Easy Plant-Based After School Snacks
After a long day of school, children often return home craving something delicious and nutritious. Plant-based snacks can offer a vibrant array of flavors, textures, and health benefits. The following sections outline easy plant-based after school snacks that are not only simple to prepare but also packed with nutrients that kids will love.
1. Fruit and Nut Butter Dippers
Ingredients:
- Fresh apple or banana slices
- Almond, peanut, or sunflower seed butter
Description:
Fruit and nut butter are a perfect combination of natural sweetness and healthy fats. Slice apples or bananas and serve them with a side of nut or seed butter for dipping. This snack is rich in fiber, vitamins, and protein.
2. Veggie Sticks with Hummus
Ingredients:
- Carrots, celery, cucumber, and bell peppers
- Store-bought or homemade hummus
Description:
Cut fresh vegetables into sticks and serve with a generous scoop of hummus. Hummus, made from chickpeas, is full of protein and fiber, ensuring that your kids feel satisfied. Experiment with different spices in your hummus, such as garlic or smoked paprika, to keep things exciting.
3. Avocado Toast
Ingredients:
- Whole-grain bread
- Ripe avocado
- Salt, pepper, and optional toppings (tomato, radish, red pepper flakes)
Description:
Mash ripe avocados and spread them on toasted whole-grain bread. This quick snack is high in healthy fats and fiber. Top with sliced tomatoes or radishes for added flavor and crunch, and sprinkle with salt and pepper for seasoning.
4. Energy Bites
Ingredients:
- 1 cup rolled oats
- ½ cup almond or peanut butter
- ¼ cup honey or maple syrup
- ½ cup dark chocolate chips or dried fruit
- 1 tsp vanilla extract
Description:
Mix oats, nut butter, honey or maple syrup, and optional mix-ins like chocolate chips or dried fruit in a bowl. Roll into bite-sized balls and refrigerate. These energy bites are full of complex carbohydrates and will keep kids energized for hours.
5. Chia Pudding
Ingredients:
- ¼ cup chia seeds
- 1 cup plant-based milk (almond, oat, or coconut)
- Sweetener (maple syrup or agave, optional)
- Fresh fruits or nuts for topping
Description:
Combine chia seeds with plant-based milk in a jar, adding sweetener if desired. Let it sit for at least 30 minutes or overnight in the fridge until it thickens. Top with fruits, nuts, or granola to create a nutritious and satisfying snack.
6. Rice Cake Creations
Ingredients:
- Plain rice cakes
- Hummus, nut butter, or guacamole
- Toppings (sliced cucumber, tomato, or radish)
Description:
Use rice cakes as a canvas for various toppings. Spread a layer of hummus or nut butter and add your favorite vegetables. This snack is versatile, allowing kids to mix and match flavors while also being low in calories.
7. Popcorn Trail Mix
Ingredients:
- Air-popped popcorn
- Nuts (almonds, walnuts)
- Seeds (pumpkin seeds, sunflower seeds)
- Dried fruit (raisins, cranberries, or apricots)
- A sprinkle of nutritional yeast (optional)
Description:
Combine air-popped popcorn with a mix of nuts, seeds, and dried fruits to create a trail mix. This crunchy snack offers a great source of fiber and healthy fats, making it a favorite for kids who love to munch!
8. Banana Oatmeal Cookies
Ingredients:
- 2 ripe bananas
- 1 cup rolled oats
- Optional add-ins (dark chocolate chips, nuts, or cinnamon)
Description:
Mash bananas and mix with oats until a dough forms. Drop spoonfuls onto a baking sheet and bake at 350°F for about 15 minutes. These cookies are naturally sweetened and full of fiber, perfect for a post-school treat.
9. Sweet Potato Fries
Ingredients:
- 2 medium sweet potatoes
- Olive oil
- Salt, and herbs (rosemary or paprika)
Description:
Cut sweet potatoes into thin wedges, toss them in olive oil, and season with salt and spices. Bake at 425°F for 25-30 minutes until crisp. These fries are packed with vitamins A and C, making for a nutritious alternative to traditional fries.
10. Coconut Yogurt Parfait
Ingredients:
- Dairy-free coconut yogurt
- Granola
- Fresh fruits (berries or sliced kiwi)
Description:
Layer dairy-free yogurt with granola and fruits in a cup to create an appealing parfait. This snack is refreshing, providing probiotics for gut health while being deliciously sweet.
11. Baked Veggie Chips
Ingredients:
- Kale, sweet potatoes, or beetroot
- Olive oil, salt, and spices
Description:
Slice vegetables thinly and toss with olive oil, salt, and your choice of spices. Bake at 375°F until crispy. These chips make a crunchy alternative to regular potato chips while being nutrient-dense.
12. Fruit Kabobs
Ingredients:
- Assorted fruits (grapes, melon, strawberries, pineapple)
- Skewers
Description:
Cut fruit into bite-sized pieces and arrange them on skewers. This fun and colorful snack is satisfying, full of hydrating properties and great for visual appeal.
