Gesunde Snacks für unterwegs – Das schmeckt Eltern und Kindern

Healthy snacks for on the go – parents and children like it

While digging in the sandbox at the playground, on a long car ride or picking them up after kindergarten: many children get hungry from time to time. So that the grumbling in your stomach doesn't lead to a bad mood, it's a good idea to always have a few small snacks with you. Of course, these should be as balanced and healthy as possible so that they provide your toddler with valuable nutrients . But what is best for a small, balanced snack? We'll tell you in this guide and introduce you to our two favorite recipes.

The topic short and compact

  • Children always get hungry from time to time, which is why parents should think about a few snacks on the go.
  • Snacks should be rich in nutrients and vitamins and should keep you full for a long time.
  • Fruit and vegetables are just as ideal as healthy snacks on the go, as are whole grain products or home-baked foods.

healthy on-the-go snacks for kids

What are healthy children's snacks?

If you want to pack healthy snacks on the go, there are a few things you should pay attention to. Of course, chocolate bars, cookies and gummy bears taste good to all small children. But they have a lot of “empty calories” and are bad for your teeth. Ultimately, they only cause your child to get excited because of the sugar, but they don't fill you up for long. It is therefore better to choose healthy snacks to take with you that will keep you full for a long time but still taste good for your child . Whole grain sandwiches, sugar-free muesli bars and of course fruit and vegetables are the classics when it comes to healthy snacks for children on the go. They are full of vitamins, trace elements, healthy fats and minerals, keep you full for a long time and taste good.

Why healthy eating is important, especially for children

Children need a balanced, nutritious diet so that they can develop well. Healthy foods are the basis for your child's exercise behavior . They provide the nutrients and energy your child needs for play and exercise. Since children are still growing, they need certain vitamins, minerals and trace elements in greater quantities than we adults. Children also need the vitamins from fruits and vegetables to strengthen their immune system against diseases. These are exactly the reasons why you should take healthy snacks for your children on the go. Snacks are a good way to incorporate vegetables, fruits and whole grains into your child's diet.

Snacks to go: In which situations should you have snacks with you?

In fact, it's always good to think about some healthy snacks to take with you when you're out and about with your child. Sometimes children regain their appetite half an hour after their last meal. This is especially true if lunch at kindergarten wasn't tasty or your child was too tired to eat at breakfast at home. So pack a few long-lasting, healthy snacks for your children in your bag that you always have with you. For example, dried fruit, fruit slices or corn waffles are suitable for this . As soon as your child has finished eating the supply, you simply refill it.

In addition, on all longer trips you should definitely pack healthy snacks for the children on the go. These can also be fresh snacks such as fruit and vegetables or homemade muffins. In our opinion, a healthy snack for on the go should not be missing from your backpack, especially in the following situations:

As a rule of thumb, whenever you are planning a trip of at least an hour , always have a few fruit and vegetable snacks in your bag for on the go. Also consider a midday snack for children if you are not at home around lunchtime. This avoids ending up with Vienna sausages and French fries from the snack bar again.

healthy on-the-go snacks for kids

What snacks are best to take with you?

The demands on the best snacks for on the go are high: they should taste good and be healthy , that much is clear. They should also be easy to transport, easy to eat on the go and cause as little mess as possible. Ideally, they can also be prepared quickly. The following are very suitable as healthy snacks for children that are easy to take with you:

  • Seasonal fruit: ideally berries or grapes, alternatively apple or pear slices or bananas
  • Vegetables such as cucumber, kohlrabi, carrot and small tomatoes
  • Whole grain bread topped with cheese or lean sausage
  • Dried fruit such as figs, dates, pineapple, mango or apple
  • Corn cakes – due to the high arsenic level, it is better not to eat rice cakes
  • small pretzels or sesame sticks without salt
  • Homemade snacks without refined sugar – such as vegetable chips, baked chickpeas or vegetable muffins

When buying or preparing healthy snacks for children, just make sure that they contain as little salt and sugar as possible . In addition, whole grain products are always better suited than foods based on wheat flour.

