Vegan Snack Ideas for Kids: Healthy and Delicious Options

Kids’ snack time is probably that one dreaded time of the day for parents, when they struggle to convince their kids to eat healthy, while your kids’ eyes are firmly fixed on that tempting pack of chips on the store shelf or on the quick, spicy noodles served by the fast food joint around the corner of the neighborhood.

What if instead you could offer them snacks made from plant-based products that are not just delicious but also nutritious? Welcome to vegan products or rather let’s say kid-friendly, plant-based creative snack ideas, that are full of vitamins and minerals that will vanish those kids’ tantrums and make you say hello to healthy, happy kids.

Understanding vegan nutrition for children

Children have high-energy requirements and need a planned diet that meets those requirements. A well-planned vegan diet based on vegan products, can fulfil those requirements. Vegan products, that are plant-based products can provide the necessary nutrients like iron, zinc, iodine, vitamin B12, calcium, Omega-3 fatty acids, and vitamin D.

Since children relying on a vegan diet, sourced from vegan products, consume more fruits and vegetables, they tend to feel full even before they’ve met their daily energy goals because plant-based foods tend to be more filling. So, it’s important to time snacks appropriately between meals so that they can contribute to calorie intake.

A vegan diet should have the most essential nutrients crucial for a child’s growth and development. It should have carbohydrates, as it’s vital for energy. Carbohydrates should make up 50% to 60% of a child’s energy intake, with a mix of refined and wholegrain starchy carbohydrates.

A vegan diet should also have protein, that’s crucial for growth and of course fats, as fats play a big role in brain and nervous system development. Using vegetable oils in cooking, incorporating nuts and seeds, avocados, and plant-based margarine can help ensure that vegan children get sufficient healthy fats.

Quick and Easy Vegan Snack Ideas

1. Indian style oats granola bars with peanut butter

Ingredients:

• 1 and 1/2 cup quick cooking rolled oats.
• 3/4 cup peanut butter.
• 1/4 cup sliced almonds.
• 1/4 cup cacao nibs.
• 2 tbsp maple syrup or honey.
• 2 tbsp roasted flax seeds.
• 1 tbsp coconut oil.
• 1/4 teaspoon vanilla essence.
• A pinch of salt.

Combine all the ingredients in a bowl and mix them thoroughly until they’re well blended. Line a tray with butter paper. Pour the mixture into the tray and use your palm or a tablespoon to flatten it into a square shape. Now, refrigerate the flattened square with the butter paper for at least an hour. Once the mixture has hardened, use a knife to cut it into 6 equal rectangular bars. Store the bars in an airtight container. It’s ready to serve whenever you like.

2. Rice flour bread

Ingredients:

• 2 cups rice flour
• 1 1/2 tsp instant dry yeast
• 2 tsp sugar
• 1 tbsp oil
• 1/2 tsp salt
• 2 3/4 cups of warm milk
• 2 tsp melted butter for brushing

Mix all the ingredients along with 2 3/4 cups of warm milk in a big bowl. After it has mixed well, whisk it to create a smooth batter. Make sure that there are no lumps in the batter. Pour the batter into a greased, rectangular aluminum container of approximately 7 inches x 3 inches. Cover it with a damp muslin cloth. Keep it aside in a warm place for 1 hour. Bake in a preheated oven at 180°C for about 30 minutes. Remove it from the oven and apply melted butter evenly. Allow it to cool off. Cut the bread into equal slices and use as required.

3. White millet porridge (jowar upma)

Ingredients:

• 1 cup white millet flour
• 2 tsp oil
• 1 tsp mustard seeds
• 1 tsp split black lentils (urad dal)
• 1/4 tsp asafoetida
• 5 to 6 curry leaves
• 1/2 cup finely chopped onions
• 1/2 cup boiled green peas
• 1/2 cup semolina
• 2 tsp green chili paste
• 2 tbsp finely chopped coriander
• Salt to taste
• 1 1/2 tbsp lemon juice

Heat oil in a pan. After the oil is heated, add mustard seeds and black lentils. When the mustard seeds start to crackle, add asafoetida, curry leaves, and saute them on medium flame. Add onions and saute, add semolina and saute on medium flame, add white millet flour and saute for 2 minutes. Add green peas, green chili paste, coriander and salt, and mix well. Add 3 cups of hot water and cook on medium flame for 2 minutes. Add lemon juice and mix well. Serve immediately.

4. Broccoli black millet (bajra) salad

Ingredients:

• 1 1/2 cup chopped broccoli
• 1 cup whole black millet. Soaked prior for 8 hrs and drained.
• 2 tsp olive oil
• 2 tsp finely chopped garlic
• 1/2 cup finely chopped onions
• 1/2 tsp dry red chili flakes
• Salt to taste

Mix black millet, salt, and 2 cups of water in a pressure cooker and pressure cook for up to 5 whistles. After the steam escapes the pressure cooker, open the pressure cooker, drain the water and keep the preparation aside. Heat olive oil in a pan, add chopped garlic and saute for 30 seconds. Next, add chopped onions and saute for 1 minute. Add broccoli and cook for 3 to 4 minutes. Next, add the black millet and salt preparation with chili flakes and cook on medium flame for 2 minutes. Serve it hot or cold as per preference.

5. Sprouts stir fry

Ingredients:

• 2 cups soaked and boiled mixed sprouts (bean sprouts, bengal gram sprouts, moth bean sprouts)
• 2 tsp oil
• 1 tsp finely chopped ginger
• 2 tsp finely chopped garlic
• 1 tsp green chili paste
• 1 cup chopped tomatoes
• 1 tsp black salt
• 1/2 tsp dried mango powder
• 2 tsp chole masala (chickpea spice)
• 1/4 cup chopped coriander
• Salt to taste

Heat oil in a pan. Add ginger, garlic, and green chili paste. Saute for a few seconds. Add tomatoes, black salt, dried mango powder, chickpea spice, and 1 tbsp of water. Mix well and cook for 2 to 3 minutes. Add mixed sprouts and salt and cook for another minute. In the end, garnish with chopped coriander. Serve immediately.

Wrapping Up – Nurturing Health, One Snack at a Time

As we’ve seen, there are many options when it comes to tasty and healthy vegan snack alternatives for kids. These plant-based snacks, ranging from stir-fried sprouts to crisp granola bars show that eating healthy can also be enjoyable and delicious. Not only will these vegan snacks satisfy your child’s hunger but by incorporating vegan products and other plant-based products into their lives, you’re surely making an investment in their long-term health and well-being. So, use your imagination with plant-based recipes, try out different flavors and see how your children grow to adore wholesome vegan foods for the rest of their lives.