14 Healthy 4th July Snacks for Kids

The 4th of July is a time for celebration, family gatherings, and of course, delicious food. While traditional holiday treats can be fun, they often come with a lot of sugar and empty calories. This year, why not add a healthy twist to your Independence Day festivities with snacks that are both nutritious and festive?

In this roundup, I’ve curated 14 healthy 4th of July snacks that kids will love. These recipes are not only colorful and patriotic but also packed with vitamins and nutrients.

From fruit flags to yogurt parfaits, these snacks are easy to prepare and perfect for keeping your little ones energized and happy throughout the day. Get ready to celebrate the red, white, and blue with these tasty and wholesome treats!

1. Fruit Flag Platter

A fruit flag platter is a vibrant and healthy way to celebrate Independence Day. It’s easy to assemble and makes for a visually stunning centerpiece.

Ingredients:

• 1 cup blueberries
• 1 pint strawberries, hulled and halved
• 3 bananas, sliced

Instructions:

1. Arrange the blueberries in a small square in the top left corner of a large tray.
2. Create alternating rows of strawberry halves and banana slices to form the stripes of the flag.
3. Serve immediately or chill in the refrigerator.

2. Patriotic Yogurt Parfaits

These yogurt parfaits are a refreshing and nutritious treat that kids can help assemble. The red, white, and blue layers make them perfect for the 4th of July.

Ingredients:

• 2 cups Greek yogurt
• 1 cup strawberries, sliced
• 1 cup blueberries
• 1/2 cup granola

Instructions:

1. Layer Greek yogurt, strawberries, blueberries, and granola in clear cups.
2. Repeat the layers until the cups are filled.
3. Top with a small American flag toothpick for decoration, if you like.

3. Red, White, and Blue Smoothie Popsicles

Cool off with these delicious smoothie popsicles that combine the flavors of strawberries, bananas, and blueberries. They are a fun and healthy way to enjoy the holiday.

Ingredients:

• 1 cup strawberries
• 2 bananas
• 1 cup blueberries
• 1 cup Greek yogurt
• 1 cup milk or juice

Instructions:

1. Blend blueberries with 1/3 cup yogurt and a bit of milk until smooth. Pour into popsicle molds and freeze for about an hour.
2. Blend bananas with 1/3 cup yogurt and a bit of milk until smooth. Pour on top of the frozen blueberry layer and freeze again.
3. Blend strawberries with 1/3 cup yogurt and a bit of milk until smooth. Pour on top of the frozen banana layer and insert popsicle sticks.
4. Freeze until completely firm.

4. Star-Shaped Veggie Platter

This star-shaped veggie platter is a fun and nutritious snack that’s perfect for the 4th of July. It’s a great way to get kids to eat their veggies! 

Ingredients:

• 2 red bell peppers
• 1 jicama
• 2 cucumbers
• 1 cup hummus or Greek yogurt ranch for dipping

Instructions:

1. Use star-shaped cookie cutters to cut shapes out of the bell peppers, jicama, and cucumbers.
2. Arrange the star-shaped veggies on a platter.
3. Serve with hummus or Greek yogurt ranch.

5. Watermelon and Feta Skewers

Watermelon and feta skewers are a refreshing and savory treat that’s easy to make and perfect for hot summer days.

Ingredients:

• 2 cups watermelon, cubed
• 1 cup feta cheese, cubed
• 1/2 cup blueberries

Instructions:

1. Thread a cube of watermelon, a cube of feta cheese, and a blueberry onto each skewer.
2. Repeat until all ingredients are used.
3. Serve immediately.

6. Patriotic Popcorn Mix

Patriotic popcorn mix is a crunchy and sweet snack that’s perfect for kids. It’s easy to make and can be enjoyed during fireworks or a movie.

Ingredients:

• 6 cups air-popped popcorn
• 1/2 cup dried blueberries
• 1/2 cup dried cranberries
• 1/4 cup unsweetened coconut flakes

Instructions:

1. In a large bowl, combine popcorn, dried blueberries, dried cranberries, and coconut flakes.
2. Toss well to mix.
3. Serve in red, white, and blue cups.

