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Healthy Fruit Snacks & Alternatives

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Are you looking for healthy fruit snacks or fruit snack alternatives for your kids? Here are some recommendations from a Registered Dietitian and mom of 3.

Best healthy fruit snacks and healthy fruit snack alternatives

Hi friends!

I’ve got another highly requested “best of store-bought” post for you today! Today we’re talking all things fruit snacks. I’m sharing some of my top choices for fruit snacks and fruit snack alternatives and answering some frequently asked questions.

But first, in case you’ve missed any of the other posts in this series, you can check them out below:

Snacks from certain stores:

Types of snacks:

Scroll to the bottom for a video of a taste test with my kids and see which fruit snack alternatives were our favorite!

fruit snacks 1

What to look for in fruit snacks

While I don’t recommend typical fruit snacks as an everyday food, there’s nothing wrong with having them as an occasional treat. Here are a few things to note:

  • Remember that they are indeed more of a treat than a fruit. In most fruit snacks, the first ingredient is sugar or corn syrup and there are usually 12+ grams of added sugar per serving.
  • Look for options that have no artificial flavors, synthetic colors or high fructose corn syrup.

If you’re looking for an alternative, look for an option with fruit or 100% fruit juice as the first ingredient that contains no or low amounts of added sugar. Fruit snack alternatives can be a healthy snack option that’s convenient for on the go, has some vitamins and minerals and even counts towards your daily fruit intake if you choose the right one! Some options also contain a few grams of fiber!

Are fruit snacks healthy?

Traditional fruit snack companies are really good at marketing and playing up their strengths but it’s important to look at the ingredients and nutrition label. You might find your favorites contain a fair amount of corn syrup and sugar, as well as artificial colors like red40 and blue1.

In addition, some are made with fruit juice concentrate. This is basically like fruit juice with the water removed and is similar to the difference between dried fruit and fresh fruit.

So while it’s still fruit, it’s a more concentrated version and there will be more of the naturally occurring sugars that are found in fruit. Companies also often add sugar to fruit juice concentrates to make them sweeter. Many people consider fruit juice concentrate another form of added sugar.

See if you can find an option with fruit as the first ingredient and fruit juice concentrate lower on the ingredient list.

Here’s an article with more on this topic.

Can fruit snacks be part of a healthy diet? Absolutely. But I recommend treating many of them more like a dessert than a fruit.

Best Fruit Snacks Brands

So what are the best fruit snack brands?

Traditional fruit snacks

Many people reach for the following out of the “traditional fruit snack options” because they have some real fruit juice in them.

  • Annie’s Organic Fruit Snacks – These do have some real fruit juice in them and avoid artificial flavors, synthetic colors and high fructose corn syrup. They’re also organic and vegan if that’s important to you. However, the first 3 ingredients are still sugar and they contain 12g of added sugar.
  • Black Forest Fruit Snacks – These also contain real fruit juice but the first 2 ingredients are sugar and they have 11g added sugar. But they are organic, have no high fructose corn syrup and don’t use synthetic colors.
  • Yum Earth Fruit Snacks – Again, the first couple of ingredients are sugar, they contain 12g of added sugar but there’s no high fructose corn syrup or artificial dyes and they are allergy-friendly, vegan and organic.
healthy fruit snack options

Better fruit snack options

Here are some options to consider that still resemble a fruit snack but have less added sugar:

  • Solely Organic Whole Fruit Gummies (aff link) – Made with just 3 ingredients: mango, orange extract and Vitamin C. They have no added sugar and contain 1 serving of fruit per bag.
  • Chum Fruit Bites – No added sugar. Made with just fruit.
  • Bear Fruit Minis – No added sugar. Made with just fruit and black carrot extract.
  • Barnana Bites – Chewy banana bites made with just banana and banana powder.
  • Eat The Change Cosmic Carrot Chews – The first ingredient is carrots. The remaining ingredients are apple juice concentrate, natural flavors and citric acid and they have 2g of added sugar.
  • Plum Organic Teensy Snacks – The first ingredients are apple puree concentrate and apple juice concentrate. They have 4g of added sugar.
  • Thrive Market Organic Fruit Circles – Contain no added sugar

Healthier Fruit Snack Alternatives

One of the best options to consider as a fruit snack alternative is dried fruit. Dried fruit is real fruit that contains tons of vitamins and minerals like fresh fruit, but the water has been removed making it more shelf stable and great for on-the-go snacks.

It’s important to remember that fruit does still contain sugar, though it’s naturally occurring. And that dried fruit has the water removed which means the sugar is more concentrated and the portions are smaller.

Also, watch for added sugar. There are plenty of options out there for unsweetened dried fruit but some companies are still adding extra sugar to make it even sweeter.

dried fruit snacks

Dried Fruit Snacks and Dried Whole Fruit

Here are some dried fruit snack options:

  • Raisins – My oldest loves the SunMaid sour raisins that come in a few different flavors.
  • Dried Blueberries – We get these from Nuts.com to add to trail mix. They have a great selection of dried fruit.
  • Dates – We love brands like Natural Delights and Joolies. You can cut them into bite-sized pieces.
  • Prunes – Sunsweet sells ones already diced or you can cut into small bite-sized pieces.
  • Rind Snacks – Dried fruit with the rinds/peels left on for even more nutrients
  • Unsweetened dried fruit– we like Peeled and Made in Nature but there are tons of options out there for unsweetened dried mango, pineapple, apples, cherries etc. Made in Nature also makes Figgy Pops with dried fruit, nuts and seeds.
  • Bare chips – A crunchy option for apple, banana and coconut chips.
  • Freeze-dried fruit – Available everywhere this can be a great option to add to trail mix, use as a yogurt topping, eat as finger food for toddlers, etc.
  • Fruit Bliss – Dried fruit that’s then steamed in water to rehydrate and make it juicy!
fruit strips and fruit leather

Fruit Strips & Fruit Leather

If you grew up with fruit by the foot and fruit roll-ups, you might like introducing fruit strips or fruit leather to your kids. Here are some options made with just fruit. Some are made with fruit juice concentrate and have a few grams of added sugar but still less than most traditional fruit snacks.

fruit rolls and fruit ropes

Fruit Rolls and Fruit Ropes

There’s just something really fun about being able to unroll your snack! These are some options for fruit rolls and ropes. Most are made with fruit as the first ingredient and no added sugar

fruit bars and snack bars made with real fruit

Fruit Bars

These snack bars are fruit-focused and you can cut them into small bite-sized pieces as a fruit snack replacement!

I rounded up several of the options mentioned above that I could find local to me and had my older two kids do a little taste test. Watch it here:

I tried them all with them. Some of them we all agreed were not our favorites like the cosmic carrot chews, solely and rind. Their very favorites are just plain dates and raisins. Chase also likes the flavored and sour raisins and the Bear fruit rolls and I really liked the that’s it bars. The Stretch Island, Simply Organic and Pure Organic Layered were ok and we can see some kids liking them. Lara bars are also worth a try but we did not like the cherry pie flavor.

Fruit Snacks FAQs

Are fruit snacks healthy?

As stated above, traditional fruit snacks should be treated more like desserts. Here are the ingredients in some of the most popular fruit snacks so you can see how the first several ingredients in most of them is various forms of sugar.

Welch’s uses fruit puree but also adds red 40 and blue 1 so you have to weigh what’s most important to you when choosing your fruit snacks.

Welch’s Fruit Snacks

Welch’s Mixed Fruit Snack Ingredients: Fruit puree (grape, peach, orange, strawberry and raspberry), corn syrup, sugar, modified corn starch, modified tapioca starch, gelatin, concord grape juice from concentrate, pectin, citric acid (acidulant), lactic acid, natural and artificial flavors, ascorbic acid (vitamin C), alpha tocopherol acetate (vitamin E), vitamin A palmitate, sodium citrate, coconut oil, carnauba wax, annatto (color), turmeric (color), red 40, and blue 1.

Mott’s Fruit Snacks

Mott’s Fruit Snacks Ingredients: Corn syrup, sugar, modified corn starch, pear juice concentrate, apple juice concentrate, apple juice concentrate, strawberry puree, carrot juice concentrate. Contains 2% or less of: fruit pectin, citric acid, Vitamin C, dextrose, sodium citrate, malic acid, potassium citrate, sunflower oil, vegetable and fruit juice added for color, natural flavor, carnauba wax.

Annie’s Fruit Snacks

Annie’s Organic Bunny Fruit Snack Ingredients: Organic Rice Syrup, Organic Cane Sugar, Organic Tapioca Syrup Solids, Organic Pear Juice Concentrate, Water, Pectin, Citric Acid, Sodium Citrate, Organic Natural Flavor, Ascorbic Acid (vitamin C), Organic Sunflower Oil, Organic Color (organic black carrot, organic black currant extracts), Organic Carnauba Wax.

Scooby Doo Fruit Snacks

Scooby Doo Fruit Flavored Snack Ingredients: Corn Syrup, Sugar, Modified Corn Starch, Apple Juice Concentrate. Contains 2 % or less of: Citric Acid, Pectin, Sodium Citrate, Malic Acid, Vitamin C (ascorbic acid), Sunflower Oil†, Color (vegetable juice, spirulina extract, fruit juice, annatto extract, turmeric extract), Natural Flavor, Carnauba Wax.

Black Forest Fruit Snacks

Black Forest Organic Fruit Flavored Snacks Berry Medley: Organic Tapioca Syrup, Organic Cane Sugar, Organic Apple Juice Concentrate, Organic Tapioca Starch, Organic Apple Puree, Gelatin, Organic Lemon Juice Concentrate, Ascorbic Acid (Vitamin C), Black Carrot Juice Concentrate (Color), Organic Sunflower Oil*, Sodium Citrate, Natural Flavors, Citric Acid, Organic Carnauba Wax

Can you make homemade fruit snacks?

Yes! There are lots of recipes out there if you’re willing to give homemade fruit snacks a try! Here are a few to check out:

Bulk Fruit Snacks

Homemade fruit snacks would be a great option if you’re looking to make a large quantity. You can buy cute fruit-shaped molds if you want, or you could make a large pan and cut them out with small cutters. Or, make it even easier by just cutting them into small squares!

This would be fun for a party or gathering with kids.

Where to buy fruit snacks?

Fruit snacks are widely available but two of the stores I’ve been specifically asked about the best choices at are Costco and Walmart:

Costco Fruit Snacks

Here are a few choices available at Costco:

  • That’s It Mini Fruit Bars
  • Pure Organic Layered Fruit Bars
  • Sunsweet Dried Plums
  • Made In Nature – figs, dried mangoes etc
  • Bear Fruit Rolls
  • Bare Apple Chips

Fruit snacks Walmart

A few options from Walmart:

  • Bear Fruit Rolls
  • Black Forest Stretch Island Fruit Strips
  • Raisels Golden Raisin Sours
  • Great Value Freeze Dried Fruit Crisps
  • Great Value prunes, raisins etc.
  • Natural Delights Dates
  • Oh Nuts and Sincerely Nuts Dried Fruit
  • Made in Nature
  • That’s It Fruit Bars
  • Pure Organic Layered Bars
  • Larabars
Are you looking for healthy fruit snacks or fruit snack alternatives for your kids? Here are some recommendations from a Registered Dietitian and mom of 3.

Do you have a favorite to add to the list? Let me know!

Enjoy!
–Lindsay–

Best Deli Meat Brands

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What are the best deli meat brands to buy? Here are some top picks from a Registered Dietitian that have simple ingredient lists and are great on sandwiches and more!

best deli meat brands

Hi friends!

Today we’re talking about deli meat. I often get asked for the best deli meat brands, along with more information including whether they’re safe to eat, how often to eat them, what ingredients to look for and more!

So today we’re going to cover all of that. In case you’ve missed any of the other “best of store-bought” posts, you can catch up below:

Snacks from certain stores:

Types of snacks:

hillshire farm U0BzBTt 5so unsplash

Deli Meat FAQs

Before I get to brand recommendations, let’s address some of the most common questions I get related to deli meat:

What are processed meats?

Processed meats include things like deli meat, sausage, hot dogs, pepperoni, beef jerky etc.

Reasons to limit deli meat consumption:

  • Links to cancer: High consumption of processed meats has been associated with increased risk for some types of cancers such as stomach and colorectal cancers
    • The preservatives often used in processed meats contain cancer-causing substances such as nitrates and nitrites, heterocyclic and polycyclic amines which are produced when meat is cooked at very high temperatures
  • Saturated fat: Many deli meats, especially ham, salami, roast beef and bologna, are high in saturated fat which is linked to increased risk of types of cancer, heart disease, diabetes, and obesity
    • You can help limit saturated fat content by choosing lean cuts of deli meat like turkey breast, chicken breast, and some hams.
  • High sodium: Deli meats can be very high in sodium which can increase the risk of high blood pressure/heart disease, diabetes, cancer, and obesity
    • Aim to choose low/lower sodium deli meats when possible. You can also seek out fresh deli meats at your local grocery store deli counter. They’re often lower in sodium and don’t contain nitrates/nitrites often found in packaged deli meats. 

This doesn’t mean you have to eliminate deli meat from your diet but my best recommendation is to limit consumption to a couple of times a week or less!

Ingredients to avoid in deli meat:

  • Nitrates/Nitrates– While these are not carcinogenic themselves, they can create compounds (like nitrosamine compounds) that are carcinogenic, especially when deli meats are heated.
    • Sodium nitrate is an ingredient commonly used in deli meat.
  • Excess sodium – This typically means greater than ~450mg per serving
james kern EGvzdl6FyAI unsplash

How To Approach Eating Processed Meats

  • Aim for less than 5 ounces of processed/deli meats per week
    • Deli meat slices typically vary from 1-3 ounces depending on how thinly they’re sliced
  • Try to choose fresh deli meat instead of pre-packaged when you can
    • Local grocery stores have fresh deli meat available which is typically less processed and lower in nitrates and sodium 
  • Choose low-sodium deli meats when possible
    • And be sure to note the portion size when eating!
    • Pairing high-sodium foods with plenty of water and potassium-rich foods helps too
      • Ex: add avocado to your sandwich, add fruits such as banana, cantaloupe, or oranges with your meal or have a side of potatoes (try some roasted potatoes or a baked potato)
  • Chose Nitrate/nitrite-free deli meat
    • Usually labeled  “Uncured” 

Best Types of Deli Meat

So let’s review some of my favorite brands of deli meat to choose from when you’re out shopping:

best deli meat chicken

Deli Meat Chicken

Chicken Breast is a great lean meat that is low in saturated fat and typically lower in sodium. A couple of my favorite brands are: 

best deli meat turkey

Deli Meat Turkey

Turkey, like chicken, is also a lean deli meat, low in saturated fat, and often lower in sodium. These are just a few of our favorite brands that are sure to be a hit for your next sandwich! 

best deli meat turkey

Deli Meat Ham

These brands are a great option if ham is your sandwich meat of choice. These are low in saturated fat and high in protein. Ham does tend to be higher in sodium than turkey or chicken so just be sure to check your nutrition label if have a sodium-restricted diet. 

deli meat roast beef

Deli Meat Roast Beef

If you have a roast beef lover in the house, this section is for you! These options are lower in saturated fat and sodium. Some brands have a lower-sodium or no-salt options too. 

deli meat salami

Deli Meat Salami

Salami is a party favorite, especially if you love a good charcuterie board! Just keep in mind that salami can be quite high in saturated fat and sodium so it’s better for occasional consumption. Salamis also tend to have added nitrates/nitrites so be sure to check your labels! These options are all nitrate/nitrite free!  

best jerky stick options

Best Jerky Stick Options

Jerky is a great high protein on-the-go snack, but it can also have added nitrates and nitrites and be high in sodium. Here are some good options for an occasional snack. 

Most of these companies also have traditional jerky options vs sticks.

That’s for now. I’d love to hear your favorite deli meats!

What are the best deli meat brands to buy? Here are some top picks from a Registered Dietitian that have simple ingredient lists and are great on sandwiches and more!

Enjoy!
–Lindsay–

Crescent Wrapped Beef Zucchini Meatballs

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These beef zucchini meatballs are great on their own and perfect for meal prep. For a quick dinner, try them wrapped in crescent roll dough with a little cheese and then dipped in pizza sauce!

crescent wrapped beef zucchini meatballs

*Thanks to the Ohio Beef Council for sponsoring this post*

Hi friends!

I’m excited to share these Beef Zucchini Meatballs with you today for a couple of reasons:

  • They’re super easy to make and meatballs are one of my favorite things to add veggies to. This time we’re using zucchini because it’s always in such abundance during the summer months.
  • You can prep them ahead of time to have them on hand to eat on their own or to add to meals like spaghetti, meatballs subs and more!
  • If you prep them ahead of time you can use them to make a quick and easy kid-friendly dinner during the week by adding some cheese and wrapping them in crescent roll dough.

You guys know I love meal prep! I have a whole Mastering Meal Prep course! Today we’re using ground beef to do some meal prep which provides protein along with things like iron and B vitamins. Including nutrient-rich foods like beef in a balanced diet helps promote strong, healthy bodies and OhioBeef.org has tons of great beef recipes to check out!

So when you see ground beef on sale, be sure to stock up! Transfer from packages to freezer-safe bags and press the meat flat. It takes up less space in the freezer and also thaws quickly when you’re ready to use it to make things like these meatballs 🙂

beef zucchini meatballs wrapped in crescent dough

How To Make Crescent-Wrapped Beef Zucchini Meatballs

Prepping the meatballs ahead of time makes this dinner really easy to throw together. All you need is a roll of crescent dough and some cheese. To make them:

  • Make and cook the meatballs and let them cool completely.
  • Spread out the crescent dough. It’s easiest to use the single sheet kind but you can also just press the seams together on crescent roll dough to make a solid sheet.
  • Sprinkle the dough with mozzarella cheese.
  • Cut into squares (size will vary depending on the size of your meatballs).
  • Place a meatball in each square, then wrap the dough around it and press the edges together to seal. I would suggest cutting one square and assembling it to make sure it’s the right size before cutting all of your squares.
  • Spray with oil and sprinkle with oregano and cheese, then bake for about 12 minutes.
  • Serve with marinara sauce for dipping.

Here’s the exact recipe:

Print

Crescent Wrapped Beef Zucchini Meatballs Recipe

crescent wrapped beef zucchini meatballs with marinara
Print Recipe

★★★★★

5 from 1 review

These beef zucchini meatballs are great on their own and perfect for meal prep. For a quick dinner, try them wrapped in crescent roll dough with a little cheese and then dipped in pizza sauce!

Ingredients

Scale
  • 1 pound ground beef (I use 85/15 or 90/10)
  • 1/2 cup panko breadcrumbs
  • 1 tsp oregano
  • 1/2 tsp garlic powder
  • 1 egg
  • 3/4 cup shredded zucchini (squeezed to remove some moisture)*
  • pinch of salt
  • optional – 1/4 cup parmesan cheese
  • 1 – 2 tubes crescent roll dough
  • approx 1 cup shredded mozzarella cheese
  • pizza sauce or marinara sauce for dipping

Instructions

To Make The Meatballs:

  1. In a bowl, combine beef, panko, spices, egg, zucchini and parmesan (if using).
  2. Mix with hands until well combined. 
  3. Form into small meatballs (1 Tbsp or less works best).
  4. Bake at 400 degrees F for approximately 10 minutes, flipping halfway through (or until internal temp reaches 165 degrees F)
  5. Let cool completely. 

