Healthy Toddler/Kid Food & Snack Ideas

I was trying to put a list of food, cookbooks and resources together for some ideas to inspire me to make fresh, healthy real food for my toddler. Hope this helps anyone out there needing some inspiration and help. All of these foods are great for the entire family. There may be a few things that are better for an older toddler. You know your child. Be sure to not leave your child unattended while eating.


How much should my toddler eat?

The AAP recommends children eat 5-6 times per day. 3 meals and 2-3 snacks. But, many toddlers are not eating this much and that’s ok!! It’s just a rough guideline and not a rule.  If your child is not eating well at breakfast, lunch and dinner you can try removing some of the snacks to see if that helps. For instance, I typically do Breakfast, Lunch and Dinner and One snack. Every blue moon 2 snacks. I noticed my kids eat better that way. So pay attention to your child and his needs. And be sure to keep snack time healthy. A fresh fruit, veggie, unsweetened dried fruit, fresh juice, smoothie are all great choices. It’s best to avoid processed baby and toddler snacks that aren’t as nutritious as real food. This is especially important if they don’t eat a lot as it is. Their tummies may fill up on these types of snacks and you will notice that your child will begin to favor these types of snacks and may not want to eat his real food. Kids will eat what is in the house. If you keep a box of (insert favorite processed snack– crackers, chips, fruit snacks) in your house that is what they will want to eat! It’s best to save these things for special treats and hide these purchases so they can’t see them. Just offer them fresh whole foods, around the same time each day (to set a routine) and allow them to explore their food and eat as they please. Never force your child to eat. They will eat when they are hungry. Nursing and offering  a wide variety of foods to your toddler will fulfill many of the nutrients and vitamins he needs.

What should my toddler drink?

Breastmilk if you are still nursing and water! It’s best to avoid store-bought juices as these are just filled with sugar and aren’t nutritious at all. If you are no longer nursing you can offer some type of “mylk” of no more then 16-20oz total per day if you’d like, but it’s not a requirement. I never offered any kind of “substitute” after nursing but they enjoy non dairy milks at times. Your toddler can get all of his vitamins and nutrients from real foods. You can also read my post: Does my toddler need milk? for a comparison of milks as well as a list of food sources that your toddler can get the vitamins and nutrients  when going dairy free.  It’s best to purchase organic to avoid pesticides and GMO’s. If you are not able to purchase organic check out the Dirty Dozen List for the foods highest in pesticides and try to purchase those organic.

Helpful websites with Recipes:

Wholesome Toddler Food

Wholesome Baby Food

Incredible Smoothies

Books: (Click on picture to view and purchase)

The Family Cooks

Baby Led Weaning

Feeding The Whole Family

Organically Raised: Conscious Cooking for Babies and Toddlers

7-Day Green Smoothie Kickstart Guide


Super Baby Food

Ice Pop Joy


Fun in the kitchen:

Stainless Steel Popsicle Molds

Mini Ice Pop Molds

Silicone Popsicle Holders

Sandwich/fruit/veggie Cutters


Breakfast Ideas:

  • Breakfast Smoothie (This will be my go to meal because I can add fruits & veggies and it will be super healthy and delicious. Plus kids will love to drink it out of their straw sippy cup)
  • Banana Nice Cream
  • Smoothie Bowl
  • Acai Bowl
  • Oat Flour Pancakes (You can do blueberry, banana or even sweet potatoes in the mix)
  • Grain Free Coconut Flour Pancakes
  • Sweet Potato/Apple/Carrot Pancakes
  • Banana Oat Pancakes
  • Homemade Granola Bars
  • Zucchini Hash Browns
  •  Oatmeal Porridge with Fruit (I like Bobs Red Mill)
  • Coconut Yogurt with Fruit (You can add granola on top too)
  • Whole grain sprouted raisin toast with coconut butter & fresh fruit.
  • Sweet potato hash
  •  Omelet with veggies
  • Whole Grain Waffles with fruit topping
  •  Breakfast Sandwich (Sourdough bread, avocado)
  • Muesli
  • Fruit Salad
  • Millet Porridge Bowl
  • Quoina Porridge Bowl

