satisfy “hangry” kids with 7 healthy and plant-based snacks

Sometime around 3:30 pm, my kids turn into voracious snack monsters. I have to be prepared for the after-school munchies or they will they will run me into the ground with their “hangry” demands for processed food from the community centre’s vending machine. Every weekend, I cook up a double batch of yummy but healthy treats. I save half in an air-tight container and the other half in the freezer for another week. If I am organized, it takes me only 30-40 minutes: a worthy investment in their growing bodies (and my mental health).

Here is my go-to list of seven kid-approved healthy vegan snack recipes. There are many good reasons to avoid dairy and eggs when packing snacks. For some families, intolerances and allergies are top concerns. Others are bothered about the treatment of dairy cows and laying hens. Some just like to eat raw cookie dough by the spoonful without having to worry about food poisoning. Regardless of your reasons, or even if you are just curious, baking without animal products is easy. I recommend using a vegan recipe instead of starting from a conventional recipe that requires substitutions.

All the recipes listed here have been selected because they are dairy-free, egg free, reasonably healthy, and above all, forgiving. You can tweak the list of ingredients based on what you have in the pantry. No goji berries? Raisins or chopped dried apricots will do. Nut-free school? Use soy, rice or hemp milk instead of almond milk, and sunflower seeds instead of walnuts. Maple syrup can substitute for agave syrup. Many of the recipes are or can be made gluten-free as well. I have tried all of these recipes already so do not hesitate to ask questions in the comments of this post.

Wholesome oat snackles | Dreena Burton

oat snackles
image via Dreena Burton

Oats pack a nutritional punch with tons of soluble fibres and a healthy dose of magnesium and iron. Those cookies are also great at breakfast time, and can be infinitely tweaked to suit your taste and pantry. Check out the recipe here.

Oil-free zucchini walnut muffins | Oh She Glows

image via Oh She Glows

These light muffins are nicely moist and gently fudgy while remaining quite light. They are a good way to use bumper crops of zucchini. Check out the recipe here.

Best Banana Bread | Dreena Burton

Banana bread
image via Dreena Burton

Banana bread was my gateway into vegan baking. This is my standard recipe. I usually bake it as muffins instead of a loaf, so it takes only 17-20 minutes in the oven. Check out the recipe here.

Goji berries and garbanzo beans cookies | Meg Unprocessed

image via Meg Unprocessed

Chickpeas (garbanzo beans) in cookies – who would have thought? If you don’t tell them, they’ll never know. Check out the recipe here.

Morning glory muffins | Natural Girl Modern World

morning glory muffins
image via Natural Girl Modern World

These muffins are quite dense, naturally sweet and packed with nutrients. They do involve a few more steps than your average recipe (cooking the red lentils, grating the veggies…). Once you have made them once and know you enjoy them, consider making a double batch next time. Just make sure to use red lentils (no substitutions). You can use 3 very ripe mashed bananas instead of the applesauce. Check out the recipe here.

Raw superfood energy bars | Veggies Don’t Bite

raw superfood bars
image via Veggies Don’t Bite

Your little athletes will welcome the boost of energy for their after-school practice. You can shape this dough as bars or balls depending on how you like to pack your snacks. Check out the recipe here.

Carrot Macaroons (gluten-free) | No Meat Athlete

image via No Meat Athlete

This cross between the traditional carrot cake and cute coconut macaroons is a welcome change from the usual flour- and oat-based treats. Yum! Check out the recipe here.

Just make sure you set aside some of these delicious dairy-free and egg-free snacks aside for yourself!


By: Brigitte Gemme

Brigitte Gemme is a mom of two who strives to feed her family whole, plant-based meals made from scratch. She teaches healthy vegan cooking classes for busy families in the Vancouver area. She welcomes parents to download the free printable resources she shares on her website, the Smart Vegan Kitchen.

One thought on “satisfy “hangry” kids with 7 healthy and plant-based snacks

  1. Pingback: Satisfy “hangry” kids with 7 healthy and plant-based snacks (on Yoyomama) - Smart Vegan Kitchen

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