15 Nutrient-Rich Snacks for Tweens

Forming healthy snacking habits in tweens can mold lifelong nutrition patterns. Promoting diverse nutritious snacks ensures they get essential nutrients and support good eating habits.

Veggie Sticks With Hummus

Veggie sticks with hummus give tweens a fulfilling crunch and essential nutrients, including vitamins, fiber, and protein, promoting sustained energy and physical and cognitive growth.

Apple Slices With Nut Butter

Sliced apples and nut butter are a nutritious snack. Apples give vital vitamins, nut butter provides healthy fats and protein. Choose natural nut butter without added sugars.

Greek Yogurt With Berries

Greek yogurt is a great calcium source for strong bones, teeth. Pair with antioxidant-rich berries for extra vitamins, minerals. Top with nuts for additional protein, healthy fats.

Mozzarella and Cherry Tomato Skewers

Mozzarella and cherry tomato skewers offer a nutritious punch of calcium, protein, vitamin C and lycopene, supporting tween growth, immunity and skin health.

Deviled Eggs

Deviled eggs are a nutrient-rich snack for kids, rich in protein, choline, and vitamin B12. Use avocado instead of mayonnaise for an even healthier option.

Whole Grain Crackers With Cheese

Whole-grain crackers with cheese offer fiber, calcium, and protein. Add a fresh tomato or cucumber slice for added flavor and nutrients.

Avocado Toast

Avocados are versatile, packed with healthy fats, fiber, vitamins, and minerals for heart health and brain function. Swap regular bread for whole-grains for extra nutrition.

Smoothie Bowl

Smoothie bowls are a tasty, nutritious mix of frozen fruits like bananas and berries, enriched with spinach or kale for vitamins. Top with nuts, granola for protein, healthy fats.


Popcorn, a movie night staple, is a healthy snack for tweens when made without excess oil, butter or salt. This whole-grain provides fiber and minerals like iron, magnesium, and zinc. Try toppings like nutritional yeast or herbs for flavor.

Roasted Chickpeas

Roasted chickpeas, rich in fiber, protein, iron, potassium, and magnesium, are a nutritious alternative to chips. Opt for low-sodium seasoning for a healthier snack.

Homemade Granola Bars

Make homemade granola bars with whole grain oats, nuts, seeds, dried fruit, and natural sweeteners for a healthy snack. Perfect for on-the-go or a mid-day pick-me-up.

Baked Sweet Potato Chips

Baked sweet potato chips are a healthy, tasty swap for regular chips. Sweet potatoes contain vitamins A & C, fiber, and potassium. Thinly slice, season, and bake for a crisp snack.


Edamame, a green soybean packed with protein, fiber, and essential vitamins like iron, calcium, and folate. Enjoy it boiled or steamed, lightly seasoned with sea salt for a healthy treat.

Banana Oatmeal Muffins

Banana oatmeal muffins are a tasty, nutritious snack. Bananas give potassium and fiber, oats provide complex carbs for energy. Include nuts/seeds for protein and healthy fats.

Trail Mix

Make your trail mix with nutrient-rich ingredients such as dried fruits, nuts, seeds, and cereals for balanced carbs, protein, and healthy fats. This controls added sugars and unhealthy fats.

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