Healthy Snacks for Kids and Adults
Snacking is vital to keeping us fueled up and ready to tackle even the busiest days. Healthy snacks – like blueberries – are the true heroes, helping us achieve multiple goals at once: fighting hanger, enjoying a treat and getting the nutrition we need.
Blueberries on their own make easy, healthy snacks – they’re nutritious, delicious and simple. To get a boost of blue, you just rinse and enjoy. No peeling or slicing. No muss, no fuss! If you’re looking for different healthy snack ideas to mix it up, check out these five blueberry recipes tailor-made for kids and adults. As a bonus, at the end we’ve also shared four easy snack ideas for those days on the go.
Nutritious Blueberries Make Healthy Snacks
Did you know that 80% of Americans don’t meet their recommended intake of fruit?1 Snacking with blueberries is a simple solution to boost your daily fruit intake and enjoy the health benefits.
One serving – a cup or handful of blueberries – contains just 80 calories. Each boost of blue also contains essential nutrients, including vitamin C, vitamin K, manganese, dietary fiber and phytonutrients called polyphenols, as well as anthocyanins, the compounds that give blueberries their blue color.
To dig a little deeper into those essential nutrients:
- Blueberries are a good source of dietary fiber and can help you to feel full faster.
- Fresh blueberries are a good source of vitamin C, an antioxidant that helps to support immunity.
- Fresh blueberries are an excellent source of manganese, which can help with energy production.
- Blueberries are an excellent source of vitamin K; vitamin K is important for blood clotting and healthy bones.
Blueberries Are Heart-Healthy, Too
Blueberries can improve heart health, when incorporated into a healthy eating plan. That’s why highbush blueberries are certified as heart-healthy through the American Heart Association® (AHA) Heart-Check Food Certification Program.
The AHA recommends eating an overall healthy dietary pattern that emphasizes a wide variety of fruits and vegetables, in conjunction with regular physical activity.2 Look for the Heart-Check mark to find foods, like blueberries, that have been certified by the AHA as heart-healthy.2 You can feel good about grabbing a boost of blue every day as an ingredient – and as healthy snacks, like these five crowd-pleasing, day-making recipes.
Healthy Snacks for Kids
Kids are champion snackers – and with these healthy snack ideas, when they’re craving sweet treats, you can serve up nutritious benefits.
Blueberry Parfait Pops
Blueberry Parfait Pops deliver cool, refreshing blueberry flavor with a tie-dye twist. You’ll love this mix of creamy (blueberries blended and swirled with honey and Greek yogurt) and crunchy (granola), bringing the best of all worlds to your freezer. These popsicles make healthy snacks for kids – or adults – and offer a great way to beat the heat. Enjoy any time of day as a yummy snack or complement to a meal!
Calories per serving: 100
Macro nutrients per serving:
| Protein | Fat | Carbs |
|---|---|---|
| 5g | 2g | 18g |
Triple Citrus Blueberry Frozen Yogurt Cups
A snack attack can happen anytime. Best to keep the freezer stocked with make-ahead, healthy snacks for kids like triple citrus blueberry frozen yogurt cups! No matter the temperature outside, you always have something cool and refreshing on hand. Triple citrus blueberry frozen yogurt cups are yummy treats for people of all ages and contain both calcium (49 mg) and vitamin C (4 mg).
Calories per serving: 90
Macro Nutrients per serving:
| Protein | Fat | Carbs |
|---|---|---|
| 5g | 2g | 17g |
Three Ingredient Blueberry Ice Cream
Blueberries, bananas and vanilla beans. That’s all you need for Three Ingredient Blueberry Ice Cream – one of our favorite healthy snack ideas and a refreshing treat to satisfy your sweet tooth all year long! It’s so simple, yet so delicious. And, you can serve it up to the whole family. This blueberry ice cream makes tasty, healthy snacks for kids you can feel good about sharing.
Calories per serving: 150
Macro Nutrients per serving:
| Protein | Fat | Carbs |
|---|---|---|
| 2g | 1g | 38g |
Best Healthy Snacks for Adults
When you’re in the mood to graze, you need treats to share, or you just need a pick-me-up – healthy snacks can save the day, anytime, anywhere.
