If your kid’s idea of a snack is whatever they can grab the fastest, like biscuits and chips, you are not alone. But little bodies need more than just quick fixes. Young children burn through energy at lightning speed, and their brains? They are growing at a wild pace. Research shows that by age three, a child’s brain is about 77% of its adult size. That is a lot of development, and good nutrition plays a huge role in fuelling it.

Not just brains, tiny tummies need frequent refuelling too. Kids aged 2–3 need around 1,000 to 1500 kcal a day, and with their small stomachs, they cannot pack it all into just three meals. That is where smart snacking comes in.

So, how do you serve up snacks that are both tasty and packed with nutrients? Let us dig in!

Winning Snacks for Picky Eaters—No More Mealtime Battles!

Struggling to find healthy snacks your child will actually eat? Healthy Parents, Healthy Kids by Dr Nick Fuller shares easy, nutrient-packed snack ideas perfect for growing kids.

From quick bites to on-the-go options, this guide helps you keep snack time both healthy and fuss-free. With Healthy Parents, Healthy Kids, you will always have a go-to list of snacks your little one will love. Get your copy today!

7 Nutritious Snacks for Young Children

Young children need snacks that provide energy, support their growing bodies, and fuel their development. The right snacks can also encourage healthy habits and help keep them satisfied between meals. These seven nutritious snacks are ideal for young children, offering a mix of essential nutrients to keep them happy and active.

Apple and Cinnamon Loaf

This wholesome apple and cinnamon loaf is the perfect snack for young children. Filled with natural sweetness from the apples and a touch of warmth from the cinnamon, it is a delicious and nutritious treat. 

Bonus: it freezes beautifully, so you can slice it into portions and keep it on hand for quick snacks. It is also a great option for sharing with friends, and easy to pack if you are on the go. Pair it with a drink and enjoy.

Type: Vegetarian, Snacks, Contains Nuts

Makes 1 loaf

Prep Time: 5 minutes 

Cooking Time: 20-30 minutes

Ingredients

• 1 cup rolled oats
• 1 cup wholemeal flour
• 1-2 teaspoons cinnamon
• 1 teaspoon baking powder
• 2 eggs
• 1 cup milk
• ¼ cup honey
• 2 tablespoons 100% maple syrup 
• 1 teaspoon vanilla essence/extract
• 2-3 large apples, cored and chopped into small pieces
• 12 walnut halves

Recipe

1. Preheat the oven to 190°C.
2. Line a small loaf shaped baking tin with baking paper.  
3. Pulse the rolled oats in a blender or food processor to create a flour. It does not need to be a fine flour. 
4. Add the oat flour to a large bowl. Add in the wholemeal flour, cinnamon, and baking powder. Stir to combine. 
5. In a small bowl whisk together the eggs, milk, honey, maple syrup and vanilla. 
6. Make a well in the centre of the dry flour ingredients, then pour in the whisked egg mixture. Add the chopped apples before mixing gently until just combined. Do not overmix as this will result in a tough texture.
7. Pour the loaf batter into the prepared baking tin. Arrange walnut halves over the top of the loaf. 
8. Place into the oven to bake for 20-30 minutes, until slightly golden on top. Insert a skewer into the middle of the loaf – if it comes out clean then the loaf is ready.
9. Allow the loaf to cool slightly before slicing and serving. Enjoy!

Apricot Choc Oat Bars

These apricot choc oat bars are an ideal snack for busy little ones. With the natural sweetness of apricots and a hint of chocolate, they are a tasty and satisfying option. Make a batch ahead of time, and package them individually so you are always prepared when hunger strikes. Perfect for keeping in your bag or lunchbox for a quick, healthy bite on the go.

