Snack time can be an adventure, especially if picky eating is mixed with sensory sensitivities. Research has shown that picky eating often connects with anxiety and sensory sensitivity, especially in children. And for kids who are sensitive to certain textures, smells, or flavours, finding snacks they enjoy can feel like a challenge. 

The good news is, there are plenty of healthy, sensory-friendly options out there that can turn snack time into something fun and tasty. In this article, we’ve rounded up some of the best healthy, sensory-friendly snacks for picky eaters that cater to different textures, tastes, and smells, so your little one can enjoy snack time without the fuss.

Make Snack Time Fun with This Expert Guide!

Tired of the snack time standoff with your picky eater? It's time to switch things up with easy, sensory-friendly snacks they’ll actually love! Healthy Snacks, Happy Kids by Dr Nick Fuller is your go-to guide for transforming snack time from stressful to smooth. Packed with creative ideas, including how to introduce texture-friendly foods, this book is full of expert tips for satisfying even the fussiest eaters—without sacrificing nutrition.

Get your copy of Healthy Parents, Healthy Kids today and discover simple, sensory-friendly snack ideas that will make your little one’s taste buds happy!

8 Top Healthy Sensory-Friendly Snacks For Picky Eaters

Ready to know our kid-approved, nutritious options that make snack time a win for everyone? Here are our top 8 picks:

Apricot Choc Oat Bars

These delicious bars are the ultimate on-the-go snack for picky eaters! Packed with the goodness of oats and the sweet touch of apricots and chocolate, they’re sure to please even the fussiest little taste buds. Make a batch ahead of time and package them individually, so you’re always prepared when hunger strikes. With these tasty bars in your snack stash, you’ll have a healthy, sensory-friendly option that’s ready whenever your child needs a quick bite.

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

These little bites of joy, also known as bliss balls, protein balls, or energy balls, are the latest craze in the healthy snack world, and for good reason. They’re not only a delicious treat but also a wholesome, filling option that satisfies that sweet tooth without the guilt. Perfect for picky eaters, these bliss balls pack a punch of flavor and nutrition, making them a great choice for those mid-afternoon cravings. Whip up a batch on the weekend and store them in the fridge for up to two weeks. Just remember to portion them out into containers—these tasty treats might disappear faster than you think.

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 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. 

Tahini Chocolate Cookies

Get ready for a treat that’s as quick to make as it is delightful to eat! These Tahini Chocolate Cookies are the perfect way to use up that leftover tahini from your pantry. With a rich chocolate flavor and a nutty twist, they’re sure to be a hit with picky eaters and grown-ups alike. Pro tip: freeze these cookies individually to help with portion control—trust us, they’re so delicious, they might just disappear in a flash. Whip up a batch, and enjoy a sweet snack that’s both tasty and a little bit healthier.

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!

Lamington Bliss Balls

When that sweet craving hits, these Lamington Bliss Balls are just what you need! They’re a perfect blend of chocolatey goodness and fruity flavour, making them an irresistible snack for picky eaters and anyone with a sweet tooth. If you’re making them for a gathering or as a gift, the recipe is super easy to double. Store them in the fridge for up to a week—but let’s be honest, they probably won’t last that long!

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! 

Banana Oat Bars

These bars are a tasty, sensory-friendly snack that picky eaters will love! Perfect for both kids and adults, they’re a healthy option to keep hunger at bay. Plus, they store well in the fridge for up to a week, so you’ll always have a quick, easy snack ready to go. Whether it’s a midday munch or an after-school bite, these bars are sure to satisfy without the fuss.

Type: Vegetarian, Dairy Free, Kid Friendly, Baby Friendly, Snacks

Makes 15 bars

Prep Time: 10 minutes

Cooking Time: 30 minutes 

Ingredients

• 2 overripe bananas
• 1 egg
• 1/3 cup olive oil
• 2 tablespoons honey, plus extra to serve (optional)
• 1 heaped tablespoon natural 100% peanut or almond butter
• 1 cup rolled oats
• ½ cup wholemeal self-raising flour
• 1 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 fruit

Recipe

1. 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.

Choc Truffles

These healthy chocolate truffles are a sensory-friendly treat that even the pickiest eaters will enjoy. They're a healthier spin on the classic truffle but just as indulgent. Perfect for a special occasion or when you want to treat your little one (or yourself) to something sweet. They’re also super easy to whip up, making snack time feel like a special moment without all the effort!

Type: Vegetarian, Vegan, Lactose Free

Makes 16

Prep Time: 30 minutes

Cooking Time: 0 minutes

Ingredients

• 1 small overripe banana
• ½ cup 100% peanuts peanut butter 
• 1 teaspoon cocoa powder (or raw cacao powder)
• ¾ cup rolled oats
• 1 tablespoon chia seeds
• 1 heaped tablespoon shredded coconut

Recipe

1. Mash the banana in a mixing bowl then add in the peanut butter, cocoa, rolled oats and chia seeds. Mix well until combined. Refrigerate for 20-30 minutes. 
2. Roll heaped teaspoons of the mixture into balls, then roll in the shredded coconut to coat. Store in the fridge until ready to serve. Enjoy!

Kale Chips

Kale Chips are a crunchy, sensory-friendly snack that picky eaters might give a thumbs-up to. Kale is packed with nutrients, and when roasted into crispy chips, it makes a fun and healthy snack. No need for exact measurements here—it’s more about the process than a recipe. Just grab as much kale as you like, roast it up, and enjoy a guilt-free snack that’s perfect for kids and adults alike.

Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Snacks

Serves: Choose your quantity

Prep Time: 5 minutes

Cooking Time: 5 minutes

Ingredients

• Freshly picked kale leaves, thick stems removed
• Olive oil spray
• Dried chilli flakes
• Roasted garlic flakes
• Dried parsley
• Sea salt

Recipe

1. Preheat the oven to 180°C and line a baking tray (or as many trays as you need) with baking paper. 
2. Tear the kale leaves into large bite-sized pieces and spray with olive oil. Spread out in a single layer on the prepared tray.
3. Mix together the chilli flakes, roasted garlic flakes, dried parsley and a good pinch of salt. Sprinkle this mixture over the kale leaves – it will stick to the olive oil and form a delicious coating on the kale. 
4. Bake for 5 minutes or until crisp and lightly coloured around the edges. 
5. These are best served warm from the oven rather than being kept for a snack later. 

The Bottom Line

Snack time with picky eaters won’t have to be tricky with these healthy, sensory-friendly snacks. You’ll have plenty of options to keep even the fussiest little ones happy. From crunchy kale chips to sweet bliss balls, there’s a snack for every sensory need and taste bud. These easy, kid-approved recipes will make snack time less of a struggle and more of a win for both you and your child.

Looking for even more ways to tackle picky eating beyond these sensory-friendly snacks? Check out our Feeding Fussy Kids articles for clever tips and food ideas to keep mealtime stress-free!

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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.