while offering a freezable snack for kids. Soft, cheesy, and mild in flavour, they make a nourishing bite that’s gentle on little tummies. Bake them in a mini muffin tray for perfectly sized portions, then freeze extras for later. When snack time or bedtime rolls around, just reheat for a warm, wholesome treat that’s ready in minutes.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. 3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough textured muffin. 5. Scoop the muffin mixture into the prepared muffin trays. 6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy!Baby Banana Muffins Soft, naturally sweet, and perfectly sized for little hands, these baby banana muffins are an ideal freezable snack for kids. Packed with wholesome ingredients like bananas, they make a tasty and nutritious treat. Bake a batch ahead and freeze extras for up to 2–3 weeks, then simply warm them up whenever a quick, convenient snack is needed.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 24 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray½ cup milkJuice of ½ a lemon2 large overripe bananas2 eggs¼ cup Greek yoghurt1/3 cup olive oil1 ¾ cups wholemeal self-raising flourSprinkle of cinnamon Recipe1. Preheat the oven to 160°C. Grease two 12-hole mini muffin trays with olive oil spray, then set aside. 2. Add the lemon juice to the milk and set aside. 3. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.4. Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.5. Add the Greek yoghurt and olive oil to the banana mixture. Pour in the milk and lemon juice mixture. Mix until well combined. 6. Add in the flour and cinnamon, then mix gently until just combined. Mixing gently and avoiding overmixing the muffin batter will result in a light and spongey muffin texture. 7. Spoon the muffin batter evenly into the mini muffin tins. Place into the oven and bake for 15 minutes, until risen and lightly golden brown. 8. Remove the muffins from the oven. Allow to cool for 5 minutes before removing the muffins from the trays. Allow the muffins to cool completely, then serve and enjoy!Banana Oat BarsThese chewy banana oat bars are a naturally sweet and satisfying freezable snack for kids (and parents too!). Packed with wholesome ingredients like oats andbananas, they make a convenient, tasty option for any time of day. Store them in the fridge for up to a week, or freeze extras for longer, grab-and-go snacking whenever hunger strikes.Type: Vegetarian, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 15 barsPrep Time: 10 minutesCooking Time: 30 minutes Ingredients2 overripe bananas1 egg1/3 cup olive oil2 tablespoons honey, plus extra to serve (optional)1 heaped tablespoon natural 100% peanut or almond butter1 cup rolled oats½ cup wholemeal self-raising flour1 tablespoons pumpkin seeds (pepitas), plus extra to serve (optional)1 tablespoon sunflower seeds, plus extra to serve (optional)2 tablespoons goji berries, or other dried fruitRecipe1. Preheat the oven to 180°C. Line a square baking tin with baking paper.  2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the olive oil, honey and peanut butter, and mix well to combine. 4. Gently stir through the rolled oats, flour, pumpkin seeds, sunflower seeds and goji berries. 5. Pour the batter into your square baking tin. Place into the oven and bake for 30 minutes, until golden and firm to the touch. 6. Remove from the oven and allow to cool completely in the tin. Once cool, remove from the tin and slice into 15 bars. 7. Optional: drizzle with honey and sprinkle with extra pumpkin seeds and sunflower seeds before serving. Enjoy!Lemon Loaf CakeThis soft, zesty lemon loaf is a delicious freezable snack for kids and the whole family. Lightly sweet and full of fresh citrus flavour, it’s perfect for a quick treat anytime. Bake a loaf ahead and freeze slices for up to a few weeks, then simply thaw or warm them for a convenient, tasty snack whenever hunger strikes.Type: VegetarianServes 8Prep Time: 5 minutesCooking Time: 45 minutesIngredients1 cup plain Greek yoghurt 3 eggs½ cup honey½ cup olive oil2 lemons – juiced, plus 2 teaspoons lemon zest1 ½ cups self-raising wholemeal flour½ teaspoon saltRecipe1. Preheat the oven to 180°C and line a 24cm loaf tin with baking paper or olive oil spray.2. In a medium mixing bowl add the yoghurt, eggs, honey, olive oil, lemon juice and lemon rind. Use a whisk to combine. 3. In another mixing bowl, combine the flour and salt. Make a well in the centre and pour in the wet ingredient mix. Use a whisk to slowly incorporate everything together, ensuring there are no lumps. 4. Pour the mixture into the loaf tin and bake for approximately 45 minutes, until slightly golden and cooked through (check the cake is cooked by inserting a wooden skewer into the middle, if it comes out clean then the cake is cooked). The Bottom LineFreezable snacks are a game-changer for busy families, making it easier than ever to offer kids tasty, nutritious options without the stress of daily prep. From mini baked oat cups and banana muffins to savoury spinach muffins and zesty lemon loaf slices, these make-ahead treats are convenient, portion-friendly, and freezer-ready. Planning ahead and keeping a stash of wholesome snacks in the freezer helps ensure your kids have healthy, satisfying bites anytime, which is perfect for school lunches, after-school hunger, or on-the-go days.Want more snack inspiration for your little ones? Check out our other kid-friendly recipes to keep snack time fun, tasty, and stress-free.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Looking for gluten-free snacks for kids that don’t compromise on taste? You’re in the right place. Gluten is a protein found in wheat, barley, and rye. While most kids can enjoy it safely, some have coeliac disease or gluten sensitivities that mean even small amounts can cause discomfort. Snacks make up a big chunk of what young children eat, about a quarter of their daily energy and nutrients. But research shows a lot of snacking relies on sweet treats, cookies, pastries, and sugary drinks, which pile on added sugar and fat. Choosing healthier, gluten-free options can make a real difference, giving kids tasty snacks that also fuel their energy and growth.In this article, we’ve rounded up the best gluten-free options your kids will actually want to eat. Keep reading to uncover creative, mess-free ideas for every snacking moment.Navigating Gluten-Free Snacking Made EasyCatering to gluten-free diets doesn’t have to feel tricky. With Healthy Parents, Healthy Kids, Dr Nick Fuller simplifies healthy eating for all kinds of families. His practical, evidence-based strategies show you how to create inclusive, nutritious snack options that every child can enjoy.Simplify gluten-free living without losing flavour or fun. Grab your copy of Healthy Parents, Healthy Kids today and take the stress out of snacktime.Benefits of Gluten Free SnacksChoosing gluten-free snacks isn’t just about avoiding gluten; it’s about giving your kids foods that help them feel good, stay energised, and enjoy every bite. The European Commission states that for a food product to be labelled ‘gluten-free,’ it must contain no more than 20 parts per million (ppm) of gluten.Here’s why these snacks are worth adding to your family’s routine:Safe for kids with coeliac disease or gluten intolerance – Gluten-free snacks make it easy to cater to dietary needs without missing out on taste.Reduce risk of stomach discomfort and bloating – Aside from coeliac disease, research shows that a gluten-free diet may also benefit people with gluten sensitivities or certain gut conditions like IBS or ​​irritable bowel syndrome, as it helps support gut health and reduce inflammation.Support better focus and energy levels – Wholesome, low-sugar snacks help kids stay alert and energised throughout the day.Can include more whole, natural foods – Gluten-free eating often encourages more fruits, veggies, nuts, and wholegrains like oats and quinoa.Encourage variety in snack choices – Trying gluten-free recipes adds fun and diversity to your child’s diet.Suitable for sharing in allergy-aware