Getting kids to eat their veggies doesn’t have to be a never-ending battle. The secret? Turn them into tasty, fun snacks that feel more like a treat than a chore! Veggie snacks for kids are a clever way to sneak in extra nutrients, keep little tummies full between meals, and encourage healthy eating habits from the get-go.

Research shows that only 6% of Australian children eat the recommended daily servings of vegetables, which means most kids are missing out on key vitamins, minerals and fibre every single day. Making veggies fun, colourful and snack-sized can help bridge that gap while keeping snack time exciting.

From crunchy veggie chips and colourful skewers to dips that make carrot sticks disappear in seconds, there are loads of kid-approved options that are quick to whip up and perfect for lunchboxes or after-school munchies. Read on for simple, delicious ideas that will make veggies the star of snack time.

Struggling to Get Kids to Snack on Veggies? Discover the Secret Today.

If veggie snacks always end up untouched, you’re not alone. Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top experts on childhood nutrition, shares practical strategies to make vegetables fun, tasty and appealing. From smart presentation to playful approaches, this book shows you how to encourage kids to choose veggies without the fuss.

Say goodbye to wasted snacks and hello to healthy habits. Grab your copy of Healthy Parents, Healthy Kids today and turn veggie time into happy time.

Importance of Veggie Snacks

Veggie snacks are a powerful way to boost kids’ nutrition every single day. Here’s why they matter:

• Most kids aren’t eating enough veggies – It was mentioned earlier that only about 6% of Australian children meet the recommended daily servings. Veggie snacks help bridge that gap without making mealtimes a battle.
• Veggies are nutrient powerhouses – Vegetables are packed with vitamins like C and A, minerals such as potassium, and plenty of fibre to keep digestion on track.
• Too many calories come from ‘discretionary foods’ – Around 29-41% of children’s daily energy intake comes from processed foods high in sugar, salt and saturated fat. Swapping some of these with veggie snacks makes every bite count.
• Healthy snacking shapes habits for life – Regular exposure to veggies in fun, tasty forms helps kids build a positive relationship with food that can carry into adulthood.

Even small swaps, like offering veggie sticks with dip instead of biscuits or chips, can make a big difference in how much goodness your kids get each day.

Not sure which veggies to choose? Check out this quick guide to make shopping easier.

6 Veggie Snack Recipes To Try

Here are 6 veggie snack recipes to try at home, perfect for lunchboxes, after-school bites or weekend grazing plates.

Mini Baked Oat Cups

Perfect for breakfast or snack time, these mini baked oat cups are a great way to sneak in extra goodness alongside veggie-based options. Pair them with some fresh veggie sticks and dip for a balanced plate, or pack them into lunchboxes as a fibre-rich side to your child’s veggie snacks. They can be made ahead of time and stored in the fridge for a few days, or frozen for weeks, making healthy snacking simple and stress-free.

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

Makes 18 mini muffins

Prep Time: 5 minutes

Cooking Time: 15 minutes 

Ingredients

• Olive oil spray, for greasing
• 2 overripe bananas
• 1 egg
• ½ cup milk
• 2 cups rolled oats
• Pinch of cinnamon
• ¾ cup frozen raspberries, thawed

Recipe

1. 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 Muffins

These savoury spinach muffins are a clever way to pack veggies into snack time without any fuss. The spinach is finely chopped and has a mild flavour, making it an easy win for kids who might usually turn up their noses at greens. They’re perfect for lunchboxes, after-school bites, or as part of a balanced snack plate with veggie sticks and dip. For little hands, you can bake the mixture in a mini muffin tray and cook for 10–12 minutes, the ideal kid-sized veggie snack. 

Type: Vegetarian, Kid Friendly, Baby Friendly, Snacks

Makes 16 muffins

Prep Time: 10 minutes

Cooking Time: 20 minutes 

Ingredients

• Olive oil spray, for greasing
• 150-200g baby spinach leaves
• 2 eggs
• ¾ cup Greek yoghurt
• ½ cup milk
• ½ cup cheddar or mozzarella cheese, grated 
• 2 cups wholemeal self-raising flour

Recipe

1. 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!