Fruit toppings for Porridge & Yogurt (Puree the fruit or cut it up really tiny, then mix it in):

  • Prunes
  • Kiwi
  • Mango
  • Banana
  • Apricot
  • Peaches
  • Blueberries
  • Applesauce
  • Hemp Seeds
  • Chia Seeds
  • Raisins
  • Strawberries
  • Blackberries
  • Raspberries
  • Goji Berries


  • Fruit & Veggie Smoothie
  • Frozen Banana + Almond Butter “Milkshake”
  • Nut/seed Butter & Banana Sandwich (Nut butter of choice using sprouted ezekiel or sourdough bread)
  • Roasted or Steamed Veggies such as:

Butternut Squash
Sweet Potato
Green Beans
Sauteed Kale

  • Sweet potato fries with Avocado dip
  • Chopped Salad with shredded veggies and avocado.
  • Acai Bowl topped with hempseeds, shredded coconut, and fruit of choice.
  • Smoothie Bowls
  • Seaweed Avocado Bites (Seaweed + piece of avocado, roll and eat!)
  • Any fruit or veggie
  • Avocado Toast



  • Baked Potatoes with toppings
  • Sweet Potatoes with toppings or dip
  • Homemade Chili
  • Anything in a Slow Cooker (Perfect for those with little time)
  • Protein of choice with Rice +  Sweet Potatoes
  • Roasted veggies with Rice or Quoina
  • Mini  veggie “Meatloaf” Cupcakes with Mashed Sweet Potato on the side
  •  Butternut Squash Mac and “Cheese” using Quoina or Rice Pasta and vegan cheese or veggies.
  • Quick Sourdough or cauliflower crust Pizza with veggie toppings & or vegan cheese
  • Veggie Hamburger served with Homemade Sweet Potato Fries.
  • Whole grain tiny stars Pasta with homemade Tomato Sauce and veggies.
  • Whole grain or rice pasta with homemade tomato/veggie sauce
  • Veggies (Any kind!)
  • Avocado
  • Vegetable Soup
  • Cauliflower Crust Pizza
  • Coconut Lentil Rice with veggies
  • Lentil Soup
  • Black beans + Rice bowl with Avocado
  • Veggie Patties
  • Finely chopped salad with mashed avocado as a side dish
  • Ezekiel or Sprouted corn tortilla burritos with beans, rice, veggies.
  • Any kind of Soup


  • Bananas dipped in organic coconut yogurt (put stick in end and freeze)
  • Homemade fruit and veggie popsicles
  •  Whole Grain Sprouted Pita or Marys Crackers with Hummus or guacamole
  • Carrots + Hummus
  • Homemade Veggie Chips
  • Homemade Kale Chips
  • Little Duck Organics freeze dried fruits (At wholefoods)
  •  Celery with Nut Butter
  •  Whole Grain Bread with a Almond Butter
  • Fresh cut fruit
  • Homemade Graham Crackers
  •  Fruit and or Veggie Ice Pop
  • Prunes (my son loves these and pops them like candy!)
  • Raisins
  •  “Guacamole”: Nico loves avocado so I am always trying to mix it up: You can puree fruit or cut into small bites and mix in.
  • Vegan cheese Cubes (find the one with the best ingredients as possible)
  • Fresh Fruit
  • Raw Veggie sticks or shredded
  • Fruit Salad or Fruit Kabobs
  • Sweet potato fries
  • Homemade popcorn
  • Trail Mix
  • Homemade Fruit and Veggie Popsicles
  • Nuts
  • Seeds
  • Seaweed
  • Snack Balls
  • Unsweetened dried mango
  • Homemade granola bars

I will add more as I continue to find new ideas, recipes and inspiration.

check out my Starting solids post for more tips and recommendations.

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