schools – Perfect for lunchboxes or class parties where dietary sensitivities are considered.6 Gluten-Free Snacks to Make for KidsReady to swap out the sugar-loaded, store-bought snacks for something healthier? These six gluten-free snack ideas are simple to make, kid-approved, and packed with flavour, perfect for lunchboxes, after-school munchies, or anytime hunger strikes.Mini Banana MuffinsThese mini banana muffins are a perfect gluten-free snack for kids: sweet, soft, and just the right size for little hands. We love using colourful mini patty pans to make them extra fun and appealing, though they’re totally optional if you’re using a non-stick muffin tray. For babies or toddlers, simply remove the patty pan before serving. These muffins are a great way to sneak in some fruit and keep snack time both healthy and tasty.Type: Vegetarian, Gluten Free, Lactose Free, Kid Friendly, Baby FriendlyMakes 24 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes Ingredients1 cup fresh berries (raspberries, blueberries, chopped strawberries)2 overripe bananas4 eggsMini patty pans (optional)Recipe1. Preheat the oven to 180°C. 2. Line two 12-hole mini muffin trays with patty pans. 3. Place 2 berries into each patty pan. 4. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.5. Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.6. Pour the egg mixture into each patty pan.7. Place into the oven and bake for 15 minutes. The muffins will rise up and then sink again once removed from the oven. 8. Allow the muffins to cool completely before serving. Enjoy!Mini Baked Oat CupsThese mini baked oat cups are a cosy, gluten-free bedtime snack your kids will love. Lightly sweet and filling, they’re packed with sleep-friendly ingredients like oats and milk. Make a batch ahead of time and store them in the fridge for a few days or freeze for a couple of weeks. Just warm them up before bed for a comforting little treat that helps kids wind down and settle in for a good night’s sleep.Type: Vegetarian, Gluten Free, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 18 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray, for greasing2 overripe bananas1 egg½ cup milk2 cups rolled oatsPinch of cinnamon¾ cup frozen raspberries, thawedRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. 2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the milk and the rolled oats. Stir until all ingredients are combined. 4. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. 5. Use a tablespoon to scoop the oat mixture into the muffin trays. Ensure that the oat mixture fills each muffin tray hole to the top. 6. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. 7. Let the oat cups sit in the tray for 5 minutes, then remove from the mini muffin tray and allow the oat cups to cool. Enjoy!Berry Frozen Yoghurt DropsThese berry frozen yoghurt drops are a fun, gluten-free snack that’s perfect for hot days. Easy to make in advance, they can be stored in the freezer and enjoyed whenever your little ones need a cool, fruity treat. We’ve used berries here, but feel free to swap in any seasonal fruit your kids love for a colourful, healthy snack they’ll actually ask for.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes approx. 30 Prep Time: 5 minutes (+ 2 hours freezing time)Cooking Time: 0 minutes Ingredients½ cup mixed berries (strawberries, blueberries, raspberries – frozen also works, just allow to defrost slightly)1 cup Greek yoghurtRecipe1. Prepare 2 flat baking trays by lining with baking paper. 2. Add the berries and the yoghurt to a small blender. Blend well until smooth.3. Use a teaspoon to dollop spoonful’s of the yoghurt mixture onto the baking trays. Continue until all the yoghurt mixture has been used. 4. Carefully transfer the trays into your freezer, ensuring that they are sitting flat and level. 5. Allow to freeze for at least a couple of hours. Once frozen, remove the yoghurt drops from the trays and place into a container, then return to the freezer. 6. Serve the yoghurt drops frozen and enjoy!Date Choc Bars These chocolate-stuffed dates are a fun, gluten-free twist on a classic treat—sweet, chewy, and satisfyingly wholesome. Packed with fibre, healthy fats, and natural sweetness, they give kids a steady energy boost without the sugar crash. These bite-sized treats store well in an airtight container for up to a week.Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 datesPrep Time: 10 minutesCooking Time: 0 minutes (+2hrs refrigeration) Ingredients10 Medjool dates10 almonds, roasted10 teaspoons 100% natural peanut butter120g 80% dark chocolate¼ cup slivered almonds, roasted and choppedRecipe1. Use a small knife to slice each date open length wise and remove the pit. You don’t want to cut all the way through the date, just along one side so that you can remove the pit. 2. Stuff one roasted almond into each date, in place of the pit. 3. Add one teaspoon of peanut butter into each date, adding it into the middle cavity where you have stuffed the roasted almond. 4. Gently pinch each side of the date together to stick the edges together slightly.  5. Place the dates into the fridge whilst you melt the chocolate.  6. Break the chocolate into small pieces and place into a heatproof bowl. Place into the microwave and heat in 15 second increments. Remove the chocolate from the microwave and stir before heating again. 7. Once the chocolate is just melted, remove from the microwave and stir until smooth. Be careful not to overheat the chocolate as it will turn lumpy. 8. Remove the dates from the fridge. Use a fork to dip one date into the melted chocolate. Ensure the date is evenly coated in a thin layer of chocolate, and allow any excess to drip from the fork back into the bowl. 9. Place the date onto a plate lined with baking paper. Repeat steps 8 and 9 until all the dates are coated in chocolate. Sprinkle the dates with the slivered almonds. 10. Place the dates into the fridge for at least 2 hours until set. Once removed from the fridge, serve immediately and enjoy!Strawberry Chocolate BarkThis strawberry chocolate bark is a fun, gluten-free snack that kids will love. Sweet, juicy strawberries pair with creamy chocolate for a cool, refreshing treat. Store in an airtight container in the fridge and serve chilled for a wholesome, grab-and-go snack that’s as tasty as it is colourful.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyServes 5Prep Time: 10 minutes (+2hrs refrigeration)Cooking Time: 0 minutes Ingredients1 punnet strawberries3 tablespoons natural 100% peanut butter100g 80% dark chocolate Recipe1. Line a baking tray with baking paper. 2. Wash the strawberries and pat dry with a paper towel to remove any excess moisture. 3. Thinly slice the strawberries and arrange the slices in a single layer on the tray. Try to fit the slices as close together as possible so there are no gaps in between. 4. Place the peanut butter into a small bowl and microwave for 15 second increments until the peanut butter is thin and runny. Spread the peanut butter in a thin layer on top of the strawberries. 5. Place into the fridge for at least 1 hour to set. 6. Break the chocolate into small pieces and place into a small bowl. Microwave in 15 second increments, stirring in between, until melted. 7. Spread the melted chocolate in a thin layer on top of the peanut butter. It won’t be perfectly even, but ensure that all the strawberries are covered. 8. Place into the fridge for at least 1 hour until the chocolate is set. 9. Use a large knife to cut the strawberry bark into roughly 10 square pieces. 10. Eat immediately and enjoy.Apple Slice DonutsThese colourful apple slice ‘donuts’ are a fun, gluten-free snack that kids will actually want to eat. Crisp apple rings are topped with peanut butter or yoghurt and sprinkled with granola, sunflower seeds, or a few dark chocolate chips for a cool, crunchy, naturally sweet treat. Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid FriendlyMakes 10 ‘donuts’Prep Time: 10 minutesCooking Time: 0 minutes Ingredients2 large pink lady apples3 tablespoons natural 100% peanut butter3 tablespoons of assorted toppingsRecipe1. Use an apple corer to remove the core of each apple. 