Find easy, yummy, and nutritious iron-rich snacks to share with the kids—from muffins and no-bake treats to smoothies and dips!
Iron is an important nutrient some kids may fall short on, so including iron-rich foods for kids in their daily routine is a great idea. And thankfully, this list of toddler snacks makes it even easier to do!
Quick Look: Iron-Rich Snacks
- Prep Time: 10 minutes
- Cook Time: varies
- Total Time: varies
- Servings: 6-8
- Flavor Profile: Variety of flavors and textures to please a range of eaters
- Difficulty: Easy, perfect for everyday toddler snacks
- Why to Make: These recipes are yummy, nutritious, and rich in iron.
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Table of Contents
- Quick Look: Iron-Rich Snacks
- Why These Recipes Work
- Apple Oatmeal Bars
- Banana Oatmeal Breakfast Cookies
- Cereal Bars
- Chickpea Blondies
- Chickpea Cookie Dough
- Soft Roasted Chickpeas
- Double Chocolate Muffins
- Oatmeal Cups
- Peach Smoothie
- Peanut Butter Crackers
- Peanut Butter Yogurt
- Pumpkin Oatmeal Bread
- Pumpkin Protein Balls
- Pumpkin Protein Muffins
- Strawberry Juice
- Chickpea Fritters
- Best Tips for Success
You’ll find easy recipes for bars, no-bake snacks, toddler smoothies, energy bites, juice, and more. My goal is to offer a range of options to please a variety of eaters—while still making the effort and time involved easy for you!
Why These Recipes Work
Each iron-rich snack here has a minimum of 1-2 milligrams of iron per serving to offer an easy way to add in iron throughout the day. (For context, toddlers from 1 to 3 years old need 7 mg/day of iron. Kids from 4 to 8 need 10 mg/day.)
You can also offer leftovers for snack. Try my Baked Chicken Meatballs, Lentil Sauce for Pasta, Lentil Patties, Baked Tofu, and Italian Chicken Cutlets.
Apple Oatmeal Bars
Double apple flavor plus the nutrition of a bowl of Apple Cinnamon Oatmeal makes these bars one of our favorites!
Banana Oatmeal Breakfast Cookies
Whether you’re looking for a make-ahead breakfast or a healthy snack option, these fit the bill. They are easy to make, take about 30 minutes, and are packed with nutrients.
Cereal Bars
These Cereal Bars are a fast iron-rich food for kids that also stay crispy during storage—so you can have a homemade toddler snack on hand all week!
Chickpea Blondies
Made with a nutritious, yet simple ingredient list, these are a favorite dessert to share. The chickpeas blend right in, adding a nutritious base to the recipe!
Chickpea Cookie Dough
The chickpeas blend right in, and it’s safe to eat raw, has lower added sugars, and is such a yummy treat that stores well for weeks!
Soft Roasted Chickpeas
These are soft roasted, to ensure they’re easy for the kids to chew, and they have a sweet-salty flavor that’s super yummy.
Double Chocolate Muffins
With a nutritious base of yogurt and basic pantry ingredients, this recipe is easy to stir together and bakes up in less than 20 minutes. The resulting muffins are tender, fluffy, and super chocolatey!
Oatmeal Cups
These are one of my favorite oatmeal recipes for kids and they’re also a yummy iron-rich food for kids, too. We love these best slightly warmed with butter and maple syrup, but they are also yummy cold or at room temperature—plain!
Peach Smoothie
This is so seriously refreshing and comes together in under 5 minutes. It’s nutritious, naturally sweet, and easy to adjust for the ingredients you prefer and have on hand.
Peanut Butter Crackers
Once baked and cooled, these Peanut Butter Crackers last for weeks in an airtight container so you won’t have to worry about eating them all immediately…though you might not have that issue since they are so yummy!
Peanut Butter Yogurt
With a simple stir-together method, this Peanut Butter Yogurt is low in added sugar and high in nutrients. It’s also a great way to serve peanuts to babies and toddlers as a yummy breakfast or snack.
Pumpkin Oatmeal Bread
The moisture in a can of pumpkin puree is combined with whole-grain flour and rolled oats, creating a more nutritious pumpkin bread with the classic flavor you crave. The one-bowl method is easy for parents, too!
Pumpkin Protein Balls
A combination of pumpkin puree, almond butter, and honey provides enough binding to hold together the oat flour, protein powder, and optional seeds. Which means you can make a no-bake snack in minutes—no fuss required.
Pumpkin Protein Muffins
You can make the muffins, which have nutrition from affordable and accessible ingredients including Greek yogurt and almond butter, when you have time and enjoy them throughout the week. They stay fluffy and yummy during storage.
Strawberry Juice
Use this easy method to make fresh, delicious Strawberry Juice in just 5 minutes without a juicer.
Chickpea Fritters
Savory with flavors similar to falafel, these are a yummy snack to share.
Best Tips for Success
- My favorite iron-rich recipes for kids include my Spinach Muffins, Extra-Veggie Baby Pasta, Oatmeal Bars, Meatballs, Chicken Puree, Butter Chicken, Chicken Tacos, and Spinach Eggs.
- Check out iron-rich foods for kids for more information.
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