By Sara Skar – Gleaners Nutrition Education Team
After a long day of school, children look forward to that afternoon pick-me-up. From soccer practice to dance recitals, here’s a list of on-the-go and make-ahead snacks to keep up with your daily tasks!
On-the-Go Snacks
Pre-portioned snacks like trail mix, nuts, or popcorn make great snacks. You can purchase snacks in individual portions or try one of these ideas!
- Cheese sticks and fruit
- Chocolate hummus and pretzels
- Ranch dip, creamy salsa, or hummus and fresh veggies
- Sliced fresh fruit and a yogurt cup
- Whole grain snack crackers and cheese
- Pre-portioned snacks (like trail mix, nuts, or popcorn)
- Jerky and cheese cubes
- Fruit and veggie pouches (like applesauce)
- Protein packs (nuts, cheese, and meat)
- Fruit kabobs
- Yogurt sticks
- Granola bars
- Fresh fruit and nuts
- Nut or seed butter with fruit
- Hummus and pita chips
- Muffins
Tip: For lasting energy, choose snacks containing at least two of the five MyPlate Food Groups such as apple and peanut butter, cheese and crackers, yogurt and whole grain granola.
Make-Ahead Snacks
Trail Mix
Use whatever is on hand to make a snack mix, such as pretzels, popcorn, nuts, dry cereal, cheese-flavored crackers, chocolate candies, and chocolate chips.
Homemade Flavored Water
Make your own flavored water! You can freeze 100 percent fruit juice in ice trays and add the cubes to water. Or add frozen fruit, chopped fresh fruit, or sliced vegetables to water.
Homemade Popsicles
Mix yogurt and chopped fruit, and freeze the mixture in an ice cube tray or popsicle mold. Enjoy!
Pizza, Pizza, Pizza
- Fruit pizza: Top a whole grain tortilla, graham cracker, or rice cake with cream cheese. Top with fresh fruit of your choice.
- Snack pizza: Top whole grain English muffins (or tortillas, bread, buns, or crackers) with pizza or spaghetti sauce, cheese, and your favorite cooked or deli meat or veggie toppings. Heat until cheese melts and enjoy!
- Pizza peppers: Cut large bell peppers into four pieces and top with pizza or spaghetti sauce, cheese, and your favorite cooked or deli meat or veggie toppings. Heat until cheese melts and enjoy!
Homemade Dips
Children love dips! Here a few fun and easy dips to try with fresh fruits or veggies:
- Vanilla yogurt
- Ranch dressing
- Salsa
- Hummus
- Sour cream
- Creamy salsa (1 cup mild salsa mixed with ½ cup sour cream or plain Greek yogurt)
- Peanut butter dip (microwave ½ cup peanut butter for 10–20 seconds, then add a pinch of cinnamon)
Frozen Fruit
Simply snack on pieces of frozen fruit, like blueberries or grapes.
Fruit Salad
Mix two or three of your favorite fruits—canned, frozen, and fresh all work. If you use fresh fruit, sprinkle it with a little lemon juice to keep the fruit from turning brown. If you use canned fruit, choose fruit packed in 100% fruit juice instead of heavy syrup.
Fun Popcorn Toppings
- Take popcorn up a notch by drizzling it lightly with oil after popping, and then adding these fun seasonings!
- Taco popcorn: Sprinkle popcorn with 1 tablespoon taco seasoning.
- Doritos popcorn: Mix and sprinkle popcorn with ¼ teaspoon each of garlic powder, onion powder, cumin, paprika, chili powder, and salt.
- Ranch popcorn: Mix and sprinkle popcorn with ½ teaspoon each of dried dill, dried chives, garlic powder, and onion powder, plus ¼ teaspoon each of salt and pepper. Or try 1 tablespoon of homemade or packaged ranch seasoning.
- Cinnamon and sugar popcorn: Mix and sprinkle popcorn with 1 tablespoon powdered sugar and 1 teaspoon cinnamon.
Fruit Sushi Roll
Ingredients
1 tortilla
1–2 tablespoons nut butter (peanut butter, almond butter, cashew butter, etc.)
1 cup fruit (like bananas, apples, or strawberries), sliced
Steps
- Wash your hands with soap and water.
- Spread the nut butter onto the tortilla.
- Add any fruit combinations.
- Roll the tortillas.
- Slice into bite-sized pieces.
Tip:
Try in-season fruit for a budget-friendly snack!
Fruit Smoothie
Ingredients
½ cup milk
¾–1 cup fruit
¼ cup yogurt
Steps
- Wash your hands with soap and water.
- Add all ingredients to the blender. Blend until smooth.
- Add a straw and enjoy!
Tips:
Frozen fruit is a great option for smoothies.
Add a handful of spinach leaves for more nutrients and fiber.
You can use any variety of milk or milk substitute.