Type: Vegetarian, Vegan, Lactose Free, Snacks

Makes 10 bars

Prep Time: 10 minutes

Cooking Time: 15-20 minutes

Ingredients

• ¾ cup pitted dates 
• 1 cup water
• ½ cup rolled oats
• ¼ cup shredded coconut
• 1 teaspoon cinnamon
• ½ cup pumpkin seeds
• ½ cup pepitas
• 2 tablespoons chia seeds
• 5 dried apricots, chopped into small pieces
• 50g 70% dark chocolate, chopped into small pieces

Recipe

1. Preheat the oven to 170°C and line a rectangular baking tin with baking paper.
2. Place the dates and water into a small saucepan over high heat and cook for approximately 5 minutes until the dates start to dissolve into the water. Turn off the heat and use a fork to mash the dates into a thick lumpy mixture. Set aside to cool.
3. Place all remaining ingredients into a mixing bowl, then stir through the date mixture until everything is well combined.
4. Press firmly into the baking tin and smooth the top. Bake for approximately 15-20 minutes until set and browned on top. Allow to cool in the tin before slicing into bars. Enjoy!

Banana and Chocolate Bliss Balls

Banana and chocolate bliss balls are a delicious and wholesome snack that kids will love. With protein and energy-boosting ingredients, these little bites offer a sweet treat without the sugar overload. They are perfect for keeping in the fridge, ready for when hunger strikes. Make a batch over the weekend, and store them in portioned containers to help with controlling how many you eat. These bliss balls are the ideal snack to satisfy cravings while giving kids the fuel they need.

Type: Vegetarian, Lactose Free

Makes 20

Prep Time: 10 minutes

Cooking Time: 18 minutes

Ingredients

• 2 large bananas
• 2 cups (200g) rolled oats
• 1 egg
• 2 tablespoons olive oil
• 3 tablespoons natural peanut butter (100% peanuts)
• 1 teaspoon vanilla extract
• 50g 70% cocoa dark chocolate, chopped

Recipe

1. Preheat the oven to 170°C and line a large baking tray with baking paper.
2. Mash the bananas in a large bowl, then add the remaining ingredients and mix well.
3. Form tablespoons of the mixture into balls.
4. Place the balls on the prepared baking tray and bake for 18 minutes. Serve warm or cold. 

Kimchi Pancake

Kimchi pancakes are a fun and flavourful way to introduce fermented foods to young children. Kimchi, made from fermented cabbage and seasoned with chilli, garlic, and ginger, is packed with beneficial bacteria that support gut health. This tangy and savoury dish is easy to make and offers a tasty snack option. In addition, the fermentation process adds a unique flavour, making it a great way to expand your child's palate. It is a gut-friendly snack that can easily be enjoyed at any time of day.

Type: Lactose free

Prep time: 5 minutes

Cooking time: 12 minutes

Serves 4

Ingredients

• 2 cups (400g) kimchi (cabbage variety), chopped
• ½ cup kimchi juice and water (use the juice from the container the kimchi comes in topped up with water)
• 1 teaspoon sea salt
• 1 teaspoon sugar (any variety)
• 1 handful beansprouts
• 1 cup (160g) plain or self-raising wholemeal flour
• Olive oil spray 

Recipe

1. Place all the ingredients (except olive oil spray) in a large bowl and mix together well. Add ½ cup (125ml) of water to the bowl and combine. 
2. Heat a large frying pan over medium heat and spray with olive oil.
3. Pour half the mixture into the pan and cook for 3 minutes or until the bottom of the pancake sets and is easy to flip. You may start to see bubble appearing on the top raw side of the pancake, which is a sign it is ready to flip. 
4. Flip the pancake over and cook the other side for 3 minutes or until set and lightly golden.
5. Slide the pancake onto a plate and cover to keep warm.
6. Repeat steps 2-4 with the remaining mixture to make a second pancake. Cut each pancake in half to serve four people.

