Protein is an essential macronutrient and forms the building blocks of life. Including high-protein snacks for kids in their daily meals can help them meet their daily protein requirements. Children between 4 and 8 and 9 and 13 years need 19g and 34g of protein every day, respectively (1). Ensuring children get sufficient protein is necessary to help them grow and develop healthily. Read on as we share some delicious, high-protein snacks your child will love eating after school, between meals, or as part of their lunchbox.
27 Healthy High-Protein Snacks For Children
Nut-free Protein Snacks For Kids
1. Roasted chickpeas
Chickpeas are high in protein and low in sodium. They also have antioxidant properties. So, they make a healthy protein snack for children. You will need:
150g chickpeas 3tsp olive oil 1tsp lime juice 2tsp cumin powder ½tsp garlic powder ½tsp paprika ¼tsp salt
How to:
2. Cottage cheese and cherry tomatoes
Cottage cheese is a rich source of protein and calcium. Here is an easy protein snack for kids. You will need:
1 cup cherry tomatoes 2 cups cottage cheese (low-fat) 16 crackers (whole-wheat)
How to:
3. High-Protein Fruity Dip
You may make a high-protein snack that contains fruits so that your child can get essential micronutrients too. You will need:
1 cup Greek yogurt 1 apple (sliced) or any fruit of choice 2tsp almond butter 1tsp cinnamon powder 1tbsp honey
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4. Baked onion rings
Onions are a good source of vitamin C, dietary fiber, and amino acids. This recipe will help you make a protein-rich snack for your children. You will need:
1 1/2 cup bread crumbs 1/2tsp salt 1/4tsp garlic powder 2 large onions 2 eggs, beaten
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High Protein, Low Sugar Snacks For Kids
5. Broccoli cheese bites
Broccoli is rich in folate, while cheese is rich in protein. Use this recipe to make a delicious snack for children with broccoli. You will need:
2 cups broccoli florets 2 large eggs 1/2tsp salt 1/2 cup panko bread crumbs 60g grated parmesan cheese 2tbsp olive oil
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6. Tomato cups with avocado cottage cheese filling
This is a protein-packed snack for your kids. Make these attractive bites and watch them disappear before you even know. You will need:
2 avocados 1tsp salt 1tsp lime juice 6 cherry tomatoes 1 cup cottage cheese
How to:
7. Turkey And Pesto Cucumber Rolls
On average, 100 grams of turkey breast contains 20 grams of protein. This recipe can be introduced to kids as a tasty protein-rich snack for any time of the day. You will need:
3 cucumbers (thinly sliced) 1 cup basil pesto Mozzarella slices (cut into thin slices) 6oz smoked turkey breast (deli, shredded) 1 capsicum (thinly sliced) 1 cup spring onion (finely chopped) ½ cup spinach (shredded) Salt (to taste) Pepper powder (for seasoning) Mixed herbs powder (optional)
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8. Peanut butter banana yogurt parfait
It has everything your kids love. You will need:
1 cup vanilla yogurt 1 medium banana, sliced 2tbsp peanut butter 2tbsp cacao nibs
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High Protein, Low Carbohydrates Snacks For Kids
9. Deviled eggs
This is the best way to eat an egg everyday. Try this simple yet healthy high protein snack for kids. You will need:
6 hard-boiled eggs 2tbsp mayonnaise 1tsp mustard Salt to taste Pepper to taste Paprika for garnish 2 bell peppers, chopped
How to:
10. Nutty chicken satay
This chicken is crunchy and is a kid-friendly protein snack, which is better than fried chicken anytime. You will need:
2tbsp non-sweet chunky peanut butter 1 minced garlic clove 1tsp curry powder A splash of soy sauce 2tsp lime juice 2 skinless chicken breast cut into strips Lettuce and cucumber
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11. Spicy trail mix
This trail mix is a protein-packed snack for kids. You will need:
2tbsp olive oil 1 cup almonds ⅓ cup pumpkin seeds ⅓ cup sunflower seeds 1tbsp ground cumin or fennel seeds ½tbsp chili paste ½tsp salt
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12. Edamame dip
Edamame are immature soybeans; these have high protein content. You will need:
250g of shelled edamame 6tbsp lime juice 3tbsp water 2tbsp peanut butter 3tbsp garlic infused olive oil 1tsp cumin powder ½tsp salt 2tsp sesame oil ½tsp red pepper flakes 2tbsp chopped cilantro
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Easy Protein Snacks for kids
