Frederick Maryland's Only Pediatric Nutrition Practice
Pediatric Nutrition Counseling with Registered Dietitian Frederick MD

100 Healthy Snack Ideas

1. Frozen Grapes
2. String Cheese
3. Banana
4. Frozen Banana (peel it first, stick in the freezer
overnight- it’s like a yummy popsicle)
5. Pomegranate
6. Greek Yogurt
7. Apple dipped in Peanut Butter (or spread peanut
butter on top of apple slice and top with pecans . . . so
8. Popcorn
9. Applesauce
10. Raw veggies with hummus
11. Almonds
13. Black beans and corn-add vinegar and a pinch of
sugar-great for dipping with whole grain tortilla chips
14. ½ whole wheat English muffin toasted with red
sauce and topped with mozzarella
15. Tuna wrap with lettuce, tomato and cheese
16. Hard Boiled Egg
17. Sunflower Seeds
18. Cottage Cheese with grapes or banana
19. Sliced Cantaloupe
20. Raisins
21. Pita Bread and Hummus
22. Rice Cakes
23. Carrot sticks
24. Dried Fruits
25. Sliced cucumbers
26. Vegetable soup
27. Pistachios
28. Clementine’s or Cuties
29. Sliced Avocado lightly sprinkled with Old Bay
30. Handful of olives
31. Pickles
32. Blueberries
33. Ants on a Log (celery with peanut butter and raisins)
34. 1 cup mixed berry salad (raspberries, strawberries,
blueberries, and/or blackberries) tossed with one
tablespoon fresh-squeezed orange juice.
35. Peanut Butter and Bananas with honey on whole
wheat bread
36. Trail Mix (make your own! Throw in dried fruit,
sunflower seeds, nuts, low-sugar cereals)
37. Orange Slices
38. Cherry Tomatoes with mozzarella stick
39. Beef Jerky
40. Small Green Salad
41. Mango smoothie (frozen mango, mango Greek
Yogurt, and a small amount of orange juice)
42. Kabobs (thread low-fat meat, low-fat cheese,
pineapple and cherry tomatoes onto a stick)
43. Half of a Cinnamon-Raisin English muffin topped
with peanut butter
44. Grilled Pineapple (throw them on the grill or a skillet
on med. heat for two minutes or until golden)
45. Baked Apples (one tennis ball-sized apple, cored,
filled with 1 teaspoon brown sugar and cinnamon, and
baked until tender)
46. Chickpeas drained and rinsed
47. Strawberries
48. Tortilla topped with egg salad, shredded carrots
and cucumber slices
49. Parfait (build your own with Greek yogurt or plain
yogurt, fruit, and granola)
50. Bowl of bran flakes with ½ milk and berries
51. Guacamole with veggies
52. Triscuit’s Thin Crisps dipped in cottage cheese or
53. Cashews
54. Pretzels dipped in cream cheese
55. Sliced mushrooms
56. Cheesy Breaded Tomatoes: Two roasted plum
tomatoes sliced and topped with 2 tablespoons
breadcrumbs and a sprinkle of Parmesan cheese.
57. Sugar Snap Peas
58. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of Parmesan cheese or 1/4 cup pasta sauce)

59. Apricots
60. Cheese Wedges
61. Italian green beans- Toss green beans with oregano,
olive oil, and balsamic vinegar
62. Granola Bar- <10g of sugar per bar
63. Baked chips (about 7-10) with salsa
64. Frozen Blueberries
65. Homemade granola
66. Sweet Potato Fries (one light-bulb sized sweet
potato sliced, tossed with 1 teaspoon olive oil, and
baked at 400° for 10 minutes)
67. Wrap (Turkey, Swiss cheese, baby spinach leaves,
and cranberry relish wrapped up in a tortilla)
68. Pumpkin Seeds (2 tablespoons pumpkin seeds,
sprayed with oil (just a spritz!) and baked at for 400° for
15 minutes or until brown. Sprinkle a tiny amount of
salt on top)
69. Bean Salad
70. Broccoli Florets
71. Peaches and Cottage Cheese
72. Chopped Red, Green and Yellow Peppers (dipped in
73. Zucchini strips dipped in dressing
74. Tuna with Triscuit crackers
75. Cooked and Cubed Chicken Breast with steamed
76. Homemade Popsicles (puree watermelon,
strawberries, mango, banana, etc and freeze in popsicle
77. Dates with almond butter or rolled in coconut
78. Quesadilla (whole wheat (or corn) tortillas w/cheese
(or not) melted in microwave – adding on tomatoes,
beans, corn, olives, avocado or guacamole or whatever
sounds good)
79. Watermelon
80. Cubed Apples and Cubed Cheese
81. Craisins with almonds
82. Kale chips-toss kale with olive oil
and a little kosher salt-bake 275 for 20
minutes flipping over half way
83. Edamame
84. Cheesy Roasted Asparagus (four
spears (spritzed with olive-oil spray)
and topped with 2 tablespoons grated
Parmesan cheese, baked for 10 minutes at 400°)
85. Turkey Roll-Ups (Four slices smoked turkey rolled up
and dipped in 2 teaspoons honey mustard)
86. Strawberry Salad (1 cup raw spinach with ½ cup
sliced strawberries and 1 tablespoon balsamic)
87. Oatmeal
88. Banana Smoothie (½ cup sliced banana, ¼ cup
nonfat vanilla yogurt, and a handful of ice blended until
89. Lime Sherbet (1/2 cup serving) with sliced kiwi
90. Apple Chips (dehydrated apples- they are so good!)
91. Black Bean Mix Up (mix 1/4 cup black beans with 1
tablespoon salsa and 1 tablespoon Greek yogurt for an
added twist!)
92. Lettuce wrap (try two slices honey-baked ham with
2 teaspoons honey mustard rolled in a lettuce leaf)
93. Pecans (try five pecans roasted with 2 teaspoons
maple syrup and 1 teaspoon cinnamon)
94. Unsalted nut mix
95. Honeyed Yogurt (½ cup nonfat Greek yogurt with a
dash of cinnamon and 1 teaspoon honey)
96. Premixed Brussel sprout and kale salad with lemon
poppy seed dressing
97. Sliced Mangos
98. Macaroni with peas, feta, and Italian herbs
99. Homemade Banana or Zucchini Bread
100. Peanut Butter Yogurt Dip with fresh fruit

If you are unsure of a snack choice…

*Think does it have >5 ingredients?
*Does it come in a package?
*Are there ingredients on the label I can’t pronounce?

If you answered yes to these questions is may not be a good choice.

Think Whole Foods = Healthy Snack