To Make The Crescent Wrapped Meatballs

  1. Spread crescent dough onto a flat surface. Press seams together if needed to make a solid sheet. 
  2. Sprinkle with about 3/4 cup shredded cheese. 
  3. Cut into squares and place a meatball on each square.
  4. Roll the dough around the meat and cheese and press to seal the seams, then place on a baking sheet lined with parchment paper.
  5. Spray the tops with oil and sprinkle with oregano/press a little shredded cheese on top.
  6. Bake at 375 degrees for about 12 minutes.
  7. Serve with sauce for dipping.

Notes

*You can chop the zucchini after you shred it to make it even smaller and less noticeable in the meatballs

Beef Zucchini Meatballs FAQs

How long can you store meatballs in the fridge?

These meatballs should be fine for 3-4 days if kept in the fridge making them perfect for food prep because you can prep them over the weekend and enjoy during the week. Here are some ideas:

  • Use them to make a quick spaghetti dinner
  • Make meatballs subs
  • Chop them up and add to pizza
  • Wrap them in crescent dough
  • Add to a salad
  • Serve with barbeque sauce and roasted sweet potatoes

Can you freeze beef zucchini meatballs?

Yes! Let them cool completely, then transfer to a freezer-safe bag and freeze up to 3 months. To defrost, just move them to the fridge overnight.

What to serve with beef zucchini meatballs?

Try serving with a side of steamed vegetables and your favorite carb (rice, pasta, baked sweet potato etc. Or change things up by adding a new sauce. You could also serve them in a baked pasta dish with a side salad.

What can I use besides zucchini?

If you don’t have zucchini on hand you could use yellow summer squash, shredded carrots, finely diced bell peppers or even some chopped frozen spinach (just thaw and squeeze excess water out).

These beef zucchini meatballs are great on their own and perfect for meal prep. For a quick dinner, try them wrapped in crescent roll dough with a little cheese and then dipped in pizza sauce!

Be sure to let us know if you try these!

–Lindsay–

Healthy Black Bean Brownies

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These Healthy Black Bean Brownies are kid-friendly, full of fiber and perfect for a snack or dessert!

healthy black bean brownies

*Originally posted 2/22. Updated 6/23*

Hi friends!

I’m excited to share the best black bean brownies with you guys today. To be honest, I would actually call these black bean bars since they’re not overly sweet and full of protein and fiber unlike traditional brownies, but people searching for this type of recipe want brownies, so that’s what we’ll call them! If you’re looking for healthy brownies without the beans, my Gluten-Free Sweet Potato Brownies are a longtime favorite around here.

If you’re a longtime reader, you know putting beans, lentils and veggies into baked goods is one of my specialties! Looking for some other kid-friendly snacks? Try these:

Do black bean brownies taste good?

I’ve been getting requests for a muffin or bar recipe using black beans for several years now and I’ve always worried the bean taste would be stronger and more noticeable than white beans so I’ve avoided them. But I’m here to tell you that the beans are totally hidden in this recipe! If you didn’t know they were in there you would never guess. 

best black bean brownies

Baking with Beans 

What do black beans replace in baking?

I usually think of beans as an addition to baked goods rather than a replacement for something else because I like to think about all the benefits they add. However, beans are known for being a good substitute for some of the butter and/or oil in typical baked goods.

What are the benefits of baking with beans?

So what are the benefits of baking with beans? It’s an easy way to add protein and fiber! You can also use pureed beans to replace some of the butter in recipes for cookies and other baked goods. I tend to puree whole beans, lentils etc into my baked goods but you can also by things like chickpea flour and experiment with replacing up to half your wheat flour. You’ll be adding fiber, protein and other nutrient like B6, potassium, zinc and antioxidants.

Vegan Black Bean Brownies

This particular recipe uses 2 eggs. To make them vegan, try replacing the eggs with flax eggs. One flax egg = 1 Tbsp ground flax + 3 Tbsp water. Mix and let sit 5 min before using. Be aware that this may change the texture of the recipe a bit.

Gluten-free Black Bean Brownies

Are black bean brownies gluten-free?

Simply adding black beans to these brownies doesn’t make them gluten-free unless you also make changes to the flour. I’ve tried leaving the flour out of this recipe and they taste great, they’re just a bit more crumbly. I’d definitely recommend trying these Gluten-Free Sweet Potato Brownies.

It’s also super easy to make these black bean brownies gluten-free. The only thing you need to replace is 1/3 cup flour. I’ve had success using a 1:1 gluten-free blend like King Arthur Measure for Measure (aff link).

healthy black bean brownies

How To Make Healthy Black Bean Brownies

What are black bean brownies made of?

Let’s review the ingredients you’ll need for this recipe:

  • Black beans – I’d look for no-salt-added or rinse them after draining
  • Eggs
  • Oil – I use avocado oil because of it’s mild flavor
  • Maple syrup- You could probably replace with white sugar but I’ve only tested using maple syrup
  • Vanilla extract – Adds important flavor!
  • Flour – I use white whole wheat flour. I tried making these flourless but think a little bit of flour really helps keep them from being too crumbly. 
  • Baking soda
  • Pinch of salt
  • Cocoa powder- I use Hershey’s Special Dark Cocoa Powder
  • Chocolate chips – either mix throughout or sprinkle on top before baking

How To Make Black Bean Brownies Step-by-Step

If you have a food processor, making these brownies is super easy. Just add beans, eggs, oil, maple syrup and vanilla and blend until smooth. Add flour, cocoa powder, baking soda and salt and blend again. Mix in some chocolate chips and pour into a pan.

Can I make these black bean brownies if I don’t have a food processor?

Yes! If you have a high-powered blender you can probably add all your ingredients to the blender and blend. Or, grab your blender and combine the beans, eggs, oil and maple sryup. Blend until smooth then transfer to a bowl and add the remaining ingredients.

How long to bake black bean brownies?

This can depend on your preference. I bake mine for about 14 minutes. These brownies are a more cakey than fudgy but if you want them a bit more fudgy you can underbake them by a minute or two.

Here’s the official recipe:

Print

Best Black Bean Brownies Recipe

healthy black bean brownies with chocolate chips
Print Recipe

★★★★★

5 from 6 reviews

These Healthy Black Bean Brownies are kid-friendly, full of fiber and perfect for a snack or dessert!

  • Author: Lindsay
  • Prep Time: 5 min
  • Cook Time: 15 min
  • Total Time: 20 minutes
  • Yield: 12 brownies 1x

Ingredients

Scale

1 (15 oz) can black beans, drained (approx 1.75 cups)
2 eggs
1/3 cup oil (I use avocado oil)
1/3 cup maple syrup
1 tsp vanilla extract
1/3 cup flour (I use white whole wheat)
1/3 cup cocoa powder (unsweetened)
1 tsp baking soda
pinch of salt

1/3 cup chocolate chips

Instructions

  1. In a food processor, combine black beans, eggs, oil, maple syrup and vanilla and process until smooth.
  2. Add flour, cocoa powder, baking soda and salt and process until just combined.
  3. Pulse in chocolate chips or save to sprinkle on top.
  4. Spoon into a greased or lined 9×9 baking pan.
  5. Bake at 375 for 14-15 minutes.

Notes

If you don’t have a food processor, you should be able to use a high-powered blender!

Thanks to a food processor, these come together super quickly!

Healthy Black Bean Brownies FAQs

Can I make these brownies in a muffin tin?

Yes! These work great as muffins. You’ll have to play around with the cooking time depending on the size of your muffins but I would start checking them around 15 minutes.

Can black bean brownies be frozen?

Yes! Cool completely and cut into squares. Then transfer to a freezer-safe bag and freeze up to 3 months. To thaw, simply take them out and let them thaw on the counter.

How to store black bean brownies/Should you refrigerate black bean brownies?

I store mine on the counter for up to 3 days. After that I transfer to the fridge but you can store them in the fridge from the beginning if you want.

Are black beans high in protein?

Black beans have 8g of protein and 7g of fiber per 1/2 cup serving.

Are black bean brownies good for diabetics?

This recipe works well for my husband who is a type one diabetic. While there’s still sugar in the recipe, the beans add some protein and fiber to help reduce the insulin spike. You could also try replacing the maple syrup with a sugar alternative. Read more about sugar alternatives here.

Are black bean brownies healthier?

Just because brownies have black beans doesn’t automatically make them healthy. But this particular recipe is healthier than a lot of brownie recipes. It contains a whole can of black beans and is fairly low in added sugar.

Can I substitute the black beans for white beans?

I have not tried white beans for this particular recipe, but I do have several recipes baking with white beans and they always work great so I think it’s safe to say you could use white beans in this recipe. I typically use great northern beans in baking.

Can I substitute black beans for kidney beans?

Again, I haven’t tried it, but I think kidney beans have a fairly mild flavor that could easily be hidden by the cocoa powder so I think it’s worth a try!

These Healthy Black Bean Brownies are kid-friendly, full of fiber and perfect for a snack or dessert!

Have you ever baked with beans? 

Enjoy!
–Lindsay–

Frozen English Muffin Mini Pizzas

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Like English muffin pizza? Need a quick and easy snack, lunch or even dinner? These Frozen English Muffin Mini Pizzas are perfect. Make them ahead of time and pop in the microwave for one minute when you want one!

Frozen english muffin mini pizzas with grapes and carrots

*Originally published 7/20. Updated 6/23*

Hi friends!

I’m sharing these Frozen English Muffin Mini Pizzas today because they’ve been a favorite snack around here for a while now and I realized I hadn’t officially shared them with all of you!

What size is a mini pizza?

To me, a mini pizza is anything smaller than the standard 6″ personal pizza but there’s no strict definition. When we make mini pizzas we typically use English muffins, sandwich thins or mini bagels!

They are so easy to make and super easy to customize as well based on taste preferences. I make a bunch all at once and freeze them and then when you need one you just pop it on a plate and microwave for one minute. Ta da!

These are perfect for food prep! Want to learn more food prep tips and tricks? Check out my course Mastering Food Prep!

Frozen English Muffin Pizza

frozen english muffin pizzas on a tray

Easy English Muffin Pizza Ingredients

English muffins

I love the ones from Dave’s Killer Bread or Thomas. If you want something a little bigger, Brownberry sandwich thins work well for mini pizzas!

Pizza sauce

Use your favorite brand! Or try switching it up and using an alfredo type white sauce, bbq sauce or pesto for a fun way to change it up!

Shredded mozzarella

Finely shredded mozzarella works best for us because it melts quickly in the microwave.

Pepperonis

Mini pepperonis work especially well on these mini pizzas. You can also use regular size and cut them into quarters.

Other English muffin pizza toppings ideas

If your kids are more adventurous eaters, try adding things like leftover shredded chicken, sliced chicken sausage, and finely chopped vegetables (peppers, onions, tomatoes, etc)

I also like to add a layer of hummus under the pizza sauce. My kids don’t eat chickpeas any other way so it’s an easy way to add some extra nutrients without altering the pizza taste.

How To Make Mini Pizzas

These mini pizzas are a great snack option. My five-year-old can easily grab one from the freezer to microwave for himself. They’re also great to have on hand for a quick lunch.

To make them, simply place the English muffins on a tray and top with a layer of sauce. Then add shredded mozzarella cheese and any toppings you want.

At this point, I transfer the pan to the freezer to freeze them and then carefully place them in a freezer-safe storage bag.

English muffin pizza: How long to cook? What temperature for English muffin pizza?

The cook time and temp will vary based on the cooking method used.

Can you cook frozen mini pizzas in the microwave?

Yes! This is our favorite way to do it since it’s so quick and easy. When I’m ready to make one, I just pull it out and microwave for 1 minute.

How long to cook frozen mini pizzas in the oven?

If you’d like to use the oven instead, place in a 400 degree F oven and bake for about 15 minutes.

Can you make English muffin pizzas in an air fryer/ Can I air fry mini pizzas?

I would start with 6-8 minutes at 400 degrees F and then check on them. You can always stick them back in for another minute or two!

Easy Mini English Muffin Pizza Recipe

Here’s the recipe for English muffin pizza. Remember that this is more of an idea than a recipe so feel free to customize to your liking!

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Frozen English Muffin Mini Pizzas

Frozen English Muffin Mini Pizzas with fruits and vegetables
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These Frozen English Muffin Mini Pizzas are perfect for a quick, kid-friendly lunch or snack. Make them ahead of time and pop in the microwave for one minute when you want one!

Ingredients

  • English muffins
  • Hummus (optional)
  • Pizza sauce
  • toppings (sausage, pepperoni, veggies, etc)
  • shredded cheese

Instructions

  1. Break English muffins in half and place them on a plate or baking sheet.
  2. Spread a thin layer of hummus on each one (optional)
  3. Spread a layer of pizza sauce on top of the hummus.
  4. Add toppings.
  5. Add cheese. (I put the toppings under the cheese because otherwise they tend to fall off the frozen pizzas)
  6. Place tray in the freezer until frozen.
  7. Place in a freezer-safe bag.
  8. When ready to serve, place one pizza on a plate and microwave 1 minute.

Notes

You can wrap the pizzas in saran wrap before putting in a bag if you want.

See what I mean? So easy! Make as many or as few as you’d like.

Frozen Mini English Muffin Pizzas FAQs

Can you freeze English muffin pizzas/ Can I freeze mini pizzas?

Yes! That’s the best thing about these. You can make a whole batch and freeze them to have on hand for quick snacks and meals! Be sure to freeze them flat first, then transfer to a bag so they don’t stick together when frozen.

What goes with English muffin pizzas?

The easiest way to round out this meal is to serve with fruits and veggies! But serve whatever you like! I always try to include at least one fruit or veggie and an additional protein source if possible.

Are English muffin pizzas healthy?

They are! Especially if you add some protein as a topping. You could even use a pizza sauce with roasted veggies pureed into it to add some extra nutrients. Also remember that this doesn’t have to be the only thing they eat. You can pair with fruits and vegetables and other protein sources for a more balanced meal.

Are English muffins healthier than bread?

Not necessarily. They are smaller in size so they may contain fewer calories, carbs etc but a lot depends on what type of bread you’re comparing it to. English muffins may be higher in sodium or have more added sugar. Bread could be higher in fiber if using a whole wheat variety. Read the labels to determine what’s best for your nutritional needs.

These Frozen English Muffin Mini Pizzas are perfect for a quick, kid-friendly lunch or snack. Make them ahead of time and pop in the microwave for one minute when you want one!

Enjoy!
–Lindsay–

Healthy Road Trip Snacks

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Need some healthy road trip snacks? Or just some healthy snacks on the go snacks? Whether it’s vacation, driving to sports practice or a day of running errands, here are some travel snacks you’ll love!

healthy road trip snacks

*Originally published 9/21. Updated 5/23*

Hi friend!

A couple of years ago I was asked for some ideas about snacks for the car that aren’t super messy so I wrote this post on Low Mess Car Snacks for Kids. I’m finding that a few years later, I still heavily rely on car snacks so I’m always thinking about new ideas. In addition, in the summer of 2021 we drove from Ohio to Minnesota with 3 kids 6 and under. Believe me when I say I packed a lot of snacks.

We also started swim team that summer which meant A LOT of time at the pool. Two years later we’re at the pool even more for swim meets etc and with young kids that means packing a lot of snacks.

I wanted to share some good road trip snacks for kids -both what we packed in our cooler and the non-perishables in case you need more road trip snack ideas! You could also pack a lot of these for plane snacks! Or use these ideas for long days at the pool, hiking adventures and more.

I’ve also already written several snack posts that will have more options for healthy on-the-go snacks.

Healthy Store Bought Snack Ideas

Also be sure to check out The Snack Spark for even more snack ideas!

Homemade Healthy Snack Ideas

As far as homemade snack ideas, I have tons. Especially when it comes to healthy muffins and bars that are good for packing as snacks on the go. Check out the snack category of the blog to browse lots of homemade snack options.

Where to buy healthy snacks online

If you’re looking to buy snacks online vs in-store, you can find lots on Amazon. Here are some individually wrapped snacks. Also check out sites like Thrive Market (requires a subscription) and Vitacost (no subscription required). Nuts.com is another good one, especially if you like to make your own trail mix.

What to look for in healthy snacks

When I talk about healthy snacks with my kids I talk about starting with protein and pairing it with healthy carbs, healthy fats and/or fiber. This combination helps fill us up and helps us stay full for longer periods of time. When packing for a road trip, I try to pack a lot of individual protein options that can then be paired with something else. For example, if my kid asks for crackers, I’ll give them some cheese to go with it. If they ask for a piece of fruit, I’ll give them a yogurt as well.

Good Road Trip Snacks

So here are some good options for road trip snacks!

good road trip snacks for the cooler

Healthy Road Trip Snacks For The Cooler

  • Fruit –
    • grapes- I pulled them all off the stems ahead of time
    • bananas
    • apples- leave them whole or slice ahead of time and rubberband together to minimize browning
    • clementines – you can peel them ahead of time to make it easier
    • applesauce cups (or pouches for younger kids to minimize mess)
  • Veggies-
    • baby carrots
    • celery sticks – you can even prep ants on a log ahead of time
    • bell pepper strips
    • snap peas
  • String cheese and cheese slices
  • Hard-boiled eggs – peel them ahead of time
  • Yogurt- yogurt tubes/pouches are less messy for kids. You can also freeze them ahead of time to minimize mess even more 
  • Hummus
  • Deli turkey & pepperoni – can be eaten with crackers and used to make a sandwich
  • Homemade muffins/bars – I have a whole list of Kid-friendly Baking Recipes for bars and muffins packed with veggies and legumes!
healthy road trip snacks non-perishable

Car Travel Snacks (Non-perishable):

  • Peanut butter and jelly sandwiches – you can store them in the cooler if you use jelly, or you can skip it, or use honey!
  • Bread – for turkey and cheese sandwiches
  • Simple Mills & Wheat Thins crackers
  • Cheerios cereal – I have a list of Low Sugar Cereals for Kids if Cheerios isn’t your favorite
  • Pretzels
  • Granola bars – Try one of these Healthy Store-Bought Granola Bars for Kids– our favs are KIND, Larabar and Kashi
  • Chips
  • Candy – is it the healthiest? No. Will it sometimes save your sanity as a parent? Yes 🙂

Note that we stopped overnight in a hotel with a fridge and I knew the place we were staying had a fridge so I wasn’t worried about packing too much food because I knew we could just eat it throughout the week of vacation. 

I’ve also noticed that sometimes my kids don’t eat a ton in the actual car but then they’re starving when we get to the hotel so it’s nice to have things on hand to give them while we get settled, figure out where we’re going to eat dinner etc. 

What foods are considered non-perishable?

