Over 70% of students say they missed breakfast at least once in the last week at the time of survey. For almost 18% of those students, skipping breakfast is a daily ritual. Without food to fuel their day, kids are less likely to have the energy to study, play, and live life to the fullest.
When time is at a premium, these grab-and-go snacks keep balanced nutrition and delicious flavors within reach.
Grab-and-Go Snacks That Keep Kids Energized
School, sports, play dates, living room wrestling matches — your kids need lots of energy to keep up with the demands of everyday life. Here are some healthy breakfast snacks and easy eats to help keep them revved up and ready for anything.
Snack Hack #1: Pre-Portioned Fruit and Veggie Packs
Adding fruit and veggie packs to your kids’ lunch boxes seems like a simple way to amplify their midday nutrition. But hectic mornings can leave little time to chop broccoli and wash berries. Instead, plan ahead by prepping pre-portioned packs you can grab from the fridge as needed. This is a task even young kids can help with, too.
Veggies such as baby carrots, sugar snap peas, and sweet pear tomatoes need little more than a quick wash before they’re ready to be eaten. Berries, grapes, and tangerines can be left whole or (in the case of the tangerines) peeled with wedges left intact to maximize longevity.
These ready-made bundles aren’t just for afternoon snacking, either. Pair fruit and veggie packs with protein and a complex carbohydrate, and you have an endless array of satisfying, healthy snacks for kids. Nosh on crisp red bell pepper slices, a hard-boiled egg, and brown rice crackers during your commute. Or give your PB&J-loving kiddo whole grain toast topped with nut butter and accompanied by a bag of strawberries.
Snack Hack #2: Overnight Oats in Portable Cups
Oatmeal is often overlooked as an easy morning snack idea, likely because even so-called “quick-cook oats” take time to prepare. Making overnight oats instead ensures breakfast is ready and waiting when your alarm goes off. Just fill portable cups with a 1:1 ratio of oats to liquid. (Water works, but milk — including plant-based varieties — adds more nutrients.) Then, add the toppings or mix-ins you like best.
Here are our favorite combinations, which simply require adding the listed ingredients to your basic oat + liquid combo:
- Cheesecake oats: Crushed graham crackers, vanilla yogurt, mashed strawberries
- Tropical oats: Diced pineapple, dried papaya, shredded coconut
- Pumpkin spice oats: Canned pumpkin, pumpkin pie spice, maple syrup, pumpkin seeds
- Trail mix oats: Raisins, walnuts, dried cranberries, slivered almonds — or a packet of your favorite trail mix
Your oats can be mixed in small containers with lids that double as portable serving vessels. And just like that, you have grab-and-go snacks packed with essential amino acids, antioxidants, and fiber.
Snack Hack #3: Breakfast Smoothies to Go
When it comes to queuing up quick breakfast ideas for on-the-go consumption, look no further than your blender. Smoothies take mere seconds to make, and it’s often easier to get kids to drink their breakfast than to consume a plate of whole foods. For those less adventurous eaters, smoothies are the perfect spot for undercover vegetables to add nutrition while remaining undetected.
You can speed up the smoothie-making process by making pre-portioned freezer packs. Meal prep your smoothie packs on Sunday, toss them in the freezer, take them out, and add the contents of a baggie to your blender with your preferred liquid.
Try these freezer pack combos topped with the milk of your choice:
- Greek yogurt, peaches, banana, spinach, chia seeds
- Cherries, bananas, cocoa powder, cooked beet cubes
- Mango, pineapple, kale, orange juice, vanilla yogurt (great with coconut milk)
- Banana, avocado, spinach, chocolate protein powder
Wet ingredients such as yogurt and nut butters can be frozen in ice cube trays or spooned into dollops on wax paper and frozen until solid. Then, add the frozen bits to your smoothie packs for lots of flavor and little to no mess.
Snack Hack #4: Mini Sandwiches or Wraps
Sandwiches and wraps put all the nutrition of a complete, well-rounded meal into your child’s hand. They can eat it while finishing their homework in the car, changing for a soccer game, or waiting for their piano lesson to start.
The key to preparing sandwiches and wraps in advance is to consider the ingredients you’re using and how they stack up — literally.
- Use a whole-grain base, such as sourdough bread or whole grain tortilla.
- Swipe on a condiment that adds nutrition and a touch of moisture, such as cream cheese, mayo, or hummus.
- Add protein to help regulate blood sugar, prevent energy crashes, and keep your kids feeling full longer.
- Layer on a healthy fat, such as nut butter or avocado, to support essential nervous system functions and aid in vitamin absorption.
- Choose veggies that hold up during transport without getting soggy. Spinach leaves, bell pepper slices, romaine lettuce, and shredded carrots work well.
Snack Hack #5: Make-Ahead Muffins or Bars
Many shelf-stable grab-and-go snacks have added ingredients that may not fit with your preferences or lifestyle. By making your own muffins and breakfast bars, you get to control everything, from ingredient quality to added sugar.
As a bonus, apple cinnamon oat bars, no-bake energy bites, and berry crumble squares seem to taste better when you make them yourself. Have your kids help research recipes, complete the shopping, and whip up their own creations. Many recipes freeze beautifully, or you can prep just enough for the week, wrap each serving in parchment paper, and tuck it into a reusable bag.
When you don’t have time to blend a smoothie or bake muffins, fuel your day the smart way with Nature’s Garden trail mix. Our trail mix collections offer healthy combinations that come pre-portioned and ready to eat.
