36 Healthy Indian Snacks For Kids And Toddlers

36 Healthy Indian Snacks For Kids And Toddlers

Indian cuisines and snacks come in all flavours to treat your taste buds. But for kids, the taste is not the only factor that parents would consider. With taste, parents have to also make sure of the healthiness of the food.

healthy snacks for kids

Today we will introduce you to very-easy-to-cook and equally healthy snacks, you can give to your baby without any second thoughts. You can click on the links below to directly jump to the relevant topic of your interest.

Snacks For Your Child’s Tiffin

Below listed are some snacks option for your baby.

snacks for your kids

#1. Oats & eggs omelette

An easy to make breakfast, the ingredients required to prepare it are usually always available in your kitchen.

Ingredients –

  • Eggs (3)
  • Oats (one cup)
  • Milk (1 cup)
  • Turmeric
  • Pepper
  • Salt
  • Oil/butter

Vegetables (1 cup chopped) –

  • Carrots
  • Capsicum
  • Spinach leaves
  • Tomato (deseeded)
  • Spring onions

How to prepare –

  1. Grind the oats into a fine powder and place in a large bowl.
  2. Add salt, turmeric, pepper, and if required cinnamon and coriander powder for flavouring.
  3. Pour milk and mix well to form a smooth batter.
  4. Beat the eggs and add to the batter, mixing continuously.
  5. Heat oil in a pan and pour the batter.
  6. Spread the batter evenly.
  7. Spread the vegetables all over the top of the spread batter.
  8. Wait for the omelette to cook and firm up a little.
  9. Turn over the omelette and cook.
  10. Serve with sauce.

Nutritional benefits: This nutritious omelette provides loads of vitamins A,C and K, in addition to protein. It is a complete meal that also lets your child enjoy the benefits of the beta-carotene, antioxidants and fiber found in carrots as well as the minerals, vitamins, pigments and phytonutrients, including potassium, manganese, zinc, iron, calcium and antioxidants present in Spinach. The presence of fiber and carbohydrates in the oats give your child a balanced and constant supply of energy throughout the day.

Variations: Try garnishing the omelette with grated cheese and coriander leaves

#2. Peanut butter, honey and banana roll

A snack that can be made ready in a jiffy, and hardly needs any cooking.

Ingredients –

  • Peanut butter (as per preference)
  • Honey
  • Banana (1)
  • Thinly rolled out bread or roti

How to prepare –

  1. Knead the wheat flour into a soft dough using milk, a little salt and oil/butter.
  2. Let the dough stand for some time before rolling it out into thin rotis
  3. Prepare a soft paratha.
  4. Spread a spoonful of peanut butter evenly on the paratha
  5. Place thin round slices of the banana on top of this.
  6. Drizzle some honey all over
  7. Sprinkle some cinnamon powder (optional)
  8. Roll the paratha into a convenient roll. Use a toothpick to keep it from unrolling.

Nutritional benefits: While peanut butter is a good source of protein and vitamins, banana is a low-fat but high energy fruit, just right for an active child. Honey will boost your child’s immunity and also help him sleep better.

#3. Puffed Rice Upma

Healthy, tasty and quick.

Ingredients –

  • Puffed rice 2 cups
  • Mustard seeds (1 tsp)
  • Curry leaves (1 sprig)
  • Onions (1, finely chopped)
  • Urad dal (1 tsp)
  • Chana dal (1 tsp)
  • Green chillies (1, split in half)
  • Capsicum (2 tbs, finely chopped)
  • Carrot (2 tbsp, finely chopped)
  • Groundnuts (a handful)

How to prepare –

  1. Soak the puffed rice in a bowl of water for a minute. Drain and set aside.
  2. Pour a tablespoon of oil in a wok, pop some mustard seeds, add the urad dal, chanal dal and curry leaves and green chilly.
  3. Add the chopped vegetables and cook, adding salt, turmeric and pepper as per taste.
  4. Add the soaked and drained puffed rice and mix well.
  5. Mix in the groundnuts.
  6. Serve hot garnished with coriander leaves

Variations: Just before serving, you could add a little lemon juice for slight tanginess, or garnish with grated cheese for the kids who love cheese.

Nutritional benefits: This is a low-calorie snack which is free of sodium and fat. It is light on the stomach and very easy to digest.

#4. Poha

Quick and easy school snack for your child.