Foods are considered non-perishable if they are canned, dried, preserved or have the water removed. Basically, things that can safely be stored at room temperature without requiring they be put in the fridge or freezer to avoid spoiling.

Is it safe to snack on the go?

While I recognize that eating in the car is generally not recommended as it can be a choking hazard, I’m also a mom with young kids and know that it sometimes can’t be avoided. I found that plastic cups are a great way to pass snacks back to kids because they’re easy for them to hold and they fit in car seat cup holders. If your kids are still rear-facing, make sure you can see them while eating either by sitting near them or at least in a mirror.

on the go snack ideas

Healthy Snacks on the Go

In addition to what’s listed above, here are more ideas:

Healthy Trail Mix

There are tons of great trail mix options at the store but it’s also so easy to make your own. I love this option because you can completely customize it to your liking and even make different blends for different family members. You can also make it safe for toddlers using mixes like this nut-free trail mix.

Plant-based protein

There are tons of dried plant-based proteins on the market right now. Things like roasted chickpeas, broad beans and edamame make a great on-the-go snack. Check out some different brands like The Good Bean, Biena, Bada Bean and more. Plus there are tons of nuts and seeds that you can eat on their own or as a topping etc.

Protein balls

Homemade protein or energy balls/bars are another great option. While I typically keep these in the freezer for storage, they won’t spoil if you pack them for a day trip. Make them with protein powder or without. Here’s my go-to energy balls recipe as well as some kid-friendly, protein-rich energy balls without protein powder.

Snacks the are high in protein

Protein is a key component of a good snack. If you’re looking for some ideas specifically for high protein, check out my list of Healthy High Protein Snack Ideas.

Other protein-rich snacks

Things like tuna pouches, deli meat turkey/chicken or meat sticks like Chomps (aff link) are high in protein and pair well with crackers for an easy snack.

Healthy snacks that are easy to freeze

Waffles and pancakes are actually one of my favorite on the go snacks. I love that you can easily make them ahead of time, whenever you’re not busy, and freeze them. Then just transfer to the fridge the day before you leave and pack them in a ziploc bag. They’re not super crumbly, they’re easy for kids to eat, you can make them with added protein – try our favorite Whole Wheat Pancakes.

More healthy options for a grab and go snack

Things like popcorn, sweet potato chips and dried fruit bars are strips can be great options. We love That’s It bars and Just Bare apple chips. When it comes to dried fruit, larger strips of dried fruit like mango and pears are less likely to be dropped than smaller options like raisins.

Remember that popcorn, whole nuts, roasted chickpeas etc are choking hazards for young kids.

Need some healthy road trip snacks? Or just some on the go snacks? Whether it's vacation, driving to sports practice or a day of running errands, here are some travel snacks you'll love!

What are your favorite healthy road trip snacks?

Enjoy!
–Lindsay–

Healthy Snacks For Toddlers

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Need ideas for healthy snacks for toddlers? This list is specifically geared towards kids 1-3 years old, with homemade and storebought ideas for at home and on the go.

healthy toddler snack ideas homemade and storebought

*Originally published 9/21. Updated 5/23*

Hi friends!

Let’s talk about healthy snacks for toddlers. I think a lot of snack ideas posts are geared towards kids in general but there always seems to be a fair amount of ideas on the lists that aren’t safe for toddlers, mainly because of choking hazards. So I wanted to put together a list of toddler-safe snacks.

Healthy Toddler Snack Ideas

We all know that most toddlers seem to want to eat constantly but remember that all-day grazing is not ideal. Try to stick to set meals and snack times when possible so that they have a chance to start listening to their body, recognizing signs of hunger and fullness etc.

Should a 2-year-old have snacks?

Snacks are a great idea for toddlers and a great way to get some extra nutrients in them that they might not eat at actual meal times. Most toddlers do best with 3 meals and 2-3 snacks per day. Try a snack mid-morning, mid-afternoon and potentially after dinner if needed.

What are some healthy meal ideas for toddlers?

If you’re looking for ideas for toddler meals vs snacks I’ve got you covered as well! Here are 150+ Toddler Meal Ideas with pictures of actual plates I served my kids from ages 1-3. And if that’s enough, here’s another 100 Healthy Toddler Meals.

toddler choking hazards

Toddler Choking Hazards

When considering what snacks and foods to give your toddler, it’s important to remember that there are several choices that frequently lead to choking in this age group. These are things that are either hard, hard to chew, a similar size to their windpipe, sticky etc so we want to avoid them.

Here are some common choking hazards for toddlers:

  • Round foods like hot dogs, sausages, cherry tomatoes and grapes
  • Hard foods like apples and carrots and other hard raw veggies
  • Nut butter by the spoonful or thickly spread on bread
  • Marshmallows, whole nuts, gum, hard candy, chips and popcorn
choking hazards modified

Toddler Choking Hazards modified:

The good news is you don’t have to avoid most of these foods completely. Here’s how to modify some of the common choking hazards so they’re safer for toddlers:

  • For round foods: cut lengthwise into quarters
  • For hard fruits and veggies: grate, cut into matchsticks, dice and saute, steam or roast to soften
  • Nut butter: spread thinly on toast
  • Chop whole nuts into very small pieces and consider softer nuts like cashews/pecans/pistachios vs almonds/peanuts

Marshmallows, gum, hard candy, chips and popcorn should be avoided

Is popcorn a healthy snack for toddlers?

Popcorn is a huge choking hazard for kids under age 4 so I’d really recommend holding off serving it to younger kiddos. If you’re looking for something similar, popcorn cakes or rice cakes are safer than popcorn kernels

Healthy Snacks For Kids and Toddlers

If you’re looking for snacks for older kids, I have several posts to check out. These lists will have some snacks that are good for toddlers but not all of them:

And a lot of these snacks would be great in lunch boxes so if you need more lunch box ideas, check out my Month of Easy Packed Lunches for Kids resource!

Healthy Snack Ideas for Toddlers

So let’s dive right into toddler snacks, shall we? Here are some of my favorite healthy snack ideas for toddlers. And remember these are good for older kids too!

healthy toddler snack ideas

Healthy Snacks Toddlers

Here are some snack ideas that I make at home:

  • Smoothies: Smoothies are a great way to get extra fruit and veggies into your toddler’s diet. Mix with a little milk or yogurt and you have added protein and calcium, among other important nutrients. Spinach, zucchini and cauliflower are easy veggies to add to smoothies without altering the taste or texture too much. My boys’ love the combo is frozen mixed berries, spinach, milk and a little orange juice. This Peach Zucchini Smoothie Bowl is also a fav, along with this Silken Tofu Mixed Berry Smoothie! We also love this simple strawberry pineapple smoothie.
  • Muffins/bars– My favorite for young toddlers are my Sweet Potato Banana Bites – but almost all of my kid-friendly baking recipes are great for this age and are packed with things like beans, lentils and veggies. My friend and fellow RD Min also has tons of Healthy Baby and Toddler muffins here.
  • Oatmeal: It’s not just for breakfast! Make it with milk for protein and stir in a scoop of peanut butter for healthy fats. Top with berries or a few chocolate chips. You can even make a big batch ahead of time, freeze in muffin tins and thaw in the microwave. Learn how in my post for Freezer Prep Oatmeal Cups.
  • Energy Bars – Use my go-to energy bar recipe and process them really well in the food processor to avoid big chunks. Then press into a pan and cut into bars so they’re thinner vs rolling into balls.
  • Trail Mix: Homemade trail mix is SO easy and can be adapted based on your child’s favorite add-ins. Try this toddler Nut–Free Toddler Trail Mix or make up your own combination using cereal, small crackers, dried fruit and small nuts if they’re older (nuts can be a choking hazard for young toddlers). Freeze-dried fruits and veggies are a great option for younger kiddos or things like Hippeas or Harvest Snaps!
  • Fruit – berries, kiwi, mandarin oranges, bananas, fruit leather, raisins, grated apples + pb yogurt dip
  • Vegetables – matchstick carrots, peas, corn, cucumber, roasted sweet potatoes + ranch/hummus/laughing cow (toddler dips)
  • Eggs – Any form is great! I usually cut hard-boiled eggs into quarters but you can also try egg wraps or mini egg muffins, or even a fried egg on toast with avocado – cut it into strips to make it easier for them to hold.
toddler snack ideas

Easy Toddler Snacks

  • Cottage Cheese: Serve it alone or pair it with whole-grain cereal and some fruit for a twist on a yogurt parfait. It can be high in sodium so as always, variety is key! And if they’re not fans, lower sugar yogurts (or plain yogurt with fruit mixed in is great too!)
  • Hummus: Perfect for dipping raw veggies like carrots, celery, cucumbers and bell peppers (be careful with raw veggies- they can be a choking hazard for young toddlers). You can also serve with crackers or chips or add to pizza or sandwiches.
  • Avocado: A great source of healthy fats. Mash it up for avocado toast, make guacamole for dipping or just slice and serve!
  • Nut Butter: Healthy fats help keep them full! Add peanut butter or other nut/seed butters to oatmeal, drizzle on banana slices or spread on toast, waffles or pancakes!
  • Whole Grain Cereal: Check out my list of Lower Sugar Cereal for Kids. Pair with milk, yogurt or a hard-boiled egg!
  • Mini pizza – These English muffin pizzas are the perfect size for toddler snack time and easy for little hands to handle. Keep a batch in the freezer and microwave as needed.
  • Quesadillas – add some shredded vegetables or chicken and give them a sauce to dip in.
  • Waffles/toast – Top them with a healthy fat like peanut butter or avocado, cut into sticks or in half to make it easier for little fingers to handle
  • Pancakes – Try these Whole Wheat Pancakes. My kids love when I make them silver dollar sized or make them bigger and cut into little triangles with a pizza cutter.
storebought toddler snacks

Healthy Snacks For Toddlers When Traveling or On The Go

Here are some packaged snacks that I often have on hand for quick snacks both at home and on the go:

So there you go! Lots of toddler-friendly snack ideas for you!

Need ideas for healthy snacks for toddlers? This list is specifically geared towards kids 1-3 years old, with homemade and storebought ideas for at home and on the go.

Enjoy!
–Lindsay–

150+ Toddler Meal Ideas

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These Toddler Meal Ideas are simple, healthy toddler food ideas. Use these easy toddler meals to introduce new foods, help picky eaters and make mom life easier.

easy toddler meals

*Originally published in 2016*

Hi friends!

If you’re looking for toddler dinner ideas, you’re in the right place. They also work for breakfast, lunches and snacks! I’ve been sharing easy toddler meals since my oldest was 18 months old and I have quite a collection of toddler plate photos. These easy toddler meals are geared toward kids ages 1-4.

If you’re looking for more ideas, check out:

Important note because someone always asks- the plates are from Re-Play Recycled. (affiliate link) They’re our favorite. I also love their cups and bowls.

Looking for toddler dinner ideas?

First, let’s cover a few points on feeding toddlers:

How much should my toddler eat?

I try to judge how my kids are eating by looking at the big picture. If they don’t eat one meal, they’ve likely either eaten well at 1 or 2 of the other meals, or had a few too many snacks that day. And if they haven’t, then they’ve usually eaten fairly well the day before or will the day after.

What should I feed my toddler?

When kids are toddlers, one of the most important things you can do is offer variety. Check out the plates below but I encourage you to sub other fruits and veggies based on what’s in season, things they have or haven’t tried yet, child preference, chewing ability, etc.

I try to offer several healthy fat sources during the day because it’s so important for brain development. That can include things like avocado, eggs, full fat dairy, nut and seed butters, fatty fish like salmon, foods cooked in oil like avocado oil and more!

What to give my toddler for lunch

This post is just meant to give ideas. All kids eat different amounts and varieties. No my kids don’t eat everything I serve them 🙂 I share these roundups not because I think you should be giving your kids these exact meals…but because I hope that perhaps they’ll give you some inspiration or spark some new ideas! Maybe you’ll just see a few components of a few meals and think “hey! I’ve never tried serving that to my kid”. I consider that a win.

Toddler won’t eat veggies?

Like all kids, mine have favorite foods so there are some repeats of meals and specific brand products in these photos. Like most people, we have our favorite brands. I’ll try to mention some of them in the first picture they show up in. Similarly, if the recipes are on my blog, I’ll link to them!

If your toddler doesn’t eat the vegetables and other foods you serve, the most important thing you can do is keep offering them. Here are some kid-friendly vegetable recipes. Kids need repeated exposures, especially to things like vegetables, so get creative and keep offering them. Try different shapes and forms- raw, cooked, steamed, sauteed, roasted, hot, cold, blended and more!

What should I not feed my toddler?

Avoid choking hazards under age 4. I cover choking hazards and toddler snack ideas in this post. Also keep an eye on added sugar and sodium levels in the foods you’re giving them.

Does my toddler need a multivitamin?

My friend and fellow RD Kacie wrote a great post all about the best multivitamins for toddlers. As always, we are dietitains but not YOUR child’s dietitian. If you have concerns, speak to their doctor or consult with a Registered Dietitian.

Here are some meals my oldest ate at ages 1 & 2

Easy Toddler Meals

toddler meals
toddler meals ideas
  • Corn, Dr. Praegers Spinach Littles, avocado toast
  • Cucumber and hummus, HB eggs (from Costco), leftover hot dog from dinner out (I don’t buy hot dogs but both my kids eat them at restaurants)
  • Barbara’s Cinnamon puffins, raspberries, waffle french toast peanut butter sandwich (just regular french toast cooked on a waffle iron with peanut butter in between)
  • Grapes, Giovani Rana spinach and cheese tortellini, roasted cauliflower, Meijer Brand chicken sausage

Easy Toddler Lunches

toddler meals for picky eaters
  • Steel cut oats made with cashew milk, peanut butter, cinnamon and vanilla and blueberries, peppers with ranch, roasted potatoes, bite of a salmon burger
  • Sweet potato bite, blueberries, pepperoni and cheese rollup
  • Pasta with red sauce, avocado toast, raisins, pulled pork with bbq sauce
  • Blueberries, roasted sweet potato, avocado, pepperoni, farro
easy meals for toddlers

Easy Meals For Toddlers

healthy toddler meals
  • Figgy pop, Triscuits with hummus, turkey stuffed with pepperoni and cheese
  • Honey roasted peanuts, snap peas, pears, avocado toast
  • Almond Butter Chicken and zoodles skillet (chicken and veggies separated), pear and pasta with red sauce
  • Avocado toast, microwaved sweet potato, Egg Waffle
easy toddler lunches
  • Rice, roasted green beans, Instant Pot Asian Chicken
  • Corn, Simple Mills crackers with hummus, french toast waffles
  • Grapes, Egg Wrap, buttered noodles
  • Pretzels with hummus, blackberries, PB & Banana Sandwich
dinner ideas for toddlers
easy toddler dinners
  • Carrots with ranch, roasted sweet potatoes, chicken and black bean quesadilla
  • Grapes, Pumpkin Yogurt Bar, PB Chocolate Cauliflower Oatmeal
  • Crackers and hummus, cottage cheese and eggs
  • Sweet potatoes, banana, pizza meatballs

Toddler Meals for Picky Eaters

kid food
food ideas for toddlers
  • Pears, rice, chicken fried rice
  • Crackers and hummus, raspberries, pb&J
  • Grapes, Lemon Energy Ball (with blueberries added)
  • Hummus and pepperoni naan pizza
  • Roasted sweet potatoes, steamed green beans, Kid Fresh Foods Chicken Meatballs
toddler meals on divided plates
  • Graham Cracker, strawberries, scrambled eggs with peas and chicken sausage
  • Carrots and ranch, Coconut Oil Banana Muffin, Chicken Marsala
  • Pineapple, Trail mix, Turkey
  • Clementine, Kodiak Cakes pancakes with blueberries, hotdog
toddler dinners
  • Sweet potato, pears, lasagna
  • Crackers and hummus, potatoes, turkey and avocado rollup, Outshine Popsicle
  • Sweet potatoes, Love Grown Sea Stars, turkey, apple
  • Smoked Salmon, strawberries, tortellini, Coconut Oil Banana Muffin
toddler food lunch and dinner
quick toddler meals
  • Carrots and ranch, Rice Krispie treat, meatballs
  • Crackers and hummus, dates with peanut butter, Kid Fresh Foods chicken nuggets
  • Crackers and hummus, pears, Green Smoothie Pancakes
  • Naan with hummus, Lemon Energy Ball, tuna cake, strawberries
toddler meal ideas
  • Blueberries + Maple Hill Full Fat Plain Yogurt + Oatmeal w/ apples, pb & pumpkin seeds
  • Kiwi + Sweet potato with Annie’s Organic ketchup + pulled pork
  • Nectarine + Sweet Potato+ Avocado Chicken Burger with Sabra Original hummus
  • Blueberries + Maple Hill Full Fat Plain Yogurt + Dave’s Killer Bread (21 Grain) + Crazy Richard’s Peanut Butter
easy toddler meals
  • Strawberries + Cucumber with hummus + Chicken & Black Bean Quesadilla
  • Strawberries + Peanut Butter Toast + Meijer brand Spinach & Mozzarella Chicken Sausage
  • Watermelon + Roasted Potatoes with ketchup + Avocado Chicken Burger
  • Avocado + Hard Boiled Egg + Strawberries + Turkey
toddler dinner ideas
  • Frozen Peas + Nectarine + Turmeric Yogurt Chicken with ketchup
  • Grandma’s mac and cheese + Blueberries + Cabbage Roll
  • Hard Boiled Egg + PB Banana Chia Pudding + Avocado Toast
  • Avocado + Cheese + Simple Mills Crackers + Turkey + Hummus
easy dinners for kids
5
  • Hard boiled egg + Blueberries + Sweet Potato Bite + PB Banana Chia Pudding
  • Sweet Potato + Raspberries + Roasted Chicken + Holy Guacamole Guac + Garden of Eatin’ Chips
  • Grapes + Frozen Peas + BBQ Ribs
  • Watermelon + Corn + King Crab + Steak
dinner ideas for toddlers
  • Watermelon + pasta + cheese + ketchup + chicken
  • Raspberries + Simple Mills Cheddar crackers with hummus + steak with ketchup + string cheese
  • Green Beans with hummus and Italian dressing + peaches + turkey + guac & chips
  • Sweet Potato + blueberries + chicken sausage + baked beans
meals for toddlers
  • Blueberries + frozen peas + grilled chicken with ketchup + crackers
  • Watermelon + Squash yogurt dip + meatloaf
  • Butternut squash + grapes +avocado toast + turkey
  • Pumpkin Yogurt Bar + cottage cheese + avocado + cheeseburger