Easy No-Bake Glazed Blueberry Oat Bars
You don’t need packaged bars. You’re a kitchen genius. And you’ll love these easy no-bake glazed blueberry oat bars! They’re one of our best healthy snacks and a good source of fiber. While they might seem more adult-friendly, these on-the-go treats appeal to many kids, too! Whip up easy no-bake glazed blueberry oat bars for your next road trip – or anytime, really. No occasion required.
Calories per serving: 90
Macro Nutrients per serving:
| Protein | Fat | Carbs |
|---|---|---|
| 2g | 3g | 15g |
Blueberry Yogurt Dip (pictured with snack board)
Blueberry Yogurt Dip offers endless potential for healthy snacks. This creamy, fruity dip is a purée of fresh or frozen blueberries, vanilla Greek yogurt, and honey. It takes center stage on any snack board – and tastes equally good with sweet or salty dippers. (The nutrition information above is for the dip only, so pick your dippers based on your nutrition needs.) Pro tip: watermelon and apple slices pair perfectly with this dip!
Calories per serving: 100
Macro Nutrients per serving:
| Protein | Fat | Carbs |
|---|---|---|
| 5g | 2g | 19g |
Bonus: Ideas for Easy Snacks
Sometimes, you just need easy snacks you can serve quickly or take on the go! While these recipes don’t fit all of the criteria to meet the definition of “healthy” per FDA guidelines, they still offer the nutritious benefits of blueberries and other ingredients.
No-Bake Blueberry Coconut Energy Balls
If you’ve got 5 minutes and a food processor, you can whip up No-Bake Blueberry Coconut Energy Balls as a make-ahead boost of blue for the week! Perfect for easy snacks on the go, the bite-sized energy balls are loaded with blueberry flavor. Roll them in chopped nuts for extra crunch, or dip in melted chocolate for a sweeter finish.
Calories per serving: 90
Macro Nutrients per serving:
| Protein | Fat | Carbs |
|---|---|---|
| 1g | 6g | 8g |
Blueberry Trail Mix
Snackable, packable Blueberry Trail Mix offers a delicious blend of sweet and savory flavors with a satisfying crunch. How often do you find the powers of blueberries and kale combined? This trail mix is simple to make and a simple choice, too. You’ll always want this tasty boost of blue on hand for easy snacks.
Calories per serving: 120
Macro Nutrients per serving:
| Protein | Fat | Carbs |
|---|---|---|
| 3g | 5g | 17g |
Blueberry Apple Mini Muffins
Blueberry Apple Mini Muffins make an anytime, anywhere treat, whether you’re in need of a quick breakfast, bite-sized brunch treats, or easy snacks. Warm cinnamon pairs deliciously with sweet apples, bringing the taste of fall to every season. For more variety, swap apples for other fruits and get a whole new, equally delicious boost of blue!
Calories per serving: 240
Macro Nutrients per serving:
| Protein | Fat | Carbs |
|---|---|---|
| 5g | 10g | 33g |
Low-Carb Bento Box
For tasty, easy snacks or meals on the go, you can’t beat this Low-Carb Bento Box with blueberries. It’s as fun to assemble (and photograph) as it is to eat, filling each compartment with sweet and savory treats. From rich salami to sweet-tart blueberries and crisp cucumber to crunchy almonds, all your senses will be satisfied with this delicious boost of blue.
Calories per serving: 610
Macro Nutrients per serving:
| Protein | Fat | Carbs |
|---|---|---|
| 24g | 49g | 20g |
More Blueberry Snack Recipes
Still dreaming up healthy snack ideas? For inspiration, we’ve got additional recipes – ranging from health-conscious staples to more indulgent treats – on the Snacks page in our recipe library. And, don’t forget to visit this site often for more boosts of blue throughout the year. You’ll find the latest blueberry health and nutrition information, recipes and hacks. We want to see how you’re snacking and enjoying blueberries as well – just tag your pics and social media posts with #boostofblue and @blueberries (Instagram, Facebook and Twitter) or @blueberrycouncil (TikTok).
1 U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. DietaryGuidelines.gov.
2 American Heart Association. 2021. The American Heart Association Diet and Lifestyle Recommendations.