2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  3. Place the apple slices cut side facing up onto a flat chopping board or plate. 4. Spread the top of each slice with peanut butter. 5. Sprinkle the assorted toppings on top of the peanut butter. 6. Serve the apple ‘donuts’ immediately and enjoy!Summing UpSnacking doesn’t have to be boring or full of hidden gluten and added sugar. With these gluten-free ideas, you can give your kids treats that are tasty, nutritious, and easy to prepare. By swapping in wholesome, gluten-free ingredients, you’re not only keeping snack time fun but also helping your little ones get the energy and nutrients they need to grow, play, and thrive. So grab your favourite ingredients, get the kids involved, and make snack time a highlight of the day!Looking for more quick and nutritious snack ideas? Check out our Simple Snacks For Picky Eaters for easy-to-make options your kids will love.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Travelling with kids can be unpredictable. One minute they’re excited, the next they’re ‘starving’. And there’s science behind that. Children have a faster metabolic rate than adults, meaning they burn through energy (glucose) more quickly. Kids’ smaller stomachs and higher energy demands require them to eat more frequently to maintain stable blood sugar and mood levels. Add long hours of sitting, disrupted routines, and changes in air pressure or time zones, and it’s no wonder hunger hits harder on the go.That’s why packing the right travel snacks is more than a convenience; it’s a travel essential. In this blog, we’ll explore easy, healthy, and mess-free snacks that keep kids fuelled, focused, and fuss-free, whether you’re road-tripping, flying, or exploring somewhere new.Hit the Road Without the Snack Chaos!Travelling with kids can test anyone’s patience, especially when hunger strikes. Dr Nick Fuller’s Healthy Parents, Healthy Kids is your go-to guide for creating balanced, travel-friendly snacks and everyday options that keep everyone happy and energised. Learn how to plan, pack, and present food that turns both travel time and daily snack time into fun, stress-free moments.Make every day (and every trip) smoother and tastier. Grab your copy of Healthy Parents, Healthy Kids today for practical, science-backed snack ideas the whole family will love.Why Snacks Matter During a TripSnacks aren’t just fillers; they’re fuel for happy, healthy travels. Below are some reasons why keeping snacks handy is essential when you’re on the move:Kids burn energy faster than adults.   Children have a higher metabolic rate and smaller stomachs, meaning they need to refuel often to stay energised. Paediatric nutrition guidelines show that:Infants (0–12 months) typically feed every 2–3 hours (8–12 times a day)Toddlers (1–2 years) need 3–4 meals plus 1–2 snacks offered every 1.5–2 hoursPreschoolers (2–5 years) do best with three main meals and healthy snacks in betweenThese frequent eating patterns support steady energy, healthy growth, and better mood regulation, especially during long trips when routines are disrupted.Travel throws off eating routines. Delayed meals, airport queues, or long drives can all mess with normal eating schedules. Having healthy snacks prevents those hunger crashes (and the crankiness that follows).Long trips affect hydration and digestion. Research found that sitting for long periods, like in planes or cars, can reduce circulation and hydration. Light, water-rich snacks (think fruit, yoghurt, or veggie sticks) help kids stay comfortable and regular on the go.Balanced snacks support calm, steady moods. Options with complex carbs, fibre, and protein, such as wholegrain crackers with cheese or a banana with peanut butter, help regulate blood sugar and serotonin, keeping kids relaxed and satisfied.Snacks make travel smoother for everyone. When kids are well-fed, they’re less likely to get restless, nauseous, or moody and that means a happier trip for the whole family.8 Best Travel Snacks to Pack for KidsNow that we know why snacks are so important, let’s talk about the fun part: what to pack. The best travel snacks for kids are easy to eat, mess-free, and full of slow-burning energy to keep them going between stops. Be it flying, road-tripping, or catching a ferry, these tasty options tick all the boxes for nutrition, convenience, and happy tummies.Spinach MuffinsThese savoury spinach muffins are perfect for travel: soft, cheesy, and packed with hidden greens that even picky eaters won’t notice. Their mild flavour and mess-free size make them ideal for snacking on the go. Bake them in a mini muffin tray for easy, grab-and-go portions that stay fresh in lunchboxes or travel containers. Nutritious, filling, and fuss-free, exactly what you need for smooth, snack-happy trips.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. 3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough textured muffin. 5. Scoop the muffin mixture into the prepared muffin trays. 6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy!Baby Banana MuffinsSoft, naturally sweet, and perfectly sized for little hands, these baby banana muffins make a fantastic travel snack for toddlers and young kids. Bananas are rich in natural energy and potassium, helping keep kids fuelled and satisfied on the go. Bake a batch ahead and store them in the freezer. They’ll thaw beautifully in your travel bag for an easy, wholesome bite between stops.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 24 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray½ cup milkJuice of ½ a lemon2 large overripe bananas2 eggs¼ cup Greek yoghurt1/3 cup olive oil1 ¾ cups wholemeal self-raising flourSprinkle of cinnamon Recipe1. Preheat the oven to 160°C. Grease two 12-hole mini muffin trays with olive oil spray, then set aside. 2. Add the lemon juice to the milk and set aside. 3. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.4. Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.5. Add the Greek yoghurt and olive oil to the banana mixture. Pour in the milk and lemon juice mixture. Mix until well combined. 6. Add in the flour and cinnamon, then mix gently until just combined. Mixing gently and avoiding overmixing the muffin batter will result in a light and spongey muffin texture. 7. Spoon the muffin batter evenly into the mini muffin tins. Place into the oven and bake for 15 minutes, until risen and lightly golden brown. 8. Remove the muffins from the oven. Allow to cool for 5 minutes before removing the muffins from the trays. Allow the muffins to cool completely, then serve and enjoy!Lemon and Blueberry Cheesecake Overnight OatsThese creamy lemon and blueberry cheesecake overnight oats are a delicious make-ahead travel snack that tastes like dessert but fuels like breakfast. Packed with fibre, protein, and antioxidants, they keep kids full and energised during long trips. Prepare them in small jars the night before, pop on the lids, and you’ve got a mess-free, spoonable snack ready for the road, no reheating, no fuss, just pure yum.Type: Vegetarian, BreakfastServes 2Prep Time: 5 minutes (+overnight refrigeration) Cooking Time: 0 minutesIngredients1 cup rolled oats1 cup milk¾ cup reduced fat cottage cheeseZest of 1 lemonBlueberries, to serveRecipe1. Combine the oats, milk, cottage cheese and lemon zest in a medium bowl.  2. Stir everything together until well combined.  3. Divide the mixture between 2 serving bowls, or containers if taking on the go. 4. Place into the fridge overnight. Top with blueberries before serving and enjoy!Banana Oat BarsThese chewy banana oat bars are a naturally sweet, filling travel snack that both kids and parents will love. Made with wholesome oats and bananas, they’re packed with slow-release energy to keep little travellers satisfied between stops. Easy to pack and mess-free, they hold up well on long trips. Just pop them in a container or reusable bag for a simple, nutritious bite on the go.Type: Vegetarian, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 15 barsPrep Time: 10 minutesCooking Time: 30 minutes Ingredients2 overripe bananas1 egg1/3 cup olive oil2 tablespoons honey, plus extra to serve (optional)1 heaped tablespoon natural 100% peanut or almond butter1 cup rolled oats½ cup wholemeal self-raising flour1 tablespoons pumpkin seeds (pepitas), plus extra to serve (optional)1 tablespoon sunflower seeds, plus extra to serve (optional)2 tablespoons goji berries, or other dried fruitRecipe1. Preheat the oven to 180°C. Line a square baking tin with baking paper.  