Owl Rice Cakes – Super Healthy Kids

Crguk-Wine

Playing with fun food is our favorite way to craft! These Owl Rice Cakes are easy to create and make and a tasty balanced and healthy snack!   

rice cakes with peanut butter and sliced fruit decorated to look like an owl

Easy and Fun Healthy Snack Idea

When craft time can double as snack time not only can kids express their creativity, but they get excited about eating what they made. That’s one reason we love this owl snack! One of the first blog posts I ever wrote- years ago!- included an owl snack. And I still think owls are fun to make! But how can you not craft owls, when they are so simple and so adorable.

Feeding our kids snacks is second nature.. their tiny stomachs and growing bodies are always hungry! However, sometimes, a snack can satisfy a kids appetite for a moment, only to leave them hungry an hour later. The key is not just to look at the volume of the snack, but also what the snacks are made of.  A snack that satisfies you in the moment, but also for several hours after will have a combination of fiber (for volume), fat (for satisfaction), carbs (for energy), and protein (for building).  When all these are present in a snack, I can guarantee those kids will be satisfied. These Owl Rice Cakes fit the bill.

ingredients for owl rice cakes

Ingredients to Make Owl Rice Cakes:

  • Rice Cakes– rice cakes are low in calories and fat, and are a good source of complex carbohydrates. Make sure you get plain rice cakes.
  • Banana– bananas are a good energy source and also provide potassium, fiber, vitamins and nutrients.
  • Peanut Butter– peanut butter can be a good source of protein and healthy fat. Choose a natural peanut butter that doesn’t have added fat and sugar.
  • Blueberries– blueberries are considered a ‘superfood’ for a reason.. they are packed with nutrients and antioxidants!
  • Apple– apples are a good source of nutrients and dietary fiber, and are rich in antioxidants.
  • Carrot– carrots are a good source of fiber, vitamin A, and beta-carotene.
  • Cheerios– Cheerios are made from whole grain oats, which are a good source of dietary fiber, vitamins, and minerals.
process shots for how to make owl rice cakes

How to Make Owl Rice Cakes:

  1. Slice your apple and banana.
  2. Spread your rice cakes with peanut butter.
  3. Top with sliced apples for your owl wings.
  4. Add cheerios to resemble feathers.
  5. Place banana slices for eyes. Use a dab of peanut butter to adhere the blueberries to the center of the banana slices.
  6. Cut your carrot into small triangles to resemble a beak, add to your owl rice cake.
  7. Serve your owl rice cakes with the additional carrots, apples, blueberries and bananas on the side.
three owl snack cakes

More Healthy Snack Ideas for Kids:

  • 4 each rice cakes, brown rice, plain
  • 1 medium banana
  • 4 tablespoon peanut butter, all-natural
  • 1 cup blueberries
  • 1 medium apple
  • 1 medium carrot
  • 1 cup cereal, Cheerios
  • Lay out rice cakes on a baking sheet (this will keep the mess in one area).

  • Slice banana and set aside.

  • Spread peanut butter over each rice cake and then place 2 slices of banana towards the upper part of each of the rice cakes. This will serve as your owl’s eyes. Dab a small amount of peanut butter on the center of the owls eyes and add a blueberry for the pupil of the eye.

  • Slice apple in half and then slice the halves into very thin wedges (1/8 inch thick). Place 2 onto each rice cake, (peel side outward) to serve as the owl’s wings.

  • Peel carrot and slice thinly. Using 4 slices, cut into triangles for the nose.

  • Finally, add some cheerios for feathers between the wings.

Calories: 234kcal | Carbohydrates: 36g | Protein: 6g | Fat: 9g | Saturated Fat: 2g | Sodium: 117mg | Fiber: 5g | Sugar: 15g

Natalie Monson

I’m a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie