Healthy Snacks: Carrot Sticks for Kids


What child doesn’t love crunchy snacks? The challenge is to make them as healthy as possible. Carrots are the main ingredient in this recipe, and since these sticks are baked, they’re a nutritious alternative to conventional potato chips and other fried snacks. As always, opt for organic or locally grown when buying fruit and veggies whenever possible.

Healthy Snacks: Carrot Sticks for Kids

Photo courtesy of Weelicious

Ingredients (yields about 36 sticks)

  • 1 cup all purpose flour (preferably whole wheat)
  • 1/2 cup organic carrots, finely grated
  • 2 tablespoons Parmesan cheese, grated
  • 1/2 teaspoon baking powder
  • 2 tablespoons neutral-tasting vegetable oil like canola or grapeseed.
  • dash of salt*

*Added salt is not recommend for babies under one year; add just a dash of salt for children younger than 3 years. See our chart for details on recommended daily sodium amounts for kids.

Healthy Snacks: Carrot sticks for kids


  1. In a medium-sized bowl, combine flour, Parmesan cheese, baking powder, salt and whisk well together.
  2. Add grated carrots and mix well with your hands until all carrots are evenly coated. Add oil and mix together well for about 3-5 minutes until all the oil is absorbed and the mixture forms a dough; shape dough into a disk or ball.
  3. Put dough on parchment paper and roll it flat to about 1/4 thickness.
  4. Cut sides off the rolled out dough to make a square and cut square into 3 even sections, then cut into about 1/4″  by 2″  sticks.
  5. Preheat oven to 400 degrees F.
  6. Line baking pan with baking paper and place sticks on the paper.
  7. Bake for 15 to 17 minutes.
  8. Remove from oven and allow to cool.
  9. Serve warm or cold as finger food.

Nutritional benefits of carrots:

Carrots are rich in antioxidant called beta-carotene as well as other phytonutrients, including alpha-carotene and lutein; hydroxycinnamic acids including caffeic, coumaric, ferulic; anthocyanins (in the case of purple and red carrots); and polyacetylenes-especially falcarinol and falcarindiol. Carrots are an excellent source of vitamin A, a very good source of immune-supportive vitamin C; bone-building vitamin K; and heart-healthy dietary fiber and potassium. They are also a good source of heart-healthy vitamin B6, niacin, folate, and vitamin E; enzyme-supporting manganese and molybdenum; and energy-supportive vitamin B1, vitamin B2 and phosphorus.

Resources and References: VH Foods, Care 2

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