Make snack time a breeze with these 50 easy, healthy and delicious vegan snacks for kids, sure to please even the pickiest of eaters.
Snacks are a great way to get extra nutrients into your kids diet and fill in any nutritional gaps. Think of them like mini meals. Offer two or three different food groups at once.
This list of vegan snacks for kids will fill your child up and give them the energy they need to keep their brains alert and bodies active. They are full of important nutrients for kids including protein, fiber, iron, zinc, calcium, vitamin D, vitamin B12 and omega-3.
Note: Nuts, seeds, popcorn and whole beans may be a choking hazard for young children, especially those under 5.
Here are 50 vegan snacks for kids:
1. Hummus with Veggies & Pita Chips
Kids love to dip their food. Slice colorful, antioxidant-rich veggies like carrots, cucumber and bell peppers into sticks and serve alongside heart healthy hummus and pita chips.
Chia seeds are full of protein, omega-3, calcium, iron, fiber, and antioxidants. With kid friendly flavors like vanilla, berry, peanut butter, and chocolate your child will love these single portion puddings. This recipe blends the chia seeds up for a delicious snack that is ready in minutes.
3. Refried Bean Tostada
Layer a tostada with warmed refried beans and let your kids customize the toppings to their liking. Set out little bowls of salsa, avocado, guacamole, vegan cheese, or olives and let your child make their own.
4. Avocado Toast topped with Sesame Seeds
Mash half an avocado with a little lemon juice and salt, and spread onto a piece of whole wheat toast. Top with sesame seeds for extra nutrients. Sesame seeds are a particularly good source of plant-based calcium.
Get your kids excited about eating their vegetables with these rainbow veggie kabobs. Chop up a variety of garden fresh veggies and have your kids make their own creations. This recipe pairs the veggie kabobs with edamame hummus for a protein packed dip kids will love.
6. Fruit & Veggie Smoothies
Smoothies are a great way to pack in a lot of nutrients. Blend 8 oz of fortified plant milk, 1 medium frozen banana, 1/2 cup of fruit and 1/2 cup of veggies (like leafy greens, cauliflower or 1/2 an avocado) and process until smooth. Add in a tablespoon of nut or seed butter if desired.
7. Nut Free Trail Mix
Nut allergy or nut free policy at school? No problem. Instead of nuts, include protein-rich roasted sunflower and pepita seeds and mix them together with a fortified cereal and dried fruit.
Kids will love mashing avocados and making their own whole grain corn tortillas in this fun and filling snacktivity. Perfect for kids and picky eaters, this guacamole is mildly flavored, and free of chunks of raw onion or other ingredients that kids may not like.
Keep frozen edamame in the freezer and steam or microwave for a quick and easy snack. Serve it with a dipping sauce such as low sodium soy sauce or liquid aminos. Edamame is not only full of protein, calcium, iron, folate and choline, it’s fun to eat! Kids will love eating with their hands, dipping the pods, and popping the edamame out of the shell.
These nutrient packed granola bars are full of oats, nuts, seeds and dried fruit and naturally sweetened using dates and maple syrup. Have you child choose the mix-ins and customize them to their liking. The perfect on the go or lunch box snack, these will last at least a week in the fridge and 2-3 months in the freezer.
11. Hummus and Shredded Carrot Pinwheel
Place a whole wheat tortilla on a plate in the microwave, cover with a damp kitchen towel, and microwave for 20 seconds. Spread hummus across the surface and sprinkle with a shredded carrot. Firmly roll the tortilla into a pinwheel shape and cut into 1 to 2 inch slices using a sharp knife.
Smoothie bowls are thicker than smoothies and are eaten with a spoon. Packed full of fruit, vegetables, oats, nut butters and seeds, kids will love choosing their own toppings and creating their own smoothie bowl.
13. Apples and nut or Seed Butter
This quintessential kids snack is quick and easy to prepare. Full of protein and healthy fat from the nut or seed butter, and fiber from the apples, it will help keep your little ones tummies full and minds alert until their next meal. Mix it up with peanut, almond, walnut, cashew or sunflower seed butter.
Kids will go crazy for the vibrant pink color and sweet taste of beet hummus. It’s creamy, silky and sweet, with none of the typical earthy taste of beets. Serve it as a dip with veggies sticks, pretzels or pita chips, or spread it onto toast or in a wrap.
15. English Muffin Pizzas
Spread tomato sauce onto a vegan whole wheat English muffin and top with diced veggies and a sprinkle of non-dairy cheese. Toast until the cheese is melted and the edges are lightly golden.
16. Overnight Oats by Raised on Veggies
Oats are a whole grain and full of fiber and protein to give your child the steady stream of energy they need to learn and play. For a quick and easy make ahead snack, prepare overnight oats a day before and keep them in your fridge.
