Protein-Packed Backpack Snack Ideas

Mom offering protein-packed backpack snacks to kids

Snacks are an important part of daily eating. Whether it’s time in between classes, after school or during long periods away from the house, snacks are a simple way to help boost energy in between meals.

Download a print-friendly backpack snacks handout (available in English and Spanish).

In this article:

Building a healthy snack

The foods we choose to eat as snacks can affect how our minds and bodies feel.

  • Create a snack with foods from at least two different food groups
  • Aim for these general protein, fiber and carbohydrate snack recommendations for kids 9 years old and older:
    • 5+ grams of protein
    • 3+ grams of fiber
    • 20 to 30 grams of carbohydrates

Nutritional recommendations vary based on the age, sex and activity level of the child. If you are concerned about how much (or little) your child is eating, talk to a registered dietitian or your child’s pediatrician.

Try these protein-packed backpack snack ideas

The food items below are either from the pantry, are OK to be left out for a few hours, or frozen (if noted) and will thaw and be safe to eat by snack time.

Protein-packed backpack-friendly snack idea: woven wheat crackers with celery and peanut, nut or seed butter.

10 grams protein | 6 grams fiber | 27 grams carbohydrates

  • Woven wheat cracker: 3/4 cup
  • Nut/seed butter: 2 tablespoons
  • Celery: 2 stalks

Protein-packed, backpack-friendly snack idea: dry roasted edamame and snacking cucumbers.

14 grams protein | 6 grams fiber | 11 grams carbohydrates

  • Dry roasted edamame: 1/3 cup
  • Snacking cucumbers: 2 to 3 cucumbers

Protein-packed, backpack-friendly snack idea: mini bell peppers and chickpea puffs

5 grams protein | 7 grams fiber | 30 grams carbohydrates

  • Mini bell peppers: 3 to 4 peppers
  • Chickpea puffs: 1 cup

Protein-packed, backpack-friendly snack idea: carrots with a hummus cup and stick of cheese

12 grams protein | 6 grams fiber | 16 grams carbohydrates

  • Baby carrots: 1/2 cup
  • Hummus cup: 1 mini cup (packed frozen, thaws in 4 to 5 hours)
  • Cheese stick: 1 stick (packed frozen, thaws in about 2 hours)

Protein-packed, backpack-friendly snack idea: mixed berries, sunflower seeds and plain Greek yogurt

19 grams protein | 4 grams fiber | 15 grams carbohydrates

  • Plain Greek yogurt: 5.3-oz. individual cup (packed frozen, thaws in 4 to 5 hours)
  • Mixed berries: 1/2 cup (packed frozen)
  • Sunflower seeds: 1 tablespoon

Protein-packed backpack snack idea: slice of whole-wheat bread with nut/seed butter and an orange

6 grams protein | 6 grams fiber | 30 grams carbohydrates

  • Whole-wheat bread: 1 slice
  • Nut/seed butter: 1 tablespoon
  • Orange: 1 medium

Nutrition facts vary based on the serving size.

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