Ingredients –

  • Poha or flattened/pressed rice (1 cup)
  • Chopped onions (half a cup)
  • Green chillies (1)
  • Mustard seeds (1/2 teaspoon)
  • Chana daal (2 tsp)
  • Oil (1-2 tsp)
  • Curry leaves (3/4)
  • Mustard seeds(1 tsp)
  • Urad daal (1 tsp)

How to prepare –

  1. Wash the flattened/pressed rice (poha) and soak it in water for about 10 mins.
  2. Drain the water and run a fork through it to fluff up the moist poha.
  3. Heat the oil in a pan and pop mustard seeds, add curry leaves and also the chana daal and urad daal.
  4. Fry the chopped onions and green chillies till the onion is slightly pink.
  5. Reduce the flame and add the drained poha.
  6. Mix everything well, add salt to taste.
  7. Once cooked, pour little ghee or butter before serving.

Variations: Add grated carrots, sauteed green peas and even peanuts to the poha to make it more colourful and nutritious. Garnish with fresh coriander!

Nutritional benefits:  Poha contains no gluten but has iron, carbohydrates, vitamin B and protein. By adding vegetables you will ensure that the kid enjoys the vitamins offered by the vegetables too. Also, poha keeps the stomach full.

#5. Hung Curd Sandwiches

Yum tiffin, from mum’s kitchen.

Ingredients –

  • Finely chopped cabbage (quarter cup)
  • Grated carrots (quarter cup)
  • Boiled corn (quarter cup)
  • Finely chopped capsicum (less than a quarter cup)
  • Finely chopped spring onions (2 tsp)
  • Hung curd (half cup)
  • Pepper powder (to taste)
  • Salt (to taste)
  • Butter (as required)
  • Brown bread or whole wheat bread (as required)

How to prepare –

  1. Mix together all the chopped/grated vegetables and boiled corn with the hung curd, salt and pepper. Taste the mixture and add more salt or pepper if required.
  2. Butter the bread slices and place a spoonful of the mixture between two slices.
  3. Grill in a sandwich maker and serve hot with or without sauce.

Variations: You can add boiled potatoes or even boiled green peas to the hung curd mixture.  Add dry herbs for flavour.

Nutritional benefits: Hung curds have a generous amount of probiotics, which is great for your child’s immune system, digestion, and urinary tract. The vegetables are of course an added bonus.

Sweet Snacks for Your Kid

sweet snacks for your kids

#1. Aata Halwa

Ingredients –

  • Whole wheat flour (1 cup)
  • Ghee (1 cup)
  • Dry fruits (almonds and cashew nuts as required)
  • Sugar (1 cup)
  • Cardamom (1- powdered)

How to prepare –

  1. Mix sugar and water in a deep vessel and keep on a flame. Just heat till the sugar melts in the water. Do not cook or make the mixture thick.
  2. Dry roast the whole wheat flour in a wok for about 10 minutes or till you see the colour changing and smell a nice aroma.
  3. Be careful not to allow the flour to burn. You have to roast it just right.
  4. Lower the flame and add the ghee a little at a time, all the while stirring the mix.
  5. Turn off the flame and add the sugar water to this mix and blend it well till the mixture becomes smooth, and without any lumps.
  6. Cook on low flame for a couple of minutes and add the cardamom powder to the mix.
  7. Serve hot garnished with dry fruits

Variations: For kids who are not too fond of dry fruits, you could powder the almonds, cashews and walnuts and mix it into the halwa. The halwa can be set in the freezer and cut out into thin cubes for variety.

Nutritional benefits: This sweet dish can fulfill your child’s energy needs. Wheat is easily digestible and contains vitamins and minerals too. Ghee has been known to help in the growth and development of children. Your child also benefits from the healthy fat, magnesium and vitamin E contained in almonds and all the antioxidants, vitamins and minerals found in cashews too.

#2. Sooji Halwa

Ingredients –

  • Sooji/semolina (1 cup)
  • Ghee (1/3 cup)
  • Water (less than two cups)
  • Sugar (1/2 cup –powdered)
  • Dry fruits (sliced badam, kaju and kishmish-1/2 cup)
  • Cardamom (1 tsp-powdered)

How to prepare

  1. Roast the sooji in a wok on medium flame and keep adding the ghee little by little
  2. Keep stirring till the mixture turns golden brown
  3. Lower the flame and add water (boiled) to this mix a little at a time, while stirring continuously
  4. Continuous stirring is important to prevent lumps from forming
  5. Cook on medium flame till the water is absorbed
  6. Add the sugar and mix well
  7. Mix half the dry fruits
  8. Use the rest to garnish and serve hot

Variations: You could try using milk instead of water to make the halwa softer and tastier. Add kesar strands to the halwa while it is cooking. Cool and set the mixture on a flat plate and then cut it out into small diamonds/squares.

Nutritional benefits: This sweet dish keeps your child feeling full for a longer time. It is beneficial for a healthy heart, bones and nervous system. It also prevents anaemia. Cardamom is known to strengthen the digestive system.

#3. Rice Kheer

We adults obviously go crazy after the rice kheer and surely would our kids.

