Healthy Sneaky Snacks for the Picky Eater


If your kids are anything like mine, it can be tough to get them to eat healthy – especially snacks!  Over time I’ve tried several different nutritious recipes to find things my children will willingly eat. Below are my top four sneaky snacks for the picky eater!

“Applesauce” Smoothie (or “Superman Smoothie”)


Super-seeds:  Chia seeds, Flax seeds, Hemp seeds (seeds do NOT alter the mood!)
Green, leafy veggies (e.g. spinach, kale, broccoli)
Juice or Yogurt – choose their favorite flavor

Preparation and Directions

  • Make a big deal about the blender and how cool it is.  Make sure to tell them you are making “applesauce” (which is something they can relate to instead of a smoothie).
  • Wash and prepare fruit and veggies.
  • Place into blender.  Again, let the kids place in the green veggies. Compliment them on how grown-up they are for helping you cook.
  • Blend. Allow them to push the buttons if you feel comfortable with it.
  • Pour one cup out for your own “applesauce”. Don’t drink out of it yet, rather just make a big deal about how good it smells and how you can’t wait to eat it.
  • Make a big deal about how nice sharing is (you can’t stress sharing enough with little kids!) while you get a second cup for them.


Try to use an opaque cup with an opaque top and a straw. The less green they see, the more they will think “applesauce” until they are used to the greens.

Don’t be afraid to adjust the amount of ingredients if needed! The first time you make it, go heavy on their favorite sweet fruit and low on the greens.

Note:  We usually serve this with some wheat bread and fig preserve.

Boys help with the blender
My boys helping with the blender.

Oatmeal Balls (or “Optimus Prime Cookies”)


Oatmeal, cooked
Raw local honey
Super-seeds:  Chia seeds, Flax seeds, Hemp seeds (seeds do NOT alter the mood!)
Nut butter (such as peanut butter) – optional

Preparation and Directions

  • Roll all ingredients together into bite-sized balls. (Alternative, squish the balls into flat circles and call it “cookies”.)
  • Serve and enjoy!

Yogi Bear Yogurt


Super-seeds:  Chia seeds, Flax seeds, Hemp seeds (seeds do NOT alter the mood!)

Preparation and Directions

  • Serve your child the yogurt in a bowl.
  • Allow them to add their own granola and nuts, referring to them as “sprinkles”, “fairy dust”, “sparkles”… whatever gets their fancy.
  • Let them mix the pretend “potion” into their bowl.


Adults may want to add in the super-seeds themselves as they can be tiny.

Do not let children get so caught up in making this snack that they forget to eat it.  🙂

Ants on a Log


Banana (or celery stalk)
Nut butter (such as peanut butter)

Preparation and Directions

  • Unpeel the banana and cut in half longways (if using celery, cut stalk into manageable pieces your child can pick up and bite).
  • Spread the nut butter on the inside of the banana (or celery stalk).
  • Allow your child to place raisins in the peanut butter. The raisins are the “ants” crawling along the “log”.

How do you sneak healthy snacks to your picker eater?


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