55 Healthy Snacks for Picky Eaters
- January 25, 2024
- Last Updated: April 15, 2024
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These ideas for healthy snacks for picky eaters can help inspire overwhelmed parents, unsure of what to feed their kiddos. They are nutritious, easy and well-accepted by kids!
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If your child is a picky eater, you are well aware of the overwhelm and frustrations that can come along with getting your kids to eat.
It can be challenging when you prepare various foods and your child refuses to try new things.
If your fussy eater has you wondering how you can ensure they get the nutrients they need despite meal-time challenges, look no further.
Today, we’re going to walk you through all you need to know about making healthy snacks for picky eaters.
As a parent, you’re probably doing the meal prep and snack prep for your kids. Or loading up on these nut butter bites like I am, they are too good!
You’re likely preparing healthy dishes that incorporate new ingredients.
Then one day your child decides they don’t like a certain meal, texture, or food group – oh no!
This is especially common with toddler meals as those precious babes become independent.
But, good nutrition during childhood is important for several reasons.
The growth of healthy muscles and bones, brain development, powerful immune systems, etc. all depend on a healthy diet.
So what in the world do you feed them so that they get the required nutrients and you can avoid a fight over food?
Table of contents
Ideas for Picky Eaters
If you’ve read my child feeding posts, you know I am working at raising intuitive eaters of my own.
From baby-led weaning and getting a toddler to eat vegetables to promoting intuitive eating for teens, you play a significant role as a parent.
Fortunately, when I lack the energy to meal prep snacks, I rely on my favorite buys at Thrive Market – like almond flour chips, chicken and maple mini sticks and high protein cheese crisps.
There’s a division of responsibility when feeding a child: you decide what to serve, when to serve it, and where they’ll eat it. On the flip side, your child decides how much they’ll eat and if they’ll eat it at all.
There is no force feeding here.
Yes, that means that you can spend time preparing a delicious meal or snack, and your child may decide to not eat a single bite.
Here’s where fun and healthy snacks for picky eaters come in.
This post includes tips for feeding a picky eater and some tasty snack ideas that will introduce new foods. Many of these are vegetable recipes for toddlers, but may have them disguised or made to look more appealing.
Keep Introducing Foods
I know it’s exhausting to continually clean off plates that have untouched food. It’s tempting to just give up on that food altogether when serving meals to picky eaters.
However, I encourage you to not give up! Research shows that it can take up to 8-10 exposures to a food for your child to accept a new food.
Let’s take broccoli for example. Maybe you started with broccoli for baby led weaning and your baby loved it.
Fast forward to the toddler years and things have changed. You’ve served your child steamed broccoli a couple of times because it’s one of your favorites.
You tell your child about all of its amazing health benefits and why they should eat the little trees on their plates. Yet they refuse.
Instead of no longer making it because you know they won’t eat it, just keep serving it as often as you’d like! Perhaps try it roasted or covered in cheese, or raw served next to something they like.
Don’t make a big deal out of it or say anything when they ignore the broccoli. Place it on the table in front of them. Eat it yourself to model the behavior.
TIP FOR PICKY EATERS
The trick is not to say anything about it if they decide to skip it. Don’t voice your frustration. The same goes for if they finally take a bite. Forgo the celebration.
Remember that food is food. Attach no moral judgment to it.
We want to avoid food guilt and emotional eating issues later in life.
With a little patience, your child will be eating the foods you eat, without chaos or micromanagement.
Offer Snacks Regularly
Part of your feeding responsibility as a parent is the timing of meals and snacks. This is especially important for serving picky eaters!
You decide WHEN your child eats. If you get busy and snacktime goes by the wayside, you may end up with an over-hungry child.
And by regularly offering snacks, you can easily offer some of these healthy baby led weaning muffins that are chockfull of nutrition.
Not only is there the potential for meltdowns, but your child will probably be less likely to be adventurous with food.
They’ll crave predictability (ie – things they like) that will satisfy their hunger quickly.
Think of the last time you were “hangry”. What foods did you want? Biological hunger makes us crave high-carb, high-fat foods. Often the ultra-processed ones.
They are going to want what they know they like, not foods they’ve never tried.
But when you offer snacks and meals at regular intervals, you’ll avoid the frantic need for food. Instead, snack time can be a peaceful event where your child feels safe to experiment.
Grab Our Meal Prep Ebook to Finally Conquer Meal Prep in the Kitchen
Don’t Pressure Your Child to Eat
Children normally will eat according to their hunger and stop when they are full. Feeling fullness is natural for kids.
Do you find yourself constantly encouraging your child to take one more bite, or to stop playing so they can eat?