Ingredients –

  • Cooked rice (1.5 cups)
  • Milk (full cream –2 cups)
  • Sugar (as per taste)
  • Condensed milk (1/3 cup)
  • Ghee ( 2 tsps)
  • Cardamom powder (1 tsp)
  • Dry fruits (chopped cashews + almonds – 1 cup )

How to prepare

  1. Cook rice in a vessel.
  2. Take a wok and add a spoonful of ghee. Roast the cashews and almonds and set aside.
  3. In the same wok, pour the milk and condensed milk and mix well.
  4. Add the cooked rice and sugar (according to taste, since condensed milk is also sweet), and cook till the mixture becomes thick. Don’t let it thicken too much because once the mix cools down it will naturally thicken a little.
  5. Add 1 tsp of cardamom powder and 1 tsp ghee and mix well.
  6. Let the kheer cool a little and serve garnished with the roasted almonds and cashews.
  7. If the kheer is too thick, add warm milk to loosen it up.

Variations: Add a few strands of saffron or a drop of vanilla essence just for variety. You could also mix a bit of powdered cinnamon for flavour.

Nutritional benefits: Rice kheer offers your kid protein, carbohydrates and ample calcium. Your child also benefits from the healthy fat, magnesium and vitamin E from almonds and all the antioxidants, vitamins and minerals found in cashews.

#4. Banana Roll

Ingredients

  • Peanut butter (2 tsp)
  • Banana (1 – ripe but firm)
  • Cinnamon (1/2 tsp)
  • Soft roti (1 big)
  • Oats (1 spoon)

How to prepare

  1. Ensure that you roll out the roti into a big circle. If you put milk into the flour, the roti will turn out to be super soft.
  2. Spread the peanut butter evenly all over the roti.
  3. Sprinkle the oats evenly all over the peanut butter.
  4. Peel the banana and place it on one side of the roti and start rolling the roti.

Variations: The roll can also be cut into smaller and handy rounds. The peanut butter can be replaced with a mix of honey and cream cheese with a dash of cinnamon powder.


Nutritional benefits: Banana is high in potassium, magenesium, vitamin B6 and B12. The carbohydrates in the roti will give your kid the energy required for the entire day along with vitamins, iron and calcium.

Natural Juices for your little one

fruit juices for your kid

 

#1. Red hydrant (Water melon juice)

Ingredients –

  • Watermelon (1/2)
  • Cucumber (1)

How to prepare

Blend all the ingredients in a blender along with a little crushed ice.

Variations: You could add a wee bit of kala namak (black salt) to change the flavour. But all kids may not like it. Be careful when you buy the watermelons. Check the source because these days many water melons come injected with dye, which can be really harmful for the child’s stomach.

Nutritional benefits: The potassium in watermelon helps to preserve the calcium in the body. Therefore, this juice is good for your child’s bones. Both cucumber and watermelon have high water content, so it is the best juice for summers.

#2. Carpple Fun (Carrot and apple juice)

Ingredients

  • Red apples (2 )
  • Carrots (2)

How to prepare –

Juice the ingredients in a juicer and serve chilled.

Variations: If you want the juice to be sweeter, you could add a little honey. Sprinkle some cinnamon for added flavour with a bit of black salt.

Nutritional benefits: Carrot juice contains biotin, molybdenum, dietary fiber, potassium and vitamins. Apples are high in fibre content as well as vitamins A, B1, B2 and C.

#3. Beet Red (Beetroot, apple and carrots)

Ingredients

  • Carrots (1)
  • Apple (1)
  • Beetroot (1)

How to prepare

Put all three cut into cubes in a juicer and serve the juice in a glass.

Variations: You could add a dash of lemon and honey to sweeten the juice further. Or else try half a pinch of black salt.


Nutritional benefits: This juice is rich in antioxidants, iron and protein.  Beetroot juice has ample glutamine, which is essential for the health of the intestinal tract. Beets are a great source of fiber, manganese, potassium and folic acid.

Smoothies for Kids

healthy smoothies for your kids

#1. Yellow high

Healthy, quick and smooth!

Ingredients

  • Chopped carrots (1/2 cup)
  • Orange juice (1/2 cup)
  • Chopped pineapple (1/2 cup –frozen for an hour)
  • Mango chunks (1/2 cup –frozen for an hour)
  • Thick yoghurt (1/2 cup)
  • Honey ( 1 tbsp or more for those who like more sweet)

How to prepare

Mix all the ingredients together in a blender. Some children prefer a thick smoothie that they can eat with a spoon. However, if the blend turns out to be very thick, add some cold milk and blend again to get the required consistency.

