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At Tiny Health, we know that life with kids is a whirlwind. Between soccer practice, ballet lessons, and playdates, making healthy snacks from scratch isn’t always realistic, and finding alternatives can be tricky.
Snacking on the go often means reaching for whatever’s quick and easy. But too many packaged snacks are loaded with sugar, salt, preservatives, and unhealthy fats—empty calories with little nutritional value.
Our snack-obsessed culture—where junk food is everywhere—can take a toll on our kids’ growing bodies and guts. From weight gain and tummy troubles to missing out on the nutrients they need to grow strong, too much junk food can lead to long-term issues like type 2 diabetes [1].
To help take the guesswork out of choosing healthier options, we’ve gathered our team’s favorite grab-and-go snacks, perfect for busy days and picky eaters. Each mom-approved tasty pick is convenient yet good for your kids' gut health. So, the next time you're juggling a million things and trying to keep everyone fueled and happy, grab one of these snacks our team swears by.
Naturally simple
Powering up with fresh fruits, vegetables, and whole foods is always the best choice for kids. Since they’re loaded with essential vitamins, minerals, and fiber, many of these count toward their recommended five daily servings of fruits and veggies.
Tip: Avoid snacking two hours before dinner, but if your kids need a little something, offer them chopped veggies as a healthy choice.
- Fruit: Bananas, apple slices, clementines, grapes, peaches, pears
- Celery sticks - A good source of cellulose, a friendly prebiotic fiber that feeds your beneficial bacteria and helps with constipation
- Cucumber slices - Cucumbers are high in water, which helps with digestion and makes it easier for your body to break down food and absorb nutrients
- Baby carrots - Rich in pectin to help improve digestion and increase short-chain fatty acids
- Guacamole (single-size) - Avocados support gut health with their fiber, which feeds friendly bacteria
- Nuts - Almonds are high in vitamin B2 and important for immune function
- Hard-boiled eggs - “Perfect for when the kids' menu is full of processed foods” - Cheryl
- Kirkland Individual Organic Hummus Packs: “Add to lunch boxes for a quick protein with chopped veggies or crackers. I love prioritizing proteins and whole fruits and veg as snack options and minimize hyper-palatable or higher sugar options (even the healthy ones) as they can desensitize taste palates to whole foods.” - Amy
Breakfast bites anytime
Who says breakfast is just for mornings? Cereals, granola, and bars don't just wake up your kids—they're versatile enough to keep them going all day. These picks made our favorites list because they're packed with fiber, protein, and healthy fats, keeping your child's energy levels up and their nutrient intake on track between meals.
Tip: Mix granola or muesli into a quick parfait with Greek yogurt and fresh fruit for an after-school snack.
- Muffin Revolution Banana Bam Bam - You can find these in the freezer section at Whole Foods. We like them for breakfast or as a snack. - Natalie
- Seven Sundays Sunflower Cereal
- Nature's Path Heritage Flakes
- Skout Organic Chocolate Peanut Butter Real Food Bar
- That's It Fruit Bars
- Simple Mills Almond Flour Snack Bars
High-protein selections
Protein is crucial in building your children’s growing muscles and keeping them satisfied longer. It’s also a source of vitamin B12, which is important for the nervous system and the development of red blood cells. These handpicked snacks deliver high-quality protein and nourishing ingredients, actively boosting their overall health.
Tip: Use snack-size bags to help kids understand the right amount without turning a snack into a full meal.
- Chomps Beef or Turkey Jerky “My boys love meat, and I love them to eat grass-fed meat. Chomps provides a delicious, healthier jerky option that can be packed in lunches for a protein-filled lunch or snack!” - Danielle
- Epic Wagyu Beef Steak Strip
- Paleovalley 100% Grass-Fed Beef Sticks “An easy, high-quality source of protein for my kids!” - Jennifer
- Biena Crunchy Chickpeas “I always need more ways to get protein in. When I can't make my own dehydrated chickpeas, these are the best options. They are super crunchy and flavorful and loaded with resistant starch and fiber for my gut, and protein to keep me and my boys going.” - Danielle
Crunch time favorites
Do your kids love reaching for something crunchy? These nutritious snacks deliver on taste and actively support their healthy growth. With plant-based goodies and allergy-friendly options, each pick includes wholesome ingredients you can trust.
Tip: Pair crackers and seaweed snacks with hummus or guacamole to boost healthy fats.
- Made Good Crackers “They're yummy and super easy to share with friends and other little ones because they're vegan and allergy-friendly. I also love that it's made from organic ingredients.” - Cat
- gimme Roasted Seaweed Snacks
- Serenity Kids Grain-Free Puffs
- Barnana Organic Plantain Crisps
- Mary’s Gone Crackers Super Seed
- Nature’s Turn Fruit Crisps
Lunchbox goodies
These high-quality snacks are perfect for busy families. Each bite helps support your digestive well-being, and the convenient portion-controlled packs make it easy to enjoy healthy snacking on the go.
Hint: Offer a variety of snacks throughout the week to satisfy your kids’ cravings.
- Common Foodies Matcha Amaranth Wafers - “My kids are obsessed with these sugar-free wafers.” - Cheryl
- Nature's Garden Trail Mix Snack Packs “Pack these in lunches, or I keep these in my car for a post-sports, on-the-go healthy snack before the ‘hangries’ hit!” - Amy
- Amara Organic Smoothie Melts
- Snow Days Pizza Bites “Such a great option to have in the freezer when you're in a pinch and want to offer your kids something more substantial.” - Natalie
Keep your kids’ tummies happy and healthy
From the morning rush to packing bento box lunches to evening adventures on the fly, keeping your kids fueled with healthy snacks is all about planning. To ensure they have a well-rounded diet, consider adding fermented foods like kombucha, kimchi, and Greek yogurt. Also, don’t forget to load up on fiber-rich goodies like whole grains, beans, and lentils, which helps keep those little bellies balanced.
If you’re wondering about your child's gut health, take a Baseline Child Gut Health Test. For children with chronic conditions like eczema or allergies, Tiny+ Targeted Child’s Gut Program is designed to help parents address their symptoms at the root.
Note: As parents, we know how important it is to choose healthy snacks for our kids, but we can’t always track how every brand handles concerns like heavy metals. That’s why we suggest focusing on the types of snacks we recommend rather than specific brands, as there are many great alternatives. For added peace of mind, we encourage you to check independent third-party sources for the latest reports on heavy metal levels in packaged foods.
