Top 5 Healthy Summer Snacks Kids Will Actually Eat
When summer starts, our entire routine changes. School is out, the days are longer, and kids spend more time at home. More time at home can mean increased screen time, and kids may be more likely to eat processed snacks and sugary drinks. Combined with lower activity levels, these processed snacks can contribute to unhealthy weight gain during the summer months.
Summer is the perfect time to rethink what’s in the pantry and fridge. Healthy snacking plays a crucial role in keeping kids energized and nourished, even during the more relaxed pace of summer. Choosing snacks that are rich in protein and fiber, like yogurt-based dips, hummus, or nut butter, can help stabilize kids’ energy levels and curb cravings. These types of snacks take longer to digest, keeping kids fuller for longer and reducing the urge to reach for empty-calorie options.
Modeling Healthy Habits
An easy way to encourage healthier habits is through positive food language. Instead of labeling snacks as “good” or “bad,” try using terms like “always foods” (that help your body grow healthy and get stronger) or “sometimes foods” (that taste good but should not be everyday choices). Framing food in a positive, balanced way helps children develop a healthier relationship with eating. For more tips and tools, check out our Resource Library packed full of information for parents!
The good news? Healthy doesn’t have to mean boring or complicated. These five snack ideas recommended by Registered Dietitian Brooke Schoonenberg, are kid-approved dips, quick to prepare, budget-friendly, and made with whole ingredients you can feel good about. These are great recipes the entire family can enjoy and make healthy eating easy.
1. Greek-Style Yogurt Bean Dip
Creamy, savory, similar to hummus, and packed with plant protein from chickpeas.
Pair with: Pita chips, carrot sticks, bell pepper strips
Makes 4 servings; Serving Size = ¼ recipe
Ingredients
- 1- 15-ounce can chickpeas (garbanzo beans), drained and rinsed
- 2 garlic cloves
- ¼ cup low fat or nonfat plain yogurt
- 1 tablespoon lemon juice, fresh
- 1 teaspoon olive oil
- ¼ teaspoon paprika
- Salt and pepper to taste
Directions
Put all ingredients in a food processor or blender and blend until smooth.
Serve with whole grain pita chips, carrot sticks, bell pepper strips, or other dipping vegetables.
2. 5-Minute Homemade Ranch Dip with Greek Yogurt
A familiar favorite made healthier with Greek yogurt and seasoning.
Pair with: Cucumber slices, baby carrots, snap peas
Ingredients
- 1 packet of ranch seasoning
- Can be replaced with homemade blend:
- ½ teaspoon each
- garlic powder
- onion powder
- dried dill
- salt
- 1 tablespoon dried parsley flakes
- ¼ teaspoon black pepper
- ½ teaspoon each
- Can be replaced with homemade blend:
- 1 cup plain nonfat Greek yogurt
- 1 cup low-fat sour cream
Directions
- Mix all ingredients in a medium bowl until smooth.
- Serve with sliced cucumbers, carrot sticks, snap peas, or other dipping vegetables.
3. Chocolate Chickpea Dessert Hummus (Tastes Like Brownie Batter!)
A dessert-style dip that sneaks in fiber and protein with a chocolatey kick.
Pair with: Berries, apple slices, whole grain crackers
Ingredients
- 1- 15-ounce can chickpeas (garbanzo beans), drained and rinsed
- ¼ cup Dutch-processed cocoa powder
- 1 tablespoon honey or maple syrup
- 2 teaspoons vanilla
- ¼ cup milk of your choice (skim milk, unsweetened soy, etc.)
Directions
- Put all ingredients into a food processor or blender and blend until smooth.
- Add more milk if needed to make the mixture smoother.
- Serve with your favorite fruit or whole grain crackers
“Kids won’t believe it’s made from beans. Great for satisfying a sweet tooth in a healthy way.” Brooke Schoonenberg Registered Dietitian and Mom of Picky Eaters
4. Kid-Friendly Yogurt and Peanut Butter Snack Dip
Sweet, nutty, and smooth—great for picky eaters and protein-packed.
Pair with: Apple slices, banana chunks, strawberries
Makes 6 servings; Serving Size = 2 Tbsp
Ingredients
- ½ cup low fat or nonfat plain yogurt
- ½ teaspoon vanilla
- 1⁄3 cup natural peanut butter
- 1 teaspoon honey
Directions
- Combine yogurt, vanilla, peanut butter, and honey in a small bowl.
- Mix well.
- Chill dip in refrigerator until ready to eat.
- Serve with your favorite diced fruit!
Pair with: Pair with baked tortilla chips, sliced bell pepper, or other dipping vegetables
Ingredients
- 1 avocado, peeled and pitted
- 1 cup cooked green peas
- ¼ cup chopped fresh tomato
- 2 tablespoons chopped cilantro
- 1-2 tablespoons chopped red onion
- 2 teaspoons fresh lime juice
- ½ teaspoon garlic powder
- Salt and pepper to taste
Directions
- Mash the avocado and peas together in a bowl (or puree in a blender or food processor).
- Stir the remaining ingredients into the mixture until combined.
- Serve with baked tortilla chips, sliced bell pepper, or other dipping vegetables.
BONUS TIP:
Build your own dip tray: Encourage kids to mix and match dips and dippers and turn it into a DIY snack bar! A fun way to gauge what snacks your kids like is to have them rate each snack on a 1 to 10 scale.