It’s always exciting when fall rolls around and the new season’s flavors emerge. Now’s the time to head to the kitchen to prepare a few savory, kid-approved snacks. After school, before practice or in the lunch boxes, these budget-friendly treats are a sure hit. Don’t forget kids love to get in on the action, so don’t shy away from involving them. Little hands may not make light work, but they certainly bring joy to the process. Enjoy!
Pumpkin Muffins (Low Sugar)
Ingredients:
- 1 cup canned pumpkin puree
- 2 eggs
- ¼ cup maple syrup or honey
- ¼ cup unsweetened applesauce
- 1 tsp vanilla extract
- 1½ cups whole wheat or all-purpose flour
- 1 tsp baking soda
- 1 tsp cinnamon
- ½ tsp nutmeg
- ¼ tsp salt
Optional: mini chocolate chips or dried cranberries
Instructions:
- Preheat oven to 350°F (175°C). Line a muffin tin.
- In a bowl, whisk pumpkin, eggs, maple syrup, applesauce and vanilla.
- In another bowl, combine dry ingredients.
- Mix wet into dry, stir just until combined. Add optional mix-ins.
- Fill muffin cups ¾ full.
- Bake 18–22 minutes, until a toothpick comes out clean.
Baked Cinnamon Apple Chips
Ingredients:
- 2–3 apples (Fuji or Honeycrisp work great)
- ½ tsp cinnamon
Optional: 1 tsp sugar, depending on sweetness of apples
Instructions:
- Preheat oven to 225°F (107°C).
- Slice apples thinly (1/4″ or thinner) using a sharp knife.
- Arrange on a parchment-lined baking sheet.
- Sprinkle with cinnamon and sugar if using.
- Bake for 1.5–2 hours, flipping halfway, until dry and crisp.
- Cool completely before serving.
Butternut Squash Mac & Cheese Bites
Ingredients:
- 1½ cups cooked elbow macaroni (about ½ cup dry pasta)
- ¾ cup butternut squash purée (store-bought or homemade*)
- ½ cup shredded cheddar cheese
- ¼ cup grated Parmesan
- 1 egg, beaten
- ¼ cup milk
- ¼ tsp garlic powder
- ¼ tsp salt
- ¼ tsp pepper (optional for older kids)
Optional topping: extra cheese or breadcrumbs
Optional: pinch of nutmeg or paprika for warmth
Instructions:
Preheat oven to 375°F (190°C). Grease a mini or regular muffin tin well or use silicone liners
In a large bowl, combine:
- Cooked pasta
- Butternut squash purée
- Shredded cheddar and Parmesan
- Beaten egg
- Milk
- Garlic powder, salt and any optional spices
Mix until everything is well combined and coated.
Spoon the mixture into muffin cups, pressing down lightly to compact. Fill to the top.
Sprinkle with extra cheese or breadcrumbs if desired.
Bake for 15–18 minutes (mini muffins) or 20–22 minutes (regular muffins), until golden and set.
Cool slightly before removing. They firm up more as they cool—perfect for little hands
To make homemade butternut squash purée: Peel and cube a small butternut squash, steam or roast until soft, then mash or blend until smooth. Can be frozen in small portions.
Roasted Sweet Potato Wedges
Ingredients:
- 2 medium sweet potatoes
- 1 tbsp olive oil
- ½ tsp cinnamon or paprika
- Salt to taste
Instructions:
- Preheat oven to 400°F (204°C).
- Wash and cut sweet potatoes into wedges or sticks.
- Toss with olive oil, seasoning and a pinch of salt.
- Spread on a baking sheet in a single layer.
- Roast 25–30 minutes, flipping halfway, until golden and soft inside.
Pumpkin Banana Smoothie
Ingredients:
- 1 frozen banana
- ½ cup plain or vanilla yogurt
- 1/2 cup pumpkin puree
- 1/2 cup unsweetened almond milk
- 1 tablespoon almond or pecan butter
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- Pinch each of nutmeg, ginger & allspice
Instructions:
- Gather ingredients
- Add to the blender
- Blend until smooth and creamy. Makes enough for two small servings.
This article appears in BendNest Fall 2025.
MAKE LOCAL JOURNALISM HAPPEN
Republish our articles for free, online or in print, under a Creative Commons license.
