Kids need enough protein for growth, mental development, and a healthy immune system – and so many of them are not getting enough. Especially our picky eaters! To help your child meet their protein needs, here are 20 easy high protein snacks even the pickiest eaters.
The daily recommendations are 0.95g of protein per kg of body weight for 4-13-year-olds and 0.85g per kg of body weight for 14-18-year-olds. (1) For infants and toddlers under the age of 4, 1-1.5g per kg is needed.
1. Peanut Butter Crackers (4g)
Shelf stable – aka – you can leave them in your car for a quick fix for hungry kids! My favorite high fiber brand linked here.
2. PB&J (12-15g)
Try to go for whole wheat or seeded bread with a lower-sugar jelly like this one. Or for a less expensive option, make your own jelly. It takes 10 minutes and adds tons of healthy fats. I love this 10-minute chia seed berry jelly.
3. Veggies and Hummus (3-4g)
Hummus is surprisingly easy to make at home! All it takes is about 5 ingredients and 5 minutes. Plus, it’s incredibly high in fiber to keep your kids fuller for longer.
Any vegetable will work here – carrots, celery, bell peppers, etc. If your child does not like vegetables, food chaining is an excellent way to get them more comfortable trying new foods slowly.
4. Celery and Peanut Butter (9g)
Look for peanut butter, like this one, where the only ingredients listed are peanuts. This helps avoid any added oils, sugars, or salts.
5. Apple Nachos (5-6g)
This is a fun treat that your kids can help you make! Slice thin apples, drizzle with peanut butter, and top with coconut flakes or chocolate chips – or both. 🙂
6. Trail Mix (6-10g)
Individual packs are great to take the serving-size guesses out of snack time. Another great staple to keep in the car!
7. Hard-boiled Egg (6g)
Make them yourself and have your kids help with the peeling process. This makes them more interested in eating the snack and saves you work – double win!
8. Cheese Stick (7g)
Fun to pull apart and a no-prep protein snack. They also pack calcium and vitamin D for healthy bones and growth.
9. Protein Smoothie (10-15g)
The baseline recipe for a nutrient-dense smoothie is:
1-2 servings of fruit (bananas, berries, apples, pears, etc)
2 tbsp protein (peanut butter, greek yogurt, almond butter, cottage cheese)
½ -1 cup milk of choice to blend
Optional add-ins: spinach, cocoa powder, chia seeds, hemp seeds, chocolate chips
If you’re looking for pre-made options, read more on dietitian approved protein shakes for kids.
10. Yogurt Parfait (5-10g)
Yogurt is a protein-packed vessel for delicious granola, coconut flakes, or chocolate chips. I recommend a high protein, low sugar yogurts like this one or this one. Learn more about how to select a healthy yogurt for your kids and more dietitian-approved yogurt brands.
11. Chicken Nuggets (10-15g)
Don’t fear the chicken nuggets! Although they might be the only food your kid will eat, we can’t deny that they are a great source of protein. Of course, try to serve chicken nuggets with fruits, vegetables, or whole grains to get as much variety in their diet as possible.
12. Roasted Chickpeas (6g)
These are usually kid-approved because of the chip-like crunch and salty flavor. These are SUPER easy to make at home (recipe here) or store-bought is also a great option.
13. Bean Dip (2-5g)
Made at home or store-bought will be a great protein-packed dip for veggies, crackers, or even as a spread on sandwiches. Try this super simple recipe here.
14. Deli Meat Roll-ups (12-15g)
An easy snack for your kids to help prepare! Layer a piece of deli meat (turkey or ham), your child’s favorite cheese, and any desired toppings (pickles, mustard, hummus, etc)
15. Avocado Toast (5-6g)
Try picking whole wheat or higher protein bread to help get your child used to seedy textures. This increases the protein and fiber content at the same time!
16. Edamame (7-14g)
Whether you use frozen pods like these or dry roasted like these, edamame is a great snack that can be prepared in just minutes.
17. Oat Energy Bites (5-7g)
Energy bites are a kid-approved recipe that they can help you make! Make 20-30 ahead of time and store in the refrigerator for a quick protein snack. Try my favorite recipe here!
18. Cottage Cheese (15g)
Extremely high in protein and incredibly versatile in the kitchen. Cottage cheese can be a snack on its own, served with fruit, or blended into smoothies or soups to add creaminess. The options are endless!
19. Cheese Toasty (7g)
An open-faced grilled cheese… always a winner with kids. And it packs some protein too!
20. Milk (7-13g)
Whole milk, 2%, skim – it doesn’t matter! They are all high in protein (and high in calcium and vitamin D too!). Here’s some of my favorite high-protein milk.
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