Blooming Early Years

Finding healthy snacks for picky eaters can be tough. Kids often turn up their noses at nutritious options. But with the right ideas, you can make healthy snacks for picky eaters that are fun and exciting.

Even with your best attempts to provide your child with a healthy diet, they might suddenly refuse nutritious foods. “Around 1 to 2 years old, many children start becoming more selective or picky about what they eat,” explains Stephanie Van’t Zelfden, a registered dietitian nutritionist and owner of Nutrition Hungry.

Planning balanced meals and snacks for picky eaters can be a challenge. To help, we’ve compiled a list of foods that should appeal to even the most particular kids. Additionally, we’ll cover foods to avoid and offer strategies to encourage them to try new options.

Also, in this article, these quick recipes are simple and nutritious. Best of all, they are easy to prepare. With a little creativity, you can turn snack time into a fun and healthy experience.

First of All, Do You What Causes Picky Eating?

Van’t Zelfden, registered nutritionist dietitian and the owner of Nutrition Hungry explains that several factors can cause kids to suddenly refuse almost everything placed before them at mealtime. Some common causes of picky eating include:

• Desire for control: Toddlers often want things their way, when they want them, and how they want them, says Van’t Zelfden. “With their increasing need for independence, they also start showing stronger preferences for certain foods.”
• Instinctive caution: “This could be an instinctual response, similar to how ancestors avoided eating random berries in the forest, which could be harmful,” says Van’t Zelfden.
• Pressure from parents to eat healthier: The more we push, the more resistant children may become. “When we pressure kids to eat certain foods, mealtimes become stressful and it doesn’t actually help them learn to enjoy new foods,” says Van’t Zelfden.
• Sensory processing issues: As kids explore the world, certain tastes and textures can be overwhelming for them.

So Now, The List of Foods for Picky Eaters

If your child has begun turning down everything except crackers, consider introducing some of these options for picky eaters. However, make sure to include familiar foods with these new choices. According to Jennifer Anderson, MSPH, RDN, and founder of Kids Eat in Color, kids should always recognize at least one item on their plate.

Let’s Go First with Meal Ideas for Picky Eaters

Whether you’re preparing breakfast, lunch, or dinner, be sure to pair these meals with nutritious sides like fruits and vegetables.

1. Pasta served with sauce, protein, and vegetables on the side.
2. Taco bar where toppings are provided separately. Offering toppings can encourage kids to explore new foods.
3. Grilled cheese made with whole grain bread.
4. Whole grain bread or bagel spread with peanut butter and a sprinkle of cinnamon.
5. Homemade pizza on a whole grain bagel.
6. Chicken noodle soup, accompanied by fruit and veggies.
7. Broccoli cheddar soup, paired with fruit and vegetables.
8. Pasta salad using small pasta shapes like pastina, ditalini, or orzo. You can mix in small pieces of olives and peppers with favorites like pepperoni or ham.
9. Fun kabobs with small pieces of chicken. Kids may enjoy the idea of “food on a stick.”
10. Fried rice with tiny bits of carrots, cabbage, and egg.
11. Pancakes with additions like granola, whole wheat flour, wheat germ, or chia seeds. Serve with peanut butter or pure maple syrup on top.
12. Ham or turkey roll-ups.
13. Yogurt parfait with fruit and granola layers.
14. Shredded chicken with various seasonings or dipping sauces.
15. Mini meatballs with an assortment of dipping sauces and toppings.
16. Scrambled eggs topped with cheese.
17. Egg muffins.
18. Egg and cheese omelet cut into bite-sized pieces, with optional diced veggies.
19. Baked potatoes with a variety of topping choices.
20. Macaroni and cheese with small vegetables mixed in.
21. Chicken fingers served with dipping sauce.
22. Fish sticks with dipping sauce.

Now, for Ideas for Healthy Snacks for Picky Eaters 

The time for healthy snacks for picky eaters provides an excellent chance to add more nutrients to your child’s diet. Instead of relying on processed snacks, it’s a great time to offer wholesome foods that fuel your child’s body with energy and nourishment.

As kids grow, they often feel hungry between meals. Many packaged snacks, however, are unhealthy and filled with added sugars and artificial ingredients. Searching for snack ideas for toddlers, preschoolers, or older children? You’re in the right place for healthy snacks for picky eaters with this list!

