School is back in full swing and if your household is anything like ours, the weeknight routine is ‘clean up the chaos from the day and prep lunches for the morning.

A few days ago I stood staring into the fridge in search of new snack options and remembered the list that I shared last spring.  I’ve expanded it with some new ideas and I’m sharing it again in case you have also been on the hunt for some fresh, school friendly snacks & lunches.

Happy October!


Whole Food, Nut-Free School & Daycare Snacks

Fruit: Apples, Oranges, Bananas, Pears, Tangerines, Peaches, Berries, Pineapple, Watermelon, Cantaloupe, Avocado.

+ Cheese.

Fruit combos: Orange pieces, avocado & sunflower seeds; Apples & cinnamon; Berries & bananas; Sliced Apple with Sunbutter or make your own Sunflower Seed Butter (*omit sugar from this recipe).

Veggies. Baked, Steamed or Raw: Peppers, Cucumber, Snap Peas, Celery, Carrots, Cherry Tomatoes, etc.

+ Hummus, Boiled eggs, or Tuna/Salmon salad.

Veggie combos: Steamed broccoli and carrots with light olive oil drizzle; Chopped Cucumber, Cherry Tomatoes & Avocado; Snap peas, Peppers & Carrots with Hummus.

Smoothies/Green Drinks. Try frozen berries or mango, banana, spinach/kale, avocado, hemp/pumpkin seeds, cinnamon, full fat greek yogurt & water.  Send in insulated thermos with a straw (we use this brand).

Experiment with fruit/greens/seed combos.  *Buy bananas and avocados on sale, ripen, chop & freeze for use in smoothies.

Kefir.  My kids love this stuff.  Similar in taste to yogurt, kefir is a fermented milk drink.  I add it to the kids’ smoothies, or send it in lunches with cinnamon for snack or complement to lunch.

Meat Wraps: Thinly sliced roasted or steamed meat filled with hummus & avocado and rolled together, pinned with a toothpick (try turkey or chicken). Steam chicken on Sunday and use for wraps/snack bites throughout the week.

Yogurt Cups. Full Fat Yogurt + fruit + granola/oats + hemp, pumpkin or sunflower seeds, in a thermos or glass mason jar.

WholeFood Muffins. Our favourite Nut Free Muffin Recipe; Or replace sugar with apple sauce, bananas, coconut milk in your favourite recipes.

Leftover Pumpkin Pancakes or Banana Pancakes. Send plain or with Sunbutter + Chia Seed Jam or Fruit.

Meat or Tofu Kabobs: Roasted Chicken/Tofu, Mozzarella, Tomato + Basil

Mini sandwiches: Tuna/Salmon salad, Cheese, Hummus, Tahini or Sunbutter spread and fruit or “Chia jam”, Turkey, Avocado & Tomato.

Rice or Corn Cakes, or WholeFood Crackers. Add Cheese, Sunbutter, hummus, etc. Try Lundburg Tamari Seaweed Rice Cakes or Mary’s Best Crackers.

Leftover Brown Rice Sushi.

Cheese quesadillas, flour or corn, with home made salsa (tomatoes, cilantro and lime in the blender), or toppings of choice.

Wraps cut up as pinwheels. Pesto/cheese/turkey or whipped cream cheese/cranberry/ turkey, or ham/mustard/cheddar.

Mini frittatas. Bake in mini- cupcake pan: eggs, cheese, spinach, cilantro…

Chickpea Hemp SnacksCreamy, delicious and simple!  Give them a try!

Quinoa Banana Bread   Filling and delicious!

Nut Free Whole Food Oatmeal Cookies. Great school snacks or breakfast option on the road.

Nut-Free Granola Bars. *Omit sugar, add more apple sauce and an extra banana. Experiment with a variety of seeds and dried fruit.

Cloud9 Gluten Free Granola bar recipe *with Stewed Dates for Sweetening vs. using sugar/honey.

Roasted Seaweed Snacks

Roasted Chickpea Snacks (Sea Salt Variety by The GoodBean) Or Choose your spicing and Make Your Own.

Popcorn with Sea Salt & Favourite Spices, or Nutritional Yeast

Puffed Kamut or Millet, Raisins & Sunflower or Pumpkin seeds

Popsicles Ok fine, this is an after school snack, but if you haven’t tried making our Whole Food popsicles yet – Jefferson says: try them!  They are delicious… a special spring/summer treat!

And For Lunch?  Leftovers!

Leftovers in a thermos.  This is our go-to option for daily lunches.  Typically lentils, fish or meat, mixed with baked veggies + rice, quinoa or sweet potatoes.  Sometimes leftover soups, chilis, or grain salads.