SWAP IT Savoury

 

SWAP From These Types Of Sometimes Foods

SWAP FROM...
Chips / Crisps Pretzels Flavoured biscuits / crackers
Coloured popcorn Noodle snack Crackers and cheese/sweet dips

SWAP To These Types Of Everyday Foods

Looking for some savoury everyday snack ideas that require no preparation? See below for some easy everyday snacks. 

Vegetables

  • Store bought pre-cut carrot and celery sticks 

Popcorn

  • Plain air-popped popcorn (lightly salted) 

Savoury biscuit/crackers

  • Mini rice cakes, rice wheels 
  • Plain rice cracker snacks 

Reduced fat Cheese

  • Mini cheese snacks 
  • Cheese stringers 
  • Cream cheese 
  • cheese sticks/cubes

Reduced fat Cheese and biscuits

  • Cheese and rice crackers 
  • On the go cheese and crackers 
  • Cheese and water crackers 

Nuts*/Legumes/Beans

  • Roasted chickpeas (lightly salted) 
  • Roasted fava beans 
  • Air puffed /roasted fava beans 
  • Roasted corn kernels 
  • Baked beans mini cans  

Tuna

  • Small cans tuna (95g) 

Dip

  • Beetroot tzatziki 
  • Hummus 
  • Tzatziki 

* Before packing nuts, remember to check if your school has a ‘nut-free policy’. 

Download Page As PDF

Looking for some savoury everyday snack ideas that require a little preparation? See our list below.

Vegetable snacks

Buy snack size vegetables or chop vegetables and store in small containers. 

  • Baby cucumbers, cherry tomatoes 
  • Vegeta­ble sticks e.g. carrots, capsicum, cucumber 

Dip snacks

Buy large tubs of dip and repackage into smaller containers, e.g. Hummus, Tzatziki, Beetroot hummus, Guacamole 

Cheese

Buy large blocks of reduced fat cheese and cut into cubes or slices ready for the lunchbox. Pair with plain rice crackers.  

Popcorn

Buy large packets of air-popped popcorn and repackage into smaller containers.

Nuts*/Legumes/Beans

Buy large cans or packets and repackage into smaller containers, e.g. baked beans.

Crispbread

Buy large packets and repackage into smaller containers. 

  • Corn thins 
  • Rice cakes 
  • Crispbreads 
  • Rice crackers 
  • Water crackers

*Before packing nuts, remember to check if your school has a ‘nut-free policy’ 

Download Page As PDF

Project Partners

SWAP IT was developed by NSW Health and the University of Newcastle in collaboration with our partners and stakeholders – including Health and Education, schools (teachers, principals), multicultural and Aboriginal Health, industry partner Audiri and parents. Implementation and scale up support provided by NSW LHDs and the following partner organisations as part of externally funded scale-up trials:

Whilst brands may be depicted in these images and videos, SWAP IT and Good For Kids has no affiliation and do not endorse any specific food brand. We do not warrant that the information we provide will meet individual health, nutritional or medical requirements, or individual school policy.

Artwork: "The heart of a child" by Lara Went, Worimi Artist.