Quick and easy: our recipe tips

If you search online for the keyword “healthy snacks for on the go recipes”, you might find it difficult to choose the perfect snacks from the abundance of recipes. We have already tested a lot and can especially recommend the following two recipes for quick, healthy snacks for children :

1. Vegetable waffles

All children love sweet waffles, but this recipe shows that waffles also make healthy snacks for children. For four portions of vegetable waffles you need the following ingredients:

  • 1 egg
  • 250 milliliters of milk or milk substitute
  • 130 grams of flour
  • 100 grams of carrots
  • 100 grams of kohlrabi
  • 2 tablespoons mineral water
  • oil
  • Sweet paprika
  • Salt
  • tomatoes

Whisk together the egg and milk, put the flour in a bowl and carefully fold in the egg-milk mixture with a whisk. Season with a little salt and paprika. Peel the vegetables and grate them finely before stirring them into the dough. Add a little mineral water so that the dough doesn't get too stiff. Now preheat the waffle iron and grease it with a little oil. You can then bake individual waffles from the dough.

Vegetable waffles for children

2. Granola muffins

Muffins are the classic snack for all children. With a lot of sugar and chocolate, they are not exactly healthy, but they are very healthy in the muesli muffin version. You need the following ingredients for ten pieces:

  • 200 grams of applesauce
  • 125 grams of flour
  • 100 grams oat flakes (tender)
  • 30 grams of ground almonds
  • 30 milliliters of milk or plant-based drink
  • 90 grams of rapeseed oil
  • 50 grams of maple syrup
  • 1 teaspoon baking powder
  • half a teaspoon of baking soda
  • 1 teaspoon cinnamon
  • Coconut oil

First, brush the muffin tin with coconut oil. Then put all the ingredients in a bowl and mix them with a tablespoon until a homogeneous mass is formed. Pour the muffin batter into the wells of the pan. A heaped tablespoon per cavity is sufficient. The muesli muffins should bake in the oven on the middle shelf at 180 degrees Celsius top/bottom heat for about 25 minutes. Then take the muffins out of the tin so they can cool down. The muffins will keep in an airtight container for about three to four days.

Muesli muffins

Conclusion: snack with a clear conscience

If a child is hungry during a trip, they will quickly be in a bad mood. Then the temptation is great to quickly buy a few chips, an ice cream or a chocolate bar at the snack bar. The local offerings are usually expensive and not particularly healthy. That's why parents should take better precautions and, if possible, always pack a few healthy snacks for their children . Whether it's fresh fruit and vegetables, dried fruit or home-baked food: it's important that the children - and the parents too, of course - can snack with a clear conscience.

With the HOMB parent backpack you have the best conditions for giving your child a little breather. There is plenty of space for your healthy snacks . Simply unpack them together with a blanket and enjoy a healthy picnic together. Afterwards, your child can rest a bit in the back carrier while the trip continues - and enjoy eating one or two vegetable sticks at the same time.

healthy on-the-go snacks for kids


What do children like to eat between meals?

Chocolate bars and cookies are of course very popular with children, but they are anything but healthy. Instead, parents can pack muesli bars without added sugar, vegetable waffles or fruit and vegetables - healthy snacks that are also well received by children.

What are healthy snacks for in between meals?

Fresh fruit and vegetables, dried fruit, corn cakes, small pretzels, sesame sticks, vegetable chips and homemade baked goods without a lot of sugar are suitable as healthy snacks in between.

Which snacks are particularly suitable for small children?

The classic healthy snacks for small children are corn waffles and corn sticks, sugar-free whole grain cookies and of course vegetable and fruit sticks.

Which snacks are suitable for 2 year olds?

Two-year-olds, like all children, enjoy some fruit and vegetables with a dip for a snack. But they are also open to home-baked treats such as vegetable muffins or muesli bars.