Here are some meals my oldest ate as a 3 year old

dinner ideas for kids
  • Peas, buttered noodles and smoked salmon
  • Mashed squash, cinnamon applesauce, oatmeal with Crazy Richard’s peanut butter
  • Siggi’s yogurt, cucumbers with Sabra hummus & baked oatmeal french toast sticks
  • Roasted sweet potatoes, confetti cauliflower rice, hamburger with Annie’s ketchup
  • Apple slices, carrots with ranch, naan pizza with mushrooms and meatballs
  • Cherry tomatoes, Garden of Eatin chips with hummus, peanut butter & banana sandwich (Dave’s Killer Bread)
  • Maple bacon roasted carrots, avocado, Cajun meatloaf and pears
  • Simple Mills crackers with hummus, carrots with ranch, Lasagna soup
  • Steamed peas, Triscuits with guac, chicken sausage and an apple
easy toddler dinners
  • Carrots & ranch, pears, crackers and smoked salmon
  • Steamed sweet potatoes, yogurt, Kodiak cakes
  • Broccoli tots, strawberries, turkey, hummus & cheese roll-up
  • Spaghetti, Chocolate Butternut Squash Muffin, pulled pork with bbq sauce
  • Yogurt, noodles, Instant Pot Hummus Chicken, pears
  • Roasted sweet potato, Annie’s Cheddar Bunnies, Plainville Organic Turkey, pears
  • Pears, Carrots & Hummus, Quesadilla with hummus, chicken and cheese
  • Spinach and cheese tortellini, roasted broccoli, crockpot meatball
  • Cottage cheese, carrots, blackberries, sweet & spicy bacon wrapped chicken
quick toddler meals
  • Pears, chicken pad thai, roasted sweet potatoes, egg wrap
  • Cheese + ground beef quesadilla, steamed mixed veggies, pulled chicken and avocado
  • Clementine, Alexia Sweet Potato Puffs, meatloaf
  • Peanut Butter & Jelly, cold mixed veggies, smoked salmon
  • Date with peanut butter, paprika roasted carrots, turkey and hummus sandwich
  • Strawberries, yogurt, Bisquick + cottage cheese pancakes
  • No Bake Chocolate Peppermint Bite, steamed green beans, Kodiak cakes with peanut butter
  • Steamed sweet potatoes, Chickpea buckeye, peanut butter toast, chicken sausage
  • Sweet potatoes, pears and turkey sandwich
quick, healthy toddler meals
  • Pears, carrots with ranch, chicken & sweet potato chili
  • Peas, mac and cheese, bbq pulled pork
  • Chickpea buckeye, yogurt, cold green beans, hard boiled egg, pears
  • Grapes, chips, hummus, pulled pork
  • Graham crackers, banana, roasted squash and turkey
  • Strawberries, Triscuits with hummus, chicken and sweet potato chili
  • Applesauce (plus probiotic), hb egg, ham sandwich
  • Fried egg, pears, pb&j toast
  • Chocolate squash muffin, pears, Asian chicken and carrots
quick meals for kids
  • Kiwi, cottage cheese, chocolate chip pancake, fried egg
  • Pears, mac and cheese with sausage and peas, pb toast, tuna quinoa cake
  • Strawberries, beans, pork and mac and cheese
  • Pears, yogurt, egg wrap
  • Fried egg, mandarin oranges, waffled french toast
  • Cottage cheese, chips and hummus, bbq pulled pork
  • Cottage cheese, carrots and hummus, beer braised pulled pork, crackers
  • Strawberries, curry roasted sweet potatoes, pb&J and lemon broccoli
  • Shells with marinara, green beans, tuna quinoa cake
healthy meals for kids
  • Roasted broccoli, blueberries, pulled pork, brown rice
  • Corn, carrots and hummus, black bean quesadilla
  • Pickle, roasted green beans, baked chicken
  • Peas, sweet potato banana bite, hummus, hard boiled egg, strawberries
  • Sweet potato fries, noodles with marinara, guacamole, crackers, chicken sausage
  • Strawberries, girl scout cookie, mac and cheese with sausage and peas
  • Strawberries, cucumbers with hummus, turkey club wrap
  • Yogurt, clementine, egg wrap
  • Clementine, deconstructed chicken philly sandwich

And that’s it for toddler meal ideas! I hope this post gave you some new ideas.

These Toddler Meal Ideas are simple, healthy and easy to assemble. Use these ideas to introduce your toddlers to new foods, help picky eaters and make meals more enjoyable for everyone.

Enjoy!
–Lindsay–

Simple Chicken Marinade for Meal Prep

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This simple chicken marinade for meal prep will quickly become a favorite. Easy and flavorful, perfect for batch-cooking chicken to enjoy all week long.

simple chicken marinade for meal prep

*Originally published 1/2022. Updated 5/2023*

Hi friends!

Today I’m sharing one of my go-to food prep items. This simple chicken marinade for meal prep is one that I use weekly because it’s a quick and easy way to prep a batch of chicken that I can then use all week long.

For me, having prepped components like this chicken on hand is the easiest way for me to quickly get meals on the table for lunch and dinner. I eat this chicken in tacos, on salads, over rice, in wraps, on sandwiches etc.

Best Way to Marinate Boneless Skinless Chicken Breast (or Chicken Thighs)

I’ve been working on perfecting this for a while and I’ve found that this combination of flavors really works so I’m sharing it today but keep in mind there are tons of marinade options! I encourage you to play around. Once you get the hang of it you don’t even need to measure anymore and it’s an easy way to add flavor to your chicken!

marinated meal prep chicken plated on salad with rice

Easy and Simple Chicken Marinade Recipe for Meal Prep

Here are the ingredients you need:

  • Oil – Any mild-flavored oil will work. I use avocado oil.
  • Lemon juice – freshly squeezed!
  • Cumin
  • Oregano
  • Paprika
  • Garlic powder – if you love garlic you could skip the powder and throw in a couple of cloves of freshly minced garlic instead.
  • Salt

That’s it! Just throw everything in a bag with the chicken, mix it up and let it sit in the fridge. One of the things I love about this marinade is that it uses very little liquid. It’s more like a wet spice rub.

If you’re looking for more marinade ideas, try these:

quick and healthy meal prep chicken marinade

What To Serve with Meal Prep Chicken

One of my favorite things to make along with this chicken is rice. If you’re tired of plain rice, here’s how I’ve been making mine lately:

Saute 1/2 cup red onion and 2 cloves garlic in a little oil in the instant pot. Add 1 cup brown rice and 1.25 cups water or broth. Cook 16 minutes. Quick-release. Stir in a squirt of lemon juice, 2 tablespoons chopped fresh parsley and a sprinkle of salt.

I also often make the topping mixture you see on the salad above – just chop some tomatoes, onion, cucumbers and red peppers and mix with feta. It would also be great with this Cucumber Tomato Salad.

Here’s the recipe for the marinade- you can swap red wine vinegar for lemon juice if you want.

Print

Simple Chicken Marinade for Meal Prep

meal prep chicken marinade
Print Recipe

★★★★★

5 from 1 review

This simple chicken marinade for meal prep will quickly become a favorite. Easy and flavorful, perfect for batch-cooking chicken to enjoy all week long.

  • Author: Lindsay
  • Prep Time: 2 min
  • Total Time: 2 minutes
  • Yield: serves 4

Ingredients

Scale

1 – 1.5 pounds chicken breasts (I buy thin-sliced or cut thicker breasts in half)
2 Tbsp avocado oil
2 Tbsp lemon juice, freshly squeezed
1 tsp cumin
1 tsp oregano
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp salt

Instructions

  1. Place chicken in a ziploc bag.
  2. Add oil and lemon juice.
  3. In a ramekin, add spices and stir to combine. Pour spice mixture into the bag.
  4. Toss and shake well, moving the chicken around with your hands to ensure the spices coat the chicken.
  5. Marinate at least 4 hours or overnight.
  6. Cook chicken as desired.

This simple chicken marinade for meal prep is sure to become your new favorite!

Chicken Marinade FAQs

Why marinate chicken?

The three main reasons people marinate chicken are to add flavor, to add moisture or to tenderize the chicken. Using a marinade allows the flavor to seep into the chicken so the entire cut of chicken is flavorful, not just the outer layer. Adding fat like oil to your marinade helps transfer the flavor onto the meat and an acid like vinegar or lemon juice helps tenderize the meat.

Marinades are especially important when cooking over high heat like grilling because meat can easily become dry and chewy.

How long do you need to marinate chicken?

My general rule is 24 hours or less. You’d be surprised by what a difference even 20 minutes can make in a marinade before cooking. I generally aim for at least 6 hours – if I know I’m going to make something in the afternoon, I throw the chicken in the marinade in the morning. Or i’ll let it marinate overnight and cook in the morning.

Just remember that even if you’re in a hurry, a 15-20 minute marinade can make a big difference!

Can you freeze marinated chicken?

Yes! You can prepare chicken in a marinade in a Ziploc or freezer-safe bag, remove excess air and freeze up to 3 months.

How to thaw frozen marinated chicken?

When ready to cook frozen marinated chicken, thaw in the fridge overnight. You can either discard the marinade, transfer it to a small pan and bring it to a boil for at least 10 minutes to turn it into a sauce (you may want to add some cornstarch to thicken) or dump the whole thing in a slow cooker or Instant pot

How long can I marinate chicken?

If your marinade does not have an acid in it like vinegar or lemon juice, you can marinate up to 48 hours, but it generally won’t make much difference flavor-wise so I recommend sticking to around 24 hours or less.

yogurt marinated chicken thighs

What cuts of chicken can I marinate?

It’s most typical to marinate chicken breasts, thighs and drumsticks as whole, large pieces. If you have a whole chicken, I’d recommend cutting it up into pieces before marinating or leaving it whole to roast with a spice rub.

How do I marinate chicken quickly?

You can also marinate chicken that has been cubed, diced etc. This can be a good option if you have a shorter window to let the chicken sit in the marinade because the flavors will be able to absorb into the smaller cuts of chicken more quickly.

How do I cook marinated chicken?

Once you’ve finished marinating your chicken, the way you cook it is really up to you! It can be sauteed, baked, grilled, cooked in the air fryer etc. I typically cook mine in the air fryer because it’s quick and easy – I just throw it in at 400 for 8 min or so, until it reaches 165 degrees. But do whatever works best for you!

What container should you marinate chicken in?

You can easily marinate chicken in a glass food storage container like Pyrex (aff link). Or you can use a large Ziploc bag or a Stasher Bag which makes it easier to squish the chicken and turn it occasionally to ensure all sides are reaching the marinade.

What’s the best oil to use for chicken marinade?

I typically use a neutral-flavored oil like avocado oil but you could also use olive oil or a mix of both.

Meal prep is one of the easiest ways to help prepare for a busy week. I share more tips, strategies and recipe ideas in my course Mastering Food Prep.

This simple chicken marinade for meal prep will quickly become a favorite. Easy and flavorful, perfect for batch-cooking chicken to enjoy all week long.

Easy Chicken Marinades

Want more marinade ideas?

Enjoy!
–Lindsay–

Lower Sugar Breakfast Cereals For Kids

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A list of Lower Sugar Breakfast Cereals for Kids (and adults) if you are looking for some new options for breakfasts or snacks. They all have six grams of added sugar or less and at least two grams of both protein and fiber.

lower sugar breakfast cereals for kids and adults with 6 grams or less added sugar

*Originally published April 2019. Updated May 2023*

Hi friends!

The list of Lower Sugar Cereals For Kids (and adults) is here! I know cereal often gets knocked for not being the most nutritious food to feed your kid, but as someone who very seriously lived off almost nothing but cereal for many years, I will always have a strong love for it.

Plus my kids love it so I guess they take after their mama. While there are definitely some cereal options out there that are, in my opinion, overly sugary and not overly nutritious…there are also some good cereal choices out there.

Several brands make cereal low in sugar and also contain a decent amount of protein and fiber. When paired with some additional protein and fiber, cereal can definitely be part of a healthy meal or snack. I often get asked about the best cereal for toddlers so let’s talk about it!

This is one post in a series of “best of store-bought” recommendations. For more ideas, check out these posts:

Snacks from certain stores:

Types of snacks:

Healthy Cereals For Kids

Why am I such a fan of cereal? Here are a few things to remember!

  • It’s often fortified with beneficial things like B vitamins, Iron, Zinc, Calcium and Vitamin D. Iron is especially important for kiddos so cereal can be a good way to add some extra to their diet.
  • There are lots of whole-grain options available. If the box says whole grain, then at least half the grain ingredients are whole grain. If it says 100% whole grain then all the grain ingredients are whole grain. You can look for the yellow and black whole-grain stamp. If it says 100% whole grains, it has at least 16g whole grains which is one serving of whole grains.
  • Remember that this list can also be helpful to find low-sugar cereal for adults. Nothing says only kids can eat these!
toddler with puffins

Criteria for Best Low Sugar Cereals

Whenever you make a list like this, you have to pick a cut-off. Otherwise, you’ll never be able to eliminate anything from your list. So for the purposes of this list, here’s what I used for my criteria:

Grams of sugar per serving

Aim for 6 grams or less of added sugar per serving.

Protein and fiber

Look for at least 2 grams of both protein and fiber per serving.

Another factor to consider when choosing a cereal

It doesn’t matter how healthy it is if it doesn’t get eaten! I made a secondary/alternates list that goes up to 9 grams of added sugar because there are some options out there that have 5-6 grams fiber/protein etc but a little more added sugar as well…so you’ll need to weigh the pros and cons depending on what you’re looking for in a cereal.

I tried to pick cereals that are kid-friendly because let’s be real…not a lot of kids are going to eat plain bran flakes so I didn’t put them on the list even though they are low in sugar.

I didn’t include granola. I felt like it deserved its own list that perhaps I’ll put together in the future. I tried to include cereals that are commonly found, not just available at one store like Trader Joe’s or Whole Foods.

Other Notes For Kid Cereals

For this list, I really just focused on the sugar, protein and fiber content.

There are several other factors to consider when it comes to cereal and it would be hard to address them all, so as a responsible consumer, you should do your own research on the following factors if they’re important to you because I didn’t address them:

  • Organic/non-organic ingredients
  • Allergens- some cereals may contain nuts, dairy etc
  • Artificial colors/sweeteners- some cereals may include these.
  • Safety – some cereals may be too hard/crunchy for younger toddlers, even when soaked in milk
  • Serving size – be sure to check it. Comparing a ⅔ cup serving size to 1 cup serving size is not apples to apples
  • Sodium and calorie content

Here are some lower added sugar cereals and a simple trick for reducing added sugar:

What cereal is good for high blood sugar?

Just like any carbohydrates, cereal can spike your blood sugar so I recommend looking for fiber. If it’s low in sugar but also low in fiber, add some fresh fruit, nuts or seeds to boost fiber content.

In case you need a refresher, fiber intake goals are as follows: 19 grams per day for 1-3-year-olds, 25 grams per day for 4-8-year-olds, and continues to increase for older kids and adults. Cereals like Rice Krispies, Corn Flakes and Crispix fall into this category, with just a few grams of sugar but no fiber either.

Finding a cereal that is both low and sugar and high in fiber is important for most people but especially those who are diabetic or pre-diabetic and are working to control their blood sugar.

What makes a cereal nutritious?

In addition to choosing cereals that are lower in added sugar and have some protein and fiber, here are a few more tips:

  • If your kids are used to higher-sugar cereals, look for similar lower-sugar options and start by mixing half and half.
  • I usually try to pair cereal with a protein source like milk, yogurt, cheese, nuts, etc.
  • Get out your measuring cups and measure out a serving size of your cereal so you can see what it looks like
  • Check the box. Things change. Recipes change. The numbers in this post could at some point become inaccurate.

So, are you ready for the list? Here you go! Remember, this is not an all-inclusive list. That would be a huge task to tackle. This is just to give you a starting place and provide some cereals you maybe haven’t heard of or tried.

Lower Sugar Cereals For Kids

The following cereals have six grams or less added sugar and at least 2 grams of both protein and fiber (I had to move several options from my original list to the alternate list because they’ve raised the amount of added sugar since I originally posted this in 2019. Be sure to pay attention to the serving size when comparing labels and eating cereal!

lower sugar cereals for kids and adults
  • Barbara’s Puffins Original (3g protein, 3g fiber, 6g added sugar)
  • Barbara’s Puffins Cinnamon (3g protein, 3g fiber, 6g added sugar)
  • Cascadian Farms Purely O’s (4g protein, 4g fiber, <1 g added sugar)
  • Chex Cereal (Rice/Corn) – (3g protein, 2g fiber, 3g added sugar)
  • Chex Cereal (Wheat) – (6g protein, 8g fiber, 6g added sugar)
  • General Mills Plain Cheerios (3g protein, 3g fiber, 1g sugar)
  • General Mills Kix (2g protein, 3g fiber, 3g added sugar)
  • General Mills Total (3g protein, 4g fiber, 6g added sugar)
  • General Mills Wheaties (3g protein, 4g fiber, 5g added sugar)
  • Kashi Cinnamon Oat Cereal (4g protein, 5g fiber, 6g added sugar)
  • Kashi Honey Toasted Oat (4g protein, 5g fiber, 6g added sugar)
  • Nature’s Path Crispy Rice (3g protein, 3g fiber, 3g added sugar)
  • Nature’s Path Heritage Flakes (5g protein, 7g fiber, 5g added sugar)
  • Nature’s Path Whole O’s (4g protein, 4g fiber, 4g added sugar)
  • Nature’s Path Sunrise Crunchy Cinnamon (3g protein, 4g fiber, 6g added sugar)
  • Nature’s Path Mesa Sunrise (4g protein, 5g fiber, 4g added sugar)

Alternates (9 grams of added sugar or less and at least 2 grams of protein and fiber)

My top choices in this category would be Barbara’s Multigrain spoonfuls and Cascadian Farms Raisin Bran because they have a good amount of protein and fiber and only 7g added sugar. Quaker Oat squares are another one with a lot of protein and fiber but also have 9g added sugar. You could try mixing with plain Chex or Shredded Wheat which have a similar shape but are lower in added sugar.

lower sugar cereals
  • Barbara’s Puffins Peanut Butter (3g protein, 2g fiber, 9g added sugar)
  • Barbara’s Multigrain Spoonfuls (5g protein, 5g fiber, 7g added sugar)
  • General Mills Multigrain Cheerios (3g protein, 3g fiber, 8g added sugar)
  • Cascadian Farms Raisin Bran (5g protein, 7g fiber, 7g added sugar)
  • Cascadian Farms Multigrain Squares Cereal (6g protein, 5g fiber, 9g added sugar)
  • Chex Cereal Cinnamon (2g protein, 2g fiber, 8g added sugar) *other varieties available
  • Kashi Maple Waffle Crisp (4g protein, 4g fiber, 8g added sugar)
  • Kellog Raisin Bran (5g protein, 7g fiber, 9g added sugar)
  • Nature’s Path Envirokidz Peanut Butter Panda Puffs (3g protein, 3g fiber, 9g added sugar)
  • Nature’s Path Sunrise Crunchy Vanilla/Maple/Honey (2g protein, 4g fiber, 7g added sugar)
  • Post Honey Bunches of Oats Cinnamon/Honey Roasted (3g protein, 2g fiber, 8g added sugar)
  • Quaker Life (original) (4g protein, 3g fiber, 8g added sugar)
  • Quaker Oatmeal Squares – brown sugar & cinnamon (6g protein, 5g fiber, 9g added sugar)

So there you go! I’d love to hear some of your kiddos favorite lower-sugar cereals if they’re not on this list! A few more questions:

Breakfast Cereal FAQs

What cereals are lowest in sugar?

