Finding ways to sneak healthy snacks for picky eaters can feel like an uphill battle. The good news is you’re not alone. The bad new is, you’re not alone. A 2016 study indicated incidences of picky eating ranges from 14% to 50% in preschool children and 7%–27% in older children. The best way to overcome picky eating while also appeasing the picky eater, is to try new foods often. While this post is not a deep dive on tips to overcome picky eating, it is a great resource for healthy snacks for picky eaters to try and you’ll be surprised by what they like!

Healthy Snacks for Picky Eaters

Fruits

Fruits are tricky, but a child favorite. Their sweet taste gets the attention of most kids! The fact that they are fruits makes them a healthy option, but the natural sugar contents make them something to watch out for. These are great in moderation and I like to offer them with every meal or after I know my child has eaten something savory or protein packed.

Kid fruit favorites that are totally snackable:

• Grapes
• Strawberries
• Pineapple
• Watermelon
• Blueberries

Vegetables

Some hate them, and some love them, but all need them. Vegetables are packed with fiber along with a heap of other growth-provoking nutrients. Don’t skip on your child’s daily dose of veggies. Don’t assume because your child doesn’t like one vegetable they won’t like another, even if they’re similar. 

Also, remember that our own personal biases drive our purchases. However, this is not the time to do that. I hate cucumbers. The smell, the texture, the taste, everything! But one day I just thought to try something new in my son’s lunch and he loves them! Step out of your own comfort zone to offer your child new options.

On-the-go veggie options include (but are not limited to):

• Celery Sticks
• Carrot Sticks
• Cucumber Slices
• Cooked Veggies

Meat Sticks/Jerky

Meat sticks and jerky can be packed with protein for your child. Some children may have an adverse reaction to jerky in it’s original flavor, so try others if one doesn’t work! I gave my son a bite of my Slim Jim (I know not true jerky) and he hated it. However, he loved teriyaki jerky and will still eat it to this day if I have it available.

Don’t be afraid to get experimental.

Yogurt Healthy Snacks for Picky Eaters

I’ve seen yogurt melts, yogurt pouches, and yogurt tubes. Companies have really gotten savvy about making ways for kids to get their daily dose of probiotics and calcium. Don’t skip these tasty sweet treats when you’re adding new sources of nutrients to your little ones diet.

Cheese Sticks

Cheese sticks are a hit or miss. My son didn’t care for them when offered, but as a child I loved them. Something about peeling the cheese off string cheese makes it taste better to me. And yes, I’m judging if you bite into a mozzarella cheese stick!

Low-fat cheese sticks can be a great source of protein in your child’s diet, so it’s worth a shot getting your picky eater to try these.

Cracker Snacks for Picky Eaters

Crackers themselves are not usually seen as the most nutritious snacks. However, according to The Lean Green Bean, some amazing benefits of crackers include that:

•  They can provide a serving of whole grains
•  They can help kids (and adults) eat other nutritious foods like peanut butter, turkey, chicken salad, bean dip, cheese and more!
•  They can provide carbs that can be used for energy.
•  They can be a source of protein and fiber.

Cereal/Protein/Snack Bars

Get creative with this. If you really want to take the health of these to the next level, make them yourself! This way you can determine exactly how much of each ingredient is included. This helps you manage additives and sugar, but also the amount of fiber, iron, and other important ingredients included. Taylor does an awesome job of providing delicious AND healthy recipes for little ones.

In Summary

When trying these options with your child, if they don’t immediately work, let some time go by then offer them again. If they still don’t like new options after tasting them, don’t force them to finish, simply table it for another try at a later date. As you make progress (or don’t), try these picky-eater-friendly snacks for some nutrient-packed benefits! Since your child still has to eat regardless if their palette is less than desirable, your best bet is to offer nutritious alternatives to the foods they refuse.

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