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Healthy Sensory Foods for Children With Autism

It’s no secret that children with Autism are picky eaters. It’s tough to get your young loved one to eat something healthy, especially if they’ve already developed a routine or fixation on a certain food, like chips or candy. Not only does taste drive the appetites of kids with Autism though. It’s also texture and consistency. People with autism explore the world with their tactile senses, so the way something feels is really important to them. To help your picky eater be their healthiest self, here are some healthy sensory foods for children with autism.

Crunchy Foods

When you think “crunchy foods,” your mind probably goes straight to chips or crackers or crunchy candy. But there are lots of crunchy foods out there that can satisfy your kiddo’s taste buds, sensory needs, and nutrition.

  • Apples
  • Carrots
  • Kale Chips
  • Roasted Chickpeas
  • Nuts
  • Banana Chips
  • Cauliflower Tots (Cooked to a Crisp!)

Squishy Foods

Your child with autism may have a different texture fixation, such as something squishy or creamy. There’s really no way to get around a mess with this type of food, but as long as it’s healthy, we think it’s OK for a little to make it on the floor! Here are some healthy, squishy foods:

  • Mashed Potatoes (Homemade)
  • Mangos
  • Peanut or Almond Butter
  • Egg Noodles
  • Bananas (Mashed!)
  • Avocadoes
  • Cottage Cheese

Runny Foods

These foods are more liquid than solid, so we’ll be speaking more in terms of consistency here, rather than texture. Your child with autism might really enjoy the way ice cream feels going down, but it’s tough to find nutritional value in a big bowl of sugar and cream! Here are some healthier alternatives:

  • Yogurt
  • Tomato Soup
  • Potato Soup
  • Smoothies (Homemade)
  • Pureed Fruits
  • Protein Shakes

Soft Foods

Soft foods are different from squishy foods. Think something that’s easy to chew, but not slimy – so bread, not noodles. Your child may enjoy eating something soft without struggling to chew something crunchy or dealing with the mess left behind by squishy or runny foods. Here are a few soft foods that are actually good for your child with autism:

  • Shredded Fish
  • Whole Grain Cereals (after Sitting in Milk for a Few Minutes)
  • Warm, Cooked Fruits
  • Roasted Vegetables
  • Scrambled Eggs
  • Beans
  • Tofu

At Special Strong, we understand that maintaining a healthy diet is difficult for anyone, but it can be especially difficult for those with special needs. That’s why we focus our efforts on helping our clients, children, and adults with special needs, meet their highest potential in fitness. We offer personal training sessions, boot camps, and professional nutrition and diet advice. We accept clients as young as eight years old, and we’re offering a 14-day free trial on our services. See results before you ever pay a dime. Call us at the number at the bottom of the page or complete the form on the contact us page to get more information.


Special Strong provides fitness and nutrition for special needs children, adolescents, and adults with autism and other disabilities. Through our online training platform, we also provide special needs fitness certification courses for personal trainers and service providers who want to work autism and other disabilities.

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