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Summer Snack Ideas for Kids


Creamy Cucumber Dip

While the kids might be on vacation, the care and feeding of them is a never-ending job. Those long hot summer days, whether filled with a flurry of activity or lazy relaxation, require plenty of convenient, easy-to-eat, cooling foods to keep your crew energized, happy and hydrated. Here are some of my favorite foods to cool down and nourish my busy, sweaty kids.

Hand Fruits

Fresh, in-season fruit is the perfect ready-to-go food. Especially whole fruits, which need nothing more than a quick rinse (and probably a napkin if they’re as ripe and juicy as they should be!). Their refreshing goodness is one of the things that make them such a wonderful choice in summer, providing warm, growing bodies with nutrients as well as hydration. At my house, stone fruits (named for their pit) are some of the most coveted: apricots, peaches, plums, pluots, nectarines and cherries.

Growing up, there was a prolific plum tree in my yard, producing buckets of dark-skinned beauties and, in my mind, summer isn’t complete until you have plum juice running down to your elbows. We let fruit ripen on the counter, then store it in containers in the fridge so it’s chilled and ready-to-eat. Every summer I try to have my kids taste as many varieties as I can, always looking for the perfect peach or plum, and happily finding it over and over. Also, don’t forget those sweet jewels of summer: grapes and berries. Easy for little fingers to grab, while older ones eat them by the handfuls, nature’s candy tends to get sweeter and better as the temperature gets hotter and hotter.


Another array of choices and mouth-watering hydration options come to us in their own spherical package — melons. Go beyond the classic cantaloupe and try new varieties. I like to look for the ones with a strong scent that feel heavy for their size, thereby ensuring juiciness. I also like to seek out varieties with unusual names.

Unsure which kind of melon to choose? I always ask a produce team member for a sample or for what they recommend — they always seem to know which ones are the sweetest and most delicious. And, of course, don’t forget watermelons. With over 90% of their weight from water, not only are these hot weather essentials super nourishing and hydrating, but they also come in an assortment of varieties, sizes and even colors. My kids eat watermelon all summer long and still beg for more.

Summer Veggies

Green Pea Guacamole

Green Pea Guacamole

While fruit is the star of summer in my mind, summer vegetables are not to be missed : cucumber, summer squash, tomatoes, bell peppers, carrots and even radishes (I recommend the not too spicy ones for kids). Offer these to your kids whole and watch them polish off a tomato like it’s a peach (napkins definitely recommended). Or slice them up into dipping shapes to pair with a dip such as a Creamy Cucumber Dip, homeade hummus or black bean hummus, salsa (mind the spice!), or guacamole. Not only are these easy enough to make that your kids can help, but some of these recipes already have veggies in them too.

Alongside a favorite dip is a great way to introduce and welcome new kinds of vegetables too. Even greens and lettuces can show up. Feel free to give them new names too. When my son convinced himself that he didn’t like lettuce, he soon found “Romaine crunchies” making a regular appearance on his plate. And guess what? He liked them!

What are some of your family’s summer seasonal favorites for healthy snacking?

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Snack Girl says …

Great post! My favorite website for healthy snack ideas is http://www.snack-girl.com/

The Ganner says …

Good post. I'd feed my kids grapes, aka choking hazard, over fake food any day. It teaches them how to eat real food and not choke all at the same time. Valuable life skills. What's worth mentioning over a choking hazard is why majority of grapes sold anywhere are seedless. Don't underestimate the melon, powerhouse of high-spin, DNA wrapping H2O. Can't get that out of a tap or bottle.

Kathy says …

We love to eat the fresh fruits & veggies. My daughter (2 years old) will eat salad greens mixed with olive oil and a little salt. For all of us, I make an easy "trail" mix with Cascadian Farms O's cereal, Crispy Rice cereal and slivered almonds or peanuts, with Enjoy Life mini chocolate chips and sunflower seeds. Great for on the go! Also make homemade popsicles from organic fruit punch. Peanut butter on sliced apples with crispy rice on the peanut butter is a yummy treat too. The kids also love the little bamboo forks with cheese & turkey cubes. Would love to read more ideas!! My kids are always chowing down, so the more ideas the better. :)

Athena says …

Sounds great. The only thing I feel that must be added is that those grapes SHOULDN'T be eaten whole by the little kids. Some of these featured snacks can pose a choking hazard for the tots if not served correctly. Have a fun and safe summer.

Dave says …

Survival of the fittest. Assuming they have most of their teeth, let them eat a whole grape, for crying out loud. We're raising a generation of kids who can't do/experience anything on their own. How long can we chew their food for them? And yes, I do have a 3 year old myself.

Addie says …

I'm 13 and I wonder if these snacks apply to teenagers. Also, can you publish a back-to-school teen home-lunch food tip article, along with the kids one? Because I don't find the kid tips usable to teens who have home-lunches brought to school, because we have different nutrient requirements and we eat more food than kids do. So please think about it!

Bobby H says …

@Addie: These food snack suggestions are great for anyone, regardless of age. We will have more ideas and suggestions for teenagers (and college students) towards the end of the summer. Be on the lookout for our Back-to-School flier. You’ll find them in our stores by middle to late August. Here is a link to one of our blogs that has nutrition for teens. http://blog.wholefoodsmarket.com/2010/09/setting-positive-eating-habits-for-kids-teens/