15 Healthy High in Protein Snacks for Kids

15 Healthy High in Protein Snacks for Kids

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If a kid grows slowly or is underweight for their age, healthy meals are often an excellent place to start, but they may not be sufficient. Certain youngsters lack the appetite or have eating habits that prohibit them from obtaining the necessary nourishment at mealtimes. Healthy snacks for children may assist give nutrients necessary for proper development, particularly in the protein department. A well-balanced snack rich in protein provides fuel for your children’s afternoon activities and ensures that they get the vitamins and minerals their developing bodies need.

15 Best Protein-rich Snacks Recipes for Kids

High-protein meals are well-known for their ability to make you feel full for extended periods. High-protein snacks for kids, like seed cookies, bliss balls, fritters, and pinwheels, can satiate their hunger after school and are sure to keep children satisfied until supper.

Snacks With High Protein and Low Fats for Kids 

High-protein and low-fat snacks for kids can help them be more energetic and not become lethargic as time goes on. Here are some best high-protein snack recipes.

1. Onion Rings in the Oven

This recipe can be a tasty and protein-rich snack for your children.

Ingredients 

  • 2 large onions
  • 2 eggs, beaten 
  • 1 1/2 cup bread crumbs
  • 1/4tsp garlic powder
  • 1/2tsp salt

Method 

  1. Salt, Breadcrumbs, and garlic powder are combined in a large mixing basin. Set aside.
  2. Separately, whisk together the eggs.
  3. Slice the onions into rings.
  4. The eggs should be used to cover each ring, one at a time before it is coated with the bread crumbs mixture.
  5. Serve immediately after baking for 20 minutes at 375 degrees Fahrenheit on a baking sheet.

2. Cottage Cheese and Cherry Tomatoes 

Cottage cheese is a high-protein, high-calcium food that is low in fat. Make this simple protein snack for your children.

Ingredients 

  • 2 cups cottage cheese (low-fat)
  • 1 cup cherry tomatoes
  • 16 crackers (whole-wheat)

Method

  1. Cherry tomatoes should be washed and chopped into quarter-sized pieces.
  2. Put the cottage cheese on the wafers and arrange the tomatoes on top of it.
  3. You may season the cottage cheese with salt and pepper to make it more flavorful.

3. Chickpeas With a Roasted Flavor 

Chickpeas are a high-protein food that is also low in salt. Additionally, they have antioxidant effects.

Ingredients 

  • ½tsp garlic powder
  • ½tsp paprika 
  • 150g chickpeas
  • 3tsp olive oil
  • 2tsp cumin powder
  • ¼tsp salt
  • 1tsp lime juice

Method 

  1. Preheat oven to 400°F.
  2. Soak the chickpeas and pat dry with tissue paper to make them crispy.
  3. On a baking sheet, distribute the chickpeas evenly and bake for 25 minutes at 400°F.
  4. After baking, set them aside to cool. Then, reduce the oven’s temperature to 350°F.
  5. Combine garlic powder, paprika, 1.5 teaspoon olive oil, lime juice, and salt in a bowl and whisk well until it becomes a paste.
  6. Add the chickpeas to the mixture after they cool. Toss them together with your hands to coat evenly.
  7. Spread the coated chickpeas evenly on a baking sheet and bake for 15 minutes at 350°F, often checking to ensure they do not burn.
  8. Once the chickpeas are golden brown, remove them, let to cool, and give these crispy and tangy chickpeas to your children.

Protein-rich Snacks for Kids’ School Lunch Box

Lunch is one of the most exciting things, and a child looks forward to it in school. Take a look at these amazing lunch recipes for your children.

1. Turkey Rolls from California 

These rolls are protein- and carbohydrate-dense. 

Ingredients 

  • 1 avocado
  • 2tbsp mustard 
  • 4 large romaine lettuce pieces
  • 250g roasted turkey slices
  • 70g pepper jack cheese

Method

  1. Take one big lettuce leaf and layer it with some pepper jack cheese, one roasted turkey slice, and a slice of avocado. Repeat with another large lettuce leaf.
  2. Roll the lettuce up with some mustard and a little amount of avocado paste, sealing the ends with the paste.

2. Sandwiches With Lemon Chicken Salad

These sandwiches are not only tasty, but they are also rather filling.