7. Berry Kabobs

Berry kabobs are a simple and fun snack that kids will love. They are easy to make and perfect for a festive 4th of July celebration.

Ingredients:

• 1 pint strawberries, hulled
• 1 pint blueberries
• 3 bananas, sliced

Instructions:

1. Thread strawberries, blueberries, and banana slices onto skewers, alternating between the fruits.
2. Repeat until all ingredients are used.
3. Serve immediately.

8. Red, White, and Blue Fruit Salad

This fruit salad is a healthy and refreshing snack that’s perfect for the 4th of July. The combination of watermelon, blueberries, and jicama is both colorful and delicious.

Ingredients:

• 2 cups watermelon, cubed
• 1 cup blueberries
• 1 cup jicama, cubed
• 1 tablespoon lime juice

Instructions:

1. In a large bowl, combine watermelon, blueberries, and jicama.
2. Drizzle with lime juice and toss gently.
3. Serve immediately.

9. Healthy Firecracker Treats

These healthy firecracker treats are a fun and nutritious snack that kids will love. They are easy to make and perfect for a festive celebration.

Ingredients:

• 12 pretzel sticks
• 1 banana, sliced
• 12 blueberries
• 2 tablespoons nut butter or cream cheese

Instructions:

1. Spread a small amount of nut butter or cream cheese on each pretzel stick.
2. Place a banana slice and a blueberry on top of each pretzel stick.
3. Serve immediately.

10. Frozen Yogurt Bites

Frozen yogurt bites are a refreshing and healthy treat that’s perfect for hot summer days. They’re easy to make and can be customized with your favorite fruits, or you can use different yogurt flavors if you prefer.

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup strawberries, diced
• 1/2 cup blueberries

Instructions:

1. Drop spoonfuls of Greek yogurt onto a parchment-lined baking sheet.
2. Top each spoonful with a piece of strawberry and a blueberry.
3. Freeze until firm.
4. Serve immediately.

11. Caprese Skewers

These caprese skewers are a fun version of the classic salad. They are easy to make and perfect for a healthy 4th of July snack.

Ingredients:

• 1 pint cherry tomatoes
• 1 cup mozzarella balls
• 1/4 cup fresh basil leaves
• 1 tablespoon balsamic glaze

Instructions:

1. Thread cherry tomatoes, mozzarella balls, basil leaves onto each skewer.
2. Repeat until all ingredients are used.
3. Drizzle with balsamic glaze before serving.

12. Veggie Pinwheels

Veggie pinwheels are a fun and colorful snack that’s perfect for kids. They are easy to make and packed with nutritious ingredients.

Ingredients:

• 4 whole wheat tortillas
• 1 cup hummus
• 1 cup spinach leaves
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced

Instructions:

1. Spread hummus evenly over each tortilla.
2. Layer with spinach leaves and bell pepper slices.
3. Roll up tightly and slice into pinwheels.
4. Serve immediately.

13. Apple Sandwiches

Apple sandwiches are a simple and healthy snack that’s perfect for kids. They are easy to make and can be customized with different fillings.

Ingredients:

• 2 apples, cored and sliced into rings
• 1/4 cup peanut butter or almond butter
• 1/4 cup granola

Instructions:

1. Spread a layer of peanut butter or almond butter on half of the apple rings.
2. Sprinkle granola on top.
3. Top with the remaining apple rings to make sandwiches.
4. Serve immediately.

14. Cottage Cheese and Fruit Cups

Cottage cheese and fruit cups are a simple and nutritious snack that’s perfect for kids. They are easy to make and packed with protein and vitamins.

Ingredients:

• 2 cups cottage cheese
• 1 cup strawberries, sliced
• 1 cup blueberries
• 1/2 cup granola

Instructions:

1. Divide cottage cheese evenly among small cups.
2. Top with strawberries, blueberries, and granola.
3. Serve immediately.

These 14 healthy 4th of July snacks are not only festive and fun but also nutritious and easy to make. Enjoy celebrating Independence Day with these delicious treats that kids will love!