Toddlers have small stomachs and big energy needs, so a good share of their food comes at snack time. The trick is finding healthy toddler snacks that are easy to prep, travel well to daycare and do not end up on the floor.
We try to pair two food groups. Something with fiber (fruit, veg, whole grain) plus something with protein or fat (dairy, eggs, beans, nut butter). That combination keeps them full longer than crackers alone.
Fruit and veg based
- Banana slices with a thin smear of peanut butter
- Apple slices (very thin or steamed soft) with yogurt dip
- Halved or quartered grapes with cheese cubes
- Steamed carrot sticks with hummus
- Cucumber rounds with cream cheese
- Berries with plain yogurt
- Avocado mashed on a rice cake
- Roasted sweet potato wedges
- Pear slices with a few whole grain crackers
- Thawed frozen peas and corn
Protein and dairy
- Hard-boiled egg, chopped
- Cottage cheese with diced peaches
- Cheese stick and a few pretzels
- Plain yogurt with a sprinkle of oats
- Black beans, rinsed and lightly mashed
- Mini turkey and cheese roll-ups
- Edamame, shelled and halved
Grain based
- Whole grain toast fingers with nut butter
- Mini muffins made with banana or pumpkin
- Oat bars (homemade, low added sugar)
- Whole grain crackers with tuna or egg salad
- Small pancakes with fruit, made ahead and frozen
- Plain popcorn, only for older preschoolers, see the safety note below
- Rice cakes with mashed berries
Timing and portions
- Most toddlers do well with three meals and two or three snacks, roughly every two to three hours.
- A toddler portion is often about a quarter of an adult portion. Offer more if they are still hungry.
- A snack an hour before dinner is often why dinner gets refused.
- Offer water with snacks rather than juice. Our guide to healthy drinks for kids has rough amounts by age.
Choking safety
Toddlers are still learning to chew. Cut round foods like grapes, cherry tomatoes and blueberries into quarters. Avoid whole nuts, popcorn and hard raw veg for young toddlers, and spread nut butter thinly rather than serving it by the spoonful. Always have kids sit down to eat.
Packing for daycare
Check your daycare’s rules first, since many are nut-free. Then pack in a small insulated bag with an ice pack, use containers your child can open alone, and label everything. A good daycare combo: cheese cubes, quartered grapes, a few crackers and a water bottle.
Keep a few of these staples on hand and rotate them so nobody gets bored, including you.