Ingredients 

  • 2tbsp lemon juice
  • ½tsp ground black pepper
  • 4 large lettuce leaves 
  • 2 cups cooked and shredded chicken
  • ½ cup mayonnaise
  • 1tbsp chopped tarragon (you can use basil instead)
  • 8 whole-grain bread slices
  • 8 (¼ inch thick) tomato slices
  • a cup finely chopped celery
  • ¼ cup plain Greek yogurt

Method 

  1. In a large mixing basin, combine the first seven items and well combine.
  2. To assemble, cut the lettuce into two portions and distribute it over one slice of bread. Add the aforementioned mixture to the bread slice in an equal layer, top with a slice of tomato, and seal the sandwiches with another slice of bread.

3. Box of Chicken Salad 

Is it possible that your children are refusing to eat salads at school? Then give your kids a taste of this delicious and high-protein snack.

Ingredients 

  • 4 small bell peppers
  • 1 celery stalk 
  • 3 lettuce leaves
  • 250g cooked and shredded chicken
  • ¼tsp pepper
  • 2tbsp slivered red onion
  • ⅔ cup cut fruit of your choice
  • 1tsp lemon zest
  • ¼tsp salt
  • ¼ cup Greek yogurt
  • 1tbsp olive oil
  • 1 ½tsp thyme leaves

Method 

  1. Whisk the salt, yogurt, thyme, oil, lemon zest, and pepper in a big mixing bowl until everything is thoroughly combined.
  2. Combine the shredded chicken and onions in a large mixing bowl.
  3. Remove the seeds from the bell peppers and stuff them with salty goat cheese, finishing with a sprig of thyme.
  4. Finely chop the celery stalks. Cut the fruit into bite-size pieces.
  5. Place all of the goods in the lunch box in the proper order.

Nut-free Protein Snacks for Kids

Nut-free Protein Snacks for Kids

If your child is allergic to nuts, here are some nut-free snacks:

1 . Fruity Dip With a Lot of Protein 

You may prepare a high-protein snack that incorporates fruits to ensure that your youngster receives the necessary micronutrients.

Ingredients 

  • 2tsp almond butter
  • 1tsp cinnamon powder 
  • 1 cup Greek yogurt
  • 1 apple or any fruit of choice (sliced)
  • 1tbsp honey

Method 

  1. Combine almond butter, yogurt, honey, and cinnamon in a mixing dish. The components should be stirred and combined.
  2. Once completed, pour the mixture into a cup and serve with graham crackers, fruit slices, pretzels, and cookies.
  3. Additionally, you may include nuts like almonds and pecans and seeds such as chia and roasted pumpkin seeds to boost the total protein content of the meal.

2. Bites of Broccoli and Cheese 

Broccoli is an excellent source of protein and folate. Make a protein-rich snack for children using this recipe.

Ingredients 

  • 1/2 cup panko bread crumbs
  • 60g grated parmesan cheese 
  • 2 cups broccoli florets
  • 2tbsp olive oil
  • 2 large eggs
  • 1/2tsp salt

Method

  1. Bring the broccoli florets to a boil in water until they are completely tender.
  2. Salt, bread crumbs, cooked broccoli, eggs, and parmesan cheese should be blended roughly in a blender before serving.
  3. To form little balls, use one tablespoon at a time and roll it between your hands.
  4. Using your fingers, flatten the broccoli balls into balls and roast them on both sides until they are golden brown in a pan with two teaspoons of olive oil over medium heat.

3. Sandwiches in Tomato Cups With Avocado and Cottage Cheese Filling 

It is a high-protein snack that your children will like. Make these appetizing nibbles and watch them go before your eyes even before you realize it.

Ingredients 

  • 1tsp lime juice
  • 6 cherry tomatoes 
  • 2 avocados
  • 1tsp salt
  • 1 cup cottage cheese

Method 

  1. Scoop the avocados out of their skins and mash them into a smooth paste with your hands.
  2. Mix the salt, lime juice, and cottage cheese until completely combined.
  3. Make sure the tomatoes are well cleaned, and cut little slices off the top and bottom so that they can sit.
  4. Scoop out the interior of the tomato and make it shallow by scooping it clean. If your children do not like them raw, you may cook them on the grill.
  5. Filter the avocado-cottage cheese mixture into a piping bag, then pipe it into the chopped tomatoes for a delicious and nutritious snack.

Low Sugar With High Protein Snacks for Kids 

Maintain your kids’ health with these low sugar and high protein snacks:

1. Cucumber Rolls With Turkey and Pesto 

This dish may be presented to children as a delectable protein-rich snack that can be enjoyed at any time of day.