Variations: You need not always use frozen fruit chunks. Fresh fruit chunks will do equally well. You could, however, use some ice cubes before making the blend. Before serving, garnish with some thinly sliced almonds and cashew.

Nu.tritional benefits: This smoothie is packed with vitamin C, iron (Mango is saturated with iron), calcium, vitamin B, protein; antioxidants, vitamin A, vitamin K, beta-carotene, fiber, folate, potassium.

#2. Banana Basic

Two-minute smoothie

Ingredients

  • Banana (1 ripe but firm –preferably frozen)
  • Honey (1 tbsp or according to sweetness preferred)
  • Milk (1 cup or according to the consistency preferred)
  • Dry fruits for garnishing

How to prepare

Blend all the ingredients together. You may or may not add ice while blending. If the banana is frozen you need not add ice. Garnish with grated almonds, cashews and raisins.

Variations: Add a little saffron while blending and swirl the mix to enhance the presentation and the taste.

Nutritional benefits: Bananas are good for fiber and potassium. They are also packed with vitamin C and B6. Bananas are also known for their role in strengthening the nervous system.

#3. Thick BanMan smoothie

The quickest banana-mango smoothie ever

Ingredients

  • Fresh ripe mango (1 large)
  • Frozen mango (1 –cut into chunks)
  • Frozen banana (1—cut into chunks)

How to prepare

Remember, this smoothie has to be served immediately after preparation. So keep everything you need ready, including the glasses or goblets your wish to serve the smoothie in before you start preparing it.

First blend the fresh mango into a thick puree. Then add the frozen chunks of mango and banana together and blend in. Serve the mixture cold.

Variations: Serve this thick smoothie as a rich dessert with a dollop of thick custard. Stick a mango wafer into the smoothie before serving for an extra burst of mango flavour.

Nutritional benefits: This smoothie is good for your child’s skin and vision. It is not only rich in fiber but also vitamin C.

#4. Lychee-Pineapple smoothie

A quick sweet treat

Ingredients

  • Lychees (1 cup—deseeded)
  • Pineapple ( 1 cup –cut into small chunks)
  • Mango (1/2 cup –cut into small cubes)
  • Ice cubes (optional)

How to prepare

Mix together all the ingredients in a blender and serve immediately. You may or may not add the ice cubes while blending.

Variations: If your child likes the flavour, sprinkle some kala namak or if she wants it sweeter, a little bit of honey.

Nutritional benefits: Lychee has a high content of vitamin C and so does pineapple. Therefore, this mix is recommended for children who are prone to cold, fever and throat infections.

#5. A Date with Chikoo

Chikoo-dates smoothie

Ingredients

  • Chikoos (fresh and cut into slices—1 cup)
  • Dates (1/2 cup—deseeded)
  • Mil (1.5 cups- chilled)
  • Ice cubes (crushed)

How to prepare

Blend the ingredients together to get the consistency you require. Add more or less milk to adjust the consistency. You need not add any sugar. The smoothie has its own natural sweetness.

Variations: If the weather is very hot, you could avoid dates and use a banana instead, and create an equally yummy smoothie.

Nutritional benefits: Chikoo is saturated with vitamins E, A, C and B complex, which are good for your child’s immune system. It is also a great source of minerals, such as iron, folates, calcium, magnesium, zinc and copper.

5-minute Snacks for your Child

5 minute snacks for your kids

#1. Potato delight

Ingredients

  •       Potato (2)
  •       Mayonnaise (1 tbsp)
  •       Peanuts
  •       Black salt (kala namak)
  •       Fresh coriander
  •       Lemon (optional)

How to prepare

  1. Boil potatoes. Don’t boil them too much. They should not lose their firmness.
  2. Cut the potatoes into small cubes and put them in a bowl.
  3. Add peanuts.
  4. Sprinkle a little black salt
  5. Add mayonnaise and mix well.
  6. Garnish with fresh coriander leaves.
  7. Just before serving, crush a handful of potato wafers and spread on the potatoes.
  8. If your child enjoys a bit of tang, squeeze a little lemon on top before serving.

Variations: Instead of potato wafers, you can also use aloo bhujia or rice puffs (murmura) to give that much-required crunch.

Nutritional benefits: Potatoes are a good source of vitamin B6, potassium, copper, vitamin C, manganese, dietary fibre, and niacin. Peanut contains healthy fats and loads of vitamins that are good for your child.