2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the olive oil, honey and peanut butter, and mix well to combine. 4. Gently stir through the rolled oats, flour, pumpkin seeds, sunflower seeds and goji berries. 5. Pour the batter into your square baking tin. Place into the oven and bake for 30 minutes, until golden and firm to the touch. 6. Remove from the oven and allow to cool completely in the tin. Once cool, remove from the tin and slice into 15 bars. 7. Optional: drizzle with honey and sprinkle with extra pumpkin seeds and sunflower seeds before serving. Enjoy!Date Choc BarsThese chocolate-stuffed dates are a fun, travel-friendly twist on a Snickers bar: sweet, chewy, and satisfyingly wholesome. Packed with fibre, healthy fats, and natural sweetness, they give kids a steady energy boost without the sugar crash. Perfect for road trips or flights, these bite-sized treats store well in an airtight container for up to a week, making them an easy grab-and-go option for your next family adventure. Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 datesPrep Time: 10 minutesCooking Time: 0 minutes (+2hrs refrigeration) Ingredients10 Medjool dates10 almonds, roasted10 teaspoons 100% natural peanut butter120g 80% dark chocolate¼ cup slivered almonds, roasted and choppedRecipe1. Use a small knife to slice each date open length wise and remove the pit. You don’t want to cut all the way through the date, just along one side so that you can remove the pit. 2. Stuff one roasted almond into each date, in place of the pit. 3. Add one teaspoon of peanut butter into each date, adding it into the middle cavity where you have stuffed the roasted almond. 4. Gently pinch each side of the date together to stick the edges together slightly.  5. Place the dates into the fridge whilst you melt the chocolate.  6. Break the chocolate into small pieces and place into a heatproof bowl. Place into the microwave and heat in 15 second increments. Remove the chocolate from the microwave and stir before heating again. 7. Once the chocolate is just melted, remove from the microwave and stir until smooth. Be careful not to overheat the chocolate as it will turn lumpy. 8. Remove the dates from the fridge. Use a fork to dip one date into the melted chocolate. Ensure the date is evenly coated in a thin layer of chocolate, and allow any excess to drip from the fork back into the bowl. 9. Place the date onto a plate lined with baking paper. Repeat steps 8 and 9 until all the dates are coated in chocolate. Sprinkle the dates with the slivered almonds. 10. Place the dates into the fridge for at least 2 hours until set. Once removed from the fridge, serve immediately and enjoy!Banana Oat CookiesThese soft and chewy banana oat cookies are a wholesome snack your kids will love on the go! Made with just four simple ingredients, they’re naturally sweet, filling, and perfect for keeping little tummies satisfied during road trips, flights, or park adventures. Swap the chocolate chips for chopped dark chocolate, almonds, or walnuts for a fun twist, and store them in the fridge to keep fresh all week, ready whenever travel calls.Type: Vegetarian, Contains Nuts, Snacks, Kid FriendlyMakes 15 cookiesPrep Time: 10 minutesCooking Time: 15 minutes Ingredients2 large overripe bananas½ cup natural 100% peanut butter1 cup rolled oats¼ cup dark chocolate chips Recipe1. Preheat the oven to 180°C. Line 2 baking trays with baking paper. 2. Add the bananas to a mixing bowl and use a fork to mash. 3. Add in the peanut butter and oats and mix well to combine. Leave the mixture to sit for 5 minutes to allow it to thicken.4. Scoop tablespoons of the mixture onto the prepared baking trays. Use a spoon to flatten and shape the mixture into a rough circle.5. Sprinkle the chocolate chips on top of the cookies. 6. Place the cookies into the oven and bake for 15 minutes, until set and slightly golden. 7. Allow to cool on the baking trays, then enjoy.Hot Cross Bun Bliss BallsThese bite-sized delights pack all the cosy flavours of a hot cross bun into a travel-friendly snack! With warm spices, dried fruit, and natural sweetness, they’re perfect for keeping kids satisfied during car trips, picnics, or park adventures. Keep a batch in the fridge or a cooler for an easy grab-and-go treat the whole family can enjoy on the move.Type: Vegetarian, Vegan, Dairy Free, Contains Nuts, Snacks, Kid FriendlyMakes 15 bliss ballsPrep Time: 15 minutes (+3 hours refrigeration) Cooking Time: 0 minutes Ingredients1 ripe banana½ cup almond butter1 cup rolled oats1 tablespoon chia seeds¼ teaspoon Mixed spice½ teaspoon cinnamonZest of 1 orange2 tablespoons mixed dried fruit and peelRecipe1. Line a large baking trays with baking paper. 2. Add the banana to a mixing bowl and use a fork to mash. Make sure the banana is nice and ripe, meaning it is soft enough to mash easily. Add in the almond butter and mix until smooth. 3. Add the rolled oats, chia seeds, mixed spice, cinnamon, and orange zest. Mix well to combine.  4. Stir in the mixed dried fruit. If the mixture feels too dry, you can add one tablespoon of water or orange juice. The mixture should be only slightly sticky. If it is too wet or sticky it will make it tricky to roll into balls. 5. Leave the mixture to sit for 5-10 minutes to allow it to thicken slightly.6. Scoop a heaped tablespoon of the mixture and roll it into a ball. Place onto the lined baking tray. Repeat with the remaining mixture until you have approximately 15 bliss balls. 7. Transfer the bliss balls to the fridge. Refrigerate for at least 3 hours until firm. 8. Enjoy!Festive Stuffed StrawberriesThese stuffed strawberries are a fun, healthy snack that’s perfect for little hands on the go! With bright red cranberries and green pistachios, they’re as festive as they are tasty, great for road trips, picnics, or park adventures. Prepare them just before heading out to keep them fresh and ready for an easy, mess-free treat the kids will love. Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 strawberriesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 medium to large strawberries10 heaped teaspoons cottage cheese¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipe1. Use a small sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. 2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 3. Chop the pistachios and dried cranberries into small pieces. 4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Summing UpSnacking on the go doesn’t have to mean sugary, processed options. With these easy, wholesome recipes, you can keep kids happily fuelled during car trips, flights, or park adventures. Prep ahead, pack smart, and you’ll have a stash of tasty, mess-free snacks that make travel days smoother and more enjoyable for the whole family.Traveling with picky eaters? Discover more practical tips and snack ideas to keep your little ones satisfied on the go. Read How To Travel With Picky Eaters.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

