Our family has been vegan since 2014. To say that things have changed is an understatement. Since going vegan we have seen a rapid development in delicious options everywhere, including our small town grocery store in the heart of Saskatchewan.
That is saying something.
We’ve learned a lot about food and what does and doesn’t work. These snacks are tried and true, toddler approved. Healthy, easy to throw together and fun to eat!
From my family to yours, here are our top vegan snacks for kids:
It’s pretty straight forward- chop up a banana, drizzle in peanut butter (or almond butter) and sprinkle with hemp hearts! Hemp hearts and peanut butter are both excellent sources of protein for growing bodies. We’ve been buying this Canadian brand for about 4 years. Hemp hearts also contain essential vitamins and minerals such as:
A healthy and easy snack for busy kids (and parents?)
CHIA SEED PUDDING
Chia seeds are a nutritional powerhouse containing protein, fibre, and omega-3 fatty acids. They can even lower your risk of heart disease! Not only good for your littles, definitely something you want to be eating as well.
It’s easy to add them to smoothies or sprinkle them on top of vegan yoghurt or overnight oats.
- 3/4 C almond milk
- 1 tbsp maple syrup
- 1 tsp vanilla
- 3 tbsp chia seeds
Add all the ingredients to a jar or container. Stir, let it sit a bit, then stir again and place in the fridge for at least 4 hours or preferably overnight. Add any toppings you feel like (fruit, seeds, nuts, coconut, chocolate, cinnamon, whatever you feel like!)
HUMMUS AND VEGGIES
Our hummus isn’t fancy and while some people love tahini, we don’t seem to care for it! So we leave it out. And pretty much eyeball this recipe ’cause who got time to look up the exact measurements?
- one can chickpeas rinsed and drained
- the juice of 1/2- 1 full lemon
- about 1/2 tsp cumin
- water or oil to thin as needed
- about 1 tbsp of tahini if you like it!
- blend well OR if you are in a pinch- mash really well with a fork.
Serve with cucumbers, carrots, celery, peppers or crackers. This is a hit in our house and an easy way to get the kids to eat some veggies!
This is SO easy and a SMASH HIT every time! Kids especially need a source of good fat for their growing brains which avocados have plenty of. They contain more potassium than bananas, a high amount of fibre and their fat content can actually help you absorb nutrients from other foods.
- regular or gluten free toast (or bagels)
Mash the avocado with a fork (here’s a link to show you how to pick a ripe avocado), add a squeeze of lemon, salt and pepper to taste. Mix well, spread on toast in a layer to your liking. Top with tomatoes or anything you feel like adding. That’s the beauty, you can customise these ideas to your own preferences and liking!
APPLES AND PEANUT BUTTER
I know what you’re thinking. That’s way too obvious to add to this list. And hey, maybe you’re right but because it is so healthy and easy and delicious, I had to add it 🙂
Apples can really keep the doctor away because they contain:
- vitamin C
- quercetin which has been shown to be anti-inflammatory, antiviral and have antidepressant effects
My kids will eat this for breakfast lunch and dinner if I let them! Apples are full of vitamin C and are natural teeth cleaners. And obviously you are picking up on our addiction to peanut butter by now.
Feel free to replace with any type of nut butter or seed butter if your child has an allergy.
This is such a nice option (haha) because it feels ‘bad’ but it isn’t at all!
The above picture is half a frozen banana, strawberries and a tiny splash of water to thin and blended in the Vitamix with a tamper. We topped with coconut shred, chocolate chips (did you know the President’s Choice Decadent Choc. Chips are accidentally vegan? You’re welcome!) and some chia seeds for good measure.
No added sweetener, just the fruit!
This is straight banana ice cream with 1/2 vanilla and 1/2 chocolate!
- 4 frozen bananas
- 1/4 c almond milk
- 2 tbsp maple syrup
- 1/2-1 tsp vanilla
- optional: 2-4 tbsp cacao to make it chocolate
This banana nice cream is topped with melted chocolate chips mixed with a bit of coconut oil to make that ‘cracking’ chocolate that still melts in your mouth. And peanuts!
Obviously this one is more dessert-ish but you can leave out the chocolate sauce and peanuts to make it healthy. Banana nice cream can be eaten at any time of the day, we have even had it for breakfast on hot summer mornings!
SIMPLE GREEN SMOOTHIE
This has been a go-to recipe for a while now. It’s easy to hide the spinach flavor because of the pear and banana. Did you know that flax contains omega-3’s and is included as something you should eat on the Daily Dozen?
- 1 C spinach
- 1/2 C almond milk (or cashew, oat, soy)
- 1 small pear
- 1 frozen banana
- 1 tbsp almond butter (see what I did there?)
- 1/2 tsp vanilla optional
Blend on high and serve!
Side note: you don’t need a vitamix for smoothies
we splurged and bought a refurbished Vitamix because we looked at it as an investment. I can honestly say that we have used our Vitamix every single day, sometimes more than once since the day we got it two years ago.
When you are making things like plant or nut milks, banana ice cream, smoothies or soups daily or blending sauces made with nuts, it is an investment that may be good for your family as well.
I would never recommend you go out of your budget to buy one of these but if you have the extra cash or decide to save up for it… You won’t regret it!
- 1:1 ratio of oats to plant milk ie) 1 C oats to 1 C almond milk
- maple syrup to taste
- ground golden flax (optional)
- let sit a few hours or overnight
This is a favorite because you can easily make it as a snack or for breakfast. When we made this, my kids asked for a bite of just the oats, almond milk and syrup without letting it sit. Then ended up eating two bowls! My children love to help put all their favorite toppings on like these ones:
- chia seeds
- pumpkin seeds
- brown sugar
- (please don’t hurt me) peanut butter
These snacks are a huge staple in our house because they are healthy, easy, nourishing and pack a protein punch to keep the kids satiated (except for banana nice cream, which you can remedy by- you guessed it! Nut butter).