#2. Colourful Dalia Mix

Ingredients

  • Dalia (1 cup)
  • Finely chopped carrots (1/2 cup)
  • Finely chopped onions (1/4 cup)
  • Finely chopped ginger (1 tsp)
  • Finely chopped green chillies (1)
  • Finely chopped tomato (1/4 cup)
  • Finely chopped French beans (1/4 cup)
  • Chopped potatoes (1/4 cup)
  • Jeera (1 tsp)
  • Ghee or oil (1 tbsp)
  • Salt (as required)

How to prepare

  1. Heat oil in a pressure cooker and let the jeera splutter.
  2. Rinse the dalia nicely and drain, and keep ready.
  3. Saute the onions.
  4. Add the ginger and green chillies and sauté for a while, before adding tomatoes.
  5. Add the remaining chopped vegetables, stir and sauté for 5 minutes and reduce the flame.
  6. Add the rinsed and drained dalia.
  7. Pour 4 cups of water, add the salt, and pressure cook till the dalia is thoroughly cooked.
  8. Taste the dalia to see if it is cooked. You can add some more water and cook for a little while longer to get the right consistency.
  9. Serve hot with fresh coriander leaves.

Variations: Instead of jeera, you could use mustard seeds and curry leaves for a different flavour. Instead of beans you can use green peas or even sprouted moong dal.

Nutritional benefits: Dalia is rich in iron and fibre. The best part is that dalia is very easy to digest and is the best option for an in-between snack. The vegetables make it more nutritional and appeal to your child’s eye.

#3. Mango Cornflakes

Ingredients

  • One ripe mango (peeled and cut)
  • Milk (one small bowl — chilled)
  • Cornflakes
  • Almonds (optional)

How to prepare

Puree the mango and then blend in the chilled milk. You will probably get a thick mango-milk mix.

Add cornflakes to it and serve cold.

Variations: Garnish with nuts (almonds, walnuts and cashews) to give the snack a crunch.

Nutritional benefits: Mangoes are packed with vitamin C, fibre and pectin. It is great for your child’s eyesight too. Milk, of course, is a great source of calcium and is essential for your child’s bones.

#4. Fruit Salad

Ingredients

  •       Apple (1 – chopped into small pieces)
  •       Papaya (1/2—chopped into small pieces)
  •       Kiwi (1 – chopped into small pieces)
  •       Banana (1—chopped into small pieces)
  •       Chikoo (1 – peeled and chopped into pieces)
  •       Lemon juice (1 tbsp)
  •       Salt (1 tsp)
  •       Fresh pudina leaves (cut into small pieces)
  •       Honey ( 1 tbsp)
  •       Pepper powder ( 1 tsp)
  •       Flax seeds ( 1 tsp)

How to prepare

  1.     Mix all the cut fruits in a big mixing bowl.
  2.     Pour lemon juice, salt, pepper powder, fresh pudina leaves and honey in a separate small bowl and mix well.
  3.     Pour the mixture from the small bowl into the big bowl of fruits and mix well.
  4.     Sprinkle flax seeds and serve cold.

Variations: Garnishing with almonds, cashews and peanuts can add crunch to this quick and healthy snack.

Nutritional benefits: Papaya is packed with carotenoids, flavonoids and vitamin C, as well as vitamin B. Banana,  is a good source of vitamin B6, B12, magnesium and potassium. Chikoo is yet another mineral-rich fruit The dressing of lemon juice and pudina leaves is also healthy and provides ample vitamin C. Flax seeds with their omega 3 fatty acids are very good for your child’s heart.

#5. Banana toast with nuts

Ingredients

  •       Brown bread slices (2)
  •       Banana (1)
  •       Kala namak (to taste)
  •       Honey ( 1 tsp)
  •       Cinnamon (a pinch)
  •       Almonds (powdered –2 tsp)
  •       Flax seeds ( ½ tsp)
  •       Ghee ( 1 tsp)

How to prepare

  1.     Toast the bread slices nicely on a tava with ghee.
  2.     Mash the banana lightly with your hands (it should just stop short of being pureed).
  3.     Spread a little honey on both the bread slices.
  4.     Spread the banana mash evenly on both the slices.
  5.     Sprinkle black salt and cinnamon and flax seeds.
  6.     Put the slices together to form a sandwich and your banana toast is ready to eat.

Variations: You can add lettuce leaves for variety and colour. Toasting the bread in a toaster makes the slices very hard. So toasting it on a tava is preferable so that the ghee makes it crisp and just slightly brown.

Nutritional benefits: Bananas are rich in potassium, magnesium, vitamin B6 and Vitamin C.

#6. Cheese and Apple toast

Ingredients

  1. Brown bread slices ( 2 big)
  2. Paneer (mashed—1/2 cup)
  3. Butter (enough to spread on the bread slices)
  4. Pepper powder (1 tsp)
  5. Salt (1 tsp)
  6. Fresh coriander leaves (2 tsp)
  7. 4 to 5 very very thin slices of apple

How to prepare

  1. Toast the bread slices on a tava. Do not make them very crisp.
  2. Butter both sides and keep aside.
  3. Mash the paneer nicely adding pepper and salt to it.
  4. Spread the mashed paneer on one bread slice.
  5. Garnish with green coriander.
  6. Spread the thin apple slices on top.
  7. Then place the second bread slice on top and serve.

