A little while ago, a few readers suggested that I share some dietitian-approved vegan snack ideas for kids. So in this article, I will do just that.
I rarely have time to make intricate, creative, Pinterest-worthy looking snacks. So first, I’ll share with you the five vegan snacks that I consistently rely on to feed my preschooler. They’re simple, super quick to make, and require only a few ingredients.
These kid-friendly vegan snacks are a great complement to her meals and contribute to my daughter meeting her nutrient needs on a vegan diet.
In part two, I’ve included a list of additional healthy vegan snacks for kids. These are perfect for parents who have a little extra time on their hands, or simply who wish to get more creative with their snacks.
1-5. My go-to, quick and simple healthy vegan snacks for kids
In the video below, I share with you five of my go-to quick and easy vegan snack recipes.
These are the ones I rely on during busy weeks. They also use staple ingredients I always have on hand. So they’re also great for those days when I’m running out of fresh groceries.
These are the snacks that I consistently rely on to feed my vegan preschooler.
6-11. A few more easy vegan snack ideas for kids
Here are a few additional snack ideas that you can put together in under 5 minutes.
- Vegan guacamole, sprinkled with flaxseeds and with a side of vegetable sticks to dip
- Fruit with a peanut butter and chia seed dip, or alternatively, a peanut butter chia seed pudding.
- Hummus topped with flaxseeds and served with a side of pita chips.
- Pumpkin, spice and walnut pudding – feel free to replace the sugar with dates.
- Banana nice cream topped with ground nuts and fresh fruit.
- Toast covered with avocado and hempseeds or hazelnut butter and strawberries.
12-16. Vegan snack ideas that are high in protein
Protein is an important nutrient to get on a vegan diet, yet one that many parents tend to forget to include into snacks. Here are a few high-protein plant-based snack ideas to help you add a little more protein to yours.
- Tofu fingers with a salsa dip – a great way to reuse your leftovers!
- Soy yoghurt topped with fruit and ground nuts and seeds .
- Spinach and sesame crackers, served with a black bean dip.
- Tofu pizza sticks – I’d personally add some vegan pesto arrabiata and olives to mine.
- Vegan yogurt bark, made with your choice of fruit!
17-21. Gluten-free healthy vegan snacks for kids
It can be difficult to find snacks for kids that are both plant-based and gluten-free. Here are a few options you can easily make at home.
- Fruit skewers with a vegan caramel dip topped with ground coconut and chia seeds.
- Homemade corn chips with this vegan cheese dip.
- Pistachio pudding, you can mix in some silken tofu for extra protein.
- Banana oat cookies with a plant-milk babyccino.
- Rice crackers with peanut butter and chia jam.
22-28. After school vegan snack ideas made with whole foods
If your little ones come back from school feeling ravenous, try serving them some of these nutrient-rich and filling plant-based snacks to fuel them up.
- Mini corn nachos topped with black beans, salsa, guacamole, onions, diced peppers and cashew sour cream.
- Whole wheat crackers topped with avocado and chickpea “egg” salad .
- Vegan sweet or savory toast.
- Homemade popsicles .
- Dates stuffed with nut butter and sprinkled with flaxseeds.
- Plant-based yogurt with homemade granola (maple syrup optional).
- Baked apple chips with a cashew cinnamon dip.
29-34. On-the-go vegan snacks
Here are a few portable snack ideas you can easily stuff in your diaper bag or purse, to feed your littles while you’re on the go. Having these on hand is a great way to avoid relying on less nutritious options when out and about.
- Roasted chickpeas or edamame beans with a shelf-stable individual portion of calcium-fortified plant milk. Alternatively, stop by a cafe and ask for a babyccino made with calcium-fortified plant milk.
- Trail mix – may be roughly ground to reduce the risk of choking, depending on your child’s age.
- Fruit and vegetable smoothies.
- Tahini coconut energy balls.
- Flax crackers with some fresh fruit.
- Fruit roll-ups (I suggest replacing the syrup with dates) and a handful of walnuts.
35-40. Vegan snack ideas for school or road trips
School trips and road trips have one thing in common; no access to a fridge. In this case, a thermos can come to the rescue and allow you to pack a few more interesting (and nutrient-rich) options for your little one besides the usual granola bar and crackers.
- Savory vegan muffins with a shelf-stable individual portion of calcium-fortified plant milk.
- Chia pudding (in a thermos).
- Raspberry almond squares with a side of calcium-fortified plant yogurt (in a thermos)
- Kale chips or, actually, any of your favorite vegetable chips with some nuts and seeds.
- Energy bars.
- Apple cinnamon date scuffins with a shelf-stable calcium-fortified plant milk.
41-45. Store-bought healthy vegan snacks for kids
As busy parents, we don’t always have the time or energy to make a snack from scratch. Luckily, there are increasingly more nutrient-rich store-bought vegan snack options to choose from. Here are a few to consider.
- Nut bars or trail mix.
- Fruit and veggie smoothies made with calcium-fortified yogurt or plant milk. Sprinkle in some ground flaxseeds or chia seeds if you wish.
- Nut butter pouches, whole grain crackers and a calcium-fortified fruit juice.
- Fruit purees – bonus points if you can find some that also contain a source of protein and fat, such as chia seeds. Otherwise, simply sprinkle in your own.
- Plant-based yogurt pouches with apple chips.
To sum it all up
Children have smaller stomachs than adults do, which generally means that they need to eat more frequently to meet their nutrient needs.
That’s why snacks are especially important for your child, and why you might as well pack as much nutrition in them as possible.
I hope that this list of vegan snack ideas for kids provides you with some inspiration. Above all, I hope it convinces you that while creativity is an option, it’s absolutely not a requirement for serving your child a tasty and well-balanced plant-based snack.
So if you’re currently short on time, simply pick a few quick or easy-to-make options to cycle through. Reserve the more creative snacks for weekends, holidays, or whenever your kiddos can help you make them!