How to Boost Protein in Your Toddler’s Favorite Recipes
Dec 10, 2018, Updated Dec 16, 2024
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I’ve thought long and hard about what my 3 year old’s love language might be. And I realized that there is one thing he loves no matter what sort of mood he might be in — carbs. Maybe you can relate?! Most toddlers I know are total carboholics. And that’s okay, because it’s normal and healthy for them to have up to 60 or 65% of their diet be made up of carbs. But they still need a little protein boost in their meals!
Getting protein in can definitely be a struggle at times. Though their protein needs are low compared to adults, they do get great benefit from having some protein in their meals. Not only does it contain building blocks for growing strong bodies, but it also helps keep them full longer. Then they can make it to the next snack or meal time more easily. And hopefully avoid a hunger meltdown!
A little bit of protein goes a long way for our little ones. So do not be dismayed if they regularly turn up their nose to eggs, meat, and fish. We are accustomed to much bigger protein portions here in America than they need. Like a half of a chicken breast, for example? That’s more protein than a toddler or preschooler needs in an entire day!
Since they do usually choose carbs first – and sometimes ONLY eat the carbs on their plate – I wanted to help you find some ways to boost those carbs with a bit of protein.
Adding a small protein boost to their favorite carby foods is a great way to:
- make mealtimes easier- just serve one thing instead of making multiple meal components
- get protein in your toddler who only wants to eat carbs
- serve balanced meals that have all three macronutrients necessary for growth and development- carbohydrates, protein, and fat
- have peace of mind that they are getting the nutrition they need
Toddler Friendly Recipes
I have carefully selected these recipes below for you to try! There are muffins, pancakes, french toast, smoothies, granola, cookies, bars, energy bites…total toddler heaven. All of these are lower in added sugar than the traditional versions, and some are even free of added sugar! The common theme among them all is a hearty boost of protein.
Some use very unconventional ingredients – like lentils – but I encourage you to give them a try. I’ve been pleasantly surprised by using lentils and chickpeas in baking. Their flavor typically disappears into the background and you’d have no idea they’re in there. My husband is usually an even tougher critic than my kids, and he willingly eats the baked goods I make that have legumes inside, if that helps convince you!
Protein Packed Breakfast Recipes
Healthy Baked French Toast Sticks (pictured)
Healthy Banana Chocolate Chip Muffins
Easy and Delicious Sheet Pan Pancakes
Protein Packed Bars and Bites
5 Ingredient No Bake Nut Butter Bars (pictured)
No Sugar Added Baked Oatmeal Bars
No Bake Chocolate Chip Cookie Dough Bites
Tips for Boosting Protein
I have a couple tried and true tricks that help boost the protein content of the foods my kids already love.
Like I said, many kids love carbs- specifically pasta! If you have a pasta-lover, I like to opt for noodles that have a little higher of a protein content that traditional ones made with just regular flour. There are some amazing products on the market nowadays, like Banza pasta made with chickpea flour (higher protein!), Barilla protein pasta, Goodles, and this red lentil pasta recipe.
I also love to add in protein (and veggies!) to my pasta sauce, like with this cottage cheese carrot pasta sauce.
I also love to cook my pasta in bone broth (or a mixture of bone broth and water). The noodles soak up some of the protein-rich bone broth and viola, the meal automatically packs more of a protein punch! And if you’ve got leftover bone broth, here is my best ice-cube-mold hack for adding veggies and protein to any carb base your kids love to eat.
Getting protein into a picky eater’s diet can be challenging, but with a little strategy and some clutch ingredients, I know we can do it!
If you need a little extra help troubleshooting any other picky eating topics, I got you! Check out my free Picky Eater Starter Guide!