In general, here are some of the cereals that tend to be the lowest in sugar are the plain varieties of things like Cheerios, Chex, Corn Flakes, Rice Crispies, although some of these are also low in fiber and protein.

There are also some that are low in sugar because they use sweeteners like monk fruit ( Three Wishes, Magic Spoon etc). You can read more about sugar substitutes here.

Best cereal for toddlers?

Under age 2 is when I pay the most attention to added sugar. Cereals like Cheerios/toasted oat cereals, as well as puffed whole gran cereals like (kamut, wheat, rice etc) are great option. Shredded wheat soaked in milk to soften it can also be a great choice!

Why does cereal make my blood sugar drop?

Eating high sugar cereal, especially by itself, can definitely lead to a blood sugar crash. The sugar in the cereal spikes your blood sugar, then your body has to produce a lot of insulin to lower your blood sugar leading to a crash that can leave you hungry again quickly, as well as shaky, irritable and more.

To help avoid this, choose a cereal that is low in added sugar and also has some protein and fiber to help balance your blood sugars and prevent a spike and crash.

A list of Lower Sugar Breakfast Cereals for Kids (and adults) if you are looking for some new options for breakfasts or snacks. They all have six grams of added sugar or less and at least two grams of both protein and fiber.

Enjoy!
–Lindsay–

Best Frozen Chicken Nuggets

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Looking for the best frozen chicken nuggets to choose for your family? Here are some healthy chicken nugget brands recommended by a Registered Dietitian.

best frozen chicken nuggets

*Originally published 9/2022. Updated 6/2023*

Hi friends!

It’s time for the next post in our best store-bought options series. So far we’ve covered:

Best Frozen Chicken Nuggets

Today we’re talking about the healthiest chicken nuggets available right now. Because who doesn’t have a bag of frozen chicken nuggets in their freezer for a quick dinner every couple of weeks? I know I do. Even with all of my food prep, there are still nights that get busy during the week with 3 kids and freezer staples like this have saved my sanity more than once!

are frozen chicken nuggets healthy?

Are frozen chicken nuggets healthy?

I get this question a lot as a dietitian so let’s talk about it. Are chicken nuggets something I recommend giving to your kids every single night? No. Because variety is important and ideally we don’t want nuggets to be the only kind of chicken your kids will eat. But they can be a good starting point for introducing meat to a lot of kids, especially more selective eaters. They can contain some unnecessary fillers and be high in sodium so it is something I suggest spending some time on to find a brand that’s a good fit for your family.

How to make chicken nuggets healthy for toddlers?

Remember to think about the meal as a whole when you’re serving chicken nuggets. Instead of serving with a side of fries, which can also be high in sodium, can you add some sliced fruit to the plate or a side smoothie made with frozen fruit? What about a side of roasted sweet potatoes or some steamed veggies? By adding things like fruits and vegetables you can definitely make frozen chicken nuggets part of a balanced meal!

How to choose the best frozen chicken nuggets

Here are a few things to look for:

  • Look for chicken BREAST as the first ingredient. These varieties tend to be less processed that brands that say “white chicken meat”.
  • Veggie-filled isn’t always better. It might sound good to have veggies added but a lot of times the amount added isn’t even a full serving of vegetables so it doesn’t need to be your deciding factor.
  • Watch sodium levels. I tell people to aim for 450mg or less per serving but we also need to consider the frequency. If you’re eating frozen chicken nuggets once a month I’m less concerned with the amount of sodium than if you’re eating them twice a week.
  • Look for protein. Try to find brands that have at least 12 grams of protein per serving.
  • Look for light breading if possible. Sometimes nuggets are mostly breading with very little meat which makes them higher in carbs and lower in protein.
  • Consider the amount of fat but especially saturated fat. If i’m not serving nuggets all the time, I don’t worry a ton about the amount of fat, but I do look for brands low in saturated fat.
  • Note the serving size. Know how many nuggets are in a serving and serve that, along with some fruits and veggies for a balanced meal!

I’m going to share some of the brands i liked best IN STORES AROUND ME. I recognize that there are other brands available and also that the brands listed below might not be available to you. My hope is you can use some of the things I pointed out above to look at what’s available to you and make the best choice for you and your family.

If you’d prefer to see this content in video form, along with a taste test I did with my kids of 5 of the brands I recommend, check out the video below!

Best Chicken Nugget Brands

So here are some of my favorite chicken nugget brands that are available in stores around me. This is not a comprehensive list. I’m sure there are other options out there

Just Bare Chicken Chunks

just bare lightly breaded chicken breast chunks - best chicken nugget brands
  • Serving size: 3 ounces
  • Nutrition info: 6g fat, 1g saturated fat, 16g protein, 540mg sodium
  • Ingredients: Boneless skinless chicken breast, water, seasoning (sugar, salt, spices including paprika and celery, chicken fat, spice extractive, canola oil, soybean oil), rice starch. Breaded with: wheat flour, sugar, salt, nonfat dry milk, dried egg whites, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), spice, paprika. Breading set in vegetable oil.

These are available at Costco and this is what I buy for my kids. It’s a little higher in sodium but still a good option for occasional dinners.

KidFresh White Meat Chicken Nuggets

kidfresh white meat chicken nuggets
  • Serving size: 5 nuggets
  • Nutrition info: 4g fat, 0.5g saturated fat, 12g protein, 250mg sodium
  • Ingredients: Chicken Breast Meat, Whole Wheat Flour, Water, Pureed Cauliflower, Pureed Onions, Unbleached Wheat Flour, Salt, Corn Starch, Yellow Corn Flour, Rice Starch, Yeast, Flavors, Molasses, Leavening (Cream of Tartar, Baking Soda), Whole Grain Millet Flour, Sea Salt. Browned in expeller pressed Canola Oil.

Perdue Lightly Breaded Chicken Chunks

perdue lightly breaded chicken breast chunks - healthy chicken nugget brands
  • Serving size: 3 ounces
  • Nutrition info: 6g fat, 1g saturated fat, 15g protein, 400mg sodium
  • Ingredients: Boneless skinless chicken breast with rib meat, water, wheat flour. Contains 2% or less of salt, dried garlic, sugar, wheat gluten, brown sugar, yeast, yeast extract, spice, paprika extract, onion powder, garlic powder.

Perdue has a lot of options. I like their lightly breaded options best.

Earth’s Best Chicken Nuggets for Kids

earth's best chicken nuggets for kids
  • Serving size: 4 nuggets
  • Nutrition info: 9g fat, 1g saturated fat, 6g protein, 160mg sodium
  • Ingredients: Chicken Breast Meat, Breading (Whole Wheat Flour, Corn Starch, Evaporated Cane Sugar, Sea Salt, Garlic Powder, Leavening [Baking Soda, Cream of Tartar], Yeast, Onion Powder, Spices, Sunflower Oil), Canola Oil, Batter (Whole Wheat Flour, Yellow Corn Flour, Sea Salt, Corn Starch, Leavening [Baking Soda, Cream of Tartar], Garlic Powder, Evaporated Cane Sugar, Onion Powder, Spice, Sunflower Oil, Extractives of Turmeric), Wheat Flour, Rice Starch, Water, Garlic and Onion Powders, Sea Salt, Spice.

Because of the small serving size, these might be better for/geared more towards toddlers and younger kids.

Applegate Chicken Nuggets

applegate frozen chicken nuggets
  • Serving size: 6 nuggets
  • Nutrition Info: 9g fat, 1 gram saturated fat, 12g protein, 350mg sodium
  • Ingredients: White Meat Chicken, Wheat Flour, Water, Rice Flour. Contains Less Than 2% Of The Following: Sea Salt, Corn Starch, Rice Starch, Cane Sugar, Leavening (Cream of Tartar, Sodium Bicarbonate), Garlic Powder, Onion Powder, Yeast, Expeller-Pressed Sunflower Oil, Expeller Pressed Canola Oil, Breading Set in Expeller Pressed Canola Oil

They also have gluten-free and organic varieties that are good options if that’s what you’re looking for. I’ve personally eaten the gluten-free version and they taste just like the regular ones!

If you’re looking for gluten-free options, here are a few:

Best Store-Bought Gluten-Free Chicken Nuggets

In addition, there are a lot of gluten-free options out there. In many cases, the gluten-free versions taste just like regular and the main swap is just rice flour for wheat flour in the breading so I still recommend focusing on the nutrition info I pointed out at the beginning of this post. And you don’t need to follow a gluten-free diet to enjoy these brands. My youngest prefers the Golden Platter brand shown below over many other options out there and he does not follow a gluten-free diet.

Caulipower Gluten-Free Chicken Tenders

caulipower gluten-free chicken nuggets
  • Serving size: 3oz (approx 2 tenders)
  • Nutrition info: 1.5g fat, 14g protein, 370mg sodium
  • Ingredients: Chicken Breast, Water, Rice Flour, Dried Cauliflower, Brown Rice Flour. Contains 2% Or Less of The Following: Tapioca Starch, Salt, Seasoning (Chicken Broth, Natural Flavor), Organic Corn Starch, Rice Starch, Organic Yellow Corn Flour, Sea Salt, Garlic Powder, Leavening (Cream of Tartar, Sodium Bicarbonate), Onion Powder, Spices, Paprika, Lactic Acid Powder, Calcium Lactate, Torula Yeast, Extractives Of Paprika.

Golden Platter Gluten-Free Chicken Nuggets

golden platter gluten-free chicken nuggets
  • Serving size: 4 nuggets
  • Nutrition info: 8g fat, 1.5g saturated fat, 15g protein, 350mg sodium
  • Ingredients: Chicken breast meat, water, rice starch, sea salt. Breaded with: Yellow corn flour, rice flour, water, yellow corn meal, rice starch, corn starch, sea salt, dextrose, garlic powder, onion powder, spice, yeast extract, breading set in non-hydrogenated soybean oil.

These are also available at Costco.

Plant-Based Chicken Nuggets

I’m not going to dive into plant-based options in this post but there are certainly a lot of them out there. Based on reading a few reviews, you could try:

Chicken Nugget FAQs

Which Chicken Nuggets Are The Healthiest? (Healthiest Chicken Nuggets)

So which are the healthiest chicken nuggets? There’s not one brand that I would recommend 100% over others because I think there are several good options out there. All in all, I think the biggest things to consider are frequency of eating, amount of sodium and saturated fat and paying attention to the serving size so that you can be aware of whether you’re actually eating more than one serving. More than one serving is fine but it also means you’d be consuming more than what’s listed in one serving on the label for sodium, fat etc. so it’s important to be aware of.

Are chicken breasts healthier than chicken nuggets?

Yes. Plain chicken breasts are less processed and typically have less added ingredients, are lower in fat and sodium, etc. But both can have a place in a healthy diet.

How To Make Healthy Baked Chicken Nuggets/ Healthy Homemade Chicken Nuggets

If you’re looking for some homemade chicken nugget recipes to try, here are a few:

Can homemade chicken nuggets be frozen?

Yes! You can actually freeze them before or after baking. When I make my Freezer Chicken Tenders, I like to prep the tenders and freeze them before baking. Then all I have to do when I want them is pull them out and bake them straight from frozen.

Healthy air fryer chicken nuggets

Want to try making nuggets at home in the air fryer? Here are a some recipe ideas:

Do frozen chicken nuggets work in the air fryer?

Yep. I set the temperature to 400 and air fry for about 8 minutes, shaking half way through. Be sure to not crowd the basket. If feeding several people you may need to do two batches.

How much time do chicken nuggets need in the oven?

Cooking time will vary by brand as well as by oven but typically you can place frozen chicken nuggets on a baking sheet and bake at 400 degrees F for 12 minutes or so.

How do I reheat chicken nuggets?

You can reheat nuggets a variety of ways. Stick them in the air fryer or toaster oven for a few minutes, pop them in the microwave, or even put them in a pan with a little bit of oil over medium heat to crisp them back up again!

Which is healthier chicken nuggets or pizza?

Both are fine to eat occasionally. Chicken nuggets are typically higher in protein. Both can be high in sodium and fat, especially if the chicken is fried vs baked. Both can be paired with fruits and vegetables for a more balanced meal.

Best Chicken Nuggets for Kids

Looking for the best frozen chicken nuggets to choose for your family? Here are some healthy chicken nugget brands recommended by a Registered Dietitian.

Enjoy!

–Lindsay–

Whole Wheat Pancakes

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These easy homemade whole wheat pancakes will quickly become your go-to pancake recipe. Perfect for breakfast and freezer-friendly!

whole wheat pancakes with fresh fruit and syrup

Hi friends!

It’s been a while since I shared a pancake recipe and this is one I’m really excited to share. For a while now we’ve been using Kodiak Cakes pancake mix and it’s been great. My kids like it. I can get it at Costco for a reasonable price.

Recently, however, our Costco was out of the mix so I challenged myself to create a simple, homemade pancake recipe that all my kids would eat. Easier said than done of course, but I finally nailed it.

Whole Wheat Pancake Recipe

Pancakes are pretty simple by nature but it’s all about getting the right combination of the simple ingredients so you end up with something that tastes good and that you also feel good about serving. You probably have all the ingredients you need on hand already:

  • White whole wheat flour – this is my preferred flour for most things. It’s whole grain but lighter than regular whole wheat flour.
  • Baking soda
  • Baking powder
  • Cinnamon
  • Sugar – just a tablespoon for a bit of sweetness
  • Egg
  • Butter – a few tablespoons of melted butter add richness and flavor
  • Vanilla – a key ingredient. Don’t leave it out and don’t skimp!
  • Buttermilk – make your own by just adding a splash of vinegar to regular milk

You also have the option to add extra protein. I use Promix Unflavored Whey Isolate (referral link). It’s just powdered whey protein, no other ingredients or sweeteners and it mixes so well into pancakes, smoothies etc. I just add a couple of scoops to bump up the protein by a couple of grams, nothing major. You can leave it out or add some hemp seeds instead!

Want to see how easy this recipe is? Watch my 4 year old make these whole wheat pancakes!

PS. Did you know we have an entire separate website called Let The Kids Cook full of quick and easy recipes kids can make all by themselves?! Check it out! We show you how to make Oven Baked Bacon and Scrambled Eggs which would go great with these pancakes.

Just combine all the dry ingredients in a bowl, add the wet ingredients, then whisk until smooth and cook on a griddle!

Here’s the recipe:

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Whole Wheat Pancakes

buttermilk whole wheat pancakes
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These easy homemade whole wheat pancakes will quickly become your go-to pancake recipe. Perfect for breakfast and freezer-friendly!

Ingredients

Scale
  • 2 cups white whole wheat flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 Tablespoon sugar
  • pinch of salt
  • 1.75 cups buttermilk
  • 3 Tablespoons melted butter
  • 1 egg
  • 1 tsp vanilla extract
  • optional – 2 scoops protein (approx 1/2 cup)*

Instructions

  1. In a bowl combine flour, baking powder, baking soda, sugar, salt, and protein if using.
  2. Add buttermilk, melted butter, egg and vanilla and whisk until smooth.
  3. Pour onto a buttered griddle and cook over medium heat.

Notes

Make your own buttermilk by adding a splash of vinegar to regular milk.

I use unflavored whey protein isolate with no added sugar/stevia/etc

Whole Wheat Pancake Recipe FAQs

Are these whole wheat buttermilk pancakes?

Yes because this recipe calls for buttermilk! Why do we use buttermilk in this recipe? The buttermilk activates the baking soda and helps make the pancakes nice and fluffy! If you don’t have buttermilk or the vinegar or lemon juice to make your own you can use plain kefir, or try sour cream or yogurt thinned slightly with a little water or milk.

Can you freeze pancakes?

Yes! To freeze, let the pancakes cool completely, then freeze flat on a baking sheet or plate for a couple of hours. Then transfer to a freezer safe bag. To reheat, transfer to the fridge overnight or microwave straight from frozen.

Are these healthy whole wheat pancakes?

Yes! This recipe is made with white whole wheat flour which adds some fiber and milk and egg which adds protein. You can also add additional protein to this recipe with protein powder or hemp seeds. It’s also low in added sugar.

Can I make this a whole wheat pancake mix?

You could easily portion the dry ingredients of this recipe into a large mason jar ahead of time. It would be perfect to give as a gift! Just attach a tag that says “When ready to make, pour into a bowl and add 1.75 cups buttermilk, 3 Tbsp melted butter, 1 tsp vanilla and an egg! Whisk and cook on a griddle.”

buttermilk whole wheat pancakes

Whole Wheat Pancake Variations

Whole wheat pancakes banana

If you’re a banana-lover, this is a great recipe to add bananas to. You can mash up some ripe bananas and mix them right into the batter or add sliced bananas to the tops of the pancake once you pour them onto the griddle. My favorite is actually adding sliced bananas as well as a sprinkle of granola to make banana crunch pancakes!

Whole wheat blueberry pancakes

This recipe would be great for adding fresh blueberries! Stock up on fresh blueberries during the summer when they’re on sale and freeze them. Then just add a scoop to your pancake batter when making them!

Whole wheat pumpkin pancakes

To add a Fall spin to this recipe, add 1/2 cup pumpkin and some cinnamon.

These easy homemade whole wheat pancakes will quickly become your go-to pancake recipe. Perfect for breakfast and freezer-friendly!

Enjoy!
–Lindsay–

The Ultimate Guide to Sugar Substitutes: Which One is Right for You?

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A detailed look at the wide variety of sugar substitutes on the market today. Learn about their safety, benefits, risks, health impact and how to use them.

the ultimate guide to sugar substitutes

Hi friends!

This ultimate guide to sugar substitutes post covers a lot of the questions I get frequently as a Registered Dietitian about sugar and its alternatives.

If you’re interested in learning more about other nutrition-related topics, be sure to check out:

Sugar Substitutes

Sugar Substitutes have been on the rise in recent years. Due to the increased incidence of diabetes, obesity, and other chronic diseases across the United States, consumers are now more aware than ever of the adverse health outcome associated with high refined sugar intake.

Sugar substitutes have been said to suppress hunger and even aid in weight loss. However, increasing research has shown sugar substitutes may actually have the opposite effect leading to increased cravings, higher caloric intake, weight gain, and even digestive problems. 

With so much conflicting information, there has to be a better way to understand what sugar substitutes are right for you if you want to use them. 

Let’s break down what sugar substitutes are and how to use them safely.

What are Sugar Substitutes?

Sugar substitutes are used to replace regular cane sugar. Some have fewer calories than sugar or none at all. They can be synthetically made or natural, meaning they have derived from natural sources such as a plant. 

Artificial sweeteners are chemically synthesized substances used to sweeten food and beverages. They are also called nonnutritive sweeteners or high-intensity sweeteners. 

Sugar alcohols are a group of carbohydrates with a chemical structure that contains both sugar and alcohol molecules. This combination creates a similar taste to sugar with fewer calories that do not spike your blood sugar when consumed.

Sugar substitutes that are made synthetically include substitutes like xylitol or erythritol, while natural sugar substitutes include agave nectar, stevia, or monk fruit.

