Your ultimate guide for your kids back to school snacks

Jul 31, 2025

3 min read

Back-to-school season is approaching, and between new supplies, schedules, and packing lunches...the to-do list is never ending. One thing that’s usually overlooked? Snacks.

The right kinds of snacks can keep kids energized, focused, and feeling their best throughout the day. This blog post will give you loads of healthy snack ideas to help keep your kids fueled properly.

So what are the 3 basics of a healthy snack?

1.) Balanced energy - Balanced snacks have a mix of protein, fiber, and healthy fats. This combo helps keep blood sugar steady and prevents those dreaded energy crashes.

2.) Nutrient-dense - Processed snacks may be convenient, but they’re low on nutrition. Instead, focus on wholesome, real foods like fruits, veggies, whole grains, nuts, seeds, and clean proteins. Whole foods provide vitamins, minerals, and antioxidants that support growth, immunity, and brain function - all key for back to school!

3.) Gut-friendly - Gut health influences so much of your child’s health, including digestion, immune health, and even their mood. Did you know that between 70-80% of the immune system lives in your gut? And 95% of the mood-boosting neurotransmitter serotonin is made in the gut. Gut-friendly snacks are a simple way to keep kids healthy and happy.

Simple snack ideas:

Apple slices with nut butter
Greek yogurt & berries
Cheese cubes & crackers
Turkey avocado wrap
Edamame & grapes
Guacamole with tortilla chips
String cheese & mandarin
Trail mix

Prep ahead snack ideas:

Energy balls
Hard-boiled eggs
Veggie sticks with hummus
Almond butter banana quesadilla
Mini muffins
Egg muffins
Tuna salad with crackers
Overnight oats with berries
Homemade granola bars

Gut friendly snack ideas:

Probiotic foods - Fermented foods are rich in probiotics, which are live strains of beneficial bacteria. Eating probiotic foods can help keep the gut microbiome in balance.
Some exampls: plain Greek yogurt, kefir, cottage cheese, and pickles (check the refrigerated section). Look for “live active cultures” on the label.
Prebiotic foods - Just as your kids need fuel, so does their gut microbiome. Prebiotics are a special type of fiber that feeds your gut bacteria.
Some examples: apples (unpeeled), bananas, oats, legumes, cocoa powder, & flaxseed (sneak in oatmeal or energy balls).
Polyphenols - antioxidant compounds found in many plant foods. And they’re shown to help regulate the gut microbiome and help the “good guys” thrive.
Some examples: berries, cherries, apples, olives, cocoa powder, edamame & nuts.

Kids need more than just healthy snacks to stay energized; hydration is important also! Water makes up roughly 60% of the body and 75% of the brain. Therefore, maintaining proper hydration is essential for overall health and optimal brain function.

Hydration tips for kids:

Keep a water bottle handy. Send your kids to school with a reusable water bottle and encourage them to sip throughout the day.
Pack hydrating foods for snacks. About 20% of daily water intake comes from food. Try including water-rich foods in your kids' snacks. Watermelon, cantaloupe, cherry tomatoes, strawberries, grapes, cucumbers, and carrots are all hydrating options.
Spice up water. If your kids find water boring, try infusing it with fresh fruit or herbs. Berries, lemon, cucumber slices, or fresh mint can all add a burst of flavor.
Stick to clean hydration options. Pass on sugary options like sports drinks and juices. Instead, go for clean hydration drinks like water, coconut water, or herbal teas. Cold brewed peppermint tea is a good example.

We all know kids love processed snacks like chips, crackers, and cookies, but these foods are just empty calories with 0 nutrients. Not to mention they can spike blood sugar levels and lead to energy crashes - not the best idea for a long day of school.

Luckily, creating balanced snacks for kids isn’t hard at all. All it takes is this formula:

Protein + Fiber + Healthy Fats

Heres some ideas to mix and match this combo:

Protein: