On-the-Go Vegan Snack Recipes for Kids
Finding delicious and nutritious snacks for kids can be a challenge, especially when adhering to a vegan diet. Kids need energy-packed snacks that are not only healthy but also easy to prepare and transport. Below are some fantastic on-the-go vegan snack recipes designed to keep kids happy and satisfied.
1. Peanut Butter Banana Rolls
Ingredients:
- Whole wheat tortillas
- Natural peanut butter (or almond butter)
- Ripe bananas
- Cinnamon (optional)
Instructions:
- Spread a generous layer of peanut butter over the tortilla.
- Place a banana at one end of the tortilla and roll tightly.
- Optional: Sprinkle cinnamon on top for extra flavor.
- Slice into bite-sized pieces and pack in a container.
Benefits:
This snack is rich in potassium from the banana and protein from the peanut butter, making it ideal for kids on the go.
2. Energy Bites
Ingredients:
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/3 cup maple syrup
- 1/4 cup chia seeds
- 1/2 cup mini dark chocolate chips (vegan)
Instructions:
- In a bowl, mix all the ingredients until well combined.
- Roll the mixture into small balls, about the size of a tablespoon.
- Place on a parchment-lined tray and refrigerate for at least 30 minutes.
- Pack a few energy bites into snack bags for easy grabbing.
Benefits:
Packed with fiber and healthy fats, these energy bites provide sustained energy and can be customized with different add-ins like dried fruit or coconut.
3. Vegan Fruit Leather
Ingredients:
- 2 cups fruit puree (from strawberries, mangoes, or apples)
- 1 tablespoon lemon juice
- Optional: sweetener like agave syrup
Instructions:
- Preheat the oven to 170°F (77°C).
- Blend your chosen fruits until smooth and mix in lemon juice and sweetener if desired.
- Spread the puree evenly on a parchment-lined baking sheet.
- Bake for 4-6 hours until the fruit leather is no longer sticky.
- Cut into strips and roll up, securing with parchment paper.
Benefits:
Fruit leather is a great way to include vitamins and minerals, and it’s a fun, chewy snack for kids.
4. Chickpea Salad Sandwiches
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 2 tablespoons vegan mayo
- 1 tablespoon Dijon mustard
- 1 celery stalk, diced
- Salt and pepper to taste
- Whole-grain bread or lettuce leaves for wrapping
Instructions:
- In a bowl, mash the chickpeas with a fork, leaving some chunks for texture.
- Stir in the vegan mayo, mustard, diced celery, salt, and pepper.
- Spread the mixture onto bread or use lettuce leaves as a wrap.
- Cut into sandwiches or roll-ups for easy handling.
Benefits:
This protein-rich snack is not only filling but also fun to customize with various veggies or spices.
5. Veggie Sticks with Hummus
Ingredients:
- Carrots, cucumbers, bell peppers, and celery, cut into sticks
- Store-bought or homemade hummus
Instructions:
- Prepare the veggie sticks by washing and cutting them into bite-sized pieces.
- Portion hummus into small containers.
- Place the veggie sticks in a snack bag and hummus in a separate container for dipping.
Benefits:
This healthy snack is loaded with vitamins and is a great way for kids to meet their daily vegetable intake while enjoying the creamy texture of hummus.
6. Coconut Chia Pudding
Ingredients:
- 1/4 cup chia seeds
- 1 cup coconut milk (or any plant-based milk)
- 1 tablespoon maple syrup
- Fresh fruit for topping (berries, mango, etc.)
Instructions:
- In a jar, mix chia seeds, coconut milk, and maple syrup.
- Stir well and let sit for 5 minutes. Stir again to prevent clumping.
- Refrigerate for at least 2 hours or overnight.
- Before serving, top with fresh fruit.
Benefits:
Chia seeds are a powerhouse of omega-3 fatty acids, and this pudding makes a creamy, satisfying snack.
7. Avocado Toast
Ingredients:
- Whole grain bread
- Ripe avocado
- Salt and pepper
- Optional toppings: cherry tomatoes, radishes, or sprouts
Instructions:
- Toast the bread slices to desired crispiness.
- Mash the avocado in a bowl, adding salt and pepper to taste.
- Spread the mashed avocado on the toasted bread.
- Add optional toppings for extra flavor and nutrition.
Benefits:
Rich in healthy fats and fiber, avocado toast keeps kids full and satisfied without heavy ingredients.
8. Apple Nachos
Ingredients:
- 2 apples, sliced
- 2 tablespoons almond or peanut butter
- 1 tablespoon granola
- Optional: dark chocolate chips or dried fruits
Instructions:
- Slice the apples and arrange them on a plate.
- Drizzle almond or peanut butter over the apples.
- Sprinkle granola and any additional toppings you prefer.
- Pack in a food container for a portable snack.
Benefits:
These apple nachos are visually appealing and provide a dose of healthy carbohydrates and protein.
9. Savory Roasted Chickpeas
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- Pat the chickpeas dry and place them in a bowl.
- Toss with olive oil, garlic powder, smoked paprika, and salt.
- Spread them on a baking sheet and roast for 25-30 minutes until crunchy.
- Allow to cool and pack in an airtight container.
Benefits:
These roasted chickpeas offer a crunchy, satisfying snack filled with protein and fiber, perfect for mini snack attacks.
10. Oatmeal Cookies
Ingredients:
- 1 cup rolled oats
- 1 ripe banana, mashed
- 1/4 cup maple syrup
- 1/2 cup raisins or chocolate chips
Instructions:
- Preheat the oven to 350°F (175°C).
- In a mixing bowl, combine oats, mashed banana, and maple syrup.
- Fold in raisins or chocolate chips.
- Drop spoonfuls onto a lined baking sheet.
- Bake for 10-12 minutes until golden brown.
Benefits:
These soft, chewy oatmeal cookies make a sweet yet healthy snack option, perfect for curbing those sweet cravings.
These recipes not only provide convenience but also add a fun twist to snacking. By integrating these healthy, vegan options into your child’s snacking routine, you can ensure they receive the nutrients they need while enjoying their food.
