1. Edamame

Edamame in the pod is a simple and highly portable addition to your snack table. The combination of color and protein in these little beans just can’t be beat. They’re also a super source of folate.

Take it Up a Notch: For an easy twist, try Roasted Edamame Pop’ems. Toss shelled edamame beans with olive oil and kosher salt and roast them up for a super satisfying snack. They’re best served warm, straight out of the oven.

roasted edamame

Photo courtesy of Chris Chowaniec

2. Carrots + Hummus

Give your snack table a bit of crunch with carrots and pair them with a healthy, protein-packed dip like hummus.

Take it Up a Notch: Use rainbow carrots, when you can find them, for an extra boost of color. It’s also super easy to make your own hummus, and the flavor can’t be beat. Make a trio of colorful dips—roasted garlic, sweet pea and roasted red pepper—and have fun dipping your colors. Healthy Homemade Hummus, a recipe in my new book, is an easy place to start.


Photo courtesy of Chris Chowaniec

3. Ants on a Log

Seeds and nuts are packed with healthy fats. Try Ants on a Log—a perennial kids’ favorite and an easy way to combine a no-fail snack food like celery with a healthy spread like sunflower butter. This is a great option for kids with nut allergies. Spread a little sunflower butter in the channel of the celery and dot with raisins, cranberries or dried cherries.

Chow Town Ants On A Log

Photo courtesy of Chris Chowaniec

4. No Bake Oatmeal Cookies

Another easy way to enjoy nut-free sunflower butter is with No Bake Oatmeal Cookies—perfect for parties. Roll them in shredded unsweetened coconut to create snowball cookies, or press a small piece of dried fruit into the center to turn them into thumbprint cookies. Bonus: they can double as a lunchbox treat the next day.

oatmeal cookies

Photo courtesy of Jennifer Tyler Lee

5. Super Food Smoothies

Ditch the juice boxes and soda for a healthier treat: smoothies! Blend together equal portions of fruit, yogurt and freshly squeezed juice or milk and serve your smoothies up in small cups with colorful straws. Our current favorite is the Blueberry Blast Smoothie from my new book, The 52 New Foods Challenge. Store extras in glass mason jars in your fridge, making it easy to refill your sippers.

Take it Up a Notch: Give smoothies a boost of protein with Greek yogurt. Compared to regular yogurt, Greek yogurt boasts nearly double the protein power. Ready for more? Toss in a tablespoon of flaxseed meal for a healthy shot of Omega-3s.


Photo courtesy of Chris Chowaniec

6. Popcorn

Popcorn is a kids’ party favorite! It’s a more nutritious choice than pretzels because it offers a little bit of fiber. Just be sure to pair popcorn with a protein, like cheese sticks, to balance things out.

Chow Town Popcorn

Photo courtesy of Chris Chowaniec

7. Cheese Sticks

Super easy + a good source of protein, cheese sticks are a staple at our snack table. Choose rBST-free, organically certified dairy products when you can, to avoid potentially harmful hormones.

Chow Town Cheese

Photo courtesy of Chris Chowaniec

8. Sandwich Pops

Sandwich Pops are another fun way to enjoy a protein paired with a colorful fruit or veggie. Serve a combo of grapes, cheese and whole grain crusty bread cubes on small skewers for bite-size snacks.

Chow Town Sandwich Pops

Photo courtesy of Chris Chowaniec

 9. Granola Bars

Granola bars are a good way to work nuts and seeds onto your snack table. If you buy them in the box, be sure you can identify all of the ingredients on the label (and sugar isn’t one of the first five).

Take it Up a Notch: Save on your snack table by making your own granola bars at home. Homemade Power Bars are delicious, easy to make, and cost a fraction of bars in the box.

Chow Town Popcorn

Photo courtesy of Chris Chowaniec

10. Yogurt Popsicles

Fresh fruit and yogurt paired in ice-pops are a delicious finish to your birthday snack celebration. Keep ‘em on ice, in a big bowl, for everyone to grab and go.

Take it Up a Notch: Create your own rocket pops! Pour your super food smoothie mix into ice-pop molds and freeze for a simple homemade treat.

yogurt popsicles

Photo courtesy of Jennifer Tyler Lee

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