13 best healthy snacks for picky eaters

Do you have a picky eater at home? Or are you perhaps the picky eater? Finding snacks you enjoy and providing the essential nutrients you need to thrive and feel your best can be a daily challenge. Fortunately, with a bit of creativity, there are some tasty and nutritious snacks that are perfect for those who are picky eaters.

Fast food chains are everywhere, with drive-thrus on every corner. And while they’re a super convenient option for busy families, they’re not the most nutrient-rich. The average American spends 10% of their annual income on fast food, and each day one-third of Americans are consuming food from fast-food chains.

Easy and Delicious Snacks for Picky Eaters

These 13 snacks are easy to prepare and convenient – making them perfect for meal prep. Leading by example can encourage kids to get involved in the healthy meal prep process too, creating a fun activity for the whole family.

1. Cheese and Crackers

Cheese and whole-grain crackers are a satisfying and simple snack. Choose natural cheeses, like cheddar or Swiss over ultra-processed options, and pair them with whole-grain crackers. This combination provides protein, calcium and fiber.

2. Hummus and Veggies

Hummus is a versatile dip you can pair with a variety of vegetables like carrot or celery sticks, cucumber slices, bell pepper strips or cherry tomatoes. Picky eaters might be more inclined to eat their veggies when they can dip them into a tasty, creamy dip.

3. Greek Yogurt With Fruit

Greek yogurt is a low-calorie, protein-packed snack that provides probiotics for a healthy gut. Add some fresh or frozen fruits, like berries or sliced bananas, to make it more appealing to picky eaters. A drizzle of honey or a sprinkle of crunchy granola can sweeten the deal while keeping it nutritious.

4. Trail Mix

Create a custom trail mix using your favorite nuts, seeds and dried fruits. The best part of trail mix is that you can tailor it to your preferences.

5. Sliced Cucumber and Tzatziki

Sliced cucumber served with tzatziki dip is a refreshing and healthy snack. Tzatziki, a yogurt-based sauce with cucumber and garlic, adds creaminess and flavor to the crispness of the cucumber slices.

6. Edamame

Steamed edamame, young soybean pods, are fun to eat and packed with plant-based protein and fiber. Boil them in salted water, let them cool slightly and then pop the beans out of the pods. A light sprinkle of sea salt or a drizzle of soy sauce can enhance the flavor.

7. Fruit Smoothies

Smoothies are a great way to disguise nutritious ingredients for picky eaters. Blend together berries, banana and spinach or kale with some Greek yogurt and a splash of almond milk. You can add a spoonful of nut butter or a scoop of protein powder for an extra boost. Opt for fortified milk for smoothies, as it’s an easy way to increase your vitamin D and calcium intake. For those lacking vitamin D, consider adding a supplement to your daily routine, like Shine Water’s vitamin D tablets containing electrolytes and antioxidants.

8. Peanut Butter and Banana Toast

For a snack that combines protein and natural sweetness, peanut butter and banana toast is an ideal option. Spread natural peanut butter – or any nut butter – on whole-grain toast and add sliced banana. Sprinkle with some cinnamon and a drizzle of honey for a classic combination that picky eaters of all ages tend to enjoy.

9. Rice Cakes With Avocado

Rice cakes provide a crunchy base that pairs well with creamy avocado. Mash some ripe avo onto a rice cake and season it with a pinch of salt and pepper. You can also add a drizzle of olive oil or a sprinkle of red pepper flakes for an extra kick. The fiber and healthy fats in the avocado can keep you satisfied for hours.

10. Frozen Yogurt Bites

For a cool and sweet treat, perfect for summer, try frozen yogurt bites. Spoon small dollops of Greek yogurt mixed with a touch of honey and your favorite fruits onto a baking sheet. Freeze until firm and you’ll have a tasty, bite-sized snack perfect for picky eaters with a sweet tooth.

11. Sliced Apple With Nut Butter

Apples and nut butter make for a delightful and sweet snack. The fats in the nut butter and the fiber in the apple do a great job of keeping you feeling full and satisfied between meals.

12. Homemade Energy Balls

Create your own energy bites by mixing together rolled oats, honey, nut butter and extras like dried fruits, chia seeds, mini chocolate chips or shredded coconut. Form the mixture into small balls and refrigerate until firm. These balls are nutritious and convenient for on-the-go snacking.

13. Turkey and Cheese Roll-Ups

You can make some turkey and cheese roll-ups for a fun finger food. You can create one of the tastiest savory snacks for picky eaters using whole-grain wraps or tortillas, sliced turkey breast, cheese, veggies and hummus or cream cheese for spreading.

Snack Smart

Being a picky eater doesn’t mean sacrificing your health or settling for bland snacks. With these options, you can indulge your taste preferences while still making healthy choices.

For picky eaters, fast food is a convenient solution, offering a wide variety of familiar and customizable options, especially for kids. However, while fast food might ease the burden of picky eating, it’s crucial to recognize that this convenience comes at a cost to one’s health. Fast food is notorious for its high levels of unhealthy fats, sugars, additives and processed ingredients, which can lead to a myriad of health problems when consumed regularly.

For picky eaters seeking alternatives, exploring healthier options and gradually expanding their palate to incorporate a more balanced and nutritious diet that promotes long-term well-being is essential.