If a child constantly says they’re hungry, it’s most likely because what they eat isn’t filling. While crackers and chips are a fun option to munch on at times, they have small amounts of protein, an essential ingredient that keeps you full.
Protein is considered a macronutrient that is a vital part of a balanced diet. It’s also essential for development and healthy growth to help you feel energized and satisfied. Next time your child asks for a snack, try a high-protein snack option because, chances are, they’ll stay full longer.
As you continue reading below, we’ve put together the perfect parents’ guide to high-protein kid snacks to help make your days a bit easier.
Why is Protein Essential for Kids?
Just like an adult, our kids need protein to thrive and live. The protein in our bodies serves as the crucial building block with enzymes and vital amino acids that we can’t function without.
Our children need protein to absorb nutrients, not to overheat, to strengthen their bones, and to absorb muscle. Additionally, protein helps maintain and form healthy organs, gives endless energy after using fats and carbohydrates, promotes quick healing, and helps boost the immune system.
In summary, kids need high protein for them to learn, grow, and play just as kids are intended. However, it’s not healthy for kids to overeat protein. We must mention that some parents have tried natural supplements and protein powders for kids, overdoing their protein intake.
This is not recommended unless stated by your child’s pediatrician. How much protein do kids need? Well, it mostly depends on age, but let’s look closer.
What Amount of Protein Do Kids Need?
When searching for high-protein kids snacks, there’s a general recommendation according to the child’s age bracket. The amount of protein your child needs always differs with each child, so it’s best to consult your pediatrician. However, here is the general recommendation per the Children’s Hospital of Orange County.
- 1 - 3 years: 13 grams
- 4 - 8 years: 19 grams
- 9 - 13 years: 34 grams
- 14 - 18 years (males): 52 grams
- 14 - 18 years (females): 46 grams
7 High Protein Kids Snacks Ideas
You’re getting ready for the day, almost prepared and out the door, but your kids will be late if you don’t leave soon, but here comes the hard part. You could grab a quick drive-thru breakfast; however, let’s keep it healthy. Continue reading our list of high-protein kids’ snack ideas you’ll want to try before hopping in the car!
Before you head to the grocery store, it’s essential to mention that this protein should come from natural foods, not protein powder.
1. Hard-Boiled Eggs
Hard-boiled eggs are the most popular egg options, and for good reason. As a kid-friendly protein snack, these eggs are easy to send on the go. If you have time, try scrambled eggs, quiches, or omelets as a beneficial alternative.
No matter how you cook eggs, you’ll get 6-7 grams of protein per egg. This means they’re among the best high-protein kids’ snacks, alongside the nutritional benefits of choline and folate.
When serving to a child, try topping the hard-boiled egg with sea salt, as many kids love sweet or salty treats.
2. Peanut Butter Sandwich
As one of the simplest snack options, peanut butter sandwiches are an excellent protein option for kids. Peanut butter has a whopping 8 grams of protein per two tablespoons. To make this delicious snack, you can spread it across whole-grain bread to make it extra filling.
And if you were wondering, yes, you can add low-sugar jelly, so you’re not only serving plain butter. With one cup of milk alternatives or whole milk, your child will have a powerful protein combination of calcium, whole grains, and protein.
3. Vanilla Greek Yogurt with Honey
Greek yogurt has always been a powerful protein choice, and understandably so. Are you ready for this? Greek yogurt will give you around 20 grams of protein with each cup. While plain yogurt is usually not liked by many children, you can still make it a high-protein snack by adding natural vanilla or raw honey.
If you want to take it up a notch, add a bit of blueberries and whole-grain granola. Making this delicious combination might have your child moving on from yogurt pouches in no time!
4. Lean Chicken Strips or Nuggets
If you’re anything like us, you may have fallen victim to the chicken nugget trap. While the kids are hollering about their hunger, the frozen nuggets are the first thing you grab. But then you remember that chicken has protein.
Did you know that 4 ounces of chicken has 26 grams of protein? However, packaged chicken nuggets can be full of saturated fat and salt. Since we know parents are busy, you can choose lean chicken strips or nuggets for a high-protein snack.
5. Pinwheels With Ham and Cheese
If you're looking for a high-protein snack that’s quick and easy to whip up, ham and cheese pinwheels are among the best options. When heading to the grocery store, pick a ham with low sodium. Deli ham will give you 11 grams of protein with only three or four slices.
Afterward, grab some cheese to increase the protein intake, adding a bit of cream cheese or mayo on a flour tortilla. Once you have your ingredients, layer the ham and cheese, add the condiments, then roll and slice it.
This snack option is excellent for kids’ lunches and sporting events. If you’re looking for a salty snack, choose spiral-cut ham.
6. Protein Bars (Homemade)
If you’re low on time and looking for an easy snack, homemade protein bars are an excellent choice, and kids seem to love them. Similar to many homemade snack options, there are many homemade recipes that you’ll find online. Like some of the best snacks for kids that have high protein, these snacks will be kept in the freezer or fridge.
7. Turkey Sticks
Regarding jerky, we don’t discriminate, but turkey sticks are similar to turkey jerky, except they’re softer and thicker like sausages. Turkey sticks are also an excellent option for avoiding high-sodium and fat snacks. Turkey has approximately 24 grams of protein with every 3 ounces.
So you can see why turkey sticks make the high protein list. In your kid’s lunch or as a quick on-the-go snack, turkey sticks are a great low-carb snack option.
High Protein Kids Snacks: FAQ
1. What are some excellent high-protein snacks for kids?
Good high-protein snacks for kids are nuts, eggs, lean meats, and specific plant-based milk.
2. How can I increase my protein intake for kids?
To increase the protein intake for kids, you can try vegetables, soy products, fish sticks, mozzarella string cheese, or yogurt.
3. How do you give a picky child protein?
To give a picky child protein, you can try quesadillas, peanut butter waffles, a glass of milk, or beef sticks.
4. What happens if a child has too little protein?
If a child has too little protein, they may experience decreased immune response, joint and bone pain, slow growth, poor concentration, or fatigue.
5. How do I get my child to eat more protein?
To get your child to eat more protein, try involving them in grocery shopping, limit snacks to two hours before meals, and offer healthy foods.
