Nutritious & Delicious Iowa Snacks

Nutritious & Delicious Iowa Snacks
Inspired by wholesome, farm-fresh flavors from Iowa — simple ingredients, hearty taste, and family-friendly goodness.
🧀 1️⃣ Iowa Cheesy Corn Bites (Baked, Protein-Rich)
🛒 Ingredients
1 cup sweet corn (fresh, frozen, or canned & drained)
½ cup shredded cheddar cheese
1 large egg
¼ cup whole wheat flour
2 tablespoons milk
¼ teaspoon garlic powder
¼ teaspoon salt
1 tablespoon chopped green onions (optional)
👩‍🍳 Instructions
Preheat oven to 375°F (190°C). Grease a mini muffin tin.
In a bowl, mix egg and milk.
Stir in corn, cheese, flour, garlic powder, salt, and green onions.
Spoon into mini muffin cups.
Bake 12–15 minutes until golden.
Cool slightly and serve warm.
✅ Great source of protein and fiber
✅ Kid-friendly and freezer-friendly
🍎 2️⃣ Apple Peanut Butter Energy Bites (No-Bake)
🛒 Ingredients
1 cup rolled oats
½ cup natural peanut butter
¼ cup honey
½ cup finely chopped apple (pat dry)
1 tablespoon chia seeds (optional)
¼ teaspoon cinnamon
👩‍🍳 Instructions
Mix all ingredients in a bowl until well combined.
Chill 20 minutes.
Roll into small balls.
Refrigerate 30 minutes before serving.
Store in fridge up to 5 days.
✅ No baking required
✅ Natural energy boost
🥕 3️⃣ Midwest Veggie Snack Mix
🛒 Ingredients
1 cup roasted chickpeas
½ cup whole grain pretzels
½ cup raw almonds
½ cup baby carrots
¼ teaspoon smoked paprika
¼ teaspoon sea salt
👩‍🍳 Instructions
Toss chickpeas, pretzels, and almonds with paprika and salt.
Serve with fresh carrots on the side.
Optional: Add a small cup of Greek yogurt ranch dip.
✅ High fiber
✅ Crunchy & satisfying
🥔 4️⃣ Baked Sweet Potato Chips
🛒 Ingredients
2 medium sweet potatoes, thinly sliced
1 tablespoon olive oil
½ teaspoon sea salt
Optional: paprika or cinnamon
👩‍🍳 Instructions
Preheat oven to 400°F (200°C).
Toss slices with olive oil and seasoning.
Arrange in single layer on baking sheet.
Bake 18–22 minutes, flipping halfway.
Let cool for extra crispiness.