Or making your child eat their veggies before they can leave the table?
Your well-meaning comments may be interfering with your child’s natural ability to respond to their body’s cues. I know you just want some easy snacks for picky eaters that they will actually eat!
This study found that when parents were more strict and rule-focused, kids were more likely to be picky.
Lighten the mood at meal time. Don’t worry about the food they are choosing to eat. Trust that they will eat when they are hungry.
When they are not interested in food, don’t force it.
Try New Food Textures
Does your child avoid new foods because of their sensitivity to textures?
This research review suggests that if a picky eater avoids new textures, you should take a sensory approach to feeding.
In other words, let your kids play with their food. Let them touch it. Have them help you in the kitchen.
Maybe you were told not to play with your food, but it turns out that it can be a great way to expand your child’s palate, especially when you have a picky eater toddler.
In fact, sensory play with vegetables has been shown to increase their consumption.
Not only will you be a fun mom, but you’ll also be teaching them valuable kitchen skills AND getting them to eat more variety. Without hassling them, I may add.
Furthermore, keep introducing new foods and foods they haven’t tolerated. Like any other new food, your child may need repeated exposure to the new texture to finally accept it.
Add Dips With Meals
When introducing a new food, you could try adding a familiar and favorite dip. Dips are the perfect pairing with finger foods for toddlers.
Dip ideas include:
- Ketchup
- Honey mustard
- Ranch dressing
- Barbecue sauce
- Hummus
- Nut butter
- Peanut butter
- Vegan cookie dough or pumpkin cookie dough
- Yogurt dip
Make it Fun
Finally, remember that snack time doesn’t have to be boring.
Snack time is not just an opportunity for quality nutrition but for bonding and fun, especially when serving toddler recipes for picky eaters.
Make the snack together. Read a book about the food you’ll be eating. Play a game with it.
Consider trying one of these food activities for toddlers. Make something you’ll know they’ll eat, like high protein peach donuts!
To add some excitement to your child’s snack routine, spice it up with something new.
I think smoothies can be fun to make for and with kids because they can help add ingredients, push “blend” and listen to the blending noise. It can be fun!
Start with this easy banana carrot smoothie, it’s nutritious and pretty! We have plenty more ideas for smoothies for toddlers.
55 Healthy Snacks for Picky Eaters
To do so, I’ve rounded up some fun and healthy snacks for picky eaters they’ll be sure to enjoy.
These good snacks for picky eaters include fruits and veggies, healthy fats, protein and more.
You can offer some of these options as protein for kids lunches if you struggle with lunch box protein options like many parents do.
Remember, exposure counts and even if they don’t accept these snacks the first time around, the likelihood increases as you continue to offer them.
Snacks for Picky Eaters
These ideas for snacks for picky eaters will help reduce the frustration in the kitchen. Aim for more exposure and if possible, sit down with your kids in the kitchen to enjoy these snack ideas.
These homemade nut free protein bars are a wholesome, on-the-go option that provide a filling combination of protein and fiber and are great allergy free protein bars for those allergic to nuts, gluten or dairy. Homemade vegan protein bars have never been easier!
This Gluten Free Fruit Pizza is a perfect healthy fruit pizza that works as a snack or dessert and it's topped with a creamy greek yogurt frosting.
These Cheesy Sweet Potatoes only require 6 ingredients and are the perfect mix of sweet and savory. A cheesy and buttery outside combines with a soft and sweet inside that will tantalize your tastebuds.
Make this easy banana bread with chia seeds for a tasty breakfast or on-the-go snack. Made with fruit, chia seeds, oat flour and half the sugar, it's a wholesome, healthy chia seed bread for all.
These cherry chocolate chip baked oatmeal cups are a fun new way to take oatmeal on the go, great for snacks, quick breakfasts and kid-friendly.
These quinoa pizza bites are the perfect toddler quinoa bites or quinoa appetizer. Filled with greens, tomatoes, breadcrumbs, and cheese, these veggie quinoa bites taste like healthy mini pizza bites.
This Orange and Mango Smoothie is cold and creamy, perfect for your picky eater. Enjoy the taste of the healthy creamsicle shake!
Almond Flour Banana Muffins are the perfect portable snack, and perfect for the kids! You can whip these banana almond muffins up in less than 30 minutes without any oil or added sugars!
Cinnamon peanut butter is a creamy, tasty peanut butter made in your own kitchen with only natural ingredients! If you've never tried peanut butter and cinnamon together, you're in for a real treat!
