Finding quick, healthy snacks for kids can sometimes be a challenge, especially when you’re aiming for plant-based options that are both nutritious and appealing. Whether your family follows a vegan lifestyle or you’re simply looking to incorporate more plant-based snacks into your child’s diet, there are plenty of delicious and easy-to-make options to choose from.
This article will introduce you to some of the best quick vegan snacks for kids that are not only packed with nutrients but also fun to eat. These snacks are perfect for lunchboxes, after-school treats, or when your little ones need a quick bite on the go.
1. Fruit and Nut Butter Sandwiches
Fruit and nut butter sandwiches are a quick, simple, and nutrient-packed snack that kids love. They provide a great balance of healthy fats, protein, and natural sweetness. You can use a variety of fruits and vegan nut butters to keep things interesting.
Ingredients:
- Apple or banana slices
- Peanut butter, almond butter, or sunflower seed butter (for nut allergies)
Instructions:
- Slice an apple or banana into rounds or long strips.
- Spread a thin layer of nut butter onto one slice and top it with another to make a “sandwich.”
- You can sprinkle some chia seeds or granola for added crunch.
Why Kids Love It: The combination of sweet fruit and creamy nut butter is delicious, while parents appreciate the quick prep time and the healthy nutrients packed into each bite.
2. Vegan Energy Balls
Energy balls are a great option for a quick and portable snack. They’re easy to make in advance and can be stored in the fridge for days or even weeks. Made with ingredients like oats, nut butter, and dates, these energy-packed bites are sure to keep your kids satisfied until their next meal.
Ingredients:
- 1 cup oats
- 1/2 cup peanut butter or almond butter
- 1/4 cup maple syrup or agave
- 1/2 cup chocolate chips (dairy-free)
- 1/4 cup chia seeds or flax seeds (optional)
Instructions:
- In a large bowl, mix all the ingredients together until well combined.
- Roll the mixture into small bite-sized balls.
- Refrigerate for at least 30 minutes to allow them to firm up.
Why Kids Love It: The sweetness of the maple syrup and the crunch of the oats make these energy balls a hit with kids. Plus, they can get involved in rolling the mixture into balls, which makes snack prep fun.
3. Veggie Sticks with Hummus
When it comes to quick vegan snacks for kids, few options are more convenient and nutritious than veggie sticks with hummus. The vegetables provide fiber and essential vitamins, while hummus delivers protein and healthy fats. Plus, it’s a snack that kids can customize based on their favorite veggies.
Ingredients:
- Carrot sticks, cucumber slices, or bell pepper strips
- Hummus (store-bought or homemade)
Instructions:
- Wash and slice your veggies into sticks or strips.
- Serve with a small bowl of hummus for dipping.
Why Kids Love It: The creamy texture of hummus paired with crunchy veggies makes this snack fun to eat, and the colorful vegetables are visually appealing.
4. Fruit Kabobs
Fruit kabobs are not only quick to assemble but also a fun and visually appealing way for kids to enjoy a variety of fruits. You can use any fruits that your child enjoys and mix them together for a snack that’s rich in vitamins, minerals, and antioxidants.
Ingredients:
- Strawberries
- Grapes
- Pineapple chunks
- Melon cubes
- Wooden skewers (or for younger children, plastic or silicone skewers)
Instructions:
- Wash and cut the fruit into bite-sized pieces.
- Thread the fruit pieces onto the skewers, alternating colors for a fun, rainbow-like effect.
- Serve immediately or store in the fridge until ready to eat.
Why Kids Love It: The bright colors and fun presentation make these fruit kabobs a hit with kids. They can even help assemble the skewers, making snack time interactive.
5. Vegan Mini Pita Pizzas
Kids love pizza, and vegan mini pita pizzas are a quick and easy snack that you can customize with your child’s favorite toppings. Using small pita rounds as a base, you can create individual snack-sized pizzas that are both delicious and nutritious.
Ingredients:
- Small pita breads or flatbreads
- Tomato sauce or vegan pesto
- Dairy-free cheese (optional)
- Toppings like sliced olives, cherry tomatoes, spinach, or mushrooms
Instructions:
- Preheat the oven to 350°F (175°C).
- Spread a thin layer of tomato sauce or vegan pesto on each pita.
- Top with dairy-free cheese and your choice of veggies.