Ingredients 

  • 6oz smoked turkey breast (deli, shredded)
  • 1 capsicum (thinly sliced)
  • 1 cup spring onion (finely chopped)
  • 3 cucumbers (thinly sliced)
  • 1 cup basil pesto
  • Salt (to taste)
  • Pepper powder (for seasoning)
  • Mixed herbs powder (optional)
  • Mozzarella slices (cut into thin slices)
  • ½ cup spinach (shredded)

Method 

  1. Cucumbers should be well washed under cold running water.
  2. Cut the cucumbers in half lengthwise. Make sure the slices are as thin as possible. You may either use a mandoline slicer or a regular vegetable peeler to peel thin slices of carrots.
  3. Place the cucumber slices on a piece of parchment paper and blot them dry with a paper towel to prevent them from sticking together.
  4. Spread roughly a spoonful of pesto on each cucumber slice and serve immediately. Spread the cheese, turkey, spring onion, bell pepper, and spinach on top of it in an equal layer to finish it off—Season the top with salt, pepper powder, and the herb mixture.
  5. Make rolls out of the slices and arrange them on a serving plate.
  6. Fresh hummus garnished with fresh parsley should be served with the entrée.

2. Parfait With Peanut Butter, Bananas, and Yogurt 

This mix of nuts, fruits, and butter will become your child’s favorite.

Ingredients 

  • 1 medium banana, sliced
  • 2tbsp peanut butter 
  • 1 cup vanilla yogurt
  • 2tbsp cacao nibs

Method

  1. Remove from the heat and stir until the peanut butter is thin and pourable.
  2. Take a large glass, fill it halfway with yogurt, layer on the banana slices, sprinkle with half of the peanut butter, and finish with cacao nibs on the top of the glass.
  3. Refrigerate until ready to serve.

3. Eggs Deviled 

It is the optimal method to consume one egg daily. Consider this easy but nutritious high-protein snack for children.

Ingredients 

  • 1tsp mustard
  • Salt to taste
  • Pepper to taste 
  • 6 hard-boiled eggs
  • Paprika for garnish
  • 2 bell peppers, chopped
  • 2tbsp mayonnaise

Method

  1. Bring the eggs to a hard boil and then put them in cold water.
  2. Peel and cut them in half after they are cool.
  3. Scoop the yolks into a separate dish and leave the egg whites aside.
  4. Mash the yolks and combine with the other ingredients until a smooth mixture forms.
  5. Refill each egg white with the yolk mixture, sprinkle with paprika, and serve.

Easy-to-make Protein Snacks for Kids 

Snacking is crucial for growing children. So, make it healthy with these recipes:

1. Trail Mix Spicy 

This trail mix is a high-protein snack for children.

Ingredients 

  • 1tbsp ground cumin or fennel seeds
  • ½tbsp chili paste 
  • 2tbsp olive oil
  • 1 cup almonds
  • a cup sunflower seeds
  • ½tsp salt
  • a cup pumpkin seeds

Method 

  1. Put the olive oil in a frying pan and add the chili paste.
  2. Combine the almonds and seeds well.
  3. Sauté the seeds and season with salt, taking care not to brown them.
  4. Allow it to cool slightly before storing it in a glass container.

2. Peanut Butter and Apples 

It is a really simple protein snack for youngsters.

Ingredients 

  • 1 jar peanut butter 
  • 3 medium-size apples

Method 

  1. Cut the apples into suitable sizes; for added excitement, cut them into amusing animal shapes.
  2. Serve with peanut butter spread on each piece.

3. Milkshake With Bananas And Peanut Butter

It is an excellent protein snack for children.

Ingredients 

  • 1tbsp peanut butter
  • ¼ cup cottage cheese 
  • 1 ripe, frozen banana
  • 1 cup milk
  • 1tsp honey

Method

  1. Combine all ingredients in a blender and mix until smooth.
  2. Refrigerate until chilled, and then serve.

You may use these recipes to help you rotate the menu and keep your children from being bored with eating the same thing repeatedly. These high-protein snacks encourage youngsters to consume a balanced diet while delighting their taste senses. It’s a win-win-win situation for both of you.

Also Read:

Delicious Rain Snacks for Kids
Healthy Baking Recipes for Children
Vegan Snack Recipes That Every Kid Will Love

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Ruchelle has a vast experience working with clients in hospitality, health and wellness, entertainment, real estate, and retail. She aims to utilise her learnings to deliver quality content which will in turn help drive sales and customer engagement.