Making your own whole grain croutons is so easy and takes minutes. With some easy herbs and spices, these croutons are a flavorful addition to any salad, stir fry, or just a fun, crunchy whole grain snack for kids.
Air Fryer Butternut Squash fries are flavorful and fun for kids! If you have picky eaters, roasting butternut squash in the air fryer is a great way to get a delicious and crispy texture!
This chocolate cashew butter will become a family friendly, made with only 3 ingredients and ready in minutes!
You need this pomegranate chocolate bark this holiday season. It's a fun, kid-friendly holiday snack. Pair with some other fun snacks to best enjoy these dark chocolate pomegranate bites!
A delicious salty snack, these pumpkin seeds are a great source of fiber and magnesium. The recipe is so simple, your picky eater can help you whip these up in no time.
Satisfy your kids’ snack cravings with this healthy cracker recipe! This easy whole wheat cracker recipe has real cheese and delicious sweet potato for natural sweetness.
These easy green monster muffins are perfectly sweet and delicious yet are loaded with fresh spinach. With their fun name and color, these spinach muffins are perfect for picky eaters!
This is a tasty, classroom-friendly, no-nut trail mix for even the pickiest kids! This quick and easy recipe is made with simple ingredients and takes just two minutes to make.
Looking for a fun way to offer fruit? Serving fruit on a stick is an easy way to increase exposure, acceptance, and variety to the foods your kids eat.
These Easy Banana Bites with Peanut Butter are the perfect easy snack when you need something quick, satisfying, and nutritious. Packed with potassium, fiber, and plant-based protein, these bite-sized morsels will please kids and adults alike.
These homemade hemp seed bars are the perfect flavorful, on-the-go vegan and gluten-free snack. With no refined sugars, these bars are perfect for before or after a workout and a great family-friendly, kid-friendly snack!
These cute little muffins will be a hit at snack time. Plus they are made with whole grain flour and Greek yogurt for a nutritional boost.
These Peanut Butter Energy Bites are rich in peanut butter flavor and are an excellent healthy on-the-go snack for your kiddo!
Healthy Pumpkin Blondies are the best gluten free pumpkin dessert bar that appeal to kids and adults alike. Full of satiating fiber and protein, these healthy pumpkin oat bars are so easy they can be mixed in a blender.
Banana Blueberry Oatmeal Muffins are the perfect simple and healthy snack the whole family will enjoy.
This Nutritious Chocolate Chip Cookie Spread is both food-safe (no Salmonella or E. coli here!) and a healthful addition to your diet.
Pumpkin zucchini muffins are perfect for fall, and a healthy muffin recipe for babies, toddlers and adults! Who knew dairy free pumpkin muffins could taste so good!?
These spiced carrot raisin muffins are easy to make, and good for you too! Thanks to some smart ingredient substitutions, they are lower in added sugar and fat than most muffins, and vegan also.
These Sweet Potato Pretzel Bites look fancy but are an easy sweet potato appetizer recipe, great for any time of day. They provide a combination of sweet, savory and salty and are quite addicting!
A healthy lollipop? Not only are these lollipops scrumptious, but they’re also full of nutritiousness. Your picky eater won't be able to resist these fun snacks.
These air fryer sweet potato wedges are incredibly easy and tasty to make - you'll never want to make them any other way!
Did you know how easy it is to make acorn squash in the air fryer? It's flavorful and perfectly crispy, and after making this air fried acorn squash, you won't want it any other way!
Frozen cookie dough bites made with sweet potatoes, garbanzo beans, peanut butter and maple syrup are the best no bake cookie dough bites. Just take them out of the freezer and enjoy!
These diy yogurt pouches will save you money and are SUPER easy and quick to make! Great for the whole family and can be catered to individual dietary preferences, homemade yogurt pouches are the way to go!
These gluten free sweetpotato apple muffins are a sweet snack for fall flavor, topped with a crispy oat topping.
This Beet Banana Smoothie is a healthy, antioxidant-packed smoothie option for your picky eater. They won't even taste the spinach in this beet spinach smoothie.
Cherry Chocolate Chia Pudding is a great way to use those summer cherries. Great as a breakfast, snack or dessert, this chocolate cherry pudding recipe with cherries and chocolate is an easy vegan dessert.
These vegan peanut butter chia balls are the perfect, kid-friendly on the go snack! Full of flavor, fiber and a hint of sweetness, these peanut butter protein balls are nutritious, easy and delicious!
These no bake 5 ingredient peanut butter energy bites are a great on-the-go snack. Made with oats, sweetpotatoes, peanut butter, coconut and some spices, these sweetpotato bites are everything you'd want in a healthy portable snack.
