25 After-School Snack Ideas

They're Healthy and Taste Great, Too!

-- By Liza Barnes, Health Educator

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If I close my eyes and concentrate, I can still remember how it tasted: The snack that my best friend introduced me to in the 10th grade. So delicious, it soon became part of an everyday after-school ritual. We’d each cut a plain white bagel down the middle, spread a thick layer of salty tub margarine on each half, pop it in the microwave until the margarine was liquefied and the bagel was piping hot and soft, and devour it while sitting cross-legged on her scratchy bedroom carpet, reading magazines and confiding secrets. Often we’d go back for seconds.

Those were the days. Thankfully, for my arteries’ sake, I soon became far better informed about nutrition. During my first after-school job at a health-food store, I learned about the wonderful world of whole grains, healthy fats, and fresh produce. I also learned that these foods can taste just as good as the "junk foods" (and buttered white bagels) I once revered. And yes, there’s more to healthy snacking than rice cakes and celery sticks. I’ve compiled a list of some of my favorite healthy indulgences that are quick and easy to make. As a parent, you can whip up these easy-to-prepare snacks for your kids, or teach them how to make the recipes themselves. They are full of nutrition and flavor, so everyone will be happy between school and dinner!

When you want something sweet, try…

Strawberry smoothie: Add 1 handful of fresh or frozen strawberries, 1 fresh or frozen banana (peeled and broken into chunks), and 1 cup of low-fat yogurt (any flavor you like) to a blender. Blend until smooth. TIP The texture of this smoothie is enhanced if at least one of the fruit ingredients is frozen.
PBO smoothie: Add 1 frozen banana (broken into chunks), 1 handful oats (instant or old-fashioned), and 1 heaping Tablespoon of peanut butter to a blender. Sweeten with honey and add enough soy, rice or dairy milk to reach desired thickness. Blend until smooth. TIP Frozen bananas are the key ingredient, for a milkshake-like consistency.
Peanut Butter Banana Sandwich: Toast 1 slice of whole grain bread. Top it with 2 Tablespoons natural peanut butter, 1 Tablespoon honey and half of a banana thinly sliced. TIP For a heartier dish, add another slice of bread and cook this sandwich on a warm skillet like you would make grilled cheese.
Yogurt Parfait: In a tall glass or sundae cup, spoon alternating layers of low-fat yogurt, granola and sliced fruit of your choice. TIP Try fresh or canned fruit such as berries, peaches and bananas.

When you want something salty, try…

Nachos: Spray a cookie sheet with non-stick cooking spray and preheat the oven to 450 degrees Fahrenheit. Spread out a handful of low-fat or baked tortilla chips onto pan. Top with salsa, black beans (canned and rinsed), and a small amount of shredded cheese. Bake for 15 minutes or until cheese on top is melted. TIP You can also heat nachos on high in the microwave for about a minute.
Nut Butter Dip: Combine 1/4 cup of your favorite nut butter (such as peanut butter, almond butter or cashew butter) with 1/4 cup water. Whip with a fork until smooth. Cut up carrots, celery, cucumbers, apples, bananas or other fresh product into spears and dip into the nut butter. TIP You might have so melt the nut butter slightly to achieve desired consistency.
Bean Burritos: Top a whole wheat tortilla with canned fat-free refried beans, salsa and shredded low-fat cheese. Microwave until warm, then add chopped lettuce and plain low-fat yogurt for garnish. Roll up and enjoy! TIP If you don't have refried beans on hand, open a can of black or pinto beans, rinse, drain and then mash with a fork.
Personal Veggie Pizza: Preheat oven or toaster oven to 450 degrees Fahrenheit. Spread tomato sauce onto a piece of whole wheat pita bread. Top with your favorite veggies, such as frozen peas, corn, diced peppers or onions, olives, broccoli or sliced tomatoes. Sprinkle cheese over vegetables and bake for 15 minutes or until cheese is melted. TIP If you don't have pizza sauce on hand, you can skip the sauce. For added flavor, sprinkle your pizza with garlic powder, dried basil and/or dried oregano.