17. Pomegranate seeds and Toast
Cut open a section pomegranate and let your child pick out the seeds. This fun and simple food activity will keep your child busy and get them working on their fine motor skills. Plus, pomegranate seeds are high in antioxidants, fiber and vitamin C. Serve with toast topped with vegan butter, chia seed jam, or nut butter.
18. Energy Balls
The perfect grab and go snack, make energy balls ahead of time and keep them in your fridge until snack time.
This recipe mixes peanut butter and oats with superfoods like hemp seeds, flax seeds, and cacao nibs, for a delicious and nutrient packed snack.
Kids will adore the sweet taste of these 4-ingredient carrot cake energy balls while getting a big dose of veggies and whole grains. They are vegan, gluten-free, oil-free and nut-free, and can be easily turned into energy bars or raw granola.
19. Strawberry Hemp Heart Smoothie
Hemp hearts are high in protein, iron and zinc. Blend 1 cup of fortified soy milk with 1 frozen banana, 3 tablespoons of hemp hearts, 1 teaspoon of maple syrup, and 1/2 cup of strawberries for a filling and protein-rich smoothie. Plus, the vitamin C from the strawberries will help your child’s body absorb the iron from the hemp hearts.
Step up your apple and nut butter game with these adorable mini apple pizzas. Endlessly customizable, this healthy snack will delight even the pickiest of eaters.
21. Veggie Pita pocket
Slice up some veggies, spread hummus or salad dressing inside a pita pocket, and let your child stuff it with veggies. Shredded carrots, sliced cucumbers, diced bell peppers, olives, avocado, and chopped tomatoes work well. Top with sunflower seeds and hemp hearts if desired.
There’s nothing better than a refreshing popsicle on a hot summer day. Skip the store bought ones full of added sugar and artificial flavors and make some yourself. Pour smoothies into popsicle molds, include pieces of frozen fruit, or blend up fruits and veggies to make a healthy and delicious treat.
Kids will adore these beautiful rainbow fruit popsicles. This recipe uses 100% fruit and just a splash of non-dairy milk, for a healthy treat you can feel good about serving your child.
This recipe uses beets, berries, coconut water, and vegan yogurt for a balanced, delicious and beautiful snack.
Nuts are full of healthy fat, protein, fiber, antioxidants, iron and zinc. Serve a variety of nuts for maximum nutritional benefits:
- Walnuts have the most omega-3
- Pistachios are fun to eat. Even picky eaters will love cracking open the shells and finding the nut inside
- Almonds have the most calcium
- Pine nuts are small, soft and have a buttery taste
- Cashews are particularly high in zinc
Serve nuts with fruits or veggies high in vitamin C such as oranges, tangerines, mangos, pineapples, strawberries, bell peppers or broccoli. Eating iron and vitamin C together can increase the amount of iron your child’s body can absorb by up to 4 times!
Roasting chickpeas with maple syrup and olive oil transforms this bean into a sweet, salty and kid-friendly snack. Your child will love munching on these while getting a big dose of protein, fiber and iron.
25. Rice cakes with nut butter and chia seeds
Rice cakes are a great gluten-free alternative to bread with endless snacking possibilities. Spread a nut or seed butter onto a rice cake and top with chia seeds for a protein packed crunch.
Muffins are great to make ahead of time and keep on hand for an easy snack on the go.
Easy to make mini cornbread muffins are sweet, delicious and adorable – perfect for kids and picky eaters. Packed with healthy ingredients like cornmeal, oats and flaxseed, these muffins are gluten-free and refined sugar-free.
These light and fluffy muffins are naturally sweetened and loaded with oats and fresh baby spinach for a naturally beautiful green color. Gluten-free and nut-free, these vibrant muffins are perfect for on the go or packed into a lunch box. Top them with chocolate chips for added sweetness or hemp hearts for extra protein and iron.
Each fruit contains its own combination of vitamins, minerals, antioxidants and phytonutrients. Serve your child a variety during the day.
- Fresh fruit: bananas, apples and oranges make a convenient and ready packed snack
- Dehydrated fruit: strawberries, raspberries, blueberries and mango are sweet and fun to eat
- Dried fruit: is easy to carry and great in trail mix
Made from whole grains, unrefined oil, and naturally sweetened, this granola can be customized to your family’s liking. Make it with your kids and let them choose the nuts, seeds and dried fruit they want. Serve on its own, with some soy milk, or layer it with fruit and yogurt.
29. Cucumber Sandwiches
Spread hummus or vegan cream cheese onto whole wheat bread and top with sliced cucumbers, salt and pepper. Cut into triangles or use cookie cutters to make cute shapes kids can’t resist.
Kids love popcorn. It’s a whole grain which means the fiber will help keep your child full until their next meal.
This recipe uses nutritional yeast for a delicious, cheesy flavor. Nutritional yeast is an excellent source of vitamin B12 and is high in other B vitamins including thiamine, riboflavin, niacin and vitamin B6.