Variations: The same toast can be tried with grated cheese cubes instead of paneer. Try to make paneer at home using lemon juice. This will also give a nice lemony flavour to the sandwich, which is absent in the store-bought paneer.

Nutritional value: While the bread provides your child with carbohydrates and nutrients, the paneer provides calcium and protein. It is a filling snack that will sit in your child’s tummy for a long time.

Birthday Party Snacks for your kid

birthday party snacks for your kids

#1 Home-made Pizza

Ingredients

  • Pizza base (1 big)
  • Tomatoes (3 big)
  • Green chillies (1)
  • Garlic ( 4 big pods)
  • Capsicum or Simla Mirch( finely chopped ½ cup)
  • Spring onions (1/2 cup)
  • Cheese ( 1 cube or more if you want to  make it really cheesy)

How to prepare

  1. Puree the tomatoes along with green chilli and garlic.
  2. Heat just 1 tsp of oil in a wok and cook the tomato puree in it for about 5 minutes.
  3. Add the chopped capsicum and spring onions and let the mixture simmer for about 5 minutes.
  4. Take off the gas and let it cool.
  5. Spread this mixture onto the pizza base evenly.
  6. Grate the cheese on top of the pizza.
  7. Bake till the cheese melts.

b You can try the same spread and toppings on normal brown bread (a healthier option) slices instead of pizza base, which is made of refined flour.

Nutritional benefits: Tomatoes are one of the best sources of vitamin C, beta carotene, biotin and vitamin K. Capsicum is rich in vitamin A, C and K, and also contains carotenoids and dietary fibre. Spring onions provide vitamins C, B2, A and K, as well as thiamine.

#2 Fruit sticks

Ingredients

  • Big size grapes cut in half (1/2 cup)
  • Pineapple cubes (1/2 cup)
  • Ripe papaya cubes (1/2 cup)
  • Small cheese cubes (1/2 cup)
  • Pepper powder (in a bowl – for sprinkling)
  • Black salt (in a bowl for sprinkling)
  • Apple cut into small cubes (1/2 cup)

How to prepare

  1. Put each fruit (cut into small pieces) in a separate bowl.
  2. Sprinkle pepper powder and black salt in the bowl containing pineapple and apple cubes. Mix well.
  3. Arrange different pieces of fruit on a toothpick such that the cheese is in the middle and fruits of different colours on either side of it.
  4. Arrange the toothpicks on a plate and serve.

Variations: The cheese cubes can also be replaced with tiny squares of a cheese slice.
Nutritional benefits: The child will obviously not stop at just one or two sticks. Therefore she will actually be eating fruits full of vitamins and iron. The cheese will give her the required calcium for her bones.

#3 Sweet energy bar

Ingredients

  • Oats (1 cup)
  • Flax seeds (coarsely ground 1/2 cup)
  • White sesame (1/2 cup)
  • Cinnamon powder (1/2 tsp)
  • Peanut butter (1/2 cup)
  • Honey (2 tbsp)
  • Vanilla essence (1/2 tsp)
  • Chocolate chip (1/2 cup)

How to prepare

  1. Mix oats, flax seeds and white sesame along with cinnamon in a bowl and keep ready.
  2. Warm the peanut butter in the microwave for about 20-30 seconds.
  3. Add the honey and vanilla essence.
  4. Keep stirring while still warm.
  5. Blend in the chocolate chips.
  6. Spread the mixture on a tray (preferably greased or lined with butter paper), smoothen the surface and put it in the fridge to set for an hour.
  7. Once the mixture is set, cut it into squares or bars and serve.

Variations: Ground almonds, peanuts and deseeded dates can also be added to the mixture. However, dates and sesame together can turn out to be very hot for the digestive system. So this is best avoided in summers.

Nutritional benefits: Sesame contains minerals and natural oils that are beneficial for health, while peanut butter has ample protein and potassium. Oats are easily digestible and have their share of dietary fibre and minerals.

#4. Toast with a twist

Ingredients

  • Boiled rajma (1 cup)
  • Grated cheese ( 1 cup)
  • Bread slices ( 4 )
  • Garlic pods (dry roasted and powdered — 2 tsp)
  • Pepper powder ( 1 tsp)

How to prepare

  1. Boil the rajma in a pressure cooker with enough water and salt.
  2. Drain the rajma and keep aside.
  3. Toast the bread slices in a toaster and apply butter to one side.
  4. Mash the rajma and spread on the bread slices evenly.
  5. Sprinkle pepper powder and garlic powder
  6. Grate some cheese on top of each slice.
  7. Arrange on a plate and put in the microwave for just about a few seconds so that the cheese begins to melt, and serve.