 Zucchini and Corn Slice

This easy zucchini and corn slice is a classic kid-friendly way to sneak in veggies while keeping snack time delicious. Packed with flavour and gentle enough for little taste buds, it makes a perfect lunchbox filler or after-school bite. Serve it warm or cold, cut into fingers for easy snacking, and you’ve got a veggie-packed option that feels just as fun as it is nutritious.

Type: Vegetarian, Kid Friendly, Baby Friendly, Snacks

Makes 15 squares

Prep Time: 5 minutes

Cooking Time: 40 minutes 

Ingredients

• 6 eggs
• 1 cup milk
• 1 cup wholemeal self-raising flour
• 2 large zucchini, grated
• 1 cup corn kernels
• Handful fresh herbs, e.g. Coriander, mint
• ½ cup grated cheese (optional)

Recipe

1. Preheat the oven to 180°C. 

2. Line a rectangular baking tray with baking paper.  

3. In a large bowl, whisk together the eggs and the milk. Add the flour and whisk until smooth. 

4. Add in the grated zucchini, corn, herbs, and the cheese (if using). Stir well to combine. 

5. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. 

6. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slices into squares and enjoy!

Festive Cheese Trees

These fun festive cheese trees are the perfect holiday snack for kids, and they pair beautifully with veggie sides. Pop them on a grazing board with celery, carrot and cucumber sticks, plus a homemade dip like hummus, and you’ve got a balanced spread that feels both healthy and celebratory. They’re easy to scale up, so you can double or triple the batch to feed a crowd while still keeping veggies front and centre at snack time.

Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid Friendly

Makes 8 trees

Prep Time: 10 minutes

Cooking Time: 0 minutes 

Ingredients

8 individual light cheese wedges

2 tablespoons dukkah seed/spice mix

2 long sprigs fresh rosemary, cut into quarters

Recipe

1. 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!

Festive Stuffed Strawberries

These festive stuffed strawberries make a colourful addition to any healthy snack platter for kids. While they’re a sweet option, pairing them with veggie-based snacks like cucumber rounds, carrot sticks and dips helps balance out the spread and keep little tummies satisfied. Topped with green pistachios and red cranberries, they look extra cheerful for the holidays, best prepared just before serving for maximum freshness.

Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid Friendly

Makes 10 strawberries

Prep Time: 10 minutes

Cooking Time: 0 minutes 

Ingredients

• 10 medium to large strawberries
• 10 heaped teaspoons cottage cheese
• ¼ cup pistachios, roasted
• 1 tablespoon dried cranberries

Recipe

1. 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!

Carrot Cake Loaf

This carrot cake loaf is a sweet way to sneak veggies into snack time, making it perfect for kids and adults alike. Moist, flavourful and packed with grated carrot, it’s an easy win for afternoon tea or as a lunchbox treat alongside savoury veggie snacks. It stores well in the fridge for 4–5 days, or you can wrap individual slices and freeze them for up to a month, a handy make-ahead option for busy families.

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

Serves 12

Prep Time: 10 minutes

Cooking Time: 55 minutes 

Ingredients

• 2 overripe bananas
• 1 cup grated carrot (approximately 2 carrots)
• 2 eggs
• ¼ cup olive oil
• 1/3 cup honey
• 2 cups almond meal
• 1 teaspoon baking powder
• Sprinkle of cinnamon
• Sprinkle of nutmeg
• ¼ cup raisins or sultanas

Recipe

1. Preheat the oven to 180°C. Line a loaf tin with baking paper.

2. In a large bowl, mash the bananas using a fork. 

3. Add in the grated carrot, eggs, olive oil, and honey. Mix well to combine. 

4. Add in the almond meal, baking powder, cinnamon, nutmeg, and sultanas. Stir gently until all of the ingredients are just combined. Try not to overmix, as this will ensure a light and fluffy loaf. 

5. Pour the batter into the prepared loaf tin and spread the top evenly. 

6. Place into the oven for 50-55 minutes, until the loaf is browned on top and a skewer inserted into the centre comes out clean.

7. Allow to cool slightly before cutting into thick slices. Enjoy!

Takeaway

Veggie snacks are a simple way to boost kids’ nutrition and make healthy eating fun. With recipes like spinach muffins, zucchini slices and carrot cake loaf, you can sneak in extra serves while keeping snack time tasty. Even small swaps add up, helping kids build healthy habits that last well beyond childhood.

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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.