Paediatrician Shares Healthy Snack Ideas For Kids (Recipe Included)

Healthy snacks help maintain stable energy levels throughout the day, supporting your child’s concentration and focus in school and other activities. Nutritious snacks can prevent energy crashes and keep them energized and active throughout the day. Here are some ideas that work!
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As a parent, you play a crucial role in shaping your child’s habits and overall well-being. One essential aspect of their health is providing them with healthy seasonal snacks. These snacks not only satisfy their hunger but also contribute to their growth and development in numerous ways.

Healthy seasonal snacks offer a wide range of nutrients that are essential for your child’s physical and mental development.

Tip: Introducing new flavours and textures can broaden their palate and encourage them to enjoy a variety of foods.

Fresh fruits, vegetables, and other seasonal treats are rich in vitamins, minerals, and antioxidants, which strengthen their immune system and protect them from illnesses.

Moreover, seasonal snacks are often tastier and more appealing to children, making it easier to encourage them to adopt healthy eating habits.

Healthy Indian snacks among kids provides

  • Essential nutrients
  • Introduce them to the delicious flavours of Indian cuisine.
  • Should be low in calories and high in fibre
  • It doesn’t have to be complicated or time-consuming. Simple options like fresh fruit, vegetable sticks, yoghurt, or whole-grain crackers are easy to prepare and incredibly beneficial for your child’s health.

Seasonal and nutritious Indian snacks recommendations

Roasted Chickpeas: Season and roast chickpeas with a bit of olive oil and spices like chaat masala or cumin for a crunchy and protein-packed snack.

Fruit Chaat: Mix together seasonal fruits like apples, oranges, pomegranates, and bananas, and sprinkle some chaat masala for a tangy twist. 

Poha: Prepare flattened rice (poha) with vegetables like peas, carrots, and beans, seasoned with turmeric, cumin, and a hint of lemon juice. 

Dhokla: Steam or bake soft and spongy dhokla made from a fermented batter of rice and chickpea flour. It’s a great source of protein. 

Vegetable Upma: Make upma using semolina (rava) and mix it with colourful vegetables like carrots, peas, and beans. 

Baked Samosas: Prepare samosas with whole wheat pastry and bake them instead of frying for a healthier version of this classic snack. 

Cucumber Raita: Grate cucumber and mix it with yoghurt, a pinch of roasted cumin powder, and fresh coriander for a cooling and nutritious dip. 

Sprout Chaat: Mix sprouted mung beans or lentils with chopped onions, tomatoes, and coriander leaves. Add a squeeze of lemon juice and chaat masala. 

Makhana (Fox Nuts) Snack: Roast makhana with a little ghee and sprinkle some cinnamon or cumin for a crunchy and low-calorie treat. 

Multigrain Mathri: Prepare mathri using a combination of whole wheat flour, gram flour, and a mix of seeds like sesame and flaxseeds. 

Masala Oats: Cook oats with vegetables and spices like mustard seeds, turmeric, and curry leaves for a nutritious and savoury oatmeal. 

Coconut Date Balls: Blend dates, nuts, and desiccated coconut to form small energy balls rich in natural sweetness. 

By offering your child wholesome snacks, you also instil the importance of making good food choices from an early age. This positive influence can lead to healthier food preferences as they grow older, reducing the likelihood of developing unhealthy eating habits or excessive weight gain.

Healthy snacks help maintain stable energy levels throughout the day, supporting your child’s concentration and focus in school and other activities. Nutritious snacks can prevent energy crashes and keep them energized and active throughout the day.

Always ensure that the snacks are age-appropriate and safe for kids. Moderation is key, and it’s essential to encourage a variety of foods to provide a well-balanced diet for growing children. As always, consult with a paediatrician before introducing new foods to kids, especially if they have any allergies or dietary restrictions.

As mothers, your role in nurturing your child’s well-being is unparalleled. By providing them with healthy seasonal snacks, you are laying the foundation for a lifetime of good health and fostering a positive relationship with food.

The KSP Meal Plans are your gateway to balanced and healthy eating. 30 meal ideas every week with recipes, a seasonal grocery list, tried & tested tips and hacks and so much more. Subscribe to the KSP Meal Plans to join a community of healthy eaters!

Dr Goel’s Special Roti Wraps Recipe


  • Onions
  • Tomatoes
  • Cabbage
  • Lettuce
  • Carrots
  • Bell Peppers
  • Ginger
  • Green Chillies


  • Wash vegetables thoroughly 
  • Slice onions, tomatoes, cabbage, lettuce, carrots, bell peppers, ginger, green chillies: can use amounts as per taste (e.g. can omit chillies if desired) 
  • Make green chutney with mint (pudina) and coriander (dhania) or mix hung curd, pepper, mustard powder, garlic, and salt to taste
  • Add olive oil and lemon juice to the chutney or hung curd
  • Mix everything so that the consistency is thick 
  • Spread this mix over the rotis
  • Cover the middle of the roti with plenty of mixed sliced vegetables. 
  • If using green chutney, can mix paneer with the vegetables
  • Roll the rotis from one side and stick the edges or pin with a toothpick 
  • If desired, can be cut into bite-sized segments for easy eating.

Get Your Family To Enjoy the Meals You Cook For Them – Sign up to get access to a FREE Summer Special Meal Plan, a Seasonal Grocery List & a Seasonal Recipe

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