Children need a lot of protein, especially during their developing years. It supports muscle growth, aids in the repair of body tissues, boosts the immune system, and keeps kids feeling full and energized throughout the day. With busy schedules and picky eating habits, it can be challenging to ensure your child is getting enough protein. That’s where high-protein snacks come in — convenient, tasty, and nutritious.
The top 15 snacks with a lot of protein that kids love and that give them the energy they need to do well are listed here.
1. Honey-infused Greek Yogurt with Berries
Greek yogurt is a great base for a healthy snack because it has nearly twice as much protein as regular yogurt. Add a drizzle of honey and a handful of fresh berries for natural sweetness and antioxidants.
Serving size: between 10 and 15 grams of protein. Why it’s great: Creamy, customizable, and perfect for breakfast or an afternoon snack.
2. Hard-Boiled Eggs
Simple, portable, and packed with protein, hard-boiled eggs are a classic choice. They're rich in essential amino acids and healthy fats, making them ideal for growing bodies.
Protein content: 6 grams per egg
Why it’s great: Easy to prep in bulk and can be seasoned or sliced for variety.
3. Peanut Butter and Banana Slices
Spread a spoonful of peanut butter on banana slices or use it as a dip. This snack is a tasty combination of protein, potassium, and natural sugars for quick energy.
Protein content: 7–8 grams per serving (2 tbsp peanut butter)
Why it’s great: Sweet, satisfying, and a hit with most kids.
4. Roll-Ups of Chicken
Turkey Roll up slices of turkey or chicken breast with cheese or a tortilla for a fun, protein-rich finger food. You can even sneak in some spinach or lettuce for added nutrients.
Protein content: 10–12 grams per roll-up
Why it’s great: No utensils required and easy to customize.
5. Cottage Cheese with Pineapple
Cottage cheese is not only rich in protein but also calcium. The mild flavor pairs well with fruit like pineapple or peaches for a naturally sweet snack.
Protein content: 13–15 grams per half-cup.It's great because it's low in fat and easy on kids' stomachs
6. Hummus and Veggie Sticks.
Hummus, made from chickpeas, is a plant-based protein source full of fiber and iron. For a crunchy, nutritious snack, serve with carrot sticks, bell pepper slices, or cucumber slices. Protein content: 4–5 grams per 1/4 cup hummus
Why it’s great: Nut-free and suitable for school lunches.
7. Cheese Cubes or Sticks
Cheese is a kid-friendly snack loaded with protein and calcium. For convenience, choose mozzarella sticks, cheddar cubes, or miniature Babybel rounds. Protein content: 6–7 grams per ounce
Why it’s great: Portable, mess-free, and satisfying.
8. Protein-Packed Smoothie
Blend banana, berries, nut butter, or protein powder with Greek yogurt or milk (safe for kids). Smoothies are an easy way to sneak in protein and vitamins. Protein content: 10–20 grams, depending on ingredientsWhy it’s great: Perfect for picky eaters and easy to make.
9. Edamame (Boiled Soybeans)
Edamame is a plant-based complete protein, meaning it contains all essential amino acids. Boil and lightly salt them for a tasty and fun-to-eat snack.
Protein content: 8–9 grams per ½ cup
Why it’s great: Great finger food that feels like a treat
10. Trail Mix with Nuts and Seeds.
Create a homemade trail mix with almonds, cashews, pumpkin seeds, and a few raisins or dark chocolate chips. This nutrient-dense snack is energy-boosting and rich in healthy fats.
Protein content: 7–8 grams per small handful
Why it’s great: Crunchy, customizable, and shelf-stable.
11. Mini Tuna or Chicken Salad Cups
Mix canned tuna or shredded chicken with Greek yogurt or mayo and serve in mini whole-grain pita pockets or lettuce cups.
Protein content: 15–20 grams per serving
Why it’s great: Versatile and loaded with protein.
12. Lentil or Chickpea Chips
Unlike regular potato chips, lentil and chickpea chips are high in protein and fiber. They’re available in various flavors and make for a satisfying crunchy snack.
Protein content: 5–7 grams per serving (1 oz)
Why it’s great: Healthier alternative to traditional chips.
13. Chia Pudding
14. Mini Egg Muffins
Bake mini egg muffins using eggs, cheese, and chopped vegetables in a muffin tin. They’re portable and can be stored in the fridge or freezer.
Protein content: 6–8 grams per muffin
Why it’s great: Easy to prep in advance and reheat.
15. Protein Pancakes or Waffles
Make high-protein pancakes using oats, Greek yogurt, or protein powder. These are a fun snack or breaoption that kids can eat plain or with a bit of fruit or syrup.
Protein content: 10–15 grams per serving
Why it’s great: Feels indulgent but fuels the body.
Tips for Including More Protein in Your Child’s Dietkfast
Even with these great snack options, some kids still need a little encouragement to eat more protein. Here are some tips to help:
Make it fun: Use cookie cutters for sandwiches or arrange snacks into smiley faces or animal shapes.
Offer variety: Mix animal and plant proteins to keep meals interesting.
Engage your children by allowing them to choose or prepare their snacks. Be consistent: Offer protein with every meal and snack to balance blood sugar and promote steady energy.
Watch portions: Kids don’t need as much protein as adults, so focus on small, frequent servings.
How Much Protein Do Kids Need?
Protein needs vary by age, gender, and activity level. Here's a general guide for daily protein intake:
Ages 1–3: 13 grams/day
Ages 4–8: 19 grams/day
Ages 9–13: 34 grams/day
Teen boys (14–18): 52 grams/day
Teen girls (14–18): 46 grams/day
A well-balanced diet is sufficient for most children to meet these needs. If you're concerned, always consult your pediatrician or a registered dietitian.
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