13. Nutty Banana Sushi
Ingredients:
- Tortilla wraps
- Nut butter
- Banana
- Optional toppings (coconut flakes or chia seeds)
Description:
Spread nut butter over a tortilla, place a whole banana on top, and roll it up. Slice into pieces for cute sushi bites. This snack contains protein and healthy carbohydrates, perfect for after-school energy.
14. Overnight Oats
Ingredients:
- ½ cup rolled oats
- 1 cup plant-based milk
- Sweetener (maple syrup or agave, optional)
- Toppings (fruits, nuts, or seeds)
Description:
Combine rolled oats and plant-based milk in a jar; add sweetener and toppings as desired. Let sit overnight in the fridge for a filling snack that’s ready to go when kids get home.
15. Cucumber Sandwiches
Ingredients:
- Cucumber
- Vegan cream cheese
- Fresh dill or chives
Description:
Slice cucumbers thinly and spread vegan cream cheese between two slices to create mini sandwiches. These refreshingly crisp treats are light and act as a hydrating snack option.
16. Zucchini Bread Muffins
Ingredients:
- 1 cup grated zucchini
- 1 cup whole-wheat flour
- ½ cup applesauce
- 1 tsp baking powder
Description:
Mix grated zucchini with flour, applesauce, and baking powder, and spoon the mixture into muffin tins. Bake until golden brown. These muffins pack in veggies and are ideal for a quick grab-and-go option post-school.
17. Home-Made Veggie Pops
Ingredients:
- A mix of vegetables (spinach, carrots, and sweet potatoes)
- Vegetable broth
- Popsicle molds
Description:
Blend steamed vegetables with vegetable broth until smooth. Pour into popsicle molds and freeze. These veggie pops can be a cool, refreshing snack during warmer days.
18. Almond Joy Energy Bites
Ingredients:
- 1 cup Medjool dates
- ½ cup almonds
- ½ cup unsweetened coconut flakes
- ½ tsp vanilla extract
Description:
Process dates, almonds, coconut, and vanilla in a food processor until a sticky dough forms. Roll into balls and refrigerate. This sweet treat mimics the flavors of the classic candy but is nutrient-dense and wholesome.
19. Savory Roasted Chickpeas
Ingredients:
- 1 can chickpeas
- Olive oil
- Spices (cumin, paprika, garlic powder)
Description:
Rinse and pat dry chickpeas, then toss with olive oil and spices. Roast in the oven at 400°F for about 30-40 minutes until crispy. These crunchy snacks are high in protein and fiber, perfect for munching.
20. Nut and Seed Cups
Ingredients:
- Assorted nuts and seeds (walnuts, almonds, pumpkin seeds)
- Dried fruits
- Mini muffin liners
Description:
Fill mini muffin liners with a mixture of nuts, seeds, and dried fruits for a quick, no-cook snack. These cups are nutritious and great for portion control, making them ideal for kids.
21. Apple Cinnamon Rice Cakes
Ingredients:
- Rice cakes
- Apple slices
- Cinnamon
- Maple syrup (optional)
Description:
Top rice cakes with apple slices, sprinkle with cinnamon, and drizzle with maple syrup for a sweet treat. The combination of flavors and textures will satisfy sweet cravings while being nutritious.
22. Peanut Butter and Banana Smoothie
Ingredients:
- 1 banana
- 1 tbsp peanut butter
- 1 cup almond milk
- Ice cubes
Description:
Blend banana, peanut butter, and almond milk with ice until smooth. This rich and creamy smoothie serves as a nutritious snack, loaded with protein and potassium.
23. Savory Oatmeal Bowl
Ingredients:
- 1 cup cooked oats
- Avocado slices
- Cherry tomatoes
- Nutritional yeast
Description:
Prepare savory oatmeal by mixing cooked oats with avocado slices and halved cherry tomatoes, then sprinkle with nutritional yeast for cheesy flavor. This may seem unconventional, but it’s a delightful way to enjoy oats.
24. Sugar-Free Fruit Roll-Ups
Ingredients:
- Fresh fruits (mango, strawberries, or mixed berries)
- Lemon juice
Description:
Puree selected fruits with a touch of lemon juice, spread onto a dehydrator sheet, and dehydrate until pliable. These homemade fruit roll-ups are natural, delicious, and free from added sugars.
25. Plant-Based Cheese and Crackers
Ingredients:
- Vegan cheese (store-bought or homemade)
- Whole-grain crackers
- Fresh herbs for garnish
Description:
Serve slices of vegan cheese with whole-grain crackers and garnish with fresh herbs. This snack is a delightful savory option that is rich in flavor and satisfying.
Creating easy plant-based after school snacks doesn’t have to be a challenge. With a bit of creativity and a focus on nutritious ingredients, you can provide your children with tasty treats that will fuel their activities and support their overall health.