Are Sugar Substitutes Safe?

Sugar substitutes are regulated by the FDA. You can read more about FDA-approved high-intensity sweeteners here. Exceptions include substitutes classified as Generally Recognized as Safe (GRAS). These substitutes have been approved by experts to be safe for their intended use and do not undergo the new food additive approval process. 

Most sugar substitutes also have an “Acceptable Daily Intake” (ADI) determined by the FDA. This intake should not be exceeded due to the risk of toxicity levels which can have side effects such as nausea, bloating, gas, or diarrhea. 

Most ADIs are quite high and would require very high consumption to reach. However, not all sugar substitutes have a know ADI. This is the case for monk fruit. More research is needed to determine these levels. 

sugar and sugar substitutes

How do Sugar Substitutes Compare to Sugar?

Table sugar (or sucrose), is a type of sugar. Sugar is a carbohydrate and comes in several different types such as Fructose, Galactose, Glucose, Lactose, and Matlose. Sugar substitutes are often as sweet or sweeter than sugar. 

Sugar (sucrose) contains 4 calories per gram and 1 tsp of sugar is about 20 calories. Sugar substitutes can be up to 300 times sweeter than sugar and many (but not all!) contain fewer calories than sugar. Options like honey, maple syrup, or agave contain slightly higher calories than sugar.

sugar in a spoon.

Types of Sugar Substitutes

Let’s take a look at some of the most common sugar substitutes as well as some natural alternatives like honey and maple syrup to learn more about this:

Stevia

Stevia comes from the Stevia plant native to South America. It has been used for almost 1,500 years as a natural sweetener to beverages by indigenous tribes. However, it was first used as a sweetener in Japan in the 1970s.  Stevia extract is made by steeping stevia plant leaves to extract the sweet compounds. 

Commercial stevia extract contains 11 major steviol glycosides which provide its overwhelming sweet flavor. Depending on the blend, stevia can be up to 300 times sweeter than sugar and provides zero calories. There are many different forms of stevia on the market today such as Truvia, Prue Via, Stevia in the Raw, and Sweet Leaf, and vary in sweetness.  

Stevia-sweetened options may be a better choice for someone with Diabetes Mellitus as some research supports that stevia may reduce blood pressure and blood glucose levels. 

However, this may interfere with glucose control and homeostasis in the body. While it may provide some benefits, this interference may lead to consuming more calories as the body does not process stevia. 

Likewise, stevia may also have adverse effects on the gut microbial flora which can affect metabolism. According to the FDA, daily intake of stevia should not exceed more than 4mg per kilogram of body weight, equivalent to 1.8 mg per pound of body weight. 

Stevia can be used in a variety of ways such as sweetening most beverages or even in baked goods. 1 tsp of stevia can replace 1 cup of sugar. For many people, stevia can leave a bitter after-taste or have a different mouth feel than things made with sugar.

Xylitol

Xylitol is considered a sugar alcohol and is found naturally (in very small amounts) in fruit and vegetables. It is made from xylan (also called hemicellulose) from hardwood trees or corn cobs. It is commonly found in chewing gums, candies, and mints. 

This sugar alternative may also be helpful in Diabetes treatment as it has little to no impact on blood sugar levels. Xylitol may also be helpful in weight loss and the prevention of weight gain. 

However, there is some research supporting that Xylitol may have a negative effect on the GI tract. When consumed in excessive amounts, it can cause bloating, gas, and diarrhea.

Xylitol is almost 40% sweeter than sugar and is lower in calories at only 2.4 calories per gram. If you are baking with this sugar alternative, be sure NOT to give any to your dog as it is highly toxic to them!

Erythritol

Erythritol is another popular sugar alcohol used to replace sugar. It is made commercially by fermenting corn. While research supports that it may help manage blood sugar levels and treatment of Diabetes, recent studies have found possible dangers to consuming this sugar alternative. 

A recent study found erythritol intake was associated with an increased risk of “adverse cardiovascular events” such as heart attack or stroke. Likewise, another study found plasma levels of erythritol were associated with obesity and cardiometabolic disease.

Erythritol is also a common additive in other sugar alternatives such as Truvia or Splenda Naturals Stevia. It is also common in low-sugar and sugar-free options such as ice cream, candies, chocolate, and protein bars. 

Excess consumption of erythritol can cause bloating, gas, diarrhea, and nausea and many believe more research is needed to assess the safety of consuming this sugar alternative.

Monk Fruit Sweetener

Monk Fruit sweetener has been growing in popularity since its approval as a sugar alternative in 2010. Monk fruit sweeteners are extracted from the monk fruit which is a native plant to Southern China. The sweetener is made by extracting the morgroside, the sweetest part of the fruit. 

Monk fruit sweeteners can be up to 250 times sweeter than sugar and contain zero calories. It is considered Generally Recognized as Safe (GRAS) by the USDA, however, there is still limited research on toxicity levels and side effects of monk fruit sweetener. 

Research studies have found that morgroside extracts have potential anti-oxidant, anti-inflammatory, and even possible anti-cancer properties. Likewise, there is some research that monk fruit sweeteners may aid in reducing blood sugar levels. However, due to limited research on its safety, many recommend using monk fruit in moderation.

Monk fruit sweetener can be used in a variety of foods and drinks. It can be used to sweeten tea or coffee, salad dressings, oatmeal or hot cereals, or yogurt. It can also be used in baking.

Agave Nectar

Agave Nectar originates from the sap of the Agave plant native to central and northern America, but primarily Mexico. Agave nectar is a vegan sugar alternative and a good source of minerals, vitamins, and polyphenols such as Vitamin C, potassium, magnesium, and phosphorus. The Agavins present in the agave are even considered a prebiotic, which is good for your healthy gut microbiota. 

Agave nectar is primarily made up of sugar fructose, which gives it a much sweeter taste than sugar. However, agave nectar is not calorie free with 21 calories per teaspoon. Its high sugar content may not be favorable to those with Diabetes.

Agave nectar provides potential nutritional benefits due to its vitamin and mineral content, but, when used in excess (like sugar) it can have potential risks. Excess consumption of high fructose sugar is associated with Non-alcoholic Fatty Liver Disease, cardiovascular risk, and insulin resistance. 

Agave nectar can be part of your diet, but moderation of both sugar and sugar alternatives is key. It can be used to sweeten drinks, on top of waffles or pancakes, or in baking when liquid sweeteners are used.

sugar substitute - honey in a jar

Honey

Honey is made by honeybees from the nectar of flowers. It had been used by humans for over 5,000 years dating back to ancient Roman, Mayan, and Babylonian times. In fact, there are over 300 types of honey recognized today! 

Honey has been used for many purposes in history. It is rich in flavonoids and polyphenols which contribute to its antioxidant, antimicrobial, anti-inflammatory, and anticancer properties. 

Honey has protective benefits against Diabetes Mellitus, cancers, asthma, cardiovascular disease, and neurological diseases. Studies had supported that honey also reduces blood lipid and C-Reacitve Protein (CRP) levels, which are associated with increased inflammation in the body. 

Honey is slightly higher in fructose than sugar, making it sweeter in taste. It is higher in calories as well at 22 calories per teaspoon compared to sugar. Honey can still be enjoyed in moderation as it has many nutritional benefits. 

It is also easy to store as it does not need to be refrigerated. Honey is best in a cool dry place. It can also be eaten raw or pasteurized. Raw honey is straight from the honeycomb and filtered to remove pollen and beeswax but not pasteurized. 

Pasteurized honey is filtered using high heat which helps increase shelf life. However, the pasteurization process does reduce some of the antioxidant and nutrient contents present in honey. 

Honey can be enjoyed in a variety of ways. It can be added to tea, coffee, salad dressings, yogurt, or oatmeal. Honey also works well in baking, especially bread, muffins, cakes, or pies due to its added moisture.

Maple Syrup

Maple syrup comes from the sap of sugar maple trees. It is made through a process of boiling and concentrating the sap to make this famous sweet syrup.

It is high in minerals, antioxidants, and phytochemicals such as zinc, manganese, calcium, and potassium. In fact, maple syrup has up to 24 different antioxidants! These antioxidants provide anti-inflammatory benefits and reduce oxidative stress by reducing free radical damage. 

Maple syrup is slightly sweeter than sugar but comparable in calories at 17 calories per gram. It is lower on the glycemic index, meaning it does not spike your blood sugar as quickly. However, maple syrup is still a simple sugar and should be consumed in moderation. 

Due to its sugar content, maple syrup may not be favorable to those with diabetes. But, it may be a better alternative than other high-sugar products due to its nutritive properties. When choosing maple syrup be sure to watch for “maple flavored syrup” as these are made up of other sugar such as high fructose corn syrup. Check your label and look for “100% maple syrup.”

When using maple syrup, pairing it with fiber can help reduce high blood sugar spikes. Drizzling on top of pancakes, waffles, or hot cereals that are rich in fiber is a great way to enjoy this delicious syrup. It can also be used in baked goods like muffins or bread.

Coconut Sugar

Coconut sugar comes from the coconut tree sap (similar to maple syrup) grown in tropical regions all over the world such as South Asia, Africa, South America, and Australia. 

Coconut sugar is high in vitamins and minerals such as Vitamin C and potassium. It also contains antioxidants and polyphenols which may have anti-inflammatory properties. Coconut sugar contains inulin which is a type of soluble fiber. This fiber content may help to slow blood sugar levels from spiking. 

Coconut Sugar is comparable to sugar in calories at 18 calories per teaspoon. But, is lower on the glycemic index, likely due to its fiber content. However, it is still a simple sugar and should be consumed in moderation. Excess consumption of sugars still has adverse health outcomes. 

At the end of the day, coconut sugar is still sugar. If you enjoy its caramel taste, it may be a great new option for baking and cooking. It is a versatile sugar that can be used in baking from cookies to cakes.

Other High-Intensity Sweeteners

Other available options not covered in this article include Saccharin (aka Sweet ‘N Low), Aspartame (Nutrasweet/Equal), Acesulfame Potassium (Sunett/Sweet One) and Sucralose (Splenda).

waffles with maple syrup. maple syrup is a sugar substitute

How to Use Sugar Substitutes

Sugar substitutes can be used in a variety of ways. They are an easy way to sweeten drinks, added to homemade dressings and sauces, or drizzled on top of oatmeal and yogurts.

Sugar substitutes can be in granulated or liquid form which is important to consider when cooking or baking. Substitutes that are in a granulated form such as stevia, xylitol, erythritol, monk fruit, and coconut sugar can be substituted quite easily into a recipe. 

Liquid sweeteners such as agave nectar, maple syrup, and honey may increase the moisture content which may require some more adjustments to the recipe. 

Sugar substitutes are also generally sweeter than sugar. If too much of a sugar substitute is added, it might taste way too sweet. 

Sugar Substitutes Conversion Chart

Here’s a chart that shows the substitution ratios for common sugar substitutes:

Sugar Subsitute Conversion 
Stevia 1 tsp to 1 cup of Sugar Add apple sauce, butter, or yogurt
to replace the weight of sugar 
Xylitol1:1 ratio
Erythritol 1 ⅓ cup to 1 cup of Sugar 
Monk Fruit⅓ cup to 1 cup of Sugar
Agave Nectar⅔ cup to 1 cup of Sugar Reduce total liquid amount by 4 tbsp
Honey¾ cup to 1 cup of Sugar 
Maple Syrup¾ cup to 1 cup of Sugar Reduce total liquid amount by 3 tbsp 
Coconut Sugar 1:1 ratio 

Hopefully this helps give you a little more information and background about sugar substitutes so you can make an informed decision about whether using sugar or a sugar substitute is best for you and your family.

–Lindsay–

For links to the research articles used in this post, click here.

Best Healthy Frozen Waffles

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Looking for the best frozen waffles to buy at the store? Here are some healthy options from a Registered Dietitian and mom. High protein, vegan and gluten-free options.

best healthy frozen waffles

Hi friend!

Today I’m sharing some of the best frozen waffles that you can find at the grocery store. My kids love waffles and while I know I can fairly easily make my own, I almost always have a box in the freezer because sometimes it’s just easier 🙂

This is a continuation of our Best of Store-Bought series. If you’ve missed any previous posts, you can catch-up by clicking the links below:

Snacks from certain stores:

Types of snacks:

Best Frozen Waffles

So what did I look for when choosing the best healthy frozen waffles? Here are a few things to consider:

  • Nutrition: I try to find options that have AT LEAST 2g of both protein and fiber. There are definitely more options out there than are on this list and many of them have just 1g of protein and/or fiber and that’s not going to do much to help fill you up.
  • Added sugar: I tried to find options with no more than 6g of added sugar per serving, although I’d prefer it was even less than that. Especially if you’re going to be serving them with more sugar like syrup or jelly.
  • Sodium: Frozen waffles can also be high in sodium. Check the sodium content for a serving size and aim for under 400mg sodium, closer to 200mg would be better if possible.
  • Price: Another factor to consider is price. Frozen waffles can be expensive and the number of waffles in a box varies. When comparing prices, be sure to consider whether they come in 6, 8 or 10 waffles per box.

Healthy Frozen Waffles FAQ

Can frozen waffles be healthy?

They can! Just like all convenience foods, some options are better than others. Finding a brand you enjoy eating that will also help keep you full and satisfied is most important. I recommend looking for options made with whole grains as they typically have a few grams of fiber to help keep you full.

I also want there to be at least some protein.

Can waffles be a healthy breakfast/ How do you make frozen waffles better?

You can make frozen waffles even heartier with your toppings. Try topping with yogurt, avocado, peanut butter etc to add more protein/fiber/healthy fats.

Or pair with some fresh fruit and a glass of milk or some yogurt for a balanced breakfast full.

Are Kodiak frozen waffles healthy?

Kodiak Cakes is the brand I currently feed my family. I like that they are made with whole grains and also like that they have some added protein. That way, even if my kids eat them plain, they’re still getting a decent amount of protein and fiber.

Kodiak also has a great pancake/waffles mix that freezes well so I often use their mix to make my own waffles- I make them with milk and add an egg and then I freeze them once cooled and just pop in the toaster as needed.

Is there gluten in frozen waffles?

Unless the waffles are specifically marked gluten-free, I would assume they contain gluten. Wheat flour is one of the most common main ingredients in waffles.

Best Frozen Waffles

So let’s talk about some of my favorite frozen waffles. I’ve divided the waffles into categories for the purpose of this post but remember that you don’t have to follow a certain kind of diet just to eat those waffles.

protein waffles frozen

Protein Waffles Frozen

While protein-packed power waffles aren’t necessary for toddlers/younger kids with lower protein needs, they can be a great option for older kids and adults who are looking to start their day with a fair amount of protein. Here are some of my favorite higher-protein options:

vegan frozen waffles

Vegan Frozen Waffles

Like I mentioned above, you don’t have to follow a vegan diet to eat these waffles. I personally love Kashi waffles and I’m not vegan. These can also be a good option if you are dairy-free.

gluten-free frozen waffles

Gluten-Free Frozen Waffles

A lot of the gluten-free options out there are lacking in protein and fiber. Many varieties I found only had 1g of protein and fiber but here are a couple to try!

vans multigrain

These Vans Multigrain Waffles are another good choice. They just didn’t fit into any of the other categories 🙂 They’re a little higher in sodium but they do have 4g of protein and fiber and 3g added sugar.

best pancake/waffle mixes

Pancake & Waffle Boxed Mixes

When I have the time on Sundays, I like to prep a double batch of waffles (or pancakes) and freeze them for later in the week. Here are a few mixes I like:

Frozen Waffles In Air Fryer

Frozen waffles are most often made in the toaster but here’s a push for you to try air fryer frozen waffles! You don’t even need to preheat it! Just stick them in, set it at 350F for 3 minutes and then flip them over and cook another 1-2 minutes.

Note that gluten-free waffles in the air fryer often take less time! I’d start with 2 minutes and then another minute once flipped.

Best Frozen Waffles

Looking for the best frozen waffles to buy at the store? Here are some healthy options from a Registered Dietitian and mom. High protein, vegan and gluten-free options.

What’s your favorite kind of frozen waffles?

Traditional Homemade Waffles

And if you’re not in the mood for the pre-made boxed version, here are a couple of homemade waffle recipes we love:

Gluten-Free Original Waffles

For a few non-traditional ideas, try:

Enjoy!
–Lindsay–

Quinoa Risotto

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This gluten-free quinoa risotto is packed with veggies and full of flavor. It’s a fun change from traditional risotto made with rice and only takes about 30 minutes to make.

gluten-free quinoa risotto

Hi friends!

I’m so excited for you to try this quinoa risotto. I’ve made it several times in the past few weeks and it’s currently my favorite way to eat a bunch of veggies. I’ve been making a batch on the weekend and eating it for lunch and dinner all week long.

I don’t love quinoa by itself but it is a nutritional powerhouse and a great gluten-free option so I’m always looking for ways I enjoy eating it. Other recent favs include:

How Do You Make Quinoa Risotto

While this is not traditional risotto made with rice and it’s not quite as creamy, this one pot dish is still a big hit in my book. The best thing about this quinoa risotto is that it packs a lot of veggies and reheats well. You can also customize to include your favorite veggies. Here’s how you make it:

  • Melt some butter in a large dutch oven.
  • Add leeks or onions and some pancetta (you could also use bacon) and saute for 2-3 minutes.
  • Add 3-4 cups diced veggies. I’ve been using a mix of corn, tomatoes, zucchini and red peppers but I’ve also included mushrooms, peas, small florets of broccoli and diced carrots. Most veggies, except root veggies like potatoes, sweet potatoes etc should work well.
  • Add quinoa.
  • Add about 2/3 cup chicken or vegetable broth and bring mixture to a boil.
  • Reduce heat to medium-low and let it simmer, stirring frequently.
  • When most of the liquid has been absorbed, add more.
  • Repeat until you’ve used about 2 cups of broth.
  • Add your favorite seasonings- I usually add salt, paprika and a little garlic powder.
  • Stir in some shredded cheese at the end if desired. I use mozzarella. You could even add some goat cheese for extra creaminess.
quinoa risotto

Mushroom Quinoa Risotto

Would this recipe be good with mushrooms? Absolutely. Most people seem to favor a risotto-type dish with mushrooms so definitely feel free to add your favorites if you enjoy them.

Here are a few mushroom-specific recipes to try:

Here’s my recipe:

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Quinoa Risotto Recipe

quinoa risotto
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★★★★★

5 from 2 reviews

This gluten-free quinoa risotto is packed with veggies and full of flavor. It’s a fun change from traditional risotto made with rice and only takes about 30 minutes to make.