13. Apple and peanut butter
This is a simple protein snack for children. You will need:
3 medium size apples 1 jar peanut butter
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14. Banana and peanut butter milkshake
This is a good protein snack for kids. It also has heart-healthy monounsaturated fats, vitamin E, fiber, and iron. You will need:
1 ripe, frozen banana 1 cup milk 1tbsp peanut butter ¼ cup cottage cheese 1tsp honey
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15. String cheese-grape kabobs
Kids simply love to eat string cheese, plus it is high in protein. You will need:
6 plastic toothpicks 1 cup grapes 6 string cheese blocks
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16. Oats and chocolate chip bites
These are yummy and a fun protein snack for kids. You will need:
1cup pitted dates ½ cup peanut butter 1 cup gluten-free oats ⅓ cup chocolate chips
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Protein Snacks for kids on the go
17. Cucumber bites
These are bite-sized, easy to carry and make a perfect protein snack for children on the go. You will need:
24 whole wheat crackers ½ cup hummus 1 cucumber, peeled, seeded and diced ¼ cup feta cheese Salt to taste
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18. California turkey rolls
These rolls are high in protein and low in carbohydrates. They are perfect while traveling with kids. You will need:
4 large romaine lettuce pieces 250g roasted turkey slices 70g pepper jack cheese 1 avocado 2tbsp mustard
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19. Protein Bar
These protein-packed snacks are a great replacement for the chocolate bars. You will need:
2 cups rolled oats ½ cup vanilla flavored protein powder 2tbsp hemp hearts 1tsp ground cinnamon 1tsp dried raisins ¼tsp nutmeg ¼tsp salt ¼ cup peanut butter ¼ cup honey ½ cup almond milk 1tsp vanilla extract ½ cup chocolate chips
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20. Nut-butter boat
Looking for some quick protein snack for kids? Try this one. You will need:
2tbsp of creamy peanut butter 1 large celery stalk 7 almonds 1tbsp raisins
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Protein snacks for kids at school
21. Protein-rich snack box
This is an easy and healthy snack for your kids to eat in school. You will need:
¼ cup plain hummus ½ cup snow peas 4 baby carrots ½ cup apple slices 1 cup low-fat Greek yogurt ¼ cup dry roasted salted almonds
How to:
22. Lemon chicken salad sandwiches
These sandwiches are delicious as well as quite filling. You will need:
2 cups cooked and shredded chicken ½ cup mayonnaise ⅓ cup finely chopped celery ¼ cup plain Greek yogurt 1tbsp chopped tarragon (you can use basil also) 2tbsp lemon juice ½tsp ground black pepper 4 large lettuce leaves 8 whole-grain bread slices 8 (¼ inch thick) tomato slices
How to:
23. Chicken salad box
Are your children refusing to eat salads in school? Then, try this tasty and high protein snack for your kids. You will need:
3 lettuce leaves 250g cooked and shredded chicken ¼ cup Greek yogurt 1tbsp olive oil 1 ½tsp thyme leaves 1tsp lemon zest ¼tsp salt ¼tsp pepper 2tbsp slivered red onion 4 small bell peppers 1 celery stalk ⅔ cut fruit of your choice
How to:
24. Sweet corn paneer chat
This tangy and sweet chat makes the perfect protein snack for kids at school. You will need:
½ cup cottage cheese cubes (paneer) 1 ½ cup boiled sweet corn 2tsp chaat masala 1tbsp oil 1 cup boiled potatoes 1 cup chopped spring onions ¾ cup chopped tomatoes ½tsp finely chopped chilies 1tbsp chopped coriander Salt to taste
How to:
25. Soya, chickpeas cutlets
Soya bean is a good source of protein. You will need:
½ cup boiled soya chunks ½ cup chickpeas boiled 3 finely chopped green chilies ½ onion finely chopped 3 minced garlic cloves 11g ginger 1tsp salt ¼ cup chopped coriander leaves 1tsp chaat masala 1tsp turmeric powder ½ cup red chili powder ½tbsp oil
How to:
26. Egg salad sandwich
Your kids will love these simple yet healthy sandwiches. You will need:
6 hard-boiled eggs ¼ cup mayonnaise 1tbsp yellow mustard ¼tsp salt ¼tsp pepper ½ cup finely chopped coriander ¼ thinly sliced onions 8 whole-wheat bread slices 4 lettuce leaves
How to:
27. Almond avocado toast
This protein-rich snack is simple yet yummy. You will need:
8 almond bread slices 24 avocado slices 1tsp olive oil for spreading 2tsps olive oil for drizzling ¼tsp sea salt
How to:
References:
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