By Lindsey DeSoto, RDN
Finding back-to-school snacks that are nutritious, convenient, and kid-approved isn’t always easy. We asked our Compass Group registered dietitians and wellbeing leaders to share their favorite ideas for lunchboxes and after-school snacks. Here are seven of their top picks.
1. No-Bake Energy Bites
No-bake energy bites were one of the most popular picks from our dietitians. “My favorite RD-approved back-to-school snack is energy bites! Not only are they fun to make and endlessly customizable, but they also deliver the long-lasting energy we need to stay fueled and focused,” says Stephanie Dorfman, MS, RDN.
Shelby Rodriguez, MPH, RDN, says her daughter especially loves adding chocolate chips and chia seeds. Try it: Peanut Butter Energy Bites
2. Greek Yogurt Dip
Greek yogurt makes an easy dip that adds protein to snack time. Tori Campbell, MS, RD, mixes it with nut butter and mini chocolate chips to serve with apple slices.
Karen McCabe, MS, RDN, shares a nut-free version: “My kids love dipping apples in sunflower seed butter mixed with plain Greek yogurt. It is a fun, quick, and easy treat.”
You can also mix Greek yogurt with ranch seasoning for a savory dip. Serve it with sliced veggies or whole-grain crackers.
3. Apple Slices + Nut Butter
Kelly Hebert, RDN, recommends this combination because the nut butter provides protein while the apples add fiber, which can help keep energy levels steady throughout the day.
Megan Blick, MBA, RDN, uses sunflower seed butter for a nut-free option.
Pro tip: Blick squeezes a little lemon juice over sliced apples before packing to help keep them from browning.
4. Fruit With Tajín
Cut-up fruit is an easy snack on its own, but a little seasoning can make it more exciting.
“One of my favorite RD-approved snacks is cut-up fruit sprinkled with reduced-sodium Tajín. It is a great way to elevate the flavor of any fruit,” says Francisco Rivera, MS, RD.
Try it with watermelon, mango, pineapple, oranges, or apple slices.
5. Lunchbox Sushi
Heather Fitzgerrell, MS, RD, LDN, makes “lunchbox sushi” by rolling turkey, cheese, and cucumber in a small wrap, then slicing it into pinwheels.
“Kids love the novelty of rolling their own sushi-like wraps,” Fitzgerrell says. “The customizable nature keeps it fresh and interesting every time.”
6. Snack Plates
Snack plates are an easy way to offer a mix of foods without much prep. “After school when my kids are requesting a snack, I often prepare a snack plate for them to munch on together,” says Joanna Saba, RD. She includes sliced apples, cucumbers, carrots, cheese cubes or peanut butter, and crackers or baked chips to help keep them satisfied until dinner.
Adrienne Mountis-Bauer, MS, RD, CDN, likes filling bento-style containers with cheese, fresh or dried fruit, crunchy vegetables, and whole-grain crackers. She says offering a variety of foods can make snacks more enjoyable while helping to provide the nutrition of a balanced meal.
Emily Galvan, RDN, keeps it simple with pairings like whole-grain pretzels with hummus or Greek yogurt with fruit.
Nicole Becker, RDN, LD, likes classic combinations such as satsumas, string cheese, and frozen grapes for an easy, satisfying snack.
To make snack prep easier, Kallie Nichols, MS, RD, washes and stores fresh fruit after grocery shopping so it’s ready to pack or add to snack plates throughout the week. She also lets her kids choose which fruit goes into their lunch and snack boxes, which gives them more say in what they eat.
Try it: Build Your Own Bento Box
7. Grab-and-Go Snacks
Not every snack has to be homemade. Megan Huff, RDN, likes unsweetened applesauce pouches as an easy way to add fruit on busy days.
Amanda Loveless, MS, RD, likes roasted pea snacks for a crunchy option that provides plant-based protein and fiber.
Michelle Sadlowski, MS, RDN, adds cottage cheese with fruit for a sweeter option or pairs it with cucumber, avocado, and grape tomatoes for a savory snack.
When comparing packaged snacks, look for options with protein, fiber, or both for more staying power, and check the label for added sugar.
