“Mom… I’m hungry.” “Dad… can I have a treat?” If you’re a parent, you’ve heard these words, or something similar, more than once! We all have our “go-to” snacks for our kids, but maybe midsummer is the time to switch it up. We have fresh ideas for healthy summer snacks.


We’ve offered snack ideas before, like our PB and B Spiral Snacks, and our 100 Calorie Snack ideas. Maybe you missed those – or maybe you’re ready for a few new ideas.
  • Almonds: They’re packed with fiber, protein, calcium and vitamin E. They also contain fewer calories than many other nut varieties. You can buy the 100 calorie packs – or buy bulk and make your own packages.
  • Air-popped popcorn: Three cups is just 90 calories. Popcorn is also packed with the antioxidant polyphenol, which neutralizes harmful free radicals, and is thought to protect against heart disease. Skip the salt though – or salt lightly.
  • Apple slices: Sprinkle cinnamon on apple slices for a slightly different taste your kids may enjoy.
  • Avocado bites: Top a few whole grain crackers with two tablespoons of mashed avocado for a quick-and-easy 100-calorie snack.
  • Banana bites: Take an under ripe banana, cut into bite sized pieces and freeze. Serve to kids, with or without toothpicks.
  • Blueberry blend: To incorporate this powerhouse fruit into your diet try topping blueberries with Greek yogurt, chocolate bits, and walnuts as a healthy and easy snack.
  • Caprese salad skewers: On your skewer place a grape tomato (cut in half), fresh mozzarella (cut into small cubes – use two) and fresh basil (one leaf per toothpick skewer). Salt and pepper to taste.

  • Chocolate avocado frosty: Use half cup frozen banana slices, one cup chocolate milk and one-half an avocado. Blend the ingredients and pour into glass container. Freeze for 45 minutes and then slurp with a straw or spoon. It’s a great ice cream alternative.
  • Cucumber sandwich: Skip the soggy bread. Cut a cucumber in half lengthwise and scoop out the seeds. Fill it with egg salad, tuna salad or chicken salad. Place the cucumber halves together, wrap in sandwich wrap and toss it in the cooler. Nothing soggy to eat in that sandwich!
  • Cucumbers and olive tapenade: You can make your own tapenade or buy it in the deli section of your local grocer. Quarter a cucumber, slice it into bite-size pieces, then top with a small amount of olive tapenade. One cup of cucumber slices has just 16 calories, while olive tapenade has plenty of healthy monounsaturated fats.
  • Frozen grapes: Great for kids. Freeze them on the vine as a great way to get copper, vitamin K and antioxidants.
  • Fruit kebabs: This is self-explanatory. Use any fruit you feel like. Eating them as a kebab somehow entices kids to eat more fruit.
  • Grilled peaches: This could be dessert. Cut a peach in half, remove the pit, and grill them face down. When warmed, add a small scoop of ice cream and sprinkle with cinnamon. This is about 100 calories per peach if using both peach halves.
  • Hard-boiled egg: Because eggs contain healthy fats and high-quality protein, they’ll help keep you full longer.
  • Juice cubes: Put juice into ice cube tray (yes – they still sell the trays) and freeze. Use the juice cubes in plain water for an alternative to soda.
  • Lettuce wraps: Make a lettuce leaf wrap with one large leaf of lettuce (we like romaine) baked tofu and a squeeze of fresh lemon. You can add corn, cherry tomatoes cut in half, cilantro and other tasty items. Wrap it up and eat it up.
  • Red bell pepper boats: Cut the top off a bell pepper (any color) and add humus or dip in the bottom. Fill it with cut veggies (celery, carrots, jicama, zucchini). When the veggies and dip are done, you can eat the “bowl.”
  • Shrimp cocktail: Adults love this and so do kids. Eight large shrimp with two tablespoons of cocktail sauce is about 100 calories.
  • Strawberry iced smoothie: Just blend strawberries, ginger and coconut water together with a dash of lemon water. Freeze it in a reusable water bottle and pack it in a cooler for beach day or a picnic. When it thaws to the consistency you like best – drink up.
  • String cheese: It’s good year round but really handy in the summer.
  • Summer melon soup: This is easy peasy. Just mix about one cup of cantaloupe melon with one-quarter of an avocado and some chopped mint in a blender. This light, refreshing snack will cool you down and max out your RDA of vitamin A.
  • Trail mix: Make your own. It’s cheaper that way, and you can control the ingredients. Make sure you add seeds and nuts to the mix.
  • Watermelon mint popsicles: Start with fresh seedless watermelon. Blend it with fresh mint, kosher salt, and organic sugar to taste. Place it in a freezable container and add popsicle sticks half way through the freezing process.


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