It’s almost bedtime, and suddenly: ‘Mum, I’m hungry!’ Sound familiar? The pre-sleep snack request is practically universal. But here’s the thing: choosing the right bedtime snacks for kids can actually help them fall asleep faster and stay asleep longer.According to studies, foods containing tryptophan and magnesium may support melatonin production, the hormone that regulates sleep. Natural sources of these nutrients include bananas, yoghurt, almonds, oats, and turkey all known to help calm the body and prepare it for rest.Ready to make bedtime smoother and sleep a little sweeter? In this guide to bedtime snacks for kids, we’ll share evidence-based snack ideas that are not only delicious but also designed to promote calm, restful sleep. Let’s dive in.Turn Nighttime Snacking into Calm, Healthy MomentsIf bedtime snacks often lead to fuss, you’ll love the approach in Healthy Parents, Healthy Kids by Dr Nick Fuller. Backed by science and packed with parent-friendly advice, this guide helps you choose nourishing options that keep little tummies happy without the sugar rush.Transform bedtime into a peaceful routine. Grab your copy of Healthy Parents, Healthy Kids today and discover how to make every snacktime, and sleeptime, stress-free.Easy Bedtime Snacks for KidsChoosing the right bedtime snacks is all about balance: something light enough not to disrupt sleep, but nourishing enough to keep little tummies satisfied through the night. Here are some healthy snack ideas your kids will actually look forward to before bed.Mini Baked Oat CupsThese mini baked oat cups make a cosy and wholesome bedtime snack for kids. Lightly sweet, filling, and full of sleep-friendly ingredients like oats and milk. They can be made ahead of time and stored in the fridge for a few days, or in the freezer for up to a few weeks. Warm them up before bed for a comforting little treat that helps kids wind down and sleep soundly.Type: Vegetarian, Gluten Free, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 18 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray, for greasing2 overripe bananas1 egg½ cup milk2 cups rolled oatsPinch of cinnamon¾ cup frozen raspberries, thawedRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. 2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the milk and the rolled oats. Stir until all ingredients are combined. 4. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. 5. Use a tablespoon to scoop the oat mixture into the muffin trays. Ensure that the oat mixture fills each muffin tray hole to the top. 6. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. 7. Let the oat cups sit in the tray for 5 minutes, then remove from the mini muffin tray and allow the oat cups to cool. Enjoy!Spinach MuffinsThese savoury spinach muffins are a great way to sneak in extra greens before bedtime. Soft, cheesy and mild in flavour, they make a nourishing evening snack that won’t overload little tummies. Bake them in a mini muffin tray for the perfect kid-sized portion, ready to reheat for a warm, satisfying bite before lights out.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces.3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough textured muffin. 5. Scoop the muffin mixture into the prepared muffin trays. 6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy!Baby Banana MuffinsSoft, naturally sweet, and just the right size for little hands, these baby banana muffins make a gentle bedtime snack for toddlers and young kids. Bananas are rich in magnesium and tryptophan, nutrients that may help promote better sleep. Bake a batch ahead and store them in the freezer for up to 2–3 weeks, ready to warm up for a cosy pre-bed treat.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 24 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray½ cup milkJuice of ½ a lemon2 large overripe bananas2 eggs¼ cup Greek yoghurt1/3 cup olive oil1 ¾ cups wholemeal self-raising flourSprinkle of cinnamon Recipe1. Preheat the oven to 160°C. Grease two 12-hole mini muffin trays with olive oil spray, then set aside. 2. Add the lemon juice to the milk and set aside. 3. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.4. Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.5. Add the Greek yoghurt and olive oil to the banana mixture. Pour in the milk and lemon juice mixture. Mix until well combined. 6. Add in the flour and cinnamon, then mix gently until just combined. Mixing gently and avoiding overmixing the muffin batter will result in a light and spongey muffin texture. 7. Spoon the muffin batter evenly into the mini muffin tins. Place into the oven and bake for 15 minutes, until risen and lightly golden brown. 8. Remove the muffins from the oven. Allow to cool for 5 minutes before removing the muffins from the trays. Allow the muffins to cool completely, then serve and enjoy!Banana Oat BarsThese chewy banana oat bars are a naturally sweet and satisfying bedtime snack for kids (and parents too!). Packed with oats and bananas, both known for their sleep-supporting nutrients like magnesium and tryptophan, they help calm little bodies before bed. Store them in the fridge for up to a week for an easy, grab-and-go night-time nibble.Type: Vegetarian, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 15 barsPrep Time: 10 minutesCooking Time: 30 minutes Ingredients2 overripe bananas1 egg1/3 cup olive oil2 tablespoons honey, plus extra to serve (optional)1 heaped tablespoon natural 100% peanut or almond butter1 cup rolled oats½ cup wholemeal self-raising flour1 tablespoons pumpkin seeds (pepitas), plus extra to serve (optional)1 tablespoon sunflower seeds, plus extra to serve (optional)2 tablespoons goji berries, or other dried fruitRecipe1. Preheat the oven to 180°C. Line a square baking tin with baking paper.  2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the olive oil, honey and peanut butter, and mix well to combine. 4. Gently stir through the rolled oats, flour, pumpkin seeds, sunflower seeds and goji berries. 5. Pour the batter into your square baking tin. Place into the oven and bake for 30 minutes, until golden and firm to the touch. 6. Remove from the oven and allow to cool completely in the tin. Once cool, remove from the tin and slice into 15 bars. 7. Optional: drizzle with honey and sprinkle with extra pumpkin seeds and sunflower seeds before serving. Enjoy!Lemon Loaf CakeThis soft, zesty lemon loaf makes a lovely evening treat for kids and the whole family. Lightly sweet and soothing, it’s perfect for winding down after dinner, especially with a warm glass of milk. Bake it ahead and enjoy a slice as a cosy bedtime snack to end the day on a comforting note.Type: VegetarianServes 8Prep Time: 5 minutesCooking Time: 45 minutesIngredients1 cup plain Greek yoghurt 3 eggs½ cup honey½ cup olive oil2 lemons – juiced, plus 2 teaspoons lemon zest1 ½ cups self-raising wholemeal flour½ teaspoon saltRecipe1. Preheat the oven to 180°C and line a 24cm loaf tin with baking paper or olive oil spray.2. In a medium mixing bowl add the yoghurt, eggs, honey, olive oil, lemon juice and lemon rind. Use a whisk to combine. 3. In another mixing bowl, combine the flour and salt. Make a well in the centre and pour in the wet ingredient mix. Use a whisk to slowly incorporate everything together, ensuring there are no lumps. 4. Pour the mixture into the loaf tin and bake for approximately 45 minutes, until slightly golden and cooked through (check the cake is cooked by inserting a wooden skewer into the middle, if it comes out clean then the cake is cooked). Apple Slice DonutsThese colourful apple slice ‘donuts’ make a fun and refreshing bedtime snack that’s light yet satisfying. Simply spread peanut butter or yoghurt on crisp apple rings and top with granola, sunflower seeds, or a sprinkle of dark chocolate chips. They’re cool, crunchy, and full of natural sweetness, the perfect way to end the day on a healthy, happy note.Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid FriendlyMakes 10 ‘donuts’Prep Time: 10 minutesCooking Time: 0 minutes Ingredients2 large pink lady apples3 tablespoons natural 100% peanut butter3 tablespoons of assorted toppingsRecipe1. Use an apple corer to remove the core of each apple. 2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  3. Place the apple slices cut side facing up onto a flat chopping board or plate. 4. Spread the top of each slice with peanut butter. 5. Sprinkle the assorted toppings on top of the peanut butter. 6. Serve the apple ‘donuts’ immediately and enjoy!Final ThoughtsA little snack before bed doesn’t have to mean sugary treats or late-night energy bursts. The key is choosing nutrient-rich foods, like oats, yoghurt, bananas, and nuts, that help relax the body and support steady sleep. With the right bedtime snacks, you can turn those ‘I’m hungry!’ moments into calm, cosy routines that set kids up for a peaceful night’s rest.So next time the evening munchies strike, skip the processed snacks and reach for one of these easy, science-backed bites. Small, simple, and delicious, they’re the perfect recipe for happy tummies and sweeter dreams.Looking for more quick, fuss-free snack options that won’t derail bedtime? Try our Quick Fruit Snack Ideas For Picky Kids.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

