Energy-Boosting Snacks for Kids & Kid Athletes

August 27, 2019
It takes nutritious foods to fuel all that running around through soccer practices, sports camps and games, so power up your little athlete with these healthy kids snack ideas that have at least 5 grams of protein and no more than 5 g added sugars.Watch Video
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Chocolate-Peanut Butter Energy Bars

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Dates provide all the sweetness you need for these no-bake energy bars. Each square serves up a hearty dose of protein--thanks to peanut butter and peanuts--as well as fiber from rolled oats. Kids will love the chewy bites with crunchy nuts.

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Mini Rice-Cake Stack

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Try other nut butters in this crunchy snack.

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Quick Kebabs

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Kids and adults alike will appreciate this skewered snack.

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2-Ingredient Peanut Butter Banana Ice Cream

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Whir up frozen bananas into an “ice cream” without the cream! Peanut butter adds a natural swirl of flavor for a sweet and satisfying dessert with no added sugar.

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Banana Energy Bites

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Perfect for an on-the-go breakfast or snack, these energy bites will keep you fueled.

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Raspberry Yogurt with Dark Chocolate

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Make your own flavored yogurt with fresh fruit and a touch of honey to cut down on added sugars. This healthy snack recipe is flavored with raspberries, but you can use any berries you have on hand.

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Celery & Blue Cheese Dip with Tomato Juice

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Get a nice dose of potassium, protein and fiber--all for less than 120 calories--in this healthy snack.

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Protein Power Snack

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For a protein-packed snack to keep you feeling full, grab a hard-boiled egg and fun-to-eat edamame.

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Cottage Cheese Veggie Dip

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Stir lemon pepper into cottage cheese for a quick and healthy vegetable dip. We like carrots and snow peas, but any crunchy vegetables you have on hand will do.

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Spiced Spanish Almonds

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Salty, sweet and laced with smoke--the perfect kind of almond for a party. If any remain the next day, savor them over a salad topped with sliced ripe pears and shaved Manchego cheese.

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Breakfast Parfait

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A little low fat dairy and some vitamin-rich fruit and you've just started your day right, nutritionally speaking.

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Pistachios & Cherries

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Keep a batch of this on hand for a fiber- and iron-rich snack.

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Raspberry-Kefir Power Smoothie

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Keeping ripe peeled bananas in your freezer means you're always just one step away from a healthy smoothie. Kefir, peanut butter and flaxmeal add protein, probiotics and healthy fats.

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Peanut Butter-Banana Cinnamon Toast

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This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.

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Pumpkin Pie Smoothie

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This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen banana, this whips into a creamy, luscious grab-&-go breakfast (or snack) in just 5 minutes.

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Good Old Raisins & Peanuts

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Good Old Raisins and Peanuts, or GORP, is simple as can be, but this blend of sweet and nutty flavors can't be beat. Pack in small snack bags for on-the-go munching.

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Mini Cheese and Turkey Melts

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This satisfyingly melty low-carb snack is packed with protein--and flavor.

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Peanut Butter, Blueberry & Oat Energy Squares

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These one-bowl, no-bake energy squares ensure a quick way to refuel during long meetings, tough workouts or that mid-afternoon energy slump. Feel free to swap the blueberries for your favorite dried fruit and the pistachios for your favorite nut--but keep the maple syrup as is; we found using less than 1/2 cup resulted in crumbly bars.

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Rainbow Fruit Skewers

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Rainbow Fruit Skewers are a fun and beautiful way to get in those nutritious fruits. Plus, kids can help string fruit on skewers and drizzle Greek yogurt. Bonus! This snack is an excellent source of vitamin C.

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Raisins & Seeds Trail Mix

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A nut-free take on trail mix, this snack is both sweet and savory.

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Peach Caprese Skewers

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Fresh peaches liven up a classic caprese salad in this super-fast snack. Make this recipe for one or make a bunch for a party appetizer.

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English Muffin with Cheese and Apple Slices

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This fully balanced, low-carb snack is ready in just 5 minutes.

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Dark Chocolate Trail Mix

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Double, triple or quadruple this healthy trail mix recipe and keep it on hand for when you need a sweet snack.

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Saucy Pita Dippers

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This easy kid-friendly snack is a fun way to sneak in whole grains.

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Fruit & Nut Popcorn Trail Mix

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Sweet dried fruit, salty nuts and crunchy popcorn are mixed together to make this super-satisfying, homemade trail mix that travels well.

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Cucumber Sandwich

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The English cucumber sandwich gets a healthy fiber bump with sprouted whole-grain bread. This easy open-face sandwich recipe is a great healthy snack or packable lunch idea.

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Spicy Energy Mix

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Sweet mangos and dates mixed with crunchy pumpkin seeds get a dose of heat from a prepared spice rub.

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Vegetable Juice & Cheese Stick

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Vegetable juice and part-skim mozzarella string cheese make an easy, on-the-go healthy snack.

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