Healthy Soccer Snacks for Kids: Homemade Seed Crispbread (Fröknäcke)

Anna Tisell
Nov 4
2 min read

Updated: Nov 5

Homemade Swedish seed crispbread Fröknäcke – healthy soccer snack for moms

Healthy Soccer Snacks for Kids — Homemade Seed Crispbread (Fröknäcke Recipe)

Looking for healthy soccer snacks for kids that are easy to make, crunchy, and genuinely nutritious? This Swedish-style Fröknäcke seed crispbread has become a staple in our house. It’s loaded with sunflower seeds, pumpkin seeds, chia, and flax — all packed with protein, fiber, and energy to keep little players going strong on game days.

Ingredients (U.S. measurements)

½ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup whole flax seeds
¼ cup sesame seeds
2 tbsp chia seeds
¾ cup boiling water
1 ½ tbsp canola oil (or olive oil)
1 tsp flake salt (plus extra for topping)

Instructions

Preheat oven to 300°F (175°C).
Mix all seeds in a bowl.
Add boiling water and oil, stir, and let sit for 10–15 minutes until it thickens.
Spread mixture on a parchment-lined baking sheet.
Place another parchment sheet on top and flatten evenly with your hands.
Remove the top sheet, sprinkle extra flake salt, and bake for 40–45 minutes or until golden and crisp.
Cool completely and break into pieces.

Nutrition Highlights

Approximate per serving (2 pieces):

Calories: 130
Protein: 5g
Fiber: 4g
Healthy fats: 10g
Sugar: 0g

Why it’s great:

Keeps you full longer

Great source of omega-3s and plant protein

Stable energy — no sugar spikes

Serving Ideas

Top with mashed avocado + sea salt for a pre-game snack
Add cheese or turkey slices for a light lunch
Pair with Greek yogurt & fruit for breakfast-on-the-go

Affiliate Finds

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Soccer Mom Tip

Bake a double batch on Sunday and store in an airtight container — it stays crispy all week! Perfect for lunchboxes or post-practice snacks.

✨ Meta Description (SEO)

“Make this easy, healthy Swedish seed crispbread (Fröknäcke) — a nutritious, gluten-free soccer snack for moms. High in fiber and healthy fats, perfect with hummus or avocado!”