Healthy fall snacks for kids! Explore perfect pairings of nutrient-rich ingredients and fall favorites your kiddos will love.
It’s that time of year, friends. If your kid’s palate changes as frequently as the seasons do, we’ve got you covered. Here are some healthy fall snacks for kids that not only provide important nutrients but taste good and lean into those autumn vibes.
1. Apple Slices with Nut Butter
This one may sound super simple (and it is) but sometimes the easiest snacks are the most nutrient-dense.
Apples provide fiber and antioxidants, while nut butter offers healthy fats and protein, making this pairing filling and energizing mid-morning, after school, or after dinner.
Our kids tend to enjoy a good combination of sweet and creamy textures, and it’s easy to customize with their favorite apples or nut butter. For example, if you don’t want to use Red Delicious with peanut butter, try Granny Smith with cashew butter or a Gala with sunflower butter.
Tip: Sprinkle cinnamon on the apples for an extra fall flavor, or add some chia seeds for a nutrient boost. Take it up another notch with our Loaded Apple Slices or Apple Fries with Caramel Dipping Sauce.
2. Carrot Cake Chickpea Bites
You know we love a good no-bake bite (see our other recipes for OG PBJ Balls or Raspberry Tahini Balls).
This version is packed with fiber from oats and chickpeas, protein from chickpeas, naturally sweet with dates and raisins, and you get the added benefit of vitamin A-rich carrots. Our kids enjoy the bite-sized, sweet, and chewy version of carrot cake.
Find the full recipe here.
Tip: Roll the bites in shredded coconut if your kiddo likes coconut!
3. Cinnamon Roasted Chickpeas
Chickpeas are a great source of protein and fiber, helping kids feel full longer while stabilizing energy (and preventing hanger-fueled crabbiness). Any excuse to get more beans in our kids’ diets is good in our book.
You might be used to roasted chickpeas with savory flavors like paprika, garlic, and onion powder, but even cinnamon is tasty! All you have to do is drain, rinse, and dry your chickpeas, mix them with a little olive oil, cinnamon, and honey (or agave), and roast them in the oven for 25-30 minutes at 400°F.
Tip: Roast them until they’re extra crispy, and store them in an airtight container (either at room temp or in the fridge) for easy snacking throughout the week.
4. Sweet Potato Fries
Sweet potatoes are rich in beta-carotene, which supports healthy skin and vision, and provide complex carbs for lasting energy. Plus, they’re naturally sweet and crispy when baked = win.
If your kids love sweet potatoes, try our Sweet Potato Pie Smoothie or Twice-Baked Sweet Potatoes, too.
Tip: Cut the fries into thin sticks for extra crispiness and season with cinnamon or paprika for extra fall flavor.
5. Pumpkin Hummus with Veggie Sticks
Pumpkin adds a seasonal twist to traditional hummus, boosting the snack with fiber and vitamin A, while chickpeas provide protein.
All you need is a can of pumpkin puree, a can of drained chickpeas, tahini, garlic, lemon juice, water to thin, and seasoning you like, such as cumin or salt.
We find that dips are often what help our kiddos try new things, like colorful veggie sticks. Carrots or cucumbers can work well here.
Tip: Instead of cumin try a dash of cinnamon or nutmeg to the hummus for extra fall flair and a hint of sweetness.
6. Apple and Pumpkin Muffins
Homemade muffins are one of the simplest ways to get rid of aging fruits or veggies and pack more nutrients in your child’s snack. (See our Kale Oat Muffins or Strawberry Cauliflower Muffins).
Pureed pumpkin adds moisture and softness, and the addition of apples provides a sweetness without being overly sweet.
Tip: Make a big batch and freeze them for quick, grab-and-go snacks that are perfect for lunchboxes or to serve after school.
7. Maple Glazed Roasted Nuts
Nuts like walnuts, almonds, and pecans are high in healthy fats, protein, and important minerals like magnesium.
While we encourage offering raw, unflavored nuts to your kiddos regularly, sometimes adding a little sweetness via these maple-roasted ones can encourage intake while still being healthy.
Note that whole nuts are a choking hazard for kiddos under 4-5 years old, so save this snack idea for older kids.
Tip: Roast the nuts at a low temperature to bring out their flavor without burning, and add a sprinkle of cinnamon for a fall-inspired touch.
8. Crispy Ranch Kale Chips
We’re still working on our kids when it comes to accepting kale as a regular part of life, but recipes like this help!
Kale is rich in vitamins A, C, and K, offering a nutrient-dense, low-calorie snack. The cool ranch flavoring helps get it in their mouths.
We like to make ours using an air fryer. Find the full recipe here.
Tip: Massage the kale with olive oil before baking to ensure even crispiness and prevent it from turning soggy.
9. Cinnamon-Spiced Applesauce
Applesauce is a great source of fiber and vitamin C, and when homemade, you can control the added sugar for a healthier option.
Whether your kiddo prefers smooth or chunky, homemade applesauce is super easy.
Tip: Make a big batch in the slow cooker (or Instant Pot, if you’re in a hurry) using fresh apples and cinnamon sticks, and serve it warm for a cozy fall snack.
10. Pumpkin Spice Overnight Oats
Oats are full of fiber and can help keep kids feeling full and focused, while pumpkin puree adds vitamins and minerals.
The creamy, pudding-like texture and familiar pumpkin spice flavors make it a hit with littles.
Want another flavor? Try our Strawberry Overnight Oats.
Tip: Prep jars the night before and let your kids top them with their favorite fruits, nuts, or seeds for a personalized breakfast or snack.
11. Granola Bars with Cranberries and Pumpkin Seeds
Prefer making your own granola bars at home? It’s probably easier than you think!
All you need is a handful of ingredients like oats, dried cranberries, pumpkin seeds, peanut butter, and chia or flax seeds to mix together, spread on a pan, and bake.
Tip: Use maple syrup or agave as a natural sweetener, and press the mixture firmly into the pan to ensure the bars hold together well.
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Chime In: What other fall-themed snacks does your kiddo love this time of year? Share them in the comments below!
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