Easy after school snacks for teens & tweens
Ideally, teens & tweens are eating every 2-4 hours. This is often hard to do in school, but this year, with shorter breaks between class, mask wearing, and fewer opportunities to eat, I’ve been seeing teens and tweens going longer than ever before without eating during the school day. That’s why after school snacks are so important.
After school snacking allows kids to replenish their energy stores and refuel for all their after-school activities.
After school is often when teens & tweens are more self-sufficient with finding something to eat. But even with that independence, guidance is always helpful, and having ideas and a framework can make that ubiquitous pantry rummaging more successful and nourishing.
Having some easy to eat and ready to go foods can make snacking more enjoyable, increase variety, and help with satisfaction and nutrition. Food like cut-up fruits and sliced vegetables, unique dips & dressings, fun crackers, and simple cheeses are easy options that can pack a nutritious punch.
Filling snack combinations for kids & teens
The ideal snack combo has some protein and fibre (read about it here) for some much needed nutrients and filling power. I suggest serving vegetables at snack time, because the more often they’re offered the more often they’re likely to be eaten. This also takes the stress off of meals and pressuring the kids to finish their veggies then, because meal time won’t be the only time vegetables are available or eaten.
Snacks don’t have to be fancy affairs, in fact, some of my favorite post-school snacks are just combinations of food you already have:
- Sliced veggies and dips (salad dressing, hummus, peanut butter)
- Hard boiled eggs and crackers
- Tuna salad and cucumbers
- Roasted chickpeas and yogurt
- Popcorn and nuts
- Granola bar & cheese
After school snacks ideas
I’ve asked some of my dietitian friends for their best after-school snacks that your kiddos- and you- will love.
Fruity Pizza + more quick snacks from Andrea RD Beautiful Eats & Things
Broccoli Hummus Bites from Jennifer Hunt RDN Healthy Inspiration
Veggie Garden Bugs & Snails + more simple snacks kids can make themselves from Karmen Meyer, creator at The Nutrition Adventure
Apple Sandwiches 3 ways from Sara Pflugradt RD Salubrious RD
Avocado Deviled Eggs from Triad to Wellness
Peanut Butter Blueberry Cookies from Tawnie RDN Kroll’s Korner
Tomato, Pepper & Tortellini Skewers from Lizzie Streit, MS, RDN It’s a Veg World After All
Lemon Poppy Seed Zucchini Muffins from Julie The Gourmet RD
Peanut Butter Yogurt Dip from Liz Weiss RDN Liz’s Healthy Table
Fruit Waffle Cones from Jodi, Registered Dietitian Create Kids Club
Coconut Lime Fruit Dip from How to Eat
Easy Zucchini Fritters from Edwina Clark RD
Nut Free Snack Mix from Chelsey RD C it Nutritionally
Chocolate Hummus from Judith Scharman MS RD LD Foods with Judes
No-Bake Peanut Butter Oatmeal Raisin Cookies from Elizabeth Ward MS RD Better is the New Perfect
What’s your favorite after school snack to serve? Let me know in the comments!