Healthier Swaps for Classic Kid Snacks

You know the classic snack foods every kid begs for while you’re cruising the grocery store aisles? There’s a time and place for those cheesy, crunchy or extra-sweet treats. But they’re not exactly the best options for school lunches or after-school snacks.

As a mom and pediatric dietitian, I know the importance of striking a balance between giving kids foods they love and providing the nutrients they need to grow and thrive. So, to encourage healthier habits at home, I’m sharing my favourite nutrient-packed snack swaps for those classic kid favourites. But don’t worry, these substitutions still deliver on flavour so your kids won’t feel like they’re missing out. Here are my top healthy snack swaps for kids that are both kid- and parent-approved. 

Instead of classic cheesy crackers, try:

Simple Mills Farmhouse Cheddar Almond Flour Crackers

These crunchy, cheesy gluten-free crackers are made with nutritious whole-food ingredients like almond flour, sunflower seeds, flax seeds and cheddar cheese, delivering 3 grams of protein per serving. They're perfect paired with cheese (because who doesn't love cheese on cheese?) or almond butter but are also delicious all on their own.

Instead of cheese puffs, try:

Hippeas Vegan Chickpea Puffs White Cheddar

These snack puffs bring all the cheesy flavour you crave, but they’re totally plant-based and made without any real cheese. Shocking, right? Each serving packs 3 grams of fibre and 4 grams of protein, thanks to chickpea and yellow pea flour. Toss them in school lunches, grab a couple of packs for weekend outings, or enjoy them as a delicious bedtime snack.

Instead of the granola bars, try:

Skout Bars 

My kids are hooked on these nut and seed bars as an after-school treat or an easy grab-and-go snack–and I’m all for it! These bars are loaded with protein and natural sweetness without any added sugar (yep, 0 grams!) and come in flavours like Apple Pie, Blueberry Blast, Peanut Butter & Jelly and French Toast. 

Instead of chewy, fruity candy roll-ups, try:

Bear Fruit Rolls

These fruit leather rolls are made with just two to four ingredients (depending on the flavour) and have absolutely no added sugars. They’re made from fruit–bringing all the fibre and natural nutrients that come with it. When your kiddo’s craving something sweet, grab one of these for a mess-free, portable treat that’s perfect for stashing in lunch boxes, backpacks, or your purse for those frustrating “hangry” moments.

Instead of the usual potato chips, try:

Jackson’s Sea Salt Sweet Potato Chips

If your family is craving potato chips, give these sweet potato snacks a try instead. Made with just three simple, wholesome ingredients (sweet potatoes, avocado oil and sea salt), each serving provides 9 grams of healthy fats from avocado oil, 2 grams of fibre and plenty of vitamins A and C from the sweet potato. Plus, they come in a variety of tasty flavours like Cheddar & Sour Cream, BBQ, Ranch and Spicy Jalapeno.

Instead of classic black and white sandwich cookies, try:

Simple Mills Nut Butter Stuffed Sandwich Cookies 

These nut-packed cookies aren’t just delicious, they also offer a boost of protein and fibre to help balance blood sugar levels. They’re made with wholesome ingredients like cashews, buckwheat flour, Dutch cocoa powder and carrot fibre. And if that’s not enough, they also come in a creamy peanut butter flavour too.

Instead of baby pouches, try:

Once Upon A Farm Overnight Oats

These aren’t your typical baby pouches–they’re overnight oats packed with 4 grams of fibre and 4 grams of protein per serving. These oats are made with real fruit, pumpkin seeds and oatmeal, while free from added sugar, preservatives and artificial ingredients. Toss them in your diaper bag or stroller and you’ve got a filling, nutritious snack for your tot on the move.

Instead of classic fruit O’s cereal, try:

Seven Sundays Super Fruity Oat Protein Cereal 

They might not be as colourful as classic O’s, but they’re just as tasty.  Made from wholesome ingredients like oats, corn, cassava, maple syrup, coconut oil and real fruit powder, these delicious O’s are the perfect blend of sweet, crunchy goodness that pairs perfectly with milk. Each serving delivers 5 grams of protein, 3 grams of fibre and only 5 grams of added sugar (from maple syrup!) - which is a fraction of what’s hiding in traditional cereals. Enjoy them with milk, mix them into yogurt, or toss them into a trail mix for a satisfying snack.

Instead of classic breakfast waffles, try:

Banza Homestyle Protein Waffles

These waffles are for those hectic mornings when you need something quick but refuse to compromise on nutrition. They’re crispy on the outside, fluffy on the inside and protein-packed too. Made with wholesome ingredients like chickpeas, avocado oil, egg whites and pea protein, just 2 waffles deliver an impressive 10 grams of protein and 5 grams of fibre, giving your day a healthy and delicious start.

Instead of portable yogurt tubes, try:

Sweet Nothings Squeezable Smoothies 

If you’re looking to sneak more fruits and veggies into your child’s diet, these squeezable smoothies are the perfect solution. Made with real fruits and vegetables, they’re plant-based, organic and completely free of added sugars. Available in fun flavours like Blueberry Kale, Mango Carrot and Pineapple Spinach, they make a healthy pre-dinner snack to keep little tummies satisfied until mealtime.

Instead of classic boxed mac ‘n cheese, try:

Goodles Cheddy Mac

Whether you need a quick dinner, a bedtime snack, or a mini meal to tide you over, this boxed mac and cheese fits the bill–and makes you feel good about it too. Each serving packs 14 grams of protein, 7 grams of fibre and zero added sugar, with nutrients sourced from broccoli, spinach, kale and mushrooms.