When the Aussie summer hits, kids seem to spend every second outdoors splashing, running, and demanding snacks every five minutes. But keeping them fuelled without resorting to endless ice cream can be tricky. That’s where clever summer snacks come in.In this post, we’re diving into the best summer snacks for kids that keep little tummies happy and hydrated. Studies say that children aren’t as efficient at cooling down as adults, which means they’re more prone to overheating and dehydration during play or sport in hot weather. Staying hydrated with plenty of cold water and water-rich foods like watermelon, cucumber, and yoghurt helps their bodies cool off and keeps energy levels steady.Whether you’re packing for a beach day or stocking the fridge for the school holidays, these snack ideas will make you the hero of snack time. Grab your esky and read on for cool, healthy, and fun summer snacks your kids will actually eat.Keep Summer Snacks Cool, Fun and Nutritious!Hot days call for healthy bites that keep kids energised and happy. Healthy Parents, Healthy Kids by Dr Nick Fuller shares clever ways to make wholesome snacks exciting, even during summer break. From smart swaps to playful food ideas, this guide helps you encourage healthy choices, no nagging required.Make summer snacking simple and stress-free. Grab your copy of Healthy Parents, Healthy Kids today and keep your little ones cool, nourished and smiling.9 Quick Summer Snacks For KidsWhen the heat kicks in, kids crave snacks more than ever. These 9 quick summer snacks for kids will keep them full, energised, and cool, all with minimal kitchen time.Strawberry Chocolate BarkThis fruity twist on chocolate bark makes a fun, summer-ready snack for kids. Sweet strawberries add a burst of freshness to creamy chocolate, making it a perfect cool treat for hot days. Store it in an airtight container in the fridge and serve chilled for a refreshing bite anytime. Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyServes 5Prep Time: 10 minutes (+2hrs refrigeration)Cooking Time: 0 minutes Ingredients1 punnet strawberries3 tablespoons natural 100% peanut butter100g 80% dark chocolate Recipe1. Line a baking tray with baking paper. 2. Wash the strawberries and pat dry with paper towel to remove any excess moisture. 3. Thinly slice the strawberries and arrange the slices in a single layer on the tray. Try to fit the slices as close together as possible so there are no gaps in between. 4. Place the peanut butter into a small bowl and microwave for 15 second increments until the peanut butter is thin and runny. Spread the peanut butter in a thin layer on top of the strawberries. 5. Place into the fridge for at least 1 hour to set. 6. Break the chocolate into small pieces and place into a small bowl. Microwave in 15 second increments, stirring in between, until melted. 7. Spread the melted chocolate in a thin layer on top of the peanut butter. It won’t be perfectly even, but ensure that all the strawberries are covered. 8. Place into the fridge for at least 1 hour until the chocolate is set. 9. Use a large knife to cut the strawberry bark into roughly 10 square pieces. 10. Eat immediately and enjoy.Apple Slice DonutsThese colourful apple slice ‘donuts’ are a fun, refreshing twist on a classic snack, perfect for hot summer afternoons! Simply spread peanut butter or yoghurt on crisp apple rings and let the kids go wild with toppings like granola, sunflower seeds, or dark chocolate chips. They’re cool, crunchy, and packed with goodness for an easy summer snack everyone will love.Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid FriendlyMakes 10 ‘donuts’Prep Time: 10 minutesCooking Time: 0 minutes Ingredients2 large pink lady apples3 tablespoons natural 100% peanut butter3 tablespoons of assorted toppingsRecipe1. Use an apple corer to remove the core of each apple. 2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  3. Place the apple slices cut side facing up onto a flat chopping board or plate. 4. Spread the top of each slice with peanut butter. 5. Sprinkle the assorted toppings on top of the peanut butter. 6. Serve the apple ‘donuts’ immediately and enjoy!Banana Oat Cookies These soft and chewy banana oat cookies make the perfect wholesome snack for sunny days! Made with just four simple ingredients, they’re naturally sweet,filling, and great for on-the-go energy during summer adventures. Swap the chocolate chips for chopped dark chocolate, almonds, or walnuts for a fun twist,and store them in the fridge to keep fresh all week long.Type: Vegetarian, Contains Nuts, Snacks, Kid FriendlyMakes 15 cookiesPrep Time: 10 minutesCooking Time: 15 minutes Ingredients2 large overripe bananas½ cup natural 100% peanut butter1 cup rolled oats¼ cup dark chocolate chips Recipe1. Preheat the oven to 180°C. Line 2 baking trays with baking paper. 2. Add the bananas to a mixing bowl and use a fork to mash. 3. Add in the peanut butter and oats and mix well to combine. Leave the mixture to sit for 5 minutes to allow it to thicken.4. Scoop tablespoons of the mixture onto the prepared baking trays. Use a spoon to flatten and shape the mixture into a rough circle.5. Sprinkle the chocolate chips on top of the cookies. 6. Place the cookies into the oven and bake for 15 minutes, until set and slightly golden. 7. Allow to cool on the baking trays, then enjoy.Hot Cross Bun Bliss BallsThese bite-sized beauties bring all the cosy flavours of a hot cross bun into a cool, summer-friendly snack. Packed with warm spices, dried fruit, and natural sweetness, they’re perfect for when you want that Easter vibe without turning on the oven. Keep a batch in the fridge for an easy grab-and-go treat the whole family will love.Type: Vegetarian, Vegan, Dairy Free, Contains Nuts, Snacks, Kid FriendlyMakes 15 bliss ballsPrep Time: 15 minutes (+3 hours refrigeration) Cooking Time: 0 minutes Ingredients1 ripe banana½ cup almond butter1 cup rolled oats1 tablespoon chia seeds¼ teaspoon Mixed spice½ teaspoon cinnamonZest of 1 orange2 tablespoons mixed dried fruit and peelRecipe1. Line a large baking trays with baking paper. 2. Add the banana to a mixing bowl and use a fork to mash. Make sure the banana is nice and ripe, meaning it is soft enough to mash easily. Add in the almond butter and mix until smooth. 3. Add the rolled oats, chia seeds, mixed spice, cinnamon, and orange zest. Mix well to combine.  4. Stir in the mixed dried fruit. If the mixture feels too dry, you can add one tablespoon of water or orange juice. The mixture should be only slightly sticky. If it is too wet or sticky it will make it tricky to roll into balls. 5. Leave the mixture to sit for 5-10 minutes to allow it to thicken slightly.6. Scoop a heaped tablespoon of the mixture and roll it into a ball. Place onto the lined baking tray. Repeat with the remaining mixture until you have approximately 15 bliss balls. 7. Transfer the bliss balls to the fridge. Refrigerate for at least 3 hours until firm. 8. Enjoy!Festive Cheese TreesFestive Cheese TreesThese adorable festive cheese trees aren’t just for Christmas. They make a fun, protein-packed summer snack too! Arrange them on a colourful grazing board with fresh fruit, veggie sticks, and a side of homemade hummus for a balanced and eye-catching platter. Perfect for holiday gatherings, picnics, or backyard snack time with the kids.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 8 treesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients8 individual light cheese wedges2 tablespoons dukkah seed/spice mix2 long sprigs fresh rosemary, cut into quartersRecipe1. Unwrap each individual cheese triangle. 