Chocolate Pomegranate Date Energy Balls are the perfect high-fiber on-the-go snack, naturally sweetened with dates. Not only are they full of antioxidants, but they are gluten-free and can be made vegan.
These Chocolate Peanut Butter Coconut Balls are a healthy snack or dessert option. Made with coconut flour, oats, chocolate and peanut butter, these chocolate coconut balls are gluten-free, full of fiber, protein and flavor.
Whole Wheat Sweetpotato Zucchini Muffins are a tasty, portable snack option for your little ones. These zucchini and sweet potato muffins are full of veggies and provide a dairy-free option for those who need it
Chocolate Chip Sweet Potato Bread is a healthy option for your sweet tooth! Made with sweet potatoes, whole wheat flour and oat flour, this bread is soft and fluffy and provides a healthy option for your picky eater.
Coconut Flour Oatmeal Cookies with chocolate chips are made with a delicious blend of gluten free coconut flour and oats, for a soft, tasty treat!
These Gluten Free Chocolate Zucchini Muffins are made with chickpea flour and naturally sweetened with bananas. Zucchini Banana Chocolate Chip muffins are great as baby muffins, toddler muffins, or a high protein muffin snack!
This Gluten Free Sweetpotato Pizza Crust is a wholesome, gluten free and vegan pizza crust alternative that you can decorate with your favorite options. As a plant based pizza crust, it's full of flavor, fiber, nutrients and antioxidants and makes for a great post run canvas for toppings of your choice.
Carrot Oatmeal Raisin Bars are a delicious carrot cake bars recipe made with a raisin and date puree, shredded carrots, peanut butter and oats. They make for a family friendly snack any time of year!
For the best gluten free zucchini muffins, look no further than these zucchini almond flour muffins made with almond flour, oats, almond butter and spices. A delicious and satisfying snack for the whole family.
BBQ roasted chickpeas are the perfect crunchy snack, or easy to throw on salads, stir fries and more. Barbecue chickpeas are full of that barbecue flavor you know and love.
This 3 ingredient peanut butter yogurt dip only takes a few minutes to throw together but it does not disappoint in taste.
This Strawberry Banana Smoothie Bowl recipe is a deliciously creamy snack, or can even be made into a meal with your favorite toppings.
These pb2 cookies are so easy to make, and delicious to enjoy. Made with peanut flour, oat flour, eggs, maple syrup and some spices, you can't beat the soft, and delicate finish of these powdered peanut butter cookies.
These creamy coconut popsicles are the perfect combination of summer, boasting tropical flavors of coconut and pina colada. Pineapple coconut popsicles are naturally sweetened with pineapples, coconut cream and sweet potato.
These lemon protein balls are the perfect, refreshing snack. Made with lemon zest, chia seeds, a blend of coconut flour and oat flour, these lemon coconut protein balls are satisfying and energizing.
These chocolate almond balls are easy, incredibly delicious and make for a great snack on the go. A touch of collagen makes these collagen bites a high-protein snack to hold you over.
Don't discount these air fryer pizza bites! Made with pepperoni, peppers, crescent rolls and cheese, these air fryer pizza crescent rolls are a family-friendly, easy and quick meal.
These baked oranges are a delicious family-friendly snack! Enjoy them with this honey feta dip for more staying power.
Silken Tofu Brownies are a delicious and healthy after-school snack. These easy fudgy vegan brownies are a great way to satisfy your sweet tooth after dinner.
References:
- Nekitsing C, Blundell-Birtill P, Cockroft JE, Hetherington MM. Systematic review and meta-analysis of strategies to increase vegetable consumption in preschool children aged 2-5 years. Appetite. 2018;127:138-154. doi:10.1016/j.appet.2018.04.019
- Podlesak AK, Mozer ME, Smith-Simpson S, Lee SY, Donovan SM. Associations between Parenting Style and Parent and Toddler Mealtime Behaviors. Curr Dev Nutr. 2017;1(6):e000570. Published 2017 May 31. doi:10.3945/cdn.117.000570
- Nekitsing C, Blundell-Birtill P, Cockroft JE, Fildes A, Hetherington MM. Increasing Intake of an Unfamiliar Vegetable in Preschool Children Through Learning Using Storybooks and Sensory Play: A Cluster Randomized Trial. J Acad Nutr Diet. 2019;119(12):2014-2027. doi:10.1016/j.jand.2019.05.017
Sarah Schlichter is a Registered Dietitian with a Master’s in Public Health Nutrition. She specializes in family nutrition, sports nutrition and intuitive eating. She also co-hosts the podcast, Nail Your Nutrition.
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