1. Oatmeal topped with raisins and a sprinkle of cinnamon
2. Hard-boiled eggs, chopped into bite-sized pieces
3. String cheese
4. Cottage cheese paired with fresh fruit
5. Iron-fortified cereals, either with or without milk, are great choices. Some great choices are Frosted Mini-Wheats, Cheerios, and Life. Dry cereal also makes a quick and convenient snack for outings and daycare.
6. Pita bread cut into small triangles, served with hummus
7. Mini muffins with healthy add-ins like zucchini, carrots, whole wheat flour, wheat germ, flaxseed powder, or chia seeds
8. Freeze-dried fruit
9. Fig bars
10. Applesauce
11. Smoothies
12. Thin strips of celery, carrots, or cucumbers, served with ranch dressing
13. Strawberries topped with a little whipped cream
14. Apples cut into small chunks or strips, with dippers like peanut butter and yogurt
15. Yellow rice or Spanish rice
16. Small chunks of avocado, seasoned with a pinch of salt
17. Mandarin orange slices
18. Trail mix made with their favorite ingredients.

Foods to Avoid for Picky Eaters

When your child starts turning away from their meals, try offering a wider variety of foods they may be more willing to try. However, it’s a good idea to avoid the following foods, as children are more likely to reject them, leading to the mealtime struggles you’re trying to prevent.

Below are foods to avoid for picky eaters:

1. Foods with strong or bold flavors (such as blue cheese)
2. Items with unusual textures (like tofu)
3. Spicy foods
4. Foods with unpredictable textures or flavors (For example, toddlers might dislike blueberries because they never know if they’ll taste sour)
5. Foods with strong smells (like garlic, onions, or fish sauce)
6. Slippery or slimy foods
7. Anything too sour (such as lemons)

Anderson also suggests introducing new foods one at a time. “Mixed dishes can be tricky since they contain various textures, which might feel uncomfortable for picky eaters,” she explains. “It’s better to start with individual ingredients or, when possible, serve the food separately.”

Creating a Balanced Diet for Picky Eaters

Preparing a well-rounded meal or snack can be a real challenge for parents of picky eaters—and it’s easy to see why. Grocery store shelves are filled with colorful yet nutritionally empty options, and research shows that children are consuming more processed foods than ever before.

But a balanced diet should include several servings of grains, fruits, vegetables, protein, and dairy each day. Here are some tips for helping your picky eater try new foods:

• Serve smaller portions: “Large servings can be overwhelming for picky eaters,” Anderson explains. “I recommend ‘microportions,’ which are tiny servings of food that are less intimidating. For instance, try offering just one pea instead of a whole serving.”
• Introduce new foods gradually: For instance, you could sprinkle small pieces of fruit into their favorite yogurt, and once they accept it, you can add granola.
• Provide sauces, dips, or dressings to add flavors they enjoy. Ketchup, pure maple syrup, or cheesy sauces are often popular choices!
• Add a little bit of something new or disliked into a food they already enjoy.
• Make mealtime enjoyable: Using small plates and utensils can make meals feel less stressful for little ones.
• Let kids help with meal prep; they may be more open to trying new foods once they’re familiar with the process.

28 Recipe Ideas for Healthy Snacks for Picky Eaters 

1. Yogurt

Yogurt is a great snack for kids because it’s packed with protein and calcium. Calcium is essential for growing bones. Some yogurts contain live bacteria, which support the digestive system. However, many yogurts targeted at children are high in sugar.

Opt for plain, full-fat yogurt, and add fresh fruit or honey for sweetness. Avoid giving honey to babies under 12 months old due to the risk of botulism.

2. Popcorn

Although popcorn may seem like junk food, it’s actually a nutritious whole grain. Popcorn can be a healthy snack if you skip unhealthy toppings. Air-pop the popcorn, add a bit of butter, and sprinkle with grated Parmesan cheese. Be cautious when giving popcorn to young children, as it may pose a choking hazard.

3. Celery with Peanut Butter and Raisins

Celery with peanut butter and raisins, often called “ants on a log,” is a fun way to encourage kids to eat vegetables. Cut celery into pieces, fill them with peanut butter, and top with raisins. This combination offers a balance of carbs, protein, and fats. Choose peanut butter without added sugar or oils.

4. Nuts

Nuts are rich in healthy fats, fiber, and antioxidants, all of which are important for children’s growth. While it was once thought that delaying nut introduction could prevent allergies, doctors now recommend introducing nuts early to reduce allergy risks. However, nuts can be a choking hazard, so ensure your child can safely chew them.

