Ask any soccer parent for a list of their top important things to bring to their kid’s game and we’d bet that one of them is “a healthy snack”. It doesn’t matter what age your child is — nutrition is key for fueling their energy, replenishing them post-game, and preventing hunger-driven meltdowns, especially for active lifestyles.
Fortunately, ensuring your active kiddo has a good mix of protein, fats, and carbs doesn’t require much prep work or countless ingredients. There’s no one-size-fits-all snack for every child either, which allows for personalization that fits your child’s unique needs and preferences.
We’ve rounded up 15 soccer snack ideas with a variety of nutrients and flavors, whether you’re looking for what to eat before a soccer game or for post-game recovery.
What to Look for When Selecting the Best Soccer Snacks
When you’re coming up with ideas for soccer snacks for kids, here are a few things to consider:
- Nutritional quality: Kids need a balance of fat, protein, and carbohydrates to fuel performance and energy, support recovery, and keep them full.
- Ease of digestion: Many kids want a snack right before they hit the field, so it’s important that it doesn’t sit in their stomach like a ton of bricks or cause uncomfortable bloating.
- Portability and convenience: Most parents prefer snacks that aren’t at high risk for spills and stickiness. We also know that it’s often easier to pack soccer snacks in advance, so they should be shelf-stable and not always require refrigeration.
- Flavor and appeal: For kids to eat the snacks provided to them, they need to be appealing to them in flavor, texture, and appearance.
15 Best Soccer Snacks for Game Day
1. Sliced Apples with Nut Butter Pouches
Apples provide a fiber-rich, hydrating snack, while nut butter adds protein and healthy fats to sustain energy. Nut butter pouches provide just enough without becoming messy. This combo balances quick-digesting carbs with fats that help maintain fullness.
2. Bananas
Bananas offer fast-absorbing carbohydrates and potassium to replenish energy and prevent cramps. They’re portable and kid-friendly, great for mid-game or post-game recovery without being too heavy on their stomachs.
3. Carrot Sticks with Nuts
Carrots provide crunchy, hydrating fiber with a slight sweetness that’s appealing to kids. The vitamin A content of carrots supports healthy vision, which is key for young soccer players focusing on the game. Toss in a handful of nuts for a quick dose of protein and fats.
4. Cuties with String Cheese
Juicy cuties are rich in vitamin C and naturally hydrating. Plus, they come in their own packaging and a kid-friendly size. Pair them with portable string cheese for a balanced soccer snack.
5. Whole Wheat Crackers with Cheese
Whole wheat crackers are rich in complex carbohydrates, providing steady energy to help prevent dips in blood sugar during the game. Cheese adds calcium and protein, promoting muscle repair and bone health. This snack for soccer games is easy to pack and doesn't need refrigeration for a few hours, making it a practical choice.
6. Trail Mix
Homemade trail mix combines healthy fats from nuts and seeds with natural sugars from dried fruit. It's portable and delivers quick energy while also offering nutrients like magnesium, which helps prevent muscle fatigue, making it a great snack for soccer players.
7. Popcorn with Raisins
Air-popped popcorn is a whole grain, providing fiber and complex carbs that keep energy levels steady. It's a light yet satisfying snack that can be made in large batches. Popcorn is also easily digestible, perfect for halftime snacks or after practice. Toss in some raisins for quick-acting carbs and sweetness.
8. Chomps Meat Sticks
Chomps meat sticks provide 10-12 grams of protein per serving and never contain antibiotics or hormones. They come in a variety of flavors, whether your child prefers our Original Turkey or something spicier like our Jalapeno Beef.
9. Mini Whole Grain Muffins
Whole grain muffins provide slow-releasing energy. Adding oats, bananas, or blueberries makes them nutrient-dense while still tasty. They're portable and individually portioned, making them a convenient snack for kids. Make these over the weekend or store them in the freezer to grab before a game.
10. Applesauce Squeeze Pouches
These are super portable and can be tossed in a travel bag for a quick snack before or after a soccer game. They don’t take up much space, taste good to kids, and can even provide a serving of fruit. Pair them with Chomplings for a satiating, well-rounded snack choice.
11. Hard-Boiled Eggs
Hard-boiled eggs are portable and high-protein to support muscle recovery. They offer essential nutrients like B12 and zinc, which support energy metabolism. Easy to prepare and pack, eggs are ideal for a quick boost before or after the game (just don’t forget about them in your bag!).
12. Energy Bites
Energy bites are small, nutrient-dense snacks made with oats, nut butter, honey, and seeds for extra nutrients. Some recipes even use chickpeas. Make a batch and store them in the fridge for the week.
13. Kids Protein Shakes
Protein shakes designed for kids typically provide 8-10 grams of protein, which can be a great post-game drink and snack in one. They also contribute a variety of essential vitamins and minerals to support muscle recovery and overall health.
14. Smoothies
Smoothie packs combine frozen fruits like berries with spinach and yogurt. When blended, they provide a refreshing, nutrient-dense snack packed with antioxidants, vitamins, and probiotics.
15. Hummus Bagel Sandwich
Pack a sleeve of bagels with hummus packs or slather it on before the game. This provides protein, fat, and fiber to fuel a soccer game or replenish afterward. Consider various hummus flavors to encourage intake, whether your kiddo likes the original, garlic, or even chocolate.
What to Eat Before a Soccer Game
Before a game, kids should eat a balanced snack that provides energy without being too heavy, including easily digestible carbohydrates, like a banana or whole-grain toast, and a bit of protein, such as peanut butter or yogurt.
Offer this snack 30-60 minutes before play to prevent any stomach discomfort while ensuring they’re fueled and ready to perform their best.
Soccer Snacks After Game
Nutritious soccer snacks after game time can help support muscle recovery and repair while replenishing energy stores.
Prioritize balance, by offering quick snacks that provide protein, healthy fats, and fiber. This helps stabilize blood sugar levels, balance mood, support physical recovery, and help stave off hunger between the game and dinner.
Incorporate some hydration-focused items after the game to help replenish fluids lost while running around. For example, smoothies, popsicles, and fruits and veggies with high water content (like watermelon, oranges, and bell peppers).
Bottom Line
Kids love snacks. Especially when you have a child involved in activities like soccer, nutritional balance, and variety are key. Consider what healthy snack options you have available before, during, and after a soccer game, to help fuel their energy and support muscle recovery.
Stocking your kitchen with shelf-stable, nutrient-dense options, such as a Chomps variety pack, is a great first step.
