Kids LOVE snacks. But with so many highly processed and sugar-filled snacks, many parents struggle to find delicious, sugar free snacks that their kids will actually enjoy.
Finding snack foods that are convenient, nutritious, and sugar free can feel like a losing battle for parents who prioritize healthy eating.
So we're here to help. This blog post is your ultimate guide to finding sugar free snacks that your kids will actually eat. We're sharing 10 delicious and fun snack options that are completely free of added sugar.
Benefits of Sugar Free Snacks:
By opting for sugar-free snacks, you're not just saying goodbye to sugar crashes and meltdowns. You're also setting your kids up for a lifetime of healthy habits. A healthy diet with sugar free snacks can support energy levels (through balanced blood sugar), focus, and even oral health (read our blog post on Sugar Bugs on Teeth).
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If you suspect that your little one might push back on some newer (and less sugary) snacks, or if you just have a picky eater, consider.
Yes, you might be thinking "I'm not the parent who cuts cucumbers into hearts!" And that's fair, but know that kids DO actually appreciate the fun touches. If your child is old enough, you can also enlist their help in making food fun.
Another option is to use colorful plates or fun serving utensils, like toothpicks or silverware.
Fueling Little Bodies - Nutritional Needs and Snacking
Little bodies have big nutritional requirements due to their rapid growth and development. Meals play a big role in helping to meet those needs, but healthy snacks contribute, too.
Building Blocks for Growth:
Briefly discuss the essential macronutrients (carbohydrates, protein, and healthy fats) and their roles in a child's development.
- Protein: Protein is important for growth and development (check out our blog on Healthy Protein Snacks for Kids)
- Fat: Fat is critical for brain development, hormone regulation, and supporting the immune system.
- Carbohydrates: Carbohydrates provide energy, but quality is key. Focus on whole foods like veggies and low-sugar fruits to get the most bang for your nutritional buck.
Power Up with Micronutrients:
There are many important vitamins and minerals for little ones, but here are a few key nutrients to keep in mind:
- Vitamin B12: used in many metabolic processes and is important for neurological health (including playing a role in myelination from early fetal development all the way through early adulthood). The best sources of vitamin B12 are animal products like meat, fish, shellfish, poultry, and eggs.
- Zinc: plays a role in growth, development, neurological function, immune function, and cell metabolism. Zinc deficiency can impair children’s physical growth and increase their susceptibility to infection, so adequate intake is important for preventing “failure to thrive.” The best sources of zinc are organ meats, grass-fed and pastured meats, shellfish, and crustaceans.
- Iron: Most newborns have sufficient iron stored in their bodies for about the first 6 months of life, depending on gestational age, maternal iron status, and timing of umbilical cord clamping. However, by the time they hit 6 months, infants typically require an external source of iron apart from breast milk. In fact, babies 7-12 months need 11 mg of iron each day to support proper growth and neurological development. For reference, an adult male only needs 8 mg, and a menstruating female needs 18 mg - babies need a LOT of iron! It’s also important to note that heme iron (from animals) has higher bioavailability than non-heme iron (from plants). That means that iron from animals is better absorbed than iron from plants.
- Calcium: critical for bone and tooth growth and development. Dairy is a common and abundant source, but if your little one doesn't tolerate dairy, sardines, sesame seeds, kale, and collard greens are good sources.
Snacking for Success:
Incorporating healthy snacks throughout the day helps to bridge the gap between meals (to prevent hanger!) and to provide kids more opportunities to meet their nutritional needs.
When it comes to snacking, consider timing and quantity. Avoid snacks too close to meals to prevent your little one from filling up on snacks and then skipping their meal. Keeping snacks at least 90 minutes to two hours from a meal is generally helpful. Snack size is also important. You want it to be satiating, but not so large that they will be too full to eat their next meal.