When you'd rather head to the store, remember…
If you don’t have the time to make any of the recipes above but still want to snack healthy, there are some great packaged snacks available. Take a cruise down the natural-food aisle the next time you’re at the supermarket. There are plenty of low-fat, healthy and natural versions of your kids' favorites. Healthy snacks that don't need any prep work include:

Low-fat yogurt
Trail mix
Mixed nuts
Dried fruit
Fruit leather
Granola bars
Protein or energy bars
Fresh fruit
Low-fat string cheese
Whole grain cereal with low-fat milk
Whole grain crackers with sliced low-fat cheese
Cottage cheese
Baby carrots with hummus
Air-popped popcorn
Whole wheat pita with black bean dip
Celery sticks with peanut butter
Canned tuna salad kits

It's good for kids and teens to snack, especially if they’re eating the right foods. Providing their growing bodies with a steady supply of nutrients is the key to staying healthy and energized. So snack on!

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About The Author

Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

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Member Comments

MISSYSTAR1980

I was disgusted today in the grocery store when I noticed a sign above the packaged donuts and other assorted pastries that said, "Great, easy snack idea for after school!" This list is much better. - 8/26/2011 10:28:19 PM
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AZURE-SKY

I use melted peanut butter as a dip for a sliced apple. Put 1 or 2 TBSP of your favorite peanut butter into a small microwavable dish & nuke it on high for 60-90 seconds. It's a very fillng snack. - 8/26/2011 5:47:00 PM
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MAROO358

thanks for the quick, easy and healthy snack ideas! - 8/26/2011 5:33:50 PM
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HIFIGODDESS

I'm printing this out and trying them out on my kids. :) Thanks! - 8/26/2011 12:21:21 PM
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JDADDIONE

I LOVE the idea of making a nut butter dip. What a great way to stretch a high calorie item! - 7/22/2011 10:18:35 AM
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AEROGERS129

Oh the bagels! My fix was a cinn. raisin bagel with half a tub of philadelphia cream cheese. Sometimes my friends and I would eat multiple bagels! Oh, fast metabolisms... :)

Thank you for all of the ideas - I'm a huge snacker so this will definitely help me out! - 5/13/2011 1:03:26 PM
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RODNEYWATKINS

Eating junk foods will lead to unhealthy body so eating healthy foods like veggies, fruits, cereals will surely make your body a healthy one.

- 3/3/2011 12:06:49 PM
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CRBSMITH1968

I like the basic ideas here but 2T peanut butter and 1 T honey on ONE slice of toast with banana slices seems waaaaaay overboard. I would halve the toppings on that and try it but otherwise, it sounds like a nutrition disaster - 7/2/2010 8:31:07 AM
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LUV4ME

I love these ideas! I've saved as a fav. This will really help when making my grocery list. I struggle with making healthy snack choices. - 1/31/2010 11:35:26 AM
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CRISPY_TUNA

The PBO smoothie tastes great! I didn't even need to sweeten it! - 1/20/2010 3:21:51 PM
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MEVETTE

Soung Good!! - 9/3/2008 11:11:35 AM
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KIMHOW

great ideas. I put them on my list inside my cabinet for a quick reference. - 9/2/2008 2:45:41 PM
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JOHNBABJR

Great article, Liza. I'm going to experiment with the yogurt parfait. - 8/20/2008 4:36:17 PM
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JIBBIE49

So good. Thanks. - 8/20/2008 12:54:04 AM
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SHADOWPUP

Great tips for adults, too. Thanks for this article :) And I sure remember those bagels - used to eat them that way myself. But half a whole wheat bagel, dipped in warm olive oil, tastes just as good and is so much healther! - 8/19/2008 10:36:31 PM
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