Variations:  Instead of bread slices, you can also use thin parathas, which can be folded into half once all the rajma and cheese has been spread on it.

Nutritional benefits: Rajma or kidney beans are rich in iron, soluble fiber, magnesium and folate. Cheese contains ample calcium for your child.

Evening Snacks for your Kids

evening snacks for your kids

#1. Colourful sprout treat

Ingredients

  • Onion (1 – finely chopped)
  • Tomato ( 1—chopped into small cubes)
  • Kala namak / black salt (to taste)
  • Lemon Juice ( to taste)
  • Coriander leaves (fresh chopped—1/2 cup)
  • Green chillies (1 ) or Red chilly powder (to taste)
  • Cucumber (1/2, cut into very small cubes)

How to prepare

  1. Wash and drain the moong sprouts well in a colander.
  2. Steam them in a cooker or just cook them in a vessel,  covered with a lid.
  3. Put the finely chopped onions and tomatoes in a mixing bowl. Toss them well. Then add the sprouts and toss to mix well.
  4. Sprinkle black salt and mix well.
  5. Add the juice of half a lemon and mix well (add more later if it is not tangy enough)
  6. Add the green chillies or red chilli powder and mix well.
  7. Serve garnished with coriander leaves

Variations:  You can add small pieces of apple to this salad for flavour or even boiled potatoes or sweet potatoes (shakarkandi)

Nutritional benefits:  This is a protein-rich snack with high content of manganese, potassium, folate, copper, zinc and vitamin B. They are a good source of dietary fiber and will keep your child feeling full for a long time.

 #2. Chic chickpeas

Ingredients

  • Chickpeas (1 cup boiled)
  • Onions (1/4 cup finely chopped)
  • Deseeded tomatoes (1/2 cup sliced small)
  • Capsicum (1/4 cup thinly sliced)
  • Lemon juice (1 tsp)
  • Salt or black salt ( to taste)
  • Chaat masala (optional)

How to prepare

  1. Boil chickpeas (don’t boil them too much or they will lose their firmness).
  2. Mix together the finely chopped and sliced vegetables (onion, tomatoes, capsicum) in a big mixing bowl.
  3. Add the boiled chickpeas and toss well.
  4. Sprinkle black salt and mix well.
  5. Add lemon juice and mix well.

Variations: You could add boiled potatoes and even small/thin slices of half a crunchy apple for a twist.

Nutritional benefits: The protein content in the chickpeas will keep your child’s body tissues healthy. The dietary fiber in it will keep the child’s colon in good condition.

#3. Tangy Rajma Salad

Ingredients

  • Rajma (soaked in water overnight – 1 cup)
  • Finely chopped onion (1)
  • Tomato (1- finely chopped and deseeded)
  • Cumin powder (1 tsp)
  • Amchur (1 tsp)
  • Chaat masala (1/2 tsp)
  • Red chili powder (1/2 tsp)
  • Coriander leaves  (1/2 cup finely chopped)
  • Salt
  • Oil (1 tsp)
  • Mustard seeds (1 tsp)
  • Curry patta (1 tsp)

How to prepare

  1. Pressure cook the rajma with enough salt and water.
  2. Drain the water and keep the rajma aside.
  3. Heat oil in a pan, splutter some mustard seeds and then add curry leaves
  4. Saute the onions till they change colour.
  5. Add all the masalas/powders
  6. Put the tomatoes
  7. Mix well and then add the rajma.
  8. Sprinkle some water, mix well,  and cover and cook for about five minutes.
  9. Serve garnished with fresh coriander

Variations: You could add grated cheese as a garnish for variety.

Nutritional benefits: Rajma is rich in iron, protein, soluble fibre, folate, magnesium and zinc.

#4. Corn Soup

A gluten-free evening snack

Ingredients

  • Corn kernels (1/2 cup  to make puree + 1 tbsp whole)
  • Butter/ghee (1 tbsp)
  • Chopped carrots (1/4 cup)
  • Hopped beans (1/4 cup)
  • Green peas (1/4 cup)
  • Salt (as per taste)

How to prepare

  1. Make smooth corn puree by blending ½ cup corn kernels with ½ cup water.
  2. Strain the puree and keep aside
  3. Heat oil or ghee in a wok and sauté the chopped carrots, beans and green peas in it.
  4. Sprinkle some water, cover the wok and cook for about 5 minutes.
  5. Add the pureed corn, mix well and add 1 cup of water.
  6. Let the mixture boil for about 5 to 10 minutes, keep stirring to mix well, and add water to get the required consistency.
  7. Put in the 1 tbsp of corn kernels that you had kept aside earlier and let the soup simmer for two minutes.
  8. Add salt to taste.
  9. Sprinkle pepper as per your child’s taste and serve.