2. Sprinkle the dukkah onto a small flat plate. Press each cheese triangle into the dukkah mix to coat one side of the cheese. 3. Take one quarter piece of the rosemary sprig and press into the base of the cheese triangle, to make the stem of the tree. 4. Repeat for each cheese triangle. 5. Arrange the cheese trees onto a festive serving plate. Serve immediately and enjoy!Chocolate StarsThese shiny little chocolate stars are a festive favourite turned summer snack! Made with simple, wholesome ingredients, they’re an easy way to add a touch of holiday magic to your kids’ snack time. Mix and match fillings to suit your crew. Try red and green fruits, coconut, or crushed nuts for a fun and colourful twist.Type: Vegetarian, Kid Friendly Makes 12 starsPrep Time: 10 minutes Cooking Time: 0 minutes (+2 hours refrigeration) Ingredients1x 12-hole star shaped silicone chocolate mould or ice cube tray1x 200g block dark chocolate½ cup selection of dried fruits and nuts (we chose toasted slivered almonds, pistachios, white chocolate chips and dried cranberries)Recipe1. Break up the chocolate into small pieces and place into a heatproof bowl. 2. Melt the chocolate slowly in the microwave in 20 second bursts, stirring often, until melted. Alternatively, place the bowl of chocolate over a pot of simmering water and stir often until melted. 3. Using approximately half of the dried fruit and nut selection, sprinkle each star shaped hole of the chocolate mould or ice cube tray with your selection of dried fruits and nuts. 4. Pour enough melted chocolate into each star shaped hole to cover the fruit and nuts. Sprinkle each star shaped hole with the remaining fruit and nuts, then top each with the remaining melted chocolate. 5. Hold the ends of the chocolate mould or ice cube tray and firmly tap onto the bench a few times to release any air bubbles.6. Place the chocolate tray into the fridge to set for at least 2 hours. Remove the stars from the mould and keep in the fridge until ready to serve, as they will melt quickly. Enjoy! Christmas Trail MixThis festive trail mix brings a merry twist to a classic snack, perfect for summer road trips, picnics, or Christmas movie nights! Packed with crunchy nuts, chewy dried fruit, and a sprinkle of festive colours, it’s a fun and fuss-free option you can make ahead. Store it in an airtight container and enjoy a handful of holiday cheer whenever hunger strikes.Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Snacks, Contains NutsMakes approximately 12 servesPrep Time: 5 minutesCooking Time: 20 minutes Ingredients2 cups of assorted nuts, seeds, and dried fruits.(We have chosen whole almonds, cashews, pistachios, sunflower seeds, pepitas and dried cranberries)Recipe1. Preheat oven to 180°C. Line two baking trays with baking paper.2. Arrange the nuts and seeds on the baking paper in a single layer. 3. Place into the oven for 15-20 minutes, until lightly toasted.4. Remove from the oven and allow to cool completely on the baking trays. 5. Once cooled, mix in the dried cranberries. Transfer the trail mix to an airtight container. 6. Enjoy!Strawberry Banana SantasThese adorable strawberry banana Santas are the ultimate festive summer snack for kids! Made with fresh fruit and a touch of creativity, they’re perfect for parties, picnics, or a healthy holiday treat. Quick to assemble, naturally sweet, and full of cheer, they’ll disappear from the plate fast.Type: Vegetarian, Gluten Free, Kid Friendly Makes 12Prep Time: 10 minutes Cooking Time: 0 minutes Ingredients12 medium sized strawberries1 large banana 2 tablespoons cottage cheese24 black sesame seedsRecipe1. Slice the stem/leaves off the strawberries to create a flat base for each strawberry. Make another slice parallel to the base, approximately half a centimetre thick. 2. Slice the banana into 12 slices, approximately half a centimetre thick. 3. Place the bottom piece of a strawberry onto a plate. Spread with some cottage cheese to create Santa’s beard. Top with one slice of banana, then the remaining piece of strawberry.  4. Top each strawberry ‘hat’ with a small dollop of cottage cheese. Arrange two black sesame seeds as ‘eyes’ onto the slice of banana. 5. Repeat with the remaining ingredients to create 12 Santas.6. Serve immediately and enjoy.Mango Chia PuddingsThese vibrant mango chia puddings are the ultimate summer breakfast or snack — cool, creamy, and bursting with tropical flavour. Layered with sweet, juicy mangoes and smooth chia pudding, they’re packed with fibre and omega-3s to keep little tummies full and happy. Make a batch ahead, store them in jars, and you’ve got a refreshing grab-and-go option for busy summer mornings. Type: Vegetarian, Gluten Free, Kid FriendlyServes 4Prep Time: 10 minutes (+ 3 hours refrigeration) Cooking Time: 0 minutes Ingredients½ cup chia seeds1 ¼ cups milk1 tablespoon honey2 cups Greek yoghurt2 cups frozen mango, chopped1 cup waterChopped fruit or nuts/seeds to top the chia puddings (optional)Recipe1. Add the chia seeds, milk, and honey to a mixing bowl. Stir well to combine, then place into the fridge for at least 3 hours until thickened. The chia seeds should soak up the liquid and create a pudding-like consistency. 2. Meanwhile, add the Greek yoghurt, frozen mango, and water to a blender. Blend well to combine. Place into the fridge until required. 3. Once the chia pudding has set, remove it from the fridge along with the blended mango mixture. Layer the chia pudding and mango mixture between 4 small jars. 4. Store jars in the fridge until ready to serve. Top each jar with fresh fruit or nuts/seeds if desired. 5. Serve and enjoy!Wrapping It UpSummer snacks don’t have to mean sugar rushes and sticky fingers. With a little creativity, they can be cool, healthy, and totally kid-approved. These recipes make it easy to keep your little ones fuelled and refreshed all season long.The best part? Most of these snacks can be prepped ahead, popped in the fridge, and enjoyed on the go, perfect for busy summer days at the park, pool, or beach. So grab your ingredients, get the kids involved, and make snack time the highlight of your summer!Keep snack time cool and colourful this summer! Try these Innovative Salad Ideas for Kids That Make Veggies Fun. Fresh, light, and perfect for warm days.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Getting kids to eat vegetables can sometimes feel like an impossible mission. Yet, veggies are packed with essential vitamins, minerals, and fibre that support growth, immunity, and overall health. The problem? Most Aussie kids aren’t hitting their daily veggie targets. Around 96% of children and adolescents aged 2–17 fail to meet the recommended daily servings of vegetables according to the Australian Institute of Health and Welfare. For parents navigating picky eating, ‘hidden veggies’ can be a clever trick to boost nutrition without battles at the dinner table. This guide discusses why kids resist veggies, which ones are easiest to sneak in, and practical techniques to make veggies a stealthy part of your child’s diet.Tired of Hiding Veggies in Meals? Learn Smarter Strategies That Work.Sneaking vegetables into meals only works for so long. Dr Nick Fuller’s Healthy Parents, Healthy Kids teaches parents how to build a positive relationship between kids and veggies, without all the hiding and trickery. His techniques help children accept and enjoy vegetables in a natural, stress-free way.End the veggie battles for good. Grab your copy of Healthy Parents, Healthy Kids today and start building lasting healthy habits.Why Kids Need Their VeggiesVegetables are more than just side dishes. They’re nutritional powerhouses. According to the Australian Dietary Guidelines, children aged 4–8 should aim for 4–5 servings of vegetables daily, while those aged 9–13 should get 5–5.5 servings.Vegetables provide vitamins A, C, K, folate, and minerals like potassium, all crucial for growth and bone health. They also supply fibre, which supports healthy digestion and helps maintain a healthy weight. Studies show children with higher vegetable intake have better cognitive development and reduced risk