Peanut butter toast with bananas on top in the shape of a bear's face.

Snacks That Keep Your Kids Full

How many times per day do you hear, "Mom, I'm hungry”?

Three? Five? Ten? Or, too many times to count on both hands?

If you feel like snack time is all the time, then you're not alone. While it's understandable that kids are growing and, therefore, need food for fuel, being a 'round-the-clock chef takes extra time that you may not have to spare.

If you'd like to spend less time in the kitchen (and less time hearing about how hungry your kids are), check out these snacks to help keep your kids full longer.

A few snack rules to follow...
When making snacks for your kids, it's essential to:

  • Include fiber

  • Focus on lean protein

  • Avoid sugar

  • Skip quick processed snacks

Focusing on fiber and protein will ensure that the snacks your kids are eating will keep them full. Avoiding sugary and processed snacks will prevent a blood sugar spike and the soon-to-return feelings of hunger. In general, avoiding processed foods will help your kids get the nutrients they need.

So, let's put these snack rules to the test, shall we?!

Peanut butter and banana sandwich
A peanut butter and banana sandwich is a fiber-dense snack with the bread, bananas, and peanut butter, providing enough fiber to help keep your kids full. If by some chance, that isn't enough, then the peanut butter adds protein, and the bananas add carbohydrates, making this a well-rounded snack!

This option is perfect if you have multiple mouths to feed since it's easy to make and satisfying; however, if this is a snack for one, then use one piece of bread. Be sure to use natural peanut butter to avoid excess sugar, and whole-wheat bread to avoid unrefined carbohydrates.

Fun shapes make everything more exciting, including this tasty snack. Using cookie cutters or just freehand with a knife, cut the sandwich into fun shapes, animals, etc to make the sandwich both filling and fun!

Peanut butter and banana smoothie
Yep! Same ingredients, but with a twist. If your kids aren't in the mood for a sandwich, a cold smoothie is a yummy alternative.

Combine one banana, two tablespoons of natural peanut butter, a half cup of your preferred milk option, a bit of ice, and a little squeeze of honey in a blender and voila! You have a filling snack that your kids are guaranteed to love! If your kids are extra hungry, a scoop of protein powder is a great additional ingredient.

This recipe is also great when poured into a popsicle mold and served as a snack on a stick. Simply pour the mixture into popsicle molds, insert the sticks, and freeze overnight.

Avocado toast
There's not much explanation needed as to why avocado toast is such a brilliant snack: it's tasty, fiber-dense, and packed with whole grains and good fats. Feel free to get creative and add an egg, diced tomatoes, cheese, or whatever topping your kids prefer.

This is another snack option that's made even better by serving in fun shapes.

Banana pancakes
Who doesn't love a simple two-ingredient recipe? This one is easy to make, and it also has plenty of fiber and protein to keep your kids full.

Combine one mashed banana with two raw eggs and a dash of cinnamon. Stir until the mixture becomes a smooth batter with some banana chunks. Then, cook them as you would regular pancakes!

The key to making banana pancakes is to make them very small. Top them off with a honey drizzle and some berries if you have them. If you want to make these extra filling, then add some walnuts to the batter.

If your kids are breakfast lovers, then they'll love this one. Generally, egg-in-a-hole is regarded as a breakfast meal, but it can also make for a filling and tasty snack!

Cut out a hole in a slice of whole-wheat bread and place it on an oiled pan. Crack an egg into the hole and cook on low-to-medium heat. If your kids aren't fans of runny eggs, then flip the toast and cook the egg until the yolk is solid.

You can add salt and pepper, cheese, ketchup, or avocado to this one. Make it fun for the kid’s taste buds!

Date Balls
With high fiber and countless vitamins and minerals, dates pack a nutrient punch, and when combined with almonds and a few other tasty ingredients, you get an irresistible and filling snack.

Chocolate Mint Date Balls

  • 10-15 pitted Medjool dates

  • 1½ cups almonds

  • 1 cup chocolate chips

  • ¼ cup flour of your choice

  • ¼ teaspoon peppermint extract

  • 2 tablespoons water

Coconut Almond Date Balls

  • 2 cups Almonds

  • 1 cup shredded unsweetened coconut

  • 2 cups soft pitted Medjool dates

  • 2 tablespoons coconut oil

  • 1/4 teaspoon sea salt

  • 1/2 teaspoon vanilla extract

Process all ingredients in a food processor and roll into bite-size balls.

Happy snacking!