Variations: You could use fresh coriander leaves for garnishing and also serve the soup along with a slice of nicely toasted bread with butter spread evenly on one side.

Nutritional benefits:  This meal is filling and full of carbohydrates and dietary fibre. It will also provide your child with significant amounts of zinc, magnesium, copper and iron. The vitamin A, B  and antioxidants are an added bonus.

 #5. Yummy Tomato soup

Ingredients

  • Tomato ( 1 cup – diced)
  • Carrot (1/2 cup—diced)
  • Onion (1 small, chopped)
  • Basil leaves (8 )
  • Garlic ( 5 pods – crushed)
  • Sugar ( to taste)
  • Salt (to taste)

How to prepare

  1. Put all the vegetables together in a pressure cooker. Add crushed garlic pods and about 3 cups of water and pressure cook till 3 whistles.
  2. Cool and blend along with the basil leaves.
  3. Add salt and sugar (as per taste)
  4. Sprinkle pepper (optional) and serve warm.

Variations: You could add some fried pieces of bread to the soup just before serving or even grated cheese.

Nutritional benefits:  While tomatoes are a rich source of vitamin A and C, carrot is saturated with beta-carotene and Vitamin A.

#6. Besan Laddu

Ingredients

  • Besan – 1 cup
  • Sugar – ½ cup
  • Ghee – 3 tbsp
  • Green cardamom – 1

How to prepare

  1. Powder the sugar along with the seeds of one green cardamom and keep it ready.
  2. Dry roast the besan in a wok till you can smell the aroma. Take care not to burn it.
  3. Put off the flame and mix the powdered sugar and green cardamom.
  4. Warm the ghee and keep adding it to this mixture, little by little, while stirring and mixing.
  5. Roll this mixture into small balls.

Variations: You can add finely chopped almonds and cashews fried in ghee to the besan mixture before rolling them into balls or simply stick the almonds into the rolled out besan balls.

Nutritional benefits: Besan contains carbohydrates and protein in healthy amounts.  It also contains fibre, iron and many minerals. Ghee, which is great for your child’s brain development, can be easily digested and contains saturated fatty acids.

Fruit Lollies for your child

Fruit Lollies for your child

#1. Creamy mango lollies

Ingredients

  • Mango puree (made from two ripe mangoes)
  • Coconut milk (less than ½ cup)

How to prepare

Mix the coconut milk and mango puree well and pour this mixture into ice-lolly moulds. You could also use kulfi moulds. Freeze for about 4 hours and serve the lollies.

Variations: You could use boiled and thickened milk or even a little condensed milk instead of coconut milk for creamier lollies.

Nutritional benefits: Not only are mangoes full of vitamin A and C. They also have fibre and loads of minerals.

#2. Mango-Yoghurt ice lollies

Ingredients

  • Mango puree (made from 2 ripe mangoes)
  • Thick plain yoghurt (1 cup)
  • Vanilla essence (2 drops)

How to prepare

  1. Puree the mangoes.
  2. Blend in the yoghurt.
  3. Add two drops of vanilla essence, mix well and pour into ice-cream/kulfi moulds.
  4. Freeze overnight.

Variations: The yoghurt could be replaced with thick custard to get the same results.

Nutritional benefits: Mangoes are a rich source of vitamin C and Vitamin A. They also contain fiber and minerals. Yoghurt, of course, being a milk product contains protein, calcium, vitamin B2 and B12, as well as magnesium and potassium.

#3. Banana-Yoghurt Ice Lollies

Ingredients

  • Bananas (2)
  • Yoghurt (1 cup)
  • Honey ( 1 tbsp)

How to prepare

  1. Mix the yoghurt and honey well.
  2. Mash the bananas to form a smooth paste.
  3. Mix all the yoghurt, honey and banana paste together.
  4. Pour into ice cream or kulfi moulds and freeze for at least 6 hours.

Variations: Instead of honey, you can use very finely powdered cardamom and powdered sugar. Do not put too much sugar or the mix will become too sweet.

Nutritional benefits:  While bananas are full of B6, B12, magnesium and potassium, yoghurt is a good source of calcium and animal protein. Honey is good to build your child’s immunity.

Thanks for reading this article. Do share your feedback and snacks Ideas in the Comments section below.

The post 36 Healthy Indian Snacks For Kids And Toddlers appeared first on Babygogo.

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Itohan Omeike

Wife, Mom, Blogger, Saxophonist, Programmer/Web Developer, Business Mogul, and Most Especially Lover Of God.

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