Ingredients

Scale
  • 3 Tbsp unsalted butter
  • 4 oz package cubed pancetta
  • 3 cloves garlic
  • 1/2 cup sliced leeks or diced onions
  • 3–4 cups diced mixed vegetables (zucchini, mushroom, corn, tomatoes, peppers, peas etc)
  • 1 cup uncooked quinoa (rinsed)
  • 2 cups chicken broth
  • 1 tsp paprika
  • 1/2 – 1 tsp salt and pepper (or to taste)
  • 3/4 cup shredded mozzarella cheese (optional)

Instructions

  1. Melt butter in a large dutch oven over medium heat.
  2. Add leeks/onion, garlic and pancetta and saute 2-3 minutes.
  3. Add the rest of the vegetables and saute 5 minutes.
  4. Add rinsed quinoa, salt, pepper and paprika and about 2/3 cup broth.
  5. Bring to a boil then reduce heat to medium low and let simmer, stirring frequently until most of the liquid is absorbed.
  6. Add another 2/3 cup broth and repeat.
  7. Add remaining broth and let simmer, stirring frequently. Taste and add more salt if needed.
  8. When all liquid is absorbed, stir in cheese and remove from heat.

Notes

Feel free to sub a few slices of diced bacon for the pancetta. Just drain the grease after it cooks for a few minutes.

You can easily add meat like chicken or chicken sausage to this dish if desired or swap mozzarella cheese for some parmesan.

Doesn’t it sound delicious?

Quinoa Risotto FAQs

What is quinoa?

Quinoa is actually a seed, not a grain, but it’s often called a pseudo-grain. It’s classified as a whole grain and is a good source of protein and fiber. It comes in three colors- white, black and red. It’s also a good source of folate and iron.

It has more fiber than brown rice but has a similar nutty undertone as far as taste. You can learn more about quinoa here.

Should you rinse quinoa before cooking?

Quinoa seeds are coated in a natural substance called saponin which has a bitter taste. Some people are more sensitive to the taste than others. Simply rinsing the quinoa in a fine mesh strainer before cooking will remove saponin and eliminate the bitter taste.

What is risotto?

Traditional risotto is a rice dish made using a special kind of short-grain rice like arborio that can absorb a lot of liquid without becoming mushy. The natural starches in the rice are released while cooking as the liquid is absorbed and the rice is stirred making it nice and creamy.

Quinoa vs Risotto – Is Quinoa Healthier than Risotto?

Risotto is typically made from short-grain white rice. When you compare them nutritionally, quinoa has fewer carbs, twice the protein and about 5g more fiber than white rice.

Can you freeze quinoa risotto?

Yes! Simply cool your batch of quinoa risotto and portion as desired. You could freeze flat in Stasher bags or Ziploc bags to save storage space or use something like Souper Cubes. Transfer to the fridge overnight to thaw.

Creamy Quinoa Risotto

This gluten-free quinoa risotto is packed with veggies and full of flavor. It's a fun change from traditional risotto made with rice and only takes about 30 minutes to make.

Enjoy!
–Lindsay–

Healthy Homemade Microwave Popcorn

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Is popcorn good for you? It makes a great healthy snack! Here’s how to make healthy homemade microwave popcorn with just popcorn kernels and a paper lunch sack! A whole grain snack for older kids and adults and you can flavor it any way you want to!

Healthy Microwave Popcorn in a paper lunch sack

*Originally published 3/2013. Updated in 2020 & 2023*

Hi Friends!

I wanted to share this healthy microwave popcorn with you guys because it’s such a great snack option for older kids and adults. It’s important to note that popcorn is a choking hazard for younger kids, but my five-year-old and I have been enjoying it together lately. Let’s chat a little bit about popcorn:

Is Popcorn Healthy?

Yes! It can be. Did you know popcorn is a whole grain? It’s a great source of fiber and also contains several B vitamins and other nutrients like iron, magnesium and phosphorus.

microwave popcorn in a brown paper lunch sack

Is microwave popcorn a healthy snack?

For many years now, popcorn has been one of my favorite after-dinner snacks. I typically just eat it plain, but you can easily add whatever flavors you want after it’s popped. If you’re looking for a way to use up some of your popcorn, I’d definitely suggest my Sweet & Spicy Popcorn Snack Mix. Or for some flavored options, try this Spicy Ranch Popcorn or make up your own seasoning combo – try some nutritional yeast or cinnamon with a sprinkle of sugar. 

Is microwave popcorn bad for you?

While there’s nothing wrong with enjoying a bag of store-bought popcorn every once and a while, I want to show you guys just how easy it is to make your own. You may be familiar with making it at home in an air popper or on the stovetop, but did you know that all you need in order to skip the pre-packaged microwave bags is a jar of popcorn kernels and a brown paper lunch sack.

Have you tried making your own popcorn?

You guys, this is so easy! Here’s what you do:

Print

Healthy Microwave Popcorn

Healthy Microwave Popcorn in a paper lunch sack
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Make healthy microwave popcorn with just popcorn kernels and a paper lunch sack. Makes a great whole-grain snack for older kids and adults and you can flavor it any way you want to!

Ingredients

Scale

1/4 cup popcorn kernals

optional toppings: melted butter or oil, salt or other seasonings

Instructions

1. Measure out about 1/4 c popcorn kernals
2. Pour them into a paper lunch bag
3. Fold the top over several times and place in the microwave. Use the popcorn button and listen closely. When you hear the pops slow down to a couple seconds between pops, take it out.
4. Enjoy your popcorn! Season it if you wish.

Have you tried making your own popcorn? What are you waiting for?

What is the healthiest microwave popcorn to eat?

Healthiest popcorn brands

When choosing a brand of microwave popcorn from the store, I would look at things like:

  • Total fat and saturated fat – look for low levels of saturated fats
  • Sodium level – look for low amounts of sodium (less than 300mg per serving)
  • Avoid artificial flavorings
  • Try to find bags not lined with PFAS (Quinn is known for this)

Some brands to consider: Orville Redenbacher has an option made with avocado oil. Whole Foods has a store brand that’s just popcorn, no oil or salt. You could add your own after popping.

Healthy Microwave Popcorn

Make healthy microwave popcorn with just popcorn kernels and a paper lunch sack. Makes a great whole-grain snack for older kids and adults and you can flavor it any way you want to!

Let’s chat: Do you like popcorn? Plain or seasoned? What’s your favorite popcorn flavor combo?

Enjoy!
–Lindsay–

Best ALDI Healthy Snacks

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Looking for some of the best ALDI healthy snacks? Here are some top picks from a Registered Dietitian that both kids and adults will love.

best ALDI healthy snacks

Hi friends!

Welcome to the next post in our best of store-bought series! Here’s a look at some of the posts we’ve tackled previously.

If you’re looking for store-specific snacks check out:

For more item-specific options check out:

Today we’re sharing some of the best healthy snacks at ALDI. If you havea an ALDI near you, definitely take advantage! It is a hidden gem for some healthy and affordable options! Here are a few of our favorites.

As always, this is not an all-inclusive list and not everyone will agree with all the snacks on the list. When I’m looking for snacks for my family, I try to focus on options that have at least 2g of both protein and fiber, as well as ones that are lower in added sugar. I typically aim for 6g of added sugar or less per serving but do make exceptions, especially if they have some protein and fiber.

Best Healthy ALDI Snacks

healthy whole grains at ALDI

Healthy Whole Grains at ALDI

These whole-grain options are packed with fiber and some protein! Add your favorite cheese, deli meat, or nut butter to make a quick and easy sandwich, wrap, or waffle.

  • Specially Selected Small Batch Sourdough bread (3g protein, 1g fiber, 0g sugar)
  • L’oven Fresh 100% Whole Wheat Bread (3g protein, 2g fiber, 2g added sugar)
  • L’oven Fresh 12 Grain Bread (5g protein, 3g fiber, 2g added sugar
  • L’oven Whole Wheat Pitas (7g protein, 6g fiber, 1g added sugar)
  • Breakfast Best Protein Waffles (12g protein, 3g fiber, 6g sugar *5g added sugar)
best healthy chips and crackers at ALDI

Best Healthy Chips & Crackers at ALDI

These crunchy snacks are a great way to add some fiber (and protein!) to a healthy snack. Dip your chips in some hummus or add some cheese to your crackers. Pair popcorn with nuts and seeds for a simple and satisfying snack. The coconut crips pair great with some fruit and nut butter too!

  • Simply Nature Coconut Cashew Crisps (3g protein, 3g fiber, 6g sugar *4g added sugar)
  • Savoritz Cheddar Cheese Crisps-Gluten Free! (10g protein, 0g fiber, 0g sugar)
  • Savoritz Everything Almond Flour Crackers-Gluten Free! (7g protein, 2g fiber, 1g sugar)
  • Savoritz Woven Whole Wheat Crackers (2g protein, 3g fiber, 0g sugar)
  • Life GFree Sea Salt Brown Rice Crisps– Gluten Free! (2g protein, 3g fiber, <1g added sugar)
  • Simply Nature Sea Salt Popcorn (3g protein, 3g fiber, 0g sugar)
  • Simply Nature Black Bean Chips-Gluten Free! (5g protein, 5g fiber, <1g sugar)
  • Simply Nature Multigrain Tortilla Chips (2g protein, 2g fiber, <1g sugar)
  • Clancy’s Peanut Butter Pretzels (4g protein, 1g fiber, 2g sugar *1g added sugar)
Healthy dairy and dips at ALDI

Healthy Dairy and Dips at ALDI

These dairy and dip choices are a great way to spice up your snacks and add some protein! Add some granola to your yogurt or some fruit on top of cottage cheese for a fiber boost. Or dip veggies in some tzatziki sauce or hummus! Guacamole and Hummus are great vegan options if you want to give your snack time a twist. If you are in a pinch, Aldi’s snack packs are a great on-the-go choice packed with protein, fat, and fiber for a satisfying snack that will keep you full!

best ALDI cereals and granolas

Best ALDI Healthy Granolas & Cereals

These scrumptious granolas and cereals can be great for breakfast or a snack! Both granola and cereal go great with yogurt or even homemade trail mix. If you’re in a pinch a granola bar is an easy option, just be sure to watch out for added sugars!

  • Millville Cinamon Granola Crunch (2g protein, 2g fiber, 6g added sugar)
  • Elevation Pure and Simple Fruit and Nut Bars-Gluten Free & Vegan! (4g protein, 4g fiber, 18g sugar *0g added sugar)
  • Elevation Only Nuts & Sea Salt with Dark Chocolate (6g protein, 7g fiber, 6g sugar *5g added sugar)
  • Millville Crispy Oats (5g protein, 3g fiber, 0g sugar)
  • Simply Nature Ginger Cranberry Coconut Clusters (2g protein, 5g fiber, 4g sugar *3g added sugar)
  • Bear Naked Bites Honey Oat (3g protein, 6g fiber, 5g added sugar)
  • Millville Original Balance Multigrain Cereal – *8g added sugar, mix with lower sugar (4g protein, 3g fiber, 8g sugar)
nuts and seeds at ALDI

Nuts & Seeds

Nuts and seeds are a great and easy snack. You can add some dried fruit to make your own trail mix or sprinkle some on top of yogurt. Simple peanut butter and jelly is always a great choice too! If you’re on the go, the 100 calories snack packs are a great choice, just be sure to pair them with some fruit or veggies to make a satisfying snack that will keep you full!

  • Southern Grove 100 Calorie Almonds and Walnuts (3g protein, 2g fiber, 1g sugar)
  • Southern Grove Unwind Trail Mix + other varieties, look for low added sugar (4g protein, 2g fiber, 8g sugar *4g added sugar)
  • Southern Grove Seed & Raisin Trail Mix (5g protein, 2g fiber, 5g sugar)
  • Simply Nature Omega Trail Mix (5g protein, 2g fiber, 6g sugar *5g added sugar)
  • Simply Nature Peanut Butter (8g protein, 3g fiber, 2g sugar)
healthy protein snacks ALDI

Healthy Protein Snacks Aldi

Every well-rounded snack needs protein. It helps keep you full and provides your body energy. These high-protein snacks are great to add to a fiber-rich snack like crackers or veggies. You can even make a quick sandwich too. If you need a snack that is a little larger, Aldi has some great frozen meals too!

  • Simms Smoked Beef Biltong (16g protein, 0g fiber, 0g sugar)
  • Aldi Oven Classic Deli Sliced Turkey (13g protein, 0g fiber, 1g sugar)
  • Never Any! Chicken Breakfast Sausage (5g protein, 0g fiber, 3g added sugar)
  • Egglife Egg Wraps (5g protein, 0g fiber, 0g sugar)
  • Whole & Simple Southwestern Style Chicken Quinoa Bowl (16g protein, 8g fiber, 3g sugar)
  • Black Bean Salad (4g protein, 3g fiber, 3g sugar *1g added sugar)
  • Simply Nature Peppered Beef Jerky (9g protein, 0g fiber, 6g added sugar)
  • Simms Artisan Jerky Aloha Teriyaki (9g protein, 0g fiber, 7g sugar)

Hopefully this post has given you a few new ideas!

Looking for some of the best ALDI healthy snacks? Here are some top picks from a Registered Dietitian that both kids and adults will love.

Enjoy!
–Lindsay–

Best Healthy Snacks At Target

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Looking for the best healthy Target snacks? Here are some ideas from a Registered Dietitian for snacks both kids and adults will love.

Looking for the best healthy Target snacks? Here are some ideas from a Registered Dietitian for snacks both kids and adults will love.

Hi friends!

We’re back with the latest in our best of store-bought series! In case you missed any of the previous posts you can check them out below:

If you’re looking for store-specific snacks check out:

For more item-specific options check out:

Today, by popular request we’re tackling some of the best healthy snacks at Target. Target has come a long way with their food options in the past several years and there are tons of great snack options. Here are a few of our favorites.

As always, this is not an all-inclusive list and not everyone will agree with all the snacks on the list. When I’m looking for snacks for my family, I try to focus on options that have at least 2g of both protein and fiber, as well as ones that are lower in added sugar. I typically aim for 6g of added sugar or less per serving but do make exceptions, especially if the snack is also a good source of protein and fiber. I also look at the sodium content.

Healthy Snacks at Target

whole grain Target snacks

Whole Grain Target Snacks

These whole grain target snacks are full of fiber and contain some protein as well. Use the breads to pair with deli meat or nut butter to make a sandwich or a quick french toast. Try a waffle with peanut butter and jelly or even just pair a piece of toast with a glass of milk or some yogurt.

  • Nature’s Own 100% Whole Wheat Bread (3g protein, 2g fiber, 1g added sugar)
  • Dave’s Killer Bread Thin Sliced Good Seed (3g protein, 3g fiber, 2g added sugar)
  • Dr Praegers Veggie Brownie Littles (2g protein, 4g fiber, 4g sugar *3g added sugar)
  • Dave’s Killer Bread Thin Sliced White Done Right (2g protein, 1g fiber, 2g added sugar)
  • Kodiak Thick and Fluffy Blueberry Power Waffles (10g protein, 3g fiber, 7g sugar *5g added sugar)
  • Good & Gather Buttermilk Vanilla Protein Waffles (12g protein, 2g fiber, 6g sugar *5g added sugar)
  • Veggies Made Great Muffins (3g protein, 2g fiber, 10g sugar *7g added sugar)
  • Dave’s Killer Bread English Muffins (6g protein, 3g fiber, *2g added sugar)
  • Bobo’s Peanut Butter Chocolate Chip Bites (3g protein, 2g fiber, 8g sugar *7g added sugar)
best crunchy snacks at Target

Best Crunchy Snacks at Target

These crunchy snacks from Target good sources of protein and fiber and can easily be packed for outings or school snacks. Pair the crackers with your favorite dip or some sliced cheese or try adding popcorn to your favorite trailmix with some nuts and dried fruit.

  • Triscuits (2g protein, 4g fiber, 4g sugar *3g added sugar)
  • Skinny Pop Mini Popcorn Cakes (3g protein, 4g fiber, 0g sugar)
  • Harvest Snaps (5g protein, 4g fiber, 0g sugar)
  • Whisps Parmesan Cheese Crisps– 100% cheese (13g protein, 0g fiber, 0g sugar)
  • Moonshot Sourdough Sea Salt Crackers (3g protein, 2g fiber, 0g sugar)
  • Simple Mills Seed Flour Crackers (2g protein, 1g fiber, 0g sugar)
  • Cruncmaster Multiseed Crackers (3g protein, 2g fiber, <1g sugar)
  • Good and Gather Mini Sandwich Cheese Crackers (3g protein, <1g fiber, 3g sugar *2g added sugar)
  • Good & Gather Olive Oil & Himalayan Sea Salt Popcorn (2g protein, 4g fiber, 0g sugar)
  • Siete Grain Free Tortilla Chips (1g protein, 3g fiber, 1g sugar)
  • Skinny Pop Popcorn (2g protein, 3g fiber, 0g sugar)
  • Sunchips (2g protein, 2g fiber, 2g added sugar)
healthy dairy snacks at Target

Healthy Dairy Snacks At Target

Dairy snacks are high in protein and can easily be paired with another snack that has some fiber or healthy carbs. Try mixing plain yogurt with flavored to reduce the added sugar or serve plain yogurt topped with sweetened granola.

  • Dannon whole milk plain yogurt (6g protein, 0g fiber, 7g sugar)
  • Siggi’s yogurt (12 g protein, 0g fiber, 8g sugar *5g added sugar)
  • Oikos Triple Zero – stevia sweetened (15g protein, 0g fiber, 5g sugar)
  • Chobani Drinkable Yogurt (10g protein, <1g fiber, 15g sugar *7g added sugar)
  • Stonyfield Yogurt Pouches (5g protein, 0g fiber, 9g sugar *4g added sugar)
  • Sargento Colby Jack Cheese Sticks (5g protein, 0g fiber, 0g sugar)
  • Good & Gather String Cheese (7g protein, 0g fiber, 0g sugar)
  • Babybel Cheese Wheels (5g protein, 0g fiber, 0g sugar)
  • Annie’s Mac and Cheese (9g protein, 3g fiber, 7g sugar)
  • Gogoez  Squeez Yogurt (4g protein, 0g fiber, 14g sugar *8g added sugars)
Best Target Snacks - Dips & Spreads

Best Target Snacks – Dips & Spreads

Dips and spreads are a great way to make other snacks more appealing. Try dipping high fiber chips like Beanitos in guacamole, mixing PB2 into plain yogurt or dipping veggies into hummus.

  • PB2 (6g protein, 1g fiber, 2g sugar *1g added sugar)
  • Sabra Hummus-Gluten Free! (2g protein, 1g fiber, 0g sugar)
  • Good Food Avocado Mash (1g protein, 4g fiber, 0g sugar)
  • Good Foods Plant-Based Queso *other plant-based dips (2g protein, 1g fiber, 1g sugar)
  • Good & Gather Classic Guacamole (0g protein, 1g fiber, 0g sugar)
  • Good & Gather Crunchy Almond Butter (7g protein, 4g fiber, 1g sugar)
  • Good & Gather Organic Peanut Butter (8g protein, 3g fiber, 3g sugar)
target healthy snacks - frozen

Target Healthy Snacks – Frozen

If you need a bit of a larger snack, Target has a large selection of frozen meals, many of them plant-based, that are packed with protein and come in at around 300 calories.

  • Good & Gather Chicken and Veggie Potstickers (7g protein, 2g fiber, 2g sugar *<1g added sugar)
  • Purple Carrot Maple Chipotle Veggie Bowl-vegan! (11g protein, 9g fiber, 15g sugar *5g added sugar)
  • Tattooed Chef Buddha Bowl-vegan! (10g protein, 9g fiber, 6g sugar)
target fruit snacks

Target Fruit Snacks (and veggies!)

