As a registered dietitian, my snacking rules are simple:
- Taste comes first. The has taste good or you know they’ll just trade someone else’s fruit.
- Simple ingredients. Always the real food first. I try to avoid unnecessary fillers, preservatives and BS ingredients that don’t benefit our kids.
- Protein + fiber when possible. Most packaged snacks are full of empty simple carbohydrates. Chips and crackers aren’t going to cut it for a day full of learning and activities. Protein keeps kids full. Fiber keeps things moving and energy levels steady.
- Low added sugar. Sugar from natural sources like fruit or dairy is the best case scenario. I try to keep any added sugar moderate and avoid any artificial sweeteners (sucralose, aspartame, acesulfame-K, sugar alcohols).
Below are five packaged snacks I love for back to school that check those boxes and that your kids will actually eat!
Smash Foods Snack Bites
Why I like them: They are soft and chewy and made with dates, oats, chia and nut or seed butters. They offer a nice combination of protein + fiber in a kid-friendly flavor profile.
Gift: the Sunflower butter and strawberry flavor is ideal for nut-free classrooms
Pack it with: String cheese and sliced ​​cucumbers or a clementine.
Serving Idea: 1 case for smaller children. 1–2 pouches for athletes or teenagers on training days.
Perfect Bar (Full Size or Mini)
Why I love them: I eat one of the minis most days of the week as a sweet, chocolatey afternoon takes me. It’s also my favorite thing for my 4 year olds to eat in the car on the way to school. You can find these bars in the fridge (usually next to the yogurt). This is proof that they are not packed with a bunch of preservatives! They have whole food protein from nuts, egg powder and nonfat dry milk.
The details: The minis are perfect for a quick, filling snack: about 120 calories, 6 grams of protein, and 7 grams of total sugar. Full size bars pack 17g of protein for older kids or heavy training days.
Storage: They keep in the fridge at home but are fine at room temperature for 5 days so don’t worry about taking them on the go
Allergens: Contains peanuts, milk, eggs (and some flavors include nuts/sesame)
Simply fuel protein balls
Why I like them: Protein balls with real ingredients (oats, peanut butter, whey) with 8 g of protein per serving and added Bacillus coagulans probiotics. Yes, I know you can make your own for cheaper (and yes, I have made them many times), but I always have them in my pantry, for me and my kid. Perfect for kids who need more staying power between lunch and sports or after school. And my favorite part: they are made by a fellow nutritionist!
Pack it with: an apple and milk
Save money with: Stock up at Costco!
Serving Idea: 3 balls for most kids. Pair with a fruit to round it out.
Icelandic Skyr Provisions
Why I like it: These yogurts are simply the best, period. Packed with 17g of protein per single cup and without a ton of added sugars or artificial sweeteners. It’s honestly very hard to find in a yogurt, especially one that my kid will eat. My 4 year old loves picking out the “colors” he wants for the week we are at the grocery store. His current favorites are Key Lime and Vanilla beanwhich I think tastes like eating frosting out of a cup (in a good way).
Fill it with: Pure Elizabeth Granola with maple almond butter and berries
Allergens: Dairy.
That’s It Crunchables
Why I like them: Top when it comes to healthy school snacks that I bet your kids will keep asking for. It’s just fruit! No added sugar. A smart swap for fruit snacks when you want crunch without dyes or syrups. Great topper for yogurt or a sweet side in the lunch box.
Allergens: None of the top 9
Pack it with: Heaven or a cheese stick and grapes
Don’t worry, you got this!
Perfect meals are not the goal! The lunches that are eaten are. Despite my best efforts, sometimes my kid just wants a non-crust and some golf. No shame. Keep offering new foods, try alternating flavors, and keep a bin of approved snacks in the pantry and fridge. That way, if they get hungry, they might be willing to try something new, especially if they feel empowered to make the decision for themselves. Leave Kids help you pick out one fruit, one vegetable, and one treat per trip to the grocery store.
Need personalized help for a picky eater or an athlete with high nutritional needs? Book a session with one of our nutritionists at Nutrition Awareness and we’ll put together a plan that works for your family.
We were not paid to review any of the above products. All opinions are our own. This post may contain affiliate links.
About the author: Megan Ware, RDN, LD, is a registered dietitian nutritionist in Orlando, Florida. She owns the private practice, Nutrition Awareness, where she teaches other entrepreneurs and high achievers how to maximize their productivity and performance with nutrition. She is the author of the book The Optimized Life: A Nutrition Guide for Entrepreneurs and his co-host Nutrition Information Podcast.
