Hangry-Proof After-School Snacks

After school is one of the most common times I see big emotions, meltdowns, low energy, and the classic “hangry” behaviour in kids, and very often, it comes back to blood sugar. A long day of learning, moving, concentrating, and using up energy can leave children running on empty by mid-afternoon. When blood sugar drops too low, the body releases stress hormones like adrenaline and cortisol to compensate, which can show up as irritability, tears, overwhelm, poor focus, and emotional outbursts. Having simple, balanced snacks prepared ahead of time with protein, healthy fats, and quality carbohydrates, helps stabilise blood sugar, support the nervous system, and create a much calmer transition from school to home.

*My tip is to make these ahead of time, refrigerate or freeze (pancakes and bliss balls) and take out prior to school pick up.

GREEK YOGHURT, BERRY & NUT SEED PUDDING

Why it works: Dairy protein slows digestion; berries + seeds add fibre; together they support stable blood sugar, steady energy, and calm moods.

Ingredients (1 serving):

• ¾ cup plain Greek yogurt (unsweetened)

• ½ cup mixed berries (fresh or frozen)

• 1 tbsp mixed seeds (pumpkin, chia, sunflower) or chopped nuts

• Optional: small drizzle of raw honey or a sprinkle of cinnamon

Instructions:

1. Spoon Greek yogurt into a bowl or container.

2. Top with berries and seeds/nuts.

3. Stir gently and serve.

BLOOD SUGAR BALANCING BLISS BALLS

Why it works: Combines protein, healthy fats, and fibre to slow glucose release, keeping kids full and their moods steady.

Ingredients (makes 12–15 balls):

• 1 cup rolled oats

• ½ cup natural nut butter (eg. peanut, almond, cashew)

• ¼ cup ground flaxseed or chia seeds

• ¼ cup desiccated coconut (optional)

• ¼ cup honey or maple syrup

• ½ tsp cinnamon

• 1 tsp vanilla extract

• 1 serve of family friendly protein powder

• Optional: 1/4 cup dark chocolate chips or cacao nibs (health food store)

Instructions:

1. Mix oats, flaxseed, coconut, protein powder and cinnamon in a blender.

2. Add nut butter, honey, and vanilla and blend until sticky.

3. Fold in chocolate/cacao nibs if using.

4. Roll into 12–15 small balls.

5. Refrigerate 30 minutes before serving.

PROTEIN-PACKED BANANA PANCAKES

Why it works: Quick, naturally sweet pancakes with protein and fibre to prevent blood sugar spikes and keep kids satisfied.

Ingredients (2–3 pancakes):

• 1 ripe banana

• 1 egg

• 2 tbsp oat flour (or finely ground oats)

• 1 tsp cinnamon

• 1 tsp vanilla extract

• 1 serve of family friendly protein powder

• 1 tsp chia seeds

Instructions:

1. Mash banana in a bowl.

2. Mix in egg, oats or oat flour, cinnamon, vanilla, chia and protein (add some extra milk to get desired consistency)

3. Heat a pan over medium heat with butter.

4. Spoon small pancakes and cook ~2–3 minutes each side until golden.

5. Serve plain or with nut butter, Greek yogurt, or berries.

Tip:

1. Freeze and use for afterschool snacks as needed.

2. Serve with a platter of fresh chopped fruit and vegetables

Other ideas:

• Apple slices with nut butter and a sprinkle of cinnamon

• Vegetable sticks with hummus

• Pear and cubed cheese

• Banana, sliced down the middle with nut butter and a sprinkle of hemp seeds

• Boiled egg and veggie sticks

• Banana and berry smoothie with family friendly protein powder