Back to School Snacks That Won't Get Skipped

Back-to-school mode is in full swing, and let’s be honest, snack time often gets forgotten. Between early mornings, jam-packed schedules, after-school sports, and homework, snacks can end up half-eaten, eaten in the car, or skipped entirely.

But snacks are actually a secret weapon. Even though they’re smaller than your average main meal, they help keep kids fuelled, focused, and ready for whatever the day throws at them. Skip them, and suddenly tummies are rumbling, energy dips, and concentration goes out the window (right when they need it most!).

The good news? You don’t need complicated recipes or fancy ingredients. Snacks just need to be simple, balanced, and most importantly tasty enough that they actually get eaten.

To make life a little easier, we asked Sports Nutritionist Ange (from @athleticcoachinghub) to share her favourite snack tips and tricks to keep kids fueled and focused all day long. Because when snack time works, the whole day works a little better too.

CHILDREN & PROTEIN  

Children don’t need as much protein as adults, but it’s still essential for their growth, energy, and overall health. Protein helps build strong muscles and bones, fuels a sharp mind, and keeps them thriving every single day.

Here’s the recommended daily protein intake for children, based on Australian Government guidelines:

As outlined in the AU/NZ guidelines, children don’t need a lot of protein but adding easy, nutrient-packed options like protein powder into their routine can make life simpler, especially on busy days or when you want to switch things up. 

And if you’re still thinking, “Did they get enough protein?” our Happy Gummies or Happy Way Banana Bread Protein Mix will do the trick! Our Happy Gummies come in three family-favourite flavours and are packed with just 6g of protein per serve. 

HOW TO BUILD A BALANCED SNACK 

A balanced snack doesn’t have to be complicated - in fact, the simpler, the better! When you’re putting together a snack plate or packing a lunchbox, divide into these three key components:

• Carbohydrates – these are the body’s main energy source, helping fuel learning, decision-making, and training. Options include oats, fruits, or even a slice of bread.
• Protein or healthy fats – these help keep kids fuller for longer, support muscle development, and provide lasting energy. Options include Happy Way’s Banana Bread, yoghurt, cheese, or eggs.
• Something familiar or fun – snacks need to actually get eaten so including their favourite food or a fun twist on something they typically don’t enjoy eating can make all the difference.

When these three elements come together, you have a snack that not only tastes good but also keeps little bodies and brains fuelled for busy days.

BACK TO SCHOOL SNACK IDEAS 

Here are a few simple, balanced snacks that are easy to prep and kid-approved:

• Mini English Muffin Pizzas – top half an English muffin with tomato paste, cheese, and optional toppings like ham, mushrooms, or capsicum. These are meal prep friendly and can be enjoyed cold or reheated in an airfryer, oven or microwave.
• Apple, Peanut Butter & Oat Slice – a simple oat slice made with apples and peanut butter provides the perfect mix of carbs, protein, and healthy fats.
• Banana Bread with Yoghurt – Happy Way Banana Bread served with a yoghurt cup makes a delicious snack that’s sweet, satisfying, and nourishing.
• Healthier Sausage Rolls – lean sausage mince wrapped in puff pastry with shredded zucchini and carrot adds protein, fibre, and veggies all in one bite.
  
  

WHAT IF I'M RUNNING OUT OF TIME? 

Some days, snack time is rushed. Maybe it’s eaten in the car, or only half gets eaten before the next activity. And that’s completely normal, busy school weeks aren’t always perfect! Even on these days, sticking to the simple snacking formula still matters.

Convenience options can be a helpful addition when planning ahead. For example, fruit or crackers paired with a serving of Happy Way’s Happy Gummies can provide a quick, balanced snack that’s easy to grab on-the-go. Most kids get enough protein from their meals throughout the day, so supplements aren’t necessary, these add-ons are just there to make life a little easier when things get hectic.

By keeping snacks simple, balanced, and fun, you can help your kids stay fuelled, focused, and happy throughout the school term. With a little planning and a few go-to ideas, back-to-school snacks don’t have to be skipped, they can actually become a highlight of the day!

Disclaimer: This information is for general educational purposes only and should not replace personalised medical or nutritional advice. Please consult your healthcare provider before making significant changes to your diet, lifestyle, or supplement routine, especially if you have a medical condition or take prescribed medications.