of chronic diseases later in life.Despite this, many children fall short. This is where hidden veggies come to the rescue. They help children get essential nutrients without the stress of forced eating.Why Kids Resist VeggiesGetting kids to happily tuck into a plate of greens isn’t always easy. There are several reasons why veggies get a bad rap among little ones.Bitter or earthy tasteSome vegetables naturally taste bitter, like broccoli, kale, or spinach. Kids are more sensitive to bitter flavours than adults, which can trigger rejection. According to research, early exposure and repeated tasting can help children adapt, but the initial resistance is very real.Strong smellA sharp or pungent smell, like that of cauliflower or Brussels sprouts, can be off-putting. Kids’ olfactory senses are heightened, so strong aromas can immediately signal 'yuck' before they even taste the veggie.Texture feels 'weird'Some vegetables have textures that are unfamiliar or slimy to children, such as cooked mushrooms or cooked zucchini. This unfamiliarity can create reluctance to try new foods, but repeated exposure helps. Children gradually accept new textures as their chewing skills develop, often becoming comfortable with firmer or more complex textures between 12 and 36 months.Bright colours trigger suspicionOddly coloured veggies, like purple cabbage or orange pumpkin, can be visually suspicious. Children often associate bright colours with candy or 'unsafe' foods, making them hesitant.Fear of new foodsNeophobia, or the fear of new foods, peaks in early childhood. It’s a normal developmental stage but can make introducing vegetables a challenge.Preference for sweet or salty flavoursMany kids naturally prefer sweet and salty tastes, which vegetables often lack. This preference can make vegetables less appealing compared with processed snacks.Negative experience with a veggiePast negative experiences, like being forced to eat a disliked veggie, can create long-lasting resistance. Positive exposure and hidden vegetable strategies can help reverse these aversions over time.Veggies You Can Sneak Into MealsNot all vegetables are created equal when it comes to sneaky nutrition. Some are naturally sweeter, softer, or more versatile in dishes, making them perfect for hiding.Carrots: Carrots are naturally sweet and blend well into muffins, pasta sauces, and even meatballs. Their vibrant colour can brighten a dish without standing out in flavour.Zucchini: Zucchini is mild and soft when cooked, making it ideal for grating into pancakes, breads, or fritters. Its neutral taste helps it disappear into most savoury and sweet recipes.Spinach: Spinach is nutrient-dense and wilts down significantly when cooked. Pureeing it into sauces or blending into smoothies makes it almost undetectable.Cauliflower: Cauliflower can be transformed into mash, rice, or hidden in sauces. It’s an excellent low-carb, high-fibre alternative that adapts well to many flavours.Sweet potato: Naturally sweet, rich in beta-carotene, and soft when cooked, sweet potato can easily replace potatoes or be baked into snacks and patties.Pumpkin: Pumpkin’s smooth texture and natural sweetness make it ideal for soups, muffins, or sauces. Its mild taste means it blends seamlessly into both savoury and sweet dishes.Butternut squash: Similar to pumpkin, butternut squash works well roasted, mashed, or pureed. Its creamy texture adds moisture to baked goods and sauces.Beets: Beets add vibrant colour and a sweet, earthy flavour. Roasted or pureed into sauces, they can be disguised in burgers or cakes.Broccoli stems: While the florets may be strong-tasting, the stems are mild and can be grated into fritters or pasta sauces. They add fibre and nutrients without the intense taste.Peas: Sweet and soft peas are perfect for mashing into dips, sauces, or baked goods. Their flavour often goes unnoticed in mixed dishes.Kale: Kale can be blended into smoothies or finely chopped into sauces. Its high nutrient content makes it worth the effort, even if subtle in taste.Avocado: Creamy and mild, avocado can be added to smoothies, spreads, or desserts for a boost of healthy fats and vitamins.Mushrooms: Finely chopped or blended, mushrooms lend umami flavour to sauces, meat dishes, or veggie patties.Bell peppers: Mildly sweet when roasted or sautéed, bell peppers can be diced or pureed into sauces, soups, or omelettes.Cucumber: Cucumber works well grated into salads, sandwiches, or dips. Its mild flavour makes it versatile for snacks.Not sure what veggies to pick for your little ones? This video guide makes it super easy to know what to choose.Practical Tips to Hide Veggies in FoodOnce you’ve chosen your stealthy veggies, it’s time to get creative. There are countless ways to incorporate vegetables without anyone noticing.Puree into sauces or soupsBlending veggies into tomato sauces, curries, or soups adds nutrients without changing the overall taste or texture. A study found that children are more willing to try vegetables when they are blended into familiar dishes.Grate into batters or fillingsGrating zucchini, carrots, or sweet potato into cakes, muffins, and pancakes increases veggie intake while keeping flavours balanced.Finely chop and sautéSautéing finely chopped vegetables softens texture and mellows flavours, allowing them to blend into dishes like pasta, stir-fries, or fried rice.Mash into comfort foodsMashed pumpkin, cauliflower, or sweet potato can be stirred into mashed potatoes, risottos, or creamy polenta. The creamy texture hides the veggies perfectly.Swap with veggie alternativesUse cauliflower rice, zucchini noodles, or mashed sweet potato in place of traditional carb-heavy ingredients. This increases nutrient content and reduces refined carbs.Bake into treatsVeggie-based muffins, brownies, or cookies let kids enjoy sweet treats while getting extra vitamins. Carrot cake is a classic example that works every time.Layer inside dishesLasagne, shepherd’s pie, or casseroles are perfect for layering veggies between familiar ingredients, making them almost invisible.Stuff into patties or nuggetsMix finely chopped or grated veggies into meatballs, patties, or nuggets. The texture and taste blend seamlessly with protein.Blend into smoothies or milkshakesSpinach, avocado, pumpkin, or beetroot can be added to smoothies or milkshakes. The sweetness of fruits usually masks the taste entirely.Roll into wraps or quesadillasThinly sliced or grated vegetables can be tucked into wraps, quesadillas, or sandwiches. Kids often enjoy the novelty of rolled foods.Spread as dips or sandwich spreadsPureed veggies like pumpkin, carrot, or beetroot make colourful and tasty spreads. Pair with hummus or yoghurt for extra flavour.Freeze into popsiclesVeggies like carrot, pumpkin, or beet can be blended with fruit juice or yoghurt and frozen into popsicles, a fun, nutrient-packed snack.Struggling to sneak veggies into your kids’ meals? Discover clever ways with Top Hidden Vegetable Recipes For Picky Eaters — tasty, fuss-free, and kid-approved.When to Stop Hiding VeggiesWhile hidden veggies are a great start, the ultimate goal is for children to recognise, accept, and enjoy vegetables on their own. Gradually introduce whole veggies alongside hidden versions, encourage tasting, and offer positive experiences without pressure. Studies suggest repeated exposure, 8–10 times per new food, can significantly increase acceptance. Slowly reducing reliance on hidden methods helps children develop a healthy relationship with vegetables and a lifelong habit of eating a variety of foods.Wrapping UpHidden veggies aren’t about trickery. They’re about creating opportunities for children to get essential nutrients in a way that fits into busy family life. With clever choices, creative techniques, and patience, even the pickiest eaters can enjoy a variety of vegetables. Start small, mix them into familiar dishes, and gradually build confidence in whole foods. Over time, hidden veggies can pave the way to a future where kids enjoy vegetables as a normal, tasty part of everyday meals.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.