Lamington Bliss Balls

Lamington bliss balls are a deliciously sweet and nutritious treat, bursting with chocolate and berry flavours. They are perfect for satisfying a sweet craving without the guilt. Easy to make and store in the fridge for up to a week, these bliss balls are also a great option for sharing at gatherings or gifting to friends. You can even double the recipe to make sure you have plenty on hand for snacking throughout the week

Type: Vegetarian, Vegan, Lactose Free, Snacks

Makes 10-12

Prep Time: 10 minutes + refrigeration 

Cooking Time: 0 minutes

Ingredients

• 15 pitted dates
• 1 cup rolled oats
• 3 tablespoons cocoa powder
• 1 tablespoon chia seeds
• 1 tablespoon dried cranberries or goji berries, chopped into small pieces
• 1 tablespoon shredded coconut (optional)

Recipe

1. Place the dates in a small bowl and add enough warm water to just cover the dates. Allow to soak for 5 minutes. 
2. Add the soaked dates and a couple of tablespoons of the soaking water to a blender or food processor. Add the oats, cocoa powder and chia seeds and blend to combine. Add a little more water if necessary, to bring the mixture together. The mixture should be thick and does not need to be completely smooth. 
3. Mix in the chopped dried berries into the bliss ball mixture. 
4. Roll heaped teaspoons of the mixture into balls. Place the coconut onto a small plate and roll the bliss balls in the coconut to cover. Refrigerate for an hour or more until firm before serving. Enjoy! 

Lemon Loaf Cake

This zesty lemon loaf cake is a delightful treat, perfect for morning or afternoon tea. Its refreshing flavour makes it an ideal choice for special occasions or just a little indulgence with family and friends. Pair it with a cup of tea for a simple, satisfying snack that is sure to please everyone!

Type: Vegetarian

Serves 8

Prep Time: 5 minutes

Cooking Time: 45 minutes

Ingredients

• 1 cup plain Greek yoghurt 
• 3 eggs
• ½ cup honey
• ½ cup olive oil
• 2 lemons – juiced, plus 2 teaspoons lemon zest
• 1 ½ cups self-raising wholemeal flour
• ½ teaspoon salt

Recipe

1. 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). 

Tahini Chocolate Cookies 

Tahini chocolate cookies are a tasty and easy-to-make treat, perfect for using up any leftover tahini. With a delightful balance of rich chocolate and nutty tahini, these cookies are sure to become a favourite. To keep portion sizes in check, try freezing them individually. These cookies are so moreish that you will want to savour them one at a time!

Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, Snacks

Makes 16

Prep Time: 5 minutes

Cooking Time: 10-15 minutes

Ingredients

• ½ cup tahini
• 1 egg
• 3 tablespoons honey
• 3 tablespoons olive oil
• 1/3 cup cocoa powder
• 2 tablespoons almond meal
• Sprinkle of salt
• ½ teaspoon bi-carb soda
• 1/3 cup 70% dark chocolate, cut into small chunks or chips

Recipe

1. Preheat the oven to 180°C and line a baking tray with baking paper. Add the tahini, egg, honey and olive oil to a mixing bowl and use a whisk to combine. 
2. Add the cocoa powder, almond meal, a sprinkle of salt and the bi-carb soda. Fold slowly and gently to combine. Fold in the dark chocolate chips. 
3. Spoon tablespoons of the mixture onto the baking tray and flatten slightly. 
4. Bake for 10-12 minutes. The outside should be crisp, but the centre of the cookie will still be slightly soft.  
5. Allow cookies to cool slightly on the tray then enjoy.

Closing Thoughts

Snack time just got a whole lot easier (and tastier)! With these nutritious recipes, you have a great way to keep your little ones full, happy, and growing strong. From simple bites to more creative ideas, each snack is packed with the good stuff that supports their busy little bodies and minds.

So, next time hunger strikes, skip the processed snacks and whip up one of these yummy, healthy options instead. Healthy habits start now, and with these recipes, snack time can be both fun and nutritious for the whole family!

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Meet Dr Nick Fuller

My Story

As 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.