- Bake for 5-7 minutes, or until the pita is crisp and the cheese has melted slightly.
Why Kids Love It: Mini pizzas are not only tasty but also fun to make. Kids can customize their own pizzas with their favorite toppings, turning snack time into a creative activity.
6. Rice Cake Faces
Rice cakes are a great base for creating fun and healthy snacks. By adding various toppings, you can turn a simple rice cake into a cute and delicious treat that’s perfect for kids.
Ingredients:
- Plain rice cakes
- Peanut butter or almond butter
- Banana slices, raisins, and other fruits for decoration
Instructions:
- Spread a thin layer of nut butter on the rice cake.
- Use banana slices, raisins, and other fruits to create “faces” or other fun designs.
Why Kids Love It: Kids love anything they can decorate, and rice cake faces are a perfect way to let them express their creativity while eating something healthy.
7. Vegan Popcorn
Popcorn is a classic snack that’s naturally vegan, and it’s a great option for movie nights or when your kids are craving something crunchy. By skipping the butter and adding your own seasonings, you can keep popcorn both healthy and delicious.
Ingredients:
- 1/4 cup popcorn kernels
- 1 tablespoon olive oil or coconut oil
- Salt, nutritional yeast, or cinnamon (for flavor)
Instructions:
- Heat the oil in a large pot over medium heat.
- Add the popcorn kernels, cover the pot, and wait for the popping to start.
- Once the popping slows, remove the pot from the heat and sprinkle with your choice of seasonings.
Why Kids Love It: Popcorn is crunchy, light, and can be flavored in endless ways. Nutritional yeast gives it a cheesy flavor, while cinnamon adds a sweet touch, making it a snack kids will ask for again and again.
8. Banana Nice Cream
Banana “nice cream” is a vegan alternative to traditional ice cream, and it’s incredibly easy to make. With just one ingredient—frozen bananas—you can create a creamy, delicious snack that feels indulgent but is completely healthy.
Ingredients:
- 2-3 ripe bananas, sliced and frozen
- Optional mix-ins: cocoa powder, peanut butter, or berries
Instructions:
- In a blender or food processor, blend the frozen banana slices until smooth and creamy (like soft serve).
- For added flavor, blend in cocoa powder, peanut butter, or berries.
- Serve immediately, or freeze for a few minutes for a firmer texture.
Why Kids Love It: Banana nice cream has the texture and taste of ice cream but without any added sugars or dairy. It’s a perfect snack or dessert for warm days.
9. Vegan Trail Mix
Trail mix is a fantastic snack for kids on the go, and it’s incredibly easy to customize with their favorite ingredients. You can mix together nuts, seeds, dried fruits, and even some dark chocolate or coconut chips for a healthy and satisfying snack.
Ingredients:
- Almonds, cashews, or sunflower seeds
- Dried cranberries, raisins, or apricots
- Dark chocolate chips (optional)
Instructions:
- Combine your choice of nuts, seeds, dried fruit, and chocolate in a bowl.
- Mix well and portion into small containers or snack bags for easy grab-and-go snacks.
Why Kids Love It: The variety of textures and flavors in trail mix—crunchy nuts, chewy dried fruit, and sweet chocolate—make it an exciting snack that’s never boring.
10. Vegan Quesadillas
Quesadillas are quick, easy, and endlessly customizable. You can make a simple vegan quesadilla using just a few ingredients, and it’ll be ready in minutes.
Ingredients:
- 2 flour tortillas
- 1/2 cup dairy-free cheese
- Optional: beans, sliced veggies, or spinach
Instructions:
- Heat a skillet over medium heat.
- Place one tortilla in the pan, sprinkle the cheese and any optional fillings on top, and cover with the second tortilla.
- Cook for 2-3 minutes on each side, or until the tortillas are golden and crispy.
- Cut into wedges and serve.
Why Kids Love It: Quesadillas are cheesy, melty, and easy to hold, making them a hit with kids. Plus, they can choose their own fillings to make it their own.
Conclusion
With these quick and easy vegan snacks, you can keep your kids satisfied and energized throughout the day. From fun fruit kabobs to savory quesadillas, there’s a plant-based option for every taste and preference. These snacks not only provide essential nutrients like fiber, protein, and healthy fats but also make snack time fun and exciting for your little ones.