10 dietitian-approved summer snacks for little chefs

Sun’s out, snacks out—that’s my summer motto. I often joke that my kids never stop eating once school’s out. Whether they’re refueling after a long day at camp or ravenous from hours in the pool (seriously, is there anything hungrier than a kid after swimming?), someone’s always asking for a snack.

Even as a dietitian, it can be a challenge to keep up with the constant snacking and make sure what they’re eating actually fuels all that summer fun.  That’s why I’ve rounded up my favorite healthy summer recipes that check all the boxes: they’re easy, nourishing, and best of all, kids can make them too. Whether you’re looking for a quick poolside snack, a refreshing frozen treat, or a fun kitchen activity on a hot afternoon, these snacks are here to make summer snacking simple, satisfying, and fun.

What’s actually a healthy snack for kids?

When it comes to feeding kids, especially during the summer, my goal is threefold:

1. It provides lasting energy.

2. It includes seasonal produce.

3. It’s naturally sweet.

These are my goals because summer days are packed with nonstop activity. They’re playing sports, swimming, or running through sprinklers, and they need steady fuel to power their boundless energy and fun. Without enough of it, kids are more likely to hit a wall (cue meltdowns and tantrums) because their bodies and brains aren’t getting the nutrition they need to feel their best.

Summer is also the perfect time to load up on fresh produce. Fruit and vegetables are naturally hydrating (thanks to their high water content), packed with fiber, and loaded with essential vitamins and minerals—everything kids need to stay cool and healthy in the heat. And finally, I try to avoid added sugars as much as possible. Snacks that rely on natural sugars from fruits help prevent those dreaded sugar crashes an hour later.

So, what exactly do I look for in a kid-friendly summer snack? Here are the must-haves for my summer snack lineup:

Source of energy

Carbohydrates are the body’s preferred source of energy (calories) and kids need a lot of them. Whether they’re sprinting from room to room, climbing trees, or jumping through sprinklers, they burn through calories fast. But not all carbs are created equal. 

To keep energy steady (and avoid the post-snack crash), it’s important to focus on slow-digesting, high-fiber carbohydrates. Fiber slows digestion, regulates blood sugar levels, and promotes long-lasting fullness. In other words, snacks with fiber help keep your kids satisfied and less likely to be rummaging through the pantry five minutes later. Some of my favorites for kids include: whole grain crackers, whole wheat toast, or steel-cut oatmeal. 

Protein and/or healthy fat

Just like fiber, protein and healthy fats digest more slowly, which helps keep kids full and energized for longer stretches. When paired with carbohydrates, they also help slow down the absorption of sugar, preventing those dramatic blood sugar spikes (and the crashes that often follow).

Adding just a little protein or fat to a snack can make a big difference. Try options like:

• A spoonful of peanut or almond butter

• A serving of Greek yogurt or cottage cheese

• A sprinkle of chia seeds, hemp hearts, or ground flax

• A few slices of avocado or cheese

Summer produce 

You know that rush of sweetness you smell when you walk into the grocery store on a hot day? That’s summer produce showing off—and for good reason. Summer fruits and vegetables like watermelon, peaches, raspberries, sweet corn, zucchini, and tomatoes are at their peak this time of year. They’re bright, flavorful, and packed with hydration, fiber, and essential nutrients.

They’re also rich in antioxidants like vitamin C, beta-carotene, and selenium—key nutrients that support a strong immune system to keep you healthy. 

Avoid added sugar

My goal with summer snacks is to skip the sugar spikes—and the inevitable crashes that follow. Yes, popsicles, ice cream, candy, and even the occasional lemon meringue pie definitely make appearances in our house (because summer is about joy and treats!), but I try to make those the exception, not the rule.

When possible, I look for snack recipes that are naturally sweetened with whole foods like fruit or dates. It’s not just about avoiding the mid-afternoon meltdown, it’s also about helping my kids build a healthy relationship with food. I want them to know that snacks can taste just as good without added sugar.

10 nutritious summer snack recipes

Summer is the perfect time to get creative in the kitchen with your little chefs. These snack recipes are easy to make, full of nutritious ingredients, and most importantly—fun to eat!

1. Rainbow fruit and veggie skewers: Let the kids build their own colorful snack by threading freshly sliced fruits and veggies onto wooden skewers. Try a mix of strawberries, cantaloupe, cucumber, bell peppers, and cherry tomatoes. Serve with peanut butter-Greek yogurt dip for a boost of protein and flavor.

2. Fruit sushi rolls: Swap the seaweed and fish for a fruity twist on sushi. Spread peanut or almond butter onto a whole wheat tortilla, layer with sliced banana and mashed berries, roll it up, and slice into fun bite-sized rounds. Sweet, satisfying, and full of fiber.

3. Nice cream: All you need is frozen bananas and a splash of milk or yogurt to make creamy, soft-serve-style “nice cream.” Let kids top their bowls with chia seeds, ground flax, crushed nuts, or granola for healthy fats and added crunch. (Hint: for a chocolate version, add a scoop of Hiya’s Kids Daily Greens + Superfoods for extra nutrients!)

4. Veggie-packed smoothie bowls: Blend mild veggies like spinach or zucchini with frozen mango, pineapple, or dragon fruit, plus a little yogurt, milk, or protein powder. Pour into bowls and let kids top them with sliced fruit, coconut flakes, or hemp seeds. It’s a snack and activity in one (parenting win!).

5. Summer pasta salad:  Toss whole wheat or chickpea pasta with cherry tomatoes, cucumbers, peas, and cheese cubes. Add a drizzle of olive oil and a squeeze of lemon for a light, refreshing snack. Double up the recipe and serve it as a side dish for dinner (parenting hack!). 

6. DIY charcuterie board: Create a mini snack board with whole grain crackers, cheese slices, cut-up veggies, fruit, dried fruit, and dips like hummus or guacamole. Let the kids arrange their own plates, which is  a great way to encourage independence at mealtime.

7. Fruity toast: Top a slice of whole grain toast with cottage cheese or Greek yogurt, then swirl on a fruit purée made from blended strawberries, peaches, or any summer fruit you have on hand. It’s creamy, crunchy, and naturally sweet.

8. Chocolate and peanut butter banana bites: Slice bananas, dip them in melted dark chocolate and a bit of peanut butter, and freeze. These cool, creamy bites are packed with potassium, healthy fats, and feel like dessert without the sugar crash.

9. Protein popsicles: Blend Greek yogurt, milk, fruit, and a spoonful of nut butter or protein powder. Pour into popsicle molds and freeze. These make the perfect post-swim or after-camp snack.

10. Fluffy cool whip: You know those fluffy, cloud-like whipped treats at amusement parks? Delicious, but usually loaded with added sugar? This healthy twist is just as light and airy but packed with real fruit without the added sugars. Add frozen pineapple or mango to a food processor with a splash of coconut milk and blend until fluffy and smooth, like frozen yogurt. 

Having a few of these snacks on hand can help you avoid the all-too-familiar cycle of ultra-processed snack foods and the inevitable hangry meltdowns that follow (because no one thrives on cheese puffs and licorice for three days straight). Prep a few big batches ahead of time and stash them in the freezer. When one of those lazy, too-hot-to-leave-the-house days hits, you’ll be glad you did. You’ve got this.