These are great for on-the-go snacks and increasing your fruit and vegetable intake! Just be sure to pair it with a protein source for a well-balanced and satisfying snack! Even better all these fruit and veggie snacks are gluten free and vegan.

  • Bare Cinnamon Apple Chips (<1g protein, 4g fiber, 20g sugar *0g added sugar)
  • Freeze-dried fruit (2g protein, 6g fiber, 15g sugar *0g added sugar)
  • Once Upon A Farm Dairy-Free Smoothie (3g protein, 2g fiber, 10g sugar)
  • Gogo Squeez Fruit and Veggies (<1g protein, 4g fiber, 10g sugar)
  • Good & Gather Fruit and Veggie Pouches (0g protein, 1g fiber, 8g sugar)
  • Good & Gather Fruit and Veggies Strips (0g protein, 1g fiber, 9g sugar *3g added sugar)
healthy granola and cereal snacks at Target

Healthy Granola and Cereal Snacks At Target

Cereal isn’t just for breakfast! It can make an excellent snack. Look for low sugar options like Kix, or try mixing half honey cereal with plain to cut the added sugar. Add granola to plain yogurt for a nice crunch and a touch of sweetness.

  • Heritage Flakes– Vegan (5g protein, 7g fiber, 5g added sugar)
  • Kashi Organic Toasted Honey or Plain Cheerios (4g protein, 6g fiber, 7g added sugar)
  • Kix (3g protein, 3g fiber, 4g added sugar)
  • KIND Oats and honey granola (2g protein, 2g fiber, 5g added sugar)
  • Purely Elizabeth Blueberry Hemp Granola (Nut Free & Gluten Free) – 7g added sugar *many flavors (3g protein, 2g fiber, 8g sugar)
  • Safe and Fair Cookie Dough Granola (Vegan & Gluten Free)- *6g added sugar (3g protein, 2g fiber, 7g sugar)
  • Good & Gather Granola Bites *8g added sugar (4g protein, 3g fiber, *8g added sugar)
  • Good & Gather Blueberry Flax Granola (3g protein, 2g fiber, 6g sugar *5g added sugar)
healthy granola bars at Target

Healthy Granola Bars

I try to stick to options with simple ingredients that have less than 6g of added sugar but those can be hard to find! Some bars have higher amounts of sugar that come from natural sources like dates and some are higher in sugar but also a good source of protein and fiber.

  • Clif Nut Butter Bars (7g protein, 3g fiber, 10g sugar *6g added sugar)
  • Larabar Minis (3g protein, 2g fiber, 8g sugar *2g added sugar)
  • KIND breakfast blueberry almond (3g protein, 3g fiber, 10g sugar *7g added sugar)
  • Mid Day Squares Brownie Batter-Vegan & Gluten Free (6g protein, 4g fiber, 4g sugar *3g added sugar)
  • Perfect Bars – 12g added sugar (15g protein, 4g fiber, 18g sugar *12g added sugar)
  • Made Good Granola Bars (2g protein, 2g fiber, 6g sugar *5g added sugar)
  • RX bars (12g protein, 5g fiber, 13g sugar *0g added sugar)
  • Larabar-Vegan & Gluten Free (3g protein, 3g fiber, 20g sugar *3g added sugar)
  • Good & Gather Date & Nut Bars (3g protein, 4g fiber, 21g sugar *0g added sugar)
  • Good & Gather Almond Coconut Nut Bars (4g protein, 7g fiber, 8g sugar *6g added sugar)
  • Jojos Dark Chocolate Peanut Butter Bites (6 protein, 3g fiber, 6g sugar *5g added sugar)
healthy nuts and seeds at target

Nuts and Seeds

Nuts and seeds and trail mix make great snacks. Eat them plain or pair with cheese and crackers. Try a pre-made trail mix or use plain nuts to make your own. Be aware of the portion size on the bag. Nuts and seeds can pack a lot of nutrients into a small amount!

  • Good & gather lightly salted nuts-Vegan! (5g protein, <1g fiber, 2g sugar)
  • Good & Gather Raw Mixed Nuts-Vegan! (5g protein, 2g fiber, 1g sugar)
  • Good & Gather Omega Trail Mix-Vegan! (4g protein, 2g fiber, 6g sugar *5g added sugar)
  • Good & Gather Thinly Dipped Dark Chocolate Almonds (5g protein, 3g fiber, 5g sugar *4g added sugar)
on the go snacks target

On The Go Snacks Target

While these pre-packaged snacks can be more expensive, they can also be great options in a pinch. Look for ones that have simple ingredients and a good combination of protein and fiber.

  • Crunckpak Snacker – apples, pretzels perfect bar (8g protein, 3g fiber, 11g sugar *5g added sugar)
  • P3 Portable Protein Pack (11g protein, 1g fiber, 1g sugar)
  • Oscar Meyer Natural turkey with cheese and crackers (15g protein, 3g fiber, <1g sugar)
  • Sabra Smart Snackers (Vegan) – pretzels and hummus (10g protein, 6g fiber, 2g sugar)
  • Good & Gather Pretzels with hummus (9g protein, 6g fiber, 3g sugar)
  • Good & Gather Quick Bites cheese nuts and dried fruit (8g protein, 2g fiber, 8g sugar *7g added sugar)
healthy protein snacks at Target

Healthy Protein Snacks at Target

Protein is the building block of any great snack. Here are some high-protein options you can pair with healthy fats or carbs for a balanced snack that will keep you full!

  • Applegate Turkey (11g protein, 0g fiber, 0g sugar)
  • Good & Gather Natural Roasted Turkey Breast (10g protein, 0g fiber, 1g sugar)
  • Good & gather Hard boiled eggs (6g protien, 0g fiber, 0g sugar)
  • Epic Bars (11g protein, 2g fiber, 0g sugar)
  • Country Archer Grass Fed Mini Beef Sticks (4g protein, 0g fiber, 0g sugar)
  • Pacific Foods Chicken Noodle Soup with Bone Broth (9g protein, 2g fiber, 9g sugar)
  • Good & Gather sweet & spicy chunk light tuna (14g protein, 1g fiber, 4g added sugar)

Gluten-Free Snacks Target

There are SO MANY great gluten-free snack options to choose from! Here are some of the snacks we listed above that are gluten-free:

  • Skinny Pop Mini Popcorn Cakes (3g protein, 4g fiber, 0g sugar)
  • Harvest Snaps (5g protein, 4g fiber, 0g sugar)
  • Whisps Parmesan Cheese Crisps– 100% cheese (13g protein, 0g fiber, 0g sugar)
  • Simple Mills Almond Flour Crackers (2g protein, 1g fiber, 0g sugar)
  • Good & Gather Olive Oil & Himalayan Sea Salt Popcorn (2g protein, 4g fiber, 0g sugar)
  • Siete Grain Free Tortilla Chips (1g protein, 3g fiber, 1g sugar)
  • Skinny Pop Popcorn (2g protein, 3g fiber, 0g sugar)
  • Good & Gather Raw Mixed Nuts (5g protein, 2g fiber, 1g sugar)
  • Larabar (3g protein, 3g fiber, 20g sugar *3g added sugar)
  • Good & Gather Date & Nut Bars (3g protein, 4g fiber, 21g sugar *0g added sugar)
  • Sabra Hummus (2g protein, 1g fiber, 0g sugar)
  • Good Food Avocado Mash (1g protein, 4g fiber, 0g sugar)
  • Good & Gather String Cheese (7g protein, 0g fiber, 0g sugar)

Vegan Snacks Target

There are also several vegan snacks at Target including many of the snacks mentioned in this post. Here are a few vegan snacks we wanted to highlight:

  • Sabra Smart Snackers – pretzels and hummus (10g protein, 6g fiber, 2g sugar)
  • Good & Gather Pretzels with hummus (9g protein, 6g fiber, 3g sugar)
  • Good & gather lightly salted nuts (5g protein, <1g fiber, 2g sugar)
  • Larabar Minis (3g protein, 2g fiber, 8g sugar *2g added sugar)
  • KIND breakfast blueberry almond (3g protein, 3g fiber, 10g sugar *7g added sugar)
  • Good & Gather Date & Nut Bars (3g protein, 4g fiber, 21g sugar *0g added sugar)
  • Good & Gather Raw Mixed Nuts (5g protein, 2g fiber, 1g sugar)
  • Good & Gather Omega Trail Mix (4g protein, 2g fiber, 6g sugar *5g added sugar)
  • Purple Carrot Maple Chipotle Veggie Bowl (11g protein, 9g fiber, 15g sugar *5g added sugar)
  • Tattooed Chef Buddha Bowl (10g protein, 9g fiber, 6g sugar)
  • Good Foods Plant-Based Queso *plus other plant-based dips (2g protein, 1g fiber, 1g sugar)
  • Once Upon A Farm Dairy-Free Smoothie (3g protein, 2g fiber, 10g sugar)

Hopefully this list gives you some new ideas!

Looking for the best healthy Target snacks? Here are some ideas from a Registered Dietitian for snacks both kids and adults will love.

Honey Bourbon Chicken (Marinade and Glaze)

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This Honey Bourbon Chicken Marinade is packed with flavor! Let it sit overnight, then turn the marinade into a sauce while you cook the chicken. 

honey bourbon chicken marinade and glaze

*Originally published 7/2016. Updated 4/2023*

Hi friends!

I can’t wait for you to try this honey bourbon chicken recipe. I first made this recipe way back in 2016. Since then I’ve tweaked it a bit and I’m really happy with how it turned out.

The best thing about this recipe is that it’s super easy and it can be used as both marinade and a sauce.

Honey Bourbon Chicken FAQs

How To Make An Easy Bourbon Chicken Sauce

From what I’ve seen, bourbon chicken sauce is usually made with brown sugar. My version uses honey so it’s saucier and less sticky.

This sauce combines honey with tamari or soy sauce (use tamari to make it gluten-free), plus ketchup, chicken broth, ginger, garlic and of course bourbon!

How To Make Honey Bourbon Chicken Glaze

So what exactly is the difference between a sauce and a glaze? The biggest difference is really that glaze is applied while cooking. For this recipe, the liquid can be turned into a sauce or glaze depending on your cooking method.

If you’re cooking on the stove top, add it at the end as a sauce. Or let it turn into a sauce while cooking in the crockpot. But if you’re cooking on the grill, brush it on while grilling as a glaze.

Can I Make Bourbon Chicken Grilled?

Summer is coming and that typically means lots of grilling. If you’d prefer more of a glaze, you can certainly use the sauce that way. Just leave the chicken breasts whole to marinade and throw them on the grill.

While they’re cooking, add the cornstarch to the liquid to thicken it, then brush it on the chicken halfway through cooking.

easy honey bourbon chicken

Can I Make Slow Cooker Honey Bourbon Chicken?

To make this recipe in the slow cooker, leave the chicken breasts whole. Add chicken and marinade ingredients except cornstarch to a bag and let marinate in the fridge overnight. Transfer chicken and marinade to crockpot with vegetables. Let cook on low for 6 hours.

Remove chicken to shred and add cornstarch + water to the sauce. Return chicken to crockpot and let it simmer on warm for 30 minutes to let the sauce thicken.

Can I make Instant Pot Honey Bourbon Chicken?

To make this recipe in the instant pot, you can either leave the chicken breasts whole and cook for 12-15 minutes depending on the thickness of the chicken breasts. Or you can cut it into bite-sized pieces and cook it for about 4 minutes, similar to my Instant Pot Peanut Noodles. When the pressure is released, stir in the mix of cornstarch and water and let thicken for a few minutes on the warm setting.

What can you substitute for bourbon in honey bourbon chicken?

If you don’t have bourbon on hand or don’t want to use it, try subbing apple juice!

How To Make Honey Bourbon Chicken

This recipe honestly couldn’t be easier.

  • Add chicken (whole breasts or diced) to a large ziploc bag.
  • Add remaining marinade ingredients (except cornstarch)
  • Marinate overnight.
  • Separate the chicken from the sauce and cook with vegetables in the crockpot, on the stove or on the grill.
  • Add cornstarch plus a little water to the marinade liquid. Bring to a boil then simmer for 10 minutes while is thickens.
  • Add to chicken as a sauce or glaze.

Best Honey Bourbon Marinade & Sauce Recipe

Here are your directions:

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Honey Bourbon Chicken

honey bourbon chicken
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★★★★★

5 from 1 review

This Honey Bourbon Chicken Marinade is packed with flavor! Let it sit overnight, then turn the marinade into a sauce while you cook the chicken. 

Ingredients

Scale
  • 1/3 cup tamari or soy sauce
  • 1/4 cup ketchup
  • 1/4 cup honey
  • 1/4 cup chicken broth
  • 1/4 cup bourbon (i used Jack Daniels)
  • 4 cloves garlic, minced
  • 2 Tbsp fresh ginger (grated, or use a paste like Garden Gourmet)
  • 1 Tbsp cornstarch
  • 1.5 pounds chicken
  • 3 cups diced mixed vegetables – i used carrots, broccoli and bell peppers.

Instructions

  1. Cut chicken into bite-sized pieces (for stovetop version).
  2. Place chicken in a large ziploc bag.
  3. Add remaining ingredients, except cornstarch, and place in the fridge to marinate for at least 4 hours, up to 24 hours.
  4. Pour marinade into a small sauce pan.
  5. Add chicken to a large skillet along with mixed vegetables over medium heat.
  6. While the chicken is cooking, add 1 Tbsp cornstarch mixed with 1 Tbsp water to the marinade. Bring to a boil and then reduce the heat and let it simmer for 10 minutes.
  7. Pour thickened sauce over chicken and vegetables and stir to combine.
  8. Serve over rice!

Notes

Before adding the sauce to the chicken, taste and adjust as needed. You can add a little extra honey or some hot sauce if desired.

To make this in the crockpot, leave the chicken breasts whole. Marinate, then transfer everything to the crockpot. Cook on low for 6 hours. Remove the chicken to shred and mix in the cornstarch + water. Add chicken back to the pot and let it simmer on warm for 15-30 minutes.

What to serve with honey bourbon chicken?

I think this chicken is best served over rice but you could use another grain like quinoa! If you want to make the chicken alone in the sauce, you could serve with a side of steamed or roasted vegetables to keep them separate from the sauce.

Or try serving with corn on the cobb, fruit salad or your favorite pasta salad!

This Honey Bourbon Chicken Marinade is packed with flavor! Let it sit overnight, then turn the marinade into a sauce while you cook the chicken. 

Enjoy!
–Lindsay–

Nut-Free Trail Mix

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This Nut-Free Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

This Nut-Free Toddler Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

*Originally published 6/2017. Updated 4/2023*

Hi Friends –

If you’re looking for a fun, kid-friendly snack idea, this nut-free trail mix is a must-try. My kids are huge snackers so I’m always trying to come up with new ideas for them to snack on at home as well as snacks to send to school.

Like so many classrooms nowadays, usually at least one of my kids requires nut-free snacks for school, which is why I created this nut-free trail mix.

If you need store-bought nut-free ideas, here’s The Ultimate List of Peanut-Free & Tree Nut-Free Packaged Snacks that I put together a couple of years ago. And here are 20 Nut-Free Snacks For Kids.

Why trail mix without nuts?

When I first created this nut-free trail mix, I did it for my toddler. At the time I was snacking on my personal favorite trail mix- a mix of peanuts, almonds, cashews, m&m’s and raisins, but never felt comfortable giving it to my toddler because of all the large nuts.

So I decided to create a kid-friendly trail mix for toddlers. One with only small pieces in it so I felt comfortable with him being able to eat it safely.

I also decided to make it nut-free so those of you in nut-free schools can use it too. Instead of nuts, I used pumpkin seeds and sunflower seeds. And, inspired by my friend Christina who made this kid-friendly granola recipe, I used dried blueberries instead of raisins as a fun way to change things up.

My kids love frozen wild blueberries and I’ve found that dried blueberries are a good alternative when I don’t want them walking around with their entire faces a nice shade of purple for the day – because nobody wants to fight the face-wiping battle more often than you have to, am I right?

Trail mix recipes for kids

Need more snack mix ideas? Try these (some with nuts, some without)

This Nut-Free Toddler Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

What are the green seeds in no nut trail mix

When I originally made this trail mix, I ordered several of my ingredients from Nuts.com. Despite the name, they sell a ton of things that aren’t nuts. I ordered the dried blueberries, the pumpkin seeds (these are the green seeds you may see in trail mix. They’re a good source of fiber and protein) and the chocolate-covered sunflower seeds (a fun change from m&ms…plus I love that they have ones that are naturally colored!) in this trail mix from them! Then I just added a couple of our favorite cereals – Rice Chex and Cheerios.

How To Make Nut-Free Trail Mix

Here are a couple of different options for your trail mix:

  • You can mix everything together straight out of the box. If you’re doing this, you might want to use cereals with a little more flavor (like Love Grown Polar Puffs, Cinnamon Chex, etc).
  • You can make it with just a little butter and cinnamon like I do.
  • You can add a little brown sugar for extra sweetness.
  • You could use plain sunflower seeds and add some chocolate chips.

If you’re looking for some other cereal ideas, here are some of my favorite Lower Sugar Cereals For Kids.

You could also get your favorite granola bars and cut them into cubes to add to your trail mix. Here are some healthy store-bought granola bars for kids.

This Nut-Free Toddler Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

I’ve found that my kids don’t love plain pepitas, but when I added a little butter and cinnamon, they eats everything in the trail mix no problem.

Here’s the recipe:

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Nut-Free Trail Mix Recipe

This nut-free Toddler-Friendly Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.
Print Recipe

★★★★★

5 from 1 review

This nut-free Toddler-Friendly Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

  • Author: Lindsay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes

Ingredients

Scale
  • 2 cups Rice Chex
  • 2 cups Cheerios
  • 3/4 cup pepitas
  • 2 Tbsp butter, melted
  • 1 tsp cinnamon
  • 1/2 cup chocolate covered sunflower seeds
  • 1/2 cup dried blueberries
  • 1 Tbsp brown sugar, optional

Instructions

Put cereals and pumpkin seeds in a large, microwave-safe bowl.
Pour butter in and stir well to coat.
Sprinkle in cinnamon (and sugar if using) while stirring.
Microwave 90 seconds. Stir.
Microwave an additional 90 seconds.
Spread on a baking sheet to cool.
When cool, add dried blueberries and sunflower seeds.
Portion into bags and enjoy for a snack!

Notes

Remember that the butter/cinnamon mixture is optional. Feel free to just combine cereals, seeds and blueberries and enjoy.

Customize with your favorite cereals!

I love having this option on hand as a trail mix (nut-free) for younger kids to eat when the adults and/or bigger kids are eating a version with nuts or bigger pieces.

I’ve also made a big batch of this nut-free trail mix to take on play dates and it’s always a hit!

Kids Trail Mix Nut Free

This Nut-Free Toddler Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

Enjoy!
–Lindsay–