Health advice
Aug 12, 2012

Written by Christina Hanley, BHSc (Nutritional Medicine), ANTA Member #20854, Nutritionist & Health Content Lead at Mr Vitamins, 8 years clinical experience

Reviewed by Yurie Sato, BHSc (Naturopathy), Qualified Naturopath, NHAA Member #157018, Assistant Store Manager at Mr Vitamins, 6 years clinical experience. View profile

Last updated: 15 October 2026

Healthy snacks for kids are simple foods built around vegetables, fruit, dairy and grains, like veggie sticks with hummus, frozen yoghurt or stuffed cherry tomatoes. Most Australian children do not eat enough vegetables, so snacks are an easy way to add more to their day.

How this guide was put together: Reviewed by Yurie Sato (BHSc Naturopathy) against current research, including Australian Bureau of Statistics data, Royal Children's Hospital Melbourne safety advice, Raising Children Network and healthdirect guidance, and Allergy & Anaphylaxis Australia resources, and updated as new evidence emerges. See our editorial policy or meet our practitioners.

Why do healthy snacks matter for kids?

In 2022, only about 1 in 20 Australian children aged 2 to 17 ate enough vegetables each day. About 6 in 10 ate enough fruit.

Children aged 4 to 8 should aim for about 4½ serves of vegetables and 1½ serves of fruit each day. A serve of vegetables is about half a cup of cooked vegetables, or a cup of salad.

Every snack is a chance to add a vegetable or piece of fruit. The ideas below make that easy.

What should a healthy kids' snack include?

Try to build snacks from the five food groups. These are vegetables, fruit, grains, protein foods like eggs and beans, and dairy like milk, yoghurt and cheese.

Australian guidelines say to limit added sugar and salt. Foods like biscuits, chips, lollies and sweet drinks are best kept as "sometimes" foods.

Choking safety for young children: Never give whole nuts to children under five. For children under three, any small, firm food can be a choking risk, including popcorn, grapes and raw carrot.

Cut grapes lengthways into quarters, and cook, grate or mash hard fruit and vegetables for young children. Always have children sit down while they eat.

Check your school's allergy policy: Many schools and childcare centres ask families not to send certain foods, such as nuts or nut spreads. Check your school's rules before packing any snack with nuts or seeds.

10 healthy snacks for kids

1. Seedy popcorn

Mix air-popped popcorn with a handful of sunflower seeds and a pinch of cinnamon. Drizzle with a little melted butter or coconut oil and toss well.

Safety tip: Popcorn and seeds can be a choking risk, so this one is best for school-age kids.

2. Stuffed cherry tomatoes

Scoop out the insides of cherry tomatoes with a small spoon. Fill them with cottage cheese, tuna, mashed avocado or hummus.

Safety tip: For younger children, cut the tomatoes in half first.

3. Fruity frozen yoghurt

Mix fruit puree with plain yoghurt, spoon into small containers and freeze. Take them out of the freezer about an hour before eating so they soften.

4. Lettuce wraps

Place a filling in a lettuce leaf and roll it up like a wrap. Good fillings include hummus, chopped egg, guacamole and cottage cheese.

You can also use halved capsicums with the seeds scraped out. Kids can fill them themselves, which makes it more fun.

5. Nut butter dippers

Choose a nut butter with no added salt or sugar, such as peanut, almond or cashew. Serve it with apple slices, celery sticks or wholegrain crackers.

Safety tip: Smooth nut butter is fine for young children who are not allergic. Grate or cook apple for toddlers, and check your school's nut policy first.

6. Frozen fruit bites

Orange quarters, banana slices, strawberries and grapes are fun to freeze, especially on hot days. Frozen peas and cucumber slices work too.

Safety tip: Cut grapes lengthways into quarters before freezing, and skip frozen peas for children under three.

7. Banana roll-ups

Spread banana or other soft fruit with nut butter. Roll it in finely chopped seeds or rolled oats.

8. Kale chips

Wash the kale, dry it well and tear it into bite-sized pieces. The leaves must be fully dry, or they will steam instead of turning crispy.

Spread on a lined baking tray, drizzle with a little oil and add a tiny pinch of salt. Bake at 170°C for 10 to 15 minutes, or try our ready-made healthy chips on busy days.

9. Cheesy broccoli dip

Blend cooked broccoli with reduced-fat cream cheese, and add garlic if your kids like it. Warm in the oven for 10 to 15 minutes and serve with wholemeal pita.

You can also try this with spinach or cauliflower. It is a tasty way to add an extra vegetable.

10. Oatcakes with toppings

Oatcakes are crackers made from oats. Top them with hummus, avocado, bean spreads or nut butter.

Snacks at a glance

Snack	Food groups	Lunchbox friendly?
Seedy popcorn	Grains	Yes, if seeds are allowed
Stuffed cherry tomatoes	Vegetables, protein or dairy	Yes, with an ice brick
Fruity frozen yoghurt	Fruit, dairy	Best at home
Lettuce wraps	Vegetables, protein	Yes, with an ice brick
Nut butter dippers	Fruit or vegetables, protein	Check school nut policy
Frozen fruit bites	Fruit, vegetables	Yes
Banana roll-ups	Fruit, protein	Check school nut policy
Kale chips	Vegetables	Yes
Cheesy broccoli dip	Vegetables, dairy, grains	Best at home
Oatcakes with toppings	Grains, plus topping	Yes

Practitioner insight

"Parents often tell us their kids will not touch vegetables. Letting children build their own snack, like filling a lettuce wrap or a capsicum boat, often gets them trying foods they would push away on a plate." Yurie Sato, Naturopath

Need help with fussy eaters?

You can speak with a qualified practitioner in any of our eight Mr Vitamins stores, or book a free 10-minute phone chat online.

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Frequently asked questions

How many vegetables should kids eat each day?

Children aged 4 to 8 should aim for about 4½ serves of vegetables and 1½ serves of fruit each day. A serve of vegetables is about half a cup of cooked vegetables or a cup of salad.

Are nuts safe for kids?

Never give whole nuts to children under five, because they are a choking risk. Smooth nut butter is fine for children who are not allergic, but check your school's nut policy.

Is popcorn safe for toddlers?

Popcorn is a choking risk for young children. For children under three, any small, firm food can cause choking.

Is maple syrup healthier than sugar?

Maple syrup is a form of sugar and is one of the names sugar can go by on food labels. Australian guidelines recommend limiting added sugar, so use fruit or spices like cinnamon for sweetness instead.