• Alyssa Fontaine, RD
• Mar 03, 2025

Nutritious Snacks for Toddlers: Tips from a Pediatric Dietitian

As parents, we strive to provide our kids with all that is best. We aspire for them to be healthy and thriving, which all stems from good nutrition. This includes having healthy snacks on hand that are adapted to the needs and taste of our growing toddlers.

In this regard, you may be wondering what kind of snacks are appropriate for toddlers. Don’t worry! In this guide, I’ll share with you some tips and fun snack ideas!

How Do I build a Healthy and Balanced Snack for Toddlers?

As a rule of thumb, we like to include at least 2 food groups when serving snacks for toddlers.

Examples:

• Carbohydrates + protein (ex : fruit + tofu)
• Carbohydrates + fat (ex: sweet potato + avocado mash)
• Protein + fat (ex: eggs + olive oil)

What Are Examples of Age-Appropriate Snacks for Toddlers?

Smoothies

• Smoothies are a great way of incorporating fruits, vegetables, milk, and yogurt.
• This healthy berry smoothie includes strawberries, raspberries, blueberries, bananas, Greek yogurt, and milk, all in one drink to enjoy!

Homemade popsicles

• They are a perfect snack for your child to cool down on a hot sunny day.
• This healthy yogurt berry popsicle is made with only 3 ingredients: banana, berries, and Greek yogurt. You can’t have it easier than that, not to mention they’re free from added sugars!

Thinly sliced melon honeydew and grated Ficello.

Diced strawberries with baked tofu bites for a high protein snack for toddlers!

Homemade banana oatmeal muffins

• Super quick and easy to make! They are made with rolled oats, bananas, and eggs for a healthy and nutritious snack.

Strawberry oatmeal cookies

• We all know that children love cookies! However, commercial cookie options often miss out on many essential nutrients. 
• This homemade recipe is nutrient-rich and tasty! It consists of strawberries, oatmeal and mashed ripe bananas forming a soft baked cookie for your toddler to enjoy.

Banana oat pancakes 

• This recipe consisting of banana, eggs and rolled oats not only provides carbohydrates and fiber, but also a great deal of protein!

Carrot stars

• These vitamin A rich patties are a creative way of incorporating carrots to your little one’s diet.
• The following recipe includes grated carrots, eggs, oat flour and shredded cheese.

Pumpkin pancakes

• Healthy pancakes don’t have to be complicated! This recipe only has 2 ingredients: pumpkin and eggs. Easy peasy!

Oven baked potato wedges with avocado mash – A homemade version that is also baby friendly.

Steamed carrots with hummus

• Steaming carrots for toddlers is crucial, seeing that raw carrots are considered to be a choking hazard for children under 4. Depending on their thickness, appropriate steaming time can be around 10 to 15 minutes or until carrots are well softened. 
• This nutritious snack is rich in vitamin A and fiber, as well as healthy fats and protein!

Healthy sweet potato puree

• This sweet treat is so easy to make. Simply mix Greek yogurt, mashed sweet potato and a touch of cinnamon!

Homemade chocolate yogurt

• By combining Greek yogurt and cocoa powder, you get an easy, high protein and sugar free snack. You can also add a few diced berries on top! 

Veggie quinoa baby bites

• It’s a beautiful combo of zucchini, carrots, quinoa, chopped parsley, eggs and grated cheddar cheese.
• This delicious snack for toddlers is high in protein and fiber, while also providing many vitamins and minerals.

Tofu smoothies

• Blending tofu into smoothies can be a way of sneaking in some protein to your toddler’s diet! That mix of fruit and tofu provides a great nutritional boost.
• Here are some amazing recipes for you to try at home:

• Silken Tofu, Berries & Veggie Smoothie
• Silken Tofu & Tropical Fruit Smoothie

What Fruits Are Appropriate for Toddlers?

• Banana
• Mashed avocado
• Mandarin and diced oranges
  • Peel and segment the fruit, then remove the seeds and membrane for safe chewing
• Thinly sliced melon (honeydew, cantaloupe)
• Fresh sliced fruits
  • Strawberries (remove stem and dice)
  • Raspberries
  • Blueberries (cut in halves or crushed them, especially for young toddlers)
  • Mango
  • Kiwi
• Peeled, cooked and sliced apples and pears

What are Good Vegetables to Offer in Snacks for Toddlers?

• Sweet potato and Pumpkin
  • Roasted or steamed into thin slices, cubes or even purees.
• Steamed carrots and broccoli
• Cooked greens like spinach, kale, Bok choy and collard greens
  • Chop the greens in small and manageable pieces for your little one to chew
• Zucchini and summer squash sticks
  • Steamed or lightly roasted are great options. Cut them in thin and manageable slices for your toddler!
• Diced tomatoes
• Very soft boiled asparagus or green beans
• Cooked beets

What Protein Are Good for Toddlers?

• Soy, Pea or Cow’s milk
• Yogurt and Greek yogurt
• Tofu
• Bean puree
• Eggs
• Hummus Dip
• Cottage cheese
• Steamed tilapia, salmon or trout.
• Thinly sliced chicken 
• Quinoa

Are Apples Good for Toddlers?

• Yes, apples provide energy as well as carbohydrates, fiber, vitamin C, potassium, magnesium, and iron. Apples come with a wide range of other vitamins and minerals that help optimize toddlers’ growth. However, it is important to note that raw apples are considered a choking hazard for toddlers. 
• Apples should be peeled and cooked until softened before serving. 
• If the apple is served raw, grate the apple finely or cut into thin paper slices. Pureeing it is also an option.

What Foods Should Toddlers Avoid?

• Unpasteurised dairy products and juices: This is due to potential harmful bacteria that can cause illnesses, especially for toddlers whose immune systems are yet to be developed. 
• Raw vegetables pose a risk for choking. To avoid this, you can steam vegetables like carrots and broccoli. Dicing or shredding vegetables into small pieces is also important.
• Whole nuts and seeds should be avoided. However, having thin layers of nut butters on foods is acceptable. You may be wondering about fruits containing small amounts of seeds. Should we avoid them too?
  • The answer is no, but certain precautions should be taken. For example, watermelon may contain a few seeds. Simply remove the seeds by hand before dicing and serving.
• Popcorn
• Hard foods: pretzels, chips, dry crackers, candies
• Raw apples and pears
• Raw celery and carrots 
• Chewing gum 
• Gummies
• Caramel and sticky candy
• Large chunks of peanut butter
• Marshmallows
• Fish, meat, and poultry with bones are a big no-no for toddlers. To ensure safety, remove all bones and cut the meat into small pieces before serving.
• Large circular foods like cherry tomatoes and grapes increase risk for choking. In this case, cut the fruit in quarters lengthwise or smaller if necessary. The same applies for sausages.

Are Bananas Good for Toddlers?

Absolutely! Bananas are a great source of potassium, carbohydrate, and fiber. Ripe bananas are also easy to digest and are soft by nature making it safe to eat for toddlers. 

Are Grapes Good for Toddlers?

Yes, grapes provide vitamins and minerals like vitamin C and K. However, it is important to note that whole grapes are considered a choking hazard for toddlers. Therefore, grapes should be cut into quarters vertically to minimize such risk.