Achieve wellness, one bite at a time

Category: Snacks for Kids

3 Seed Chunky Almond Butter Granola

3 Seed Chunky Almond Butter Granola

Almond butter chunky
Rosanne Walsh

3 Seed Chunky Almond Butter Granola

Crunchy, gluten-free clusters with nuts, seeds, coconut, chewy raisins, and a touch of maple and date syrup. Pair with greek yogurt for a balanced, breakfast high in protein and nutrient density. .
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Servings: 24
Course: Breakfast, Snack
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 3 cups Bob’s Red Mill Gluten Free Protein Oats
  • ½ cup chopped almonds
  • ½ cup chopped pecans
  • ½ cup chopped walnuts
  • ⅓ cup hemp hearts
  • ⅓ cup chia seeds
  • ⅓ cup pumpkin seeds
  • ⅓ cup sunflower seeds
  • ⅓ cup unsweetened shredded coconut
  • ½ cup chopped pitted dates
  • ½ cup golden raisins
  • 1 teaspoon pumpkin pie spice
  • ⅓ cup unsweetened almond butter
  • ½ cup pure maple syrup
  • 2 tablespoons date syrup
  • ⅓ cup olive oil
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon Maldon sea salt flakes

Method
 

  1. Preheat to 325°F. Line two large, rimmed baking sheets with parchment paper.
  2. Mix the dry ingredients. Combine the oats, nuts, hemp hearts, chia seeds, pumpkin seeds, sunflower seeds, coconut, and pumpkin pie spice. Reserve the dates and raisins until after baking to keep them chewy.
  3. Mix the wet ingredients. Whisk the almond butter, maple syrup, date syrup, olive oil, and vanilla until smooth. Warm gently if needed.
  4. Combine. Pour the wet mixture over the dry ingredients and stir until thoroughly coated.
  5. Press firmly. Divide between the baking sheets and press into compact, even layers about ¼–½ inch thick. Sprinkle with Maldon flakes.
  6. Bake for 30–40 minutes. Rotate the pans and switch racks halfway through. Begin checking at 25 minutes; remove when golden and fragrant. Avoid stirring to preserve large clusters.
  7. Cool completely. Leave undisturbed for 45–60 minutes, or until completely cool. Break into chunks, then gently mix in the chopped dates and raisins.
  8. Store. Transfer to an airtight container. Keep at room temperature for up to 2 weeks or freeze for up to 3 months.

Notes

Estimated nutrition per serving
One serving = 1/3 cup 

Estimated Nutrition Facts — ⅓ Cup

Nutrient
 Amount
Calories
 220 kcal
Total Fat
 13 g
Saturated Fat
 2.5 g
Total Carbohydrates
 23 g
Dietary Fiber
 4 g
Total Sugars
 10 g
Added Sugars
 7 g
Protein
 6 g
Sodium
 45 mg
Healthy Oat, Nut & Seed Breakfast Cookies

Healthy Oat, Nut & Seed Breakfast Cookies

Healthy Oat, Nut & Seed Breakfast Cookies

Skip the overly sweet, low-fiber packaged snack bars and try these wholesome, nutrient-dense breakfast cookies instead!
Made with rolled oats, almonds, walnuts, pumpkin seeds, and naturally sweet dates and banana, these cookies offer a delicious combination of fiber, healthy fats, and satisfying crunch. Unlike many conventional snack bars, they contain no refined flour and rely primarily on fruit for sweetness.
They're perfect for busy mornings, lunchboxes, after-school snacks, or a little fuel before a workout.
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Servings: 15 Cookies
Course: baked goods, Breakfast, Dessert, Snack
Ingredients Method Notes

Ingredients
  

  • 1½ cups old-fashioned rolled oats
  • 2 tablespoons pumpkin seeds pepitas
  • 1 tablespoon ground flaxseed
  • ¼ cup chopped almonds
  • ¼ cup chopped walnuts
  • ⅓ cup plus 1 tablespoon chopped dates
  • ½ teaspoon ground cinnamon
  • ½ tablespoon chia seeds
  • ¼ cup natural peanut butter
  • 1 medium ripe banana mashed
  • 1 tablespoon honey
  • ¼ teaspoon fine sea salt

Method
 

  1. Preheat the oven. Set oven to 350°F (175°C). Line a baking sheet with parchment paper.
  2. Combine dry ingredients. In a large mixing bowl, stir together the rolled oats, pumpkin seeds, ground flaxseed, almonds, walnuts, chopped dates, cinnamon, chia seeds, and salt.
  3. Mix wet ingredients. In a separate bowl, combine the mashed banana, peanut butter, and honey until smooth.
  4. Combine. Add the wet mixture to the dry ingredients and stir thoroughly until everything is evenly coated.
  5. Shape the cookies. Divide the mixture into 15 portions. Roll each portion into a ball, place on the baking sheet, and gently flatten into a round cookie approximately ½ inch thick. Press firmly to help the cookies hold together.
  6. Bake. Bake for approximately 15 minutes, until the edges are lightly golden.
  7. Cool completely. Allow the cookies to cool on the baking sheet before transferring. They’ll become firmer as they cool.

Notes

Per cookie, based on 15 cookies
Calories: 125 kcal
Protein: 4 g
Carbohydrates: 18 g
Fiber: 3 g
Fat: 6 g
Zucchini + Chocolate Chip Mini Loaves

Zucchini + Chocolate Chip Mini Loaves

Zucchini + Chocolate Chip Mini Loaves

These naturally sweetened zucchini loaves combine oat flour and almond flour with walnuts and chocolate chips for a satisfying, nutrient-dense snack or breakfast. They're naturally gluten-free when made with certified gluten-free oat flour.
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Course: Breakfast, Snack
Ingredients Method Notes

Ingredients
  

  • * 1 cup shredded zucchini excess moisture squeezed out
  • * 1/3 cup pure maple syrup or honey
  • * 2 eggs
  • * 1/4 cup EVOO
  • * 3 tablespoons coconut cashew milk
  • * 1 teaspoon vanilla extract
  • * 1 cup oat flour
  • * 1 cup finely blanched almond flour
  • * 1 teaspoon baking soda
  • * 1 teaspoon cinnamon
  • * 1/4 teaspoon salt
  • * 1/3 cup chopped walnuts
  • * 1/3 cup dark chocolate chips

Method
 

  1. Preheat the oven to 350°F. Spray a mini loaf sheet pan with avocado oil
  2. Shred the zucchini and measure 1 cup- squeeze well to remove excess moisture.
  3. Add the zucchini to a large bowl. Add the maple syrup, eggs, olive oil, coconut cashew milk and vanilla. Stir until well combined.
  4. Add the oat + almond flours, baking soda, cinnamon and salt to the wet ingredients. Mix just until combined.
  5. Fold in the walnuts and chocolate chips.
  6. Divide batter evenly within the mini loaf pan. Sprinkle some chopped walnuts over the tops.
  7. Bake for 30 minutes, or until a toothpick inserted into the center comes out clean.
  8. Allow to cool in the pan for about 5 minutes before transferring them to a wire rack to finish cooling.

Notes

Serving size: ½ mini loaf
12 servings per recipe
Nutrition Per serving
Calories ~205
Total Fat ~14 g
Saturated Fat ~2.5 g
Total Carbohydrate ~18 g
Dietary Fiber ~2.5 g
Net Carbohydrate ~15.5 g
Total Sugars ~9 g
Protein ~5 g
Brownie Balls

Brownie Balls

I just can’t keep these in stock, so the recipe is on repeat in my kitchen. To any mom of a growing teen: perfect energy and nutrient dense snack for in between school and sports when they want something that tastes good and will give them some fuel to power through until dinner. Ingredients are easy to keep stocked in the pantry and the balls don’t take long to make – just need a good blender or food processor- Vitamix is what I use. You may sneak a few and here in there when craving a sweet without the wheat.

Brownie Balls

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Course: Snack
Ingredients Method

Ingredients
  

  • 2 cups pitted dates
  • 1/2 cup nut butter of choice
  • 1 1/2 cup old fashioned rolled oats
  • 6 tablespoons dark chocolate chips
  • 2 tablespoon chia seeds
  • 1/4 teaspoon kosher salt
  • 6 tablespoons cocoa powder
  • 1 tablespoon MCT oil

Method
 

  1. Place the dates in the bowl of a food processor fitted with a steel blade or high speed blender like a Vitamin
  2. Pulse until the dates break into small bits and form a ball
  3. Add the MCT oil, oats, cocoa, nut butter, chocolate chips, chia seeds, and salt.
  4. Pulse until mixture is smooth.
  5. At this point, the dough will look like crumbs, but when you scoop into your hand and press to roll it into a ball, it should hold together
  6. Roll into balls and store in the fridge or freezer
Apple “Donut” Slices

Apple “Donut” Slices

Apple “donut” slices – naturally sweet, high in fiber, and fun activity for the kids when you break out the cookie cutters. Layer on some nut or seed butter and some sprinkles and you have a nutrient dense and tasty snack. Tip: when eating fruit try combining with a little fat and protein (this combo fits the bill). This macronutrient combination slows down the rate with which the natural sugars are absorbed into the blood stream and thereby promoting satiety and prolonged energy balance… plus it’s delish.