31. Mini Bagels with vegan cream cheese
Anything mini is usually a hit with kids. Toast mini bagels and spread cream cheese on top for a simple yet filling snack.
Your child will have fun eating a rainbow of fruit with these colorful and nutrient packed fruit kabobs. Serve with a fortified non-dairy yogurt dip to add protein and healthy fat to the fiber-rich fruit.
33. Black bean quesadilla
Heat 1 teaspoon of olive oil or vegan butter over a warmed skillet. Mash 1/4 cup of black beans and spread onto a corn tortilla. Top with a second corn tortilla and cook until crispy on both sides, flipping half way. Cut into triangles and serve with salsa.
34. Cereal and dairy-free milk
For a quick and easy snack, serve a fortified whole grain cereal with fortified soy milk. The cereal is full of iron and fiber while the soy milk adds protein, calcium, vitamin D, and vitamin B12.
Chocolately and full of healthy fat, fiber, vitamins and minerals from the avoacdo, this pudding can be whipped up in minutes in the blender. It can also be poured into popsicle molds and frozen into fudgesicles.
36. Peanut Butter & Jelly Sandwich
This classic food is popular for a reason, kids love it. To ramp up the nutrition, serve on whole wheat bread and replace the jelly with chia seed jam or thinly sliced bananas or apples.
37. Vegan nuggets
Keep a bag of frozen nuggets in your freezer for a quick, easy and protein-rich snack. Let kids choose their favorite sauce and let them dip away.
Pair this creamy and slightly sweet chocolate chickpea hummus with your child’s favorite fruits. It’s also great as a dip for pretzels, crackers or spread on toast.
Turn a fun food activity into a healthy, veggie packed meal by encouraging your child to create their own silly tortilla face. Include extra hummus and veggies for snacking, and when they’ve created their masterpiece, have them roll it up like a burrito and enjoy their veggie wrap.
40. Vegan cheese and crackers
Have your child make their own mini cracker sandwiches by serving whole wheat crackers alongside vegan cheese and sliced cucumber. Not a fan of vegan cheese? Substitute with pesto or bean dip.
Put a smile on your child’s face with these 4-ingredient cookies made with banana, oats, peanut butter and chocolate chips. Using simple, everyday ingredients and just one bowl, these cookies take less than 5 minutes to whip up and only 10 minutes to bake.
42. Celery with peanut butter and raisins
Also known as “ants on a log,” crunchy celery is paired with peanut butter and topped with raisins for a hearty and kid-friendly snack.
Ditch the salty bagged potato chips and opt for these perfectly crispy and nutrient packed kale chips. Kid approved and with only three ingredients, you may find these on your weekly rotation.
Olives are a kid-friendly snack that is high in heart healthy fat, rich in antioxidants, and contain fiber and iron. Start with the canned mild-flavored black olives and store them in the pantry until snack time. Slice into bite sized pieces before serving.
Get your child to eat more beans with this delicious protein packed edible cookie dough. Made from chickpeas, dates, nut butter, and oats, it takes 5 minutes to whip up and can be baked into soft, lightly chewy, oatmeal raisin cookies.
46. Refried bean burrito
For a quick snack filled with protein, fiber and iron, fill a tortilla with 1/2 cup of warmed refried beans. Add salsa, leftover rice, or avocado if desired.
47. Frozen fruit and vegetables
On a hot day, serve bite sized pieces of fruit like blueberries, mango, pineapples, and cherries, or vegetables like green peas and diced carrots right out of the freezer.
48. Dessert Quesadilla
For a sweet snack, spread 1/2 a mashed banana onto a tortilla and top with 1 teaspoon of vegan sugar and 1/4 teaspoon of cinnamon. Fold in half. Heat 1 teaspoon of vegan butter in a skillet and fry both sides until crispy. Cut into triangles.
Full of fruit and veggies, this easy to make bread uses apple sauce, bananas and maple syrup for natural sweetness. Make ahead of time and store in the fridge until snack time.
Vegan sushi is a fun finger food and can be made from just vegetables, rice, and edible seaweed called nori. Choose brown rice for extra fiber and avocado for healthy fat.
If you have time, turn snack time into a fun, family activity by making sushi together. Perfect for lunchboxes or an after school snack, kids will love choosing their fillings and rolling their own sushi.
If you know anyone who would enjoy these vegan snacks for kids, please share it with them! And to receive my handout on the 6 key nutrients with 5 days of simple meal ideas for kids, subscribe here.
For more information on feeding your plant-based kids, check out these articles:
- Vegan Protein For Kids: Are They Getting Enough?
- Vegan Iron For Kids: 5 Tips For Getting Enough
- Division of Responsibility: Feeding Your Child
- Cook With Kids: The Top 10 Reasons To Start Now
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What about your family? What are your favorite vegan snacks for kids?