Making Every Bite Count:
Since the bellies of little ones are small and fill up quickly, we like to use snacks as a time to add in more nutrition, not just fill them up. Nutrient-dense snacks can maximize the benefits of snacking for kids, so we try to focus on whole foods and fresh ingredients in our ideas below.
10 Best Sugar Free Snack Ideas
Now onto the snack ideas! These 10 sugar free snacks are also all gluten-free and grain-free. We skipped the protein bars and focused on whole, real food items.
- Veggie Sticks with Guacamole: Offer a variety of colorful veggies, like thinly sliced carrots, radishes, peppers, and jicama to let your little one feel like they have some choices. Dipping in guacamole adds some satiating healthy fats to the snack.
- Grain-free Trail Mix: Trail mix is full of flavor with just a hint of sweetness. Balanced in protein and fat, it will help keep blood sugar balanced while satisfying your sweet tooth. It is also a fun way to engage your little one in preparing food, allowing them to pick and choose what to add. You can also add some ingredients that are new to them for exposure - they just might end up liking them! Trail mix is typically most appropriate for older toddlers who can handle some slivered nuts and seeds.
- Yogurt with Berries: Full fat Greek yogurt combines healthy fat and protein for a creamy and satisfying snack. We love grass-fed dairy yogurt and A2 milk yogurt for more protein. But if your little one doesn't tolerate dairy, try coconut milk yogurt from Cocojune, CocoYo, or Coconut Cult. Add some flavor with fresh or frozen berries and drizzle with almond butter for a healthier dessert alternative.
- Hard-Boiled Eggs: Hard-boiled eggs are easy to prep ahead (try them in the Instant Pot!) and provide a great combination of protein and fat. They're also portable and customizable. You can take them on the go, or mix them up by cutting them in half and seasoning them with herbs and spices, or turning them into deviled eggs.
- Serenity Kids Grain Free Veggie Puffs: For a lighter snack, Serenity Kids puffs have the perfect combination of crunch and flavor, and perfect for little hands! They're a best seller for a reason.
- Sautéed apples: Sautéing apples with cinnamon brings out their natural sweetness, and the apple cinnamon flavor is a favorite among kids. Just thinly slice or chop apples and saute them in coconut oil or ghee until soft. Sprinkle on some cinnamon to taste. You can also
- Sliced Bell Peppers with Hummus: Bell peppers have vibrant colors and different flavors that are fun to mix and match. Their slight crunch pairs well with creamy hummus, which is an easy texture for little mouths. It is a good way to get in some veggies while encouraging plenty of fun food play.
- Cucumber Slices with Cream Cheese: Cucumber has the perfect refreshing and hydrating crunch for little mouths. Top thin slices with some cream cheese for another easy way to work some veggies into the diet.
- Sugar Free Coconut Chips: Coconut chips have a naturally sweet taste and satisfying crunch. If cutting into a coconut doesn't intimidate you, make your own by using a potato peeler to carve off pieces of coconut flesh and then bake them until crisp. You can also purchase these simple chips. Just be sure that they contain only coconut and salt, no added sugar.
- Homemade Sweet Potato Fries: Sweet potatoes have a natural sweetness that kids love. They also have a great texture for little mouths, and the shape of fries is perfect for little hands. Just chop a peeled sweet potato, toss it in a teaspoon or two of cassava, and lay the fries on a baking sheet. Spray or toss in the healthy fat of your choice, and then season however you like. You can start basic with a pinch of sea salt, or add some flavor with herbs and spices like smoked paprika, garlic, or oregano. Pluck seasoning will give a sprinkle of grass-fed liver, too. They're the perfect snack to curb your salty cravings!
Conclusion
It can be easy to get stuck in a rut with the same old snack ideas or to always rely on packaged snacks. We hope you feel empowered to get creative and experiment with different healthy snack options, like the ones we shared here. And if you have a picky eater in the family, check out our blog post on Healthy Snacks for Picky Eaters.
Happy snacking!
