By: Tracie Murphy, MS, RD, Virtua Nutrition & Diabetes Care

It’s that magical (and mildly chaotic) time of day again—the clock strikes 3 p.m., and the snack monsters emerge (psst: it’s your kids). They’re hungry. They’re picky. And they’re definitely not interested in anything that even sounds like a vegetable.

But fear not—your kitchen can become a snack superhero headquarters in minutes. With a few clever ingredients and zero stress, you can whip up treats that check every box: fun to eat, quick to make, and secretly nutritious.

What is the Key to Making a Great Snack for Kids?

Start with Protein:

Include a source of protein which will help your kid feel fuller longer and help with growing muscles.

Include Carbohydrates:

Add a carbohydrate such as a whole grain, fruit, or dairy which will provide your kid with longer lasting energy and less of a sugar crash out.

Add Veggies:

If it fits, add a vegetable, which will give your child additional vitamins, minerals and fiber to also help feel fuller for longer.

When combined, these nutrients will turn any snack into a superhero snack!

Here are a few snack ideas that’ll tame even the fiercest after-school appetites:

Fruit & Yogurt Parfaits

• Why it works: Protein, fiber, and natural sweetness in every bite.
• How to make it: Layer low-fat yogurt with fresh or frozen berries and a sprinkle of whole-grain granola. For extra fun, let kids build their own parfaits and experiment with toppings like banana slices, kiwi, or crushed graham crackers.

Veggie Dippers with Hummus

• Why it works: A perfect combo of crunch and creaminess that sneaks in fiber and protein.
• How to make it: Slice up carrots, cucumbers, bell peppers, or snap peas and serve with hummus. For a twist, try flavored hummus (like roasted red pepper or lemon) or swap it out for guacamole or Greek yogurt dip.

Apple Sandwiches

• Why it works: Crunchy, sweet, and fun to eat.
• How to make it: Core and slice an apple into thin rounds. Spread peanut butter (or almond butter) on one slice, sprinkle with granola or mini chocolate chips, then top with another slice to make a “sandwich.”

Mini Pita Pizzas

• Why it works: A little cheesy, a little saucy, and loaded with veggie power.
• How to make it: Spread tomato sauce on a whole-wheat pita, add shredded mozzarella and toppings like diced peppers, mushrooms, or spinach. Microwave or bake until warm and melty.

Next-level Cheese & Crackers

• Why it works: Combines whole grains and protein for lasting energy.
• How to make it: Pair whole-grain crackers with low-fat cheese slices, cherry tomatoes, or turkey pepperoni. Pro tip: Let kids make their own “cracker stacks” for snack-time fun.

Connect With a Nutrition Counselor

Helping your kids eat healthy starts with you! Learn how Virtua’s Nutrition Counseling program can help you build a personalized plan that fits your family’s lifestyle, goals, and taste buds. If you’re looking for more snack ideas fit for a superhero check out these Virtua Nutrition approved free resources:

• Eatright.org
• Diabetesfoodhub.org