Fall sports season means packed schedules, cooler weather, and plenty of after-school and weekend activities. Healthy and in-season snacks help young athletes stay energized, focused, and ready to play.

Here are some easy and delicious fall themed snacks—all with a fun apple or pumpkin twist—that your child will look forward to making and enjoying with you!

Apple “Nachos”

Instead of chips, thinly slice fresh apples and fan them out on a plate. Drizzle with a little nut butter (or sunflower butter for nut-free), then sprinkle with granola and cinnamon. It’s sweet, crunchy, and full of vitamins and healthy fats for lasting energy.

Pumpkin Energy Bites

Ingredients (makes about 12–14 bites)

1 cup rolled oats
½ cup pumpkin purée (unsweetened)
2–3 tablespoons honey or maple syrup (adjust to taste)
2 tablespoons chia seeds
1 teaspoon pumpkin pie spice
Optional: 2 tablespoons mini chocolate chips or dried cranberries for extra flavor

Instructions

In a medium mixing bowl, combine rolled oats, pumpkin purée, honey or maple syrup, chia seeds, pumpkin pie spice, and any optional add-ins.
Stir well until all ingredients are evenly mixed. The mixture should be sticky enough to hold together—if it’s too wet, add a few more oats; if it’s too dry, add a little extra pumpkin purée.
Use a tablespoon or small scoop to portion out the mixture, then roll into bite-sized balls with clean hands.
Place bites on a plate or baking sheet and refrigerate for at least 30 minutes to firm up.
Store in an airtight container in the fridge for up to 1 week, or freeze for up to 3 months.

Tip: These are great pre-practice for quick energy or post-practice for recovery. Kids can even help mix and roll them for a fun, hands-on snack activity.

Apple & Cheese Skewers

Cube your child’s favorite cheese and alternate with chunks of apple and dried fruits on small skewers or toothpicks. The combo of protein and carbs helps muscles recover and keeps hunger at bay.

Pumpkin Yogurt Parfaits

Layer vanilla Greek yogurt with pumpkin purée, granola, and a sprinkle of cinnamon. Add a drizzle of maple syrup if your child likes it sweeter. This is a great post-practice snack to rebuild muscles with protein.

Homemade Apple Sauce

After an apple picking adventure, save a few and whip up an easy homemade applesauce. This recipe is delicious and simple! Our family prefers to throw everything in a crockpot and let it simmer for a while.

Pumpkin Hummus with Veggies

Blend chickpeas, pumpkin purée, olive oil, lemon juice, and a pinch of cumin. Serve with sliced bell peppers, cucumbers, and whole-grain crackers. It’s a savory, seasonal twist on a classic dip.

Apple Slices with Pumpkin Dip

Whip together cream cheese (or Greek yogurt), pumpkin purée, and a dash of cinnamon. Use as a sweet, protein-rich dip for apple slices—great for after-school playdates or team snack duty.

Tips for Sports-Day Snacking Success

Pack snacks in small containers or reusable pouches so they survive the trip from school/home to practice.

Keep portions moderate—enough to fuel, but not so much they feel sluggish before an activity.

Hydration matters too—check out our post on hydration ideas!

Fall flavors like apple and pumpkin don’t just taste like the season—they’re full of vitamins, fiber, and energy to keep young athletes at their best. With a little prep, you can serve snacks that make them happy and support their performance on the field!

NUTRITION: Healthy Fall Snacks for Young Athletes