5. Trail Mix

Trail mix is a great on-the-go snack for kids if they’re not allergic to nuts. Most store-bought versions include sugary chocolate candies, but you can easily make your own. A healthier mix would combine nuts, dried fruit, and whole-grain cereal.

6. Sliced Pears with Ricotta Cheese

Pears are a naturally sweet treat that’s easy for young kids to eat when sliced. They’re high in fiber and beneficial compounds. Add a spread of ricotta cheese to each slice for a tasty source of protein and calcium.

7. Cottage Cheese

Cottage cheese is a soft, fresh cheese that’s suitable for even infants. It’s rich in protein and a good source of selenium, vitamin B12, and calcium, all important for growth and brain development. Serve it plain, with fresh or dried fruit, or spread on whole-wheat toast.

8. Oatmeal

Oatmeal is not only a healthy breakfast but also a great snack. Oats are high in soluble fiber, which promotes healthy gut bacteria. Avoid flavored packets high in sugar, and make your oatmeal with whole oats. Add cinnamon and diced apples for sweetness. Using milk instead of water increases protein and calcium.

9. A Piece of Cheese

Cheese is a good source of protein, fat, and calcium. Studies show that eating cheese and other dairy products improves overall diet quality. Full-fat dairy helps meet nutritional needs for calcium, magnesium, and vitamins A and D. Cheese provides high-quality protein, promoting growth and helping kids stay full between meals. It may also reduce the risk of cavities.

10. Veggie Pita Pocket

Getting kids to eat vegetables can be difficult, but making it fun helps. Spread hummus inside a whole-wheat pita pocket and add raw veggies like carrots, cucumbers, lettuce, and bell peppers. Let your child choose the veggies to fill the pita. Vegetables are packed with important vitamins and minerals, but many kids don’t consume enough.

11. Fruit Smoothie

Fruit smoothies are a great way to pack nutrients into a snack. You can even add vegetables, and the fruit sweetness may mask the taste. Use whole, fresh ingredients and avoid fruit juices, which are high in sugar. Here’s a simple berry smoothie recipe:
Ingredients:
2 cups spinach, 2 cups frozen berries, 1 cup plain yogurt, 1 cup whole or almond milk, 1 tbsp honey
Directions: Blend all ingredients until smooth.

12. Hard-Boiled Eggs

Hard-boiled eggs are a quick, protein-packed snack. Eggs are highly nutritious, containing protein, vitamins B12 and riboflavin, and essential minerals like selenium. They’re also good for eye health due to lutein and zeaxanthin. Eggs are one of the best sources of choline, crucial for brain development.

13. Banana Oat Cookies

Banana oat cookies are a healthy alternative to sugary snacks. These cookies are sweetened with mashed bananas, not refined sugar, which can lead to health problems like heart disease and obesity.
Ingredients: 3 ripe bananas, 1/3 cup coconut oil, 2 cups rolled oats, 1/2 cup mini chocolate chips or dried fruit, 1 tsp vanilla.
Directions: Mix ingredients, place spoonfuls on a greased cookie sheet, and bake at 350°F (175°C) for 15–20 minutes.

14. Raisin Snack Packs

Raisins, dried grapes, are packed with nutrients found in fresh grapes but in a more compact form. They’re rich in iron, which many children lack, and help transport oxygen in the body. Raisin snack packs are a convenient, healthy alternative to most store-bought snacks.

15. Turkey and Avocado Roll-Up

A turkey and avocado roll-up is an easy, healthy snack. Turkey provides protein for building and repairing tissues. Avocados are rich in heart-healthy fats, fiber, folate, and antioxidants. To make, slice avocado, toss with lime juice to prevent browning, and wrap turkey around each slice.

16. Baked Sweet Potato Fries

Sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A, important for eye and skin health. Homemade baked sweet potato fries are a nutritious alternative to traditional fries.
Ingredients: 1 sweet potato, 1 tsp olive oil, sea salt.
Directions: Peel and slice the sweet potato, toss in olive oil, sprinkle with salt, and bake at 425°F (220°C) for 20 minutes.

17. Pickles

Pickles are cucumbers fermented in salt and water, offering a good source of vitamin K and beneficial probiotics. Opt for pickles with live cultures, found in the refrigerated section. Avoid sweet pickles, which are high in sugar.

18. Kale Chips

Kale, a superfood, is low in calories and rich in vitamins A, C, and K. While many kids won’t eat raw kale, kale chips make for a tasty snack that might change their mind.

Ingredients: 1 bunch kale, 1 tbsp olive oil, 1 tsp garlic powder, 1/4 tsp salt.
Directions: Tear kale into pieces, wash and dry, toss in olive oil and seasonings, and bake at 350°F (175°C) for 10–12 minutes.

19. Carrot Sticks and Hummus

Carrots are a favorite of many kids, and pairing them with hummus, a creamy dip made from chickpeas, makes for a nutritious snack. Hummus is high in fiber, folate, and antioxidants, and is perfect with raw vegetables like carrots.

20. Energy Balls

Energy balls are like cookie dough but made with wholesome ingredients. They are a healthier alternative to sugary granola bars.
Ingredients: 1 cup oats, 1/3 cup honey, 1/2 cup almond butter, 1/2 cup ground flax seeds or chia seeds, 1 tsp vanilla, 1/2 cup dried fruit.
Directions: Mix all ingredients, roll into balls, and refrigerate.

21. Bell Peppers and Guacamole

Bell peppers are sweet, nutritious, and rich in fiber, vitamin C, and carotenoids, which support eye health. They taste great dipped in guacamole, a creamy spread made from mashed avocados.

22. Whole-Grain Crackers and Nut Butter

Spread nut butter on whole-grain crackers for a snack that balances protein, carbs, and fats. Choose crackers made from 100% whole grains and seeds, avoiding those with refined flour and sugar.

23. A Piece of Fruit

Fruit is a healthy and convenient snack for kids, offering fiber, potassium, and vitamins A and C. Bananas, apples, and grapes are great for on-the-go snacks. Cut up fruits like pineapple and mango for easy storage.

24. Peanut Butter and Banana Quesadilla

A peanut butter and banana quesadilla is a simple yet nutritious snack. Peanut butter provides healthy fats and protein, while bananas are rich in potassium, vitamin B6, and fiber.
Ingredients: 1 whole-wheat tortilla, 2 tbsp peanut butter, 1/2 banana, 1/8 tsp cinnamon.
Directions: Spread peanut butter on tortilla, arrange banana slices, sprinkle with cinnamon, fold, and slice.

25. Olives

Olives are full of healthy fats and antioxidants, which protect the body from damage. Choose pitted olives for easy consumption. Start with mild-flavored black olives if your child hasn’t tried them before.

26. Apples and Peanut Butter Dip

Apple slices and peanut butter make a delicious combination. The apple skin contains pectin, which benefits gut bacteria. To make a smoother dip, mix peanut butter with yogurt for a creamy texture.

27. Frozen Fruit Popsicles

Frozen fruit popsicles are a tasty and healthy treat. Most store-bought popsicles contain artificial flavors and sugars, but homemade ones are simple and nutritious.
Ingredients: Frozen fruit, popsicle molds, sticks, fruit juice.
Directions: Blend fruit and juice, pour into molds, freeze overnight.

28. Half of a Sandwich

A half sandwich can be a quick, healthy snack. Use whole-wheat bread, protein sources like cheese or turkey, and add fruits or veggies. Examples include cheddar with apples, mozzarella with tomatoes, or peanut butter with banana.

What You Need to Know

Many children feel hungry between meals. A nutritious snack can give them energy and supply the necessary nutrients each day. Instead of giving them prepackaged snacks, offer whole, unprocessed foods during snack time.

Also make sure to note the following:

• Avoid Pressuring Your Picky Eater: It can be hard to see your child turn down the nutritious foods you’ve carefully chosen for them. However, it’s important not to pressure your little one into eating or forcing them to “finish everything” on their plate. Pediatricians and nutrition specialists typically advise offering a variety of foods in small servings and letting your child decide what they want to eat. This approach helps keep mealtime stress-free and avoids power struggles.
• Reduce Processed Foods: Keep in mind that by limiting processed foods in your child’s diet, you’ll increase the chances of them eventually enjoying the healthier choices you offer.

Healthy snacks for picky eaters don’t have to be boring. With these fun ideas, you can keep the healthy snacks for picky eaters snack time exciting and nutritious. Remember, kids love variety and creativity. So, experiment with different flavors and textures.

By making healthy snacks enjoyable, you help kids develop good eating habits. These healthy snacks for picky eaters are not only easy to make but also great for busy days. Try these ideas today and watch your kids enjoy healthy eating!