Menu
Protein is an essential component of any balanced diet. It helps us build muscle, promotes healthy growth and development, helps our bodies heal wounds, and it’s a precursor for lots of important hormones and enzymes in the body. It also makes for some really filling snacks for kids. So it’s definitely a nutrient I want you to include in your child’s day!
But while it is important, I don’t want you to think protein is necessarily more important than any other nutrient. Protein has a “more is better” reputation, but it’s actually on very equal footing with carbs and fats. So instead of thinking of protein as something to prioritize, I want you to think of it as something to balance. That’s why in this post, I’m not only sharing my favorite protein snacks for kids—I’m sharing my favorite balanced protein snacks for kids!
Let’s get into it.
Note: as an Amazon Affiliate I earn from qualifying purchases at no extra cost to you.
How much protein do kids need each day? Honestly, less than you think! Every child will be a little bit different, but these amounts are a good baseline.
When it comes to preparing high-protein snacks for kiddos, I like to aim for 2-3 grams of protein in a snack for a toddler and 5-7 grams for a snack for a school-aged child.
Related: How Much Protein Does A Toddler Need?
Generally speaking, kids can meet these protein needs easily. A few servings of lean meat, Greek yogurt, or a meat alternative each day is all it takes. Protein-rich snacks are a great addition too because they keep kids full and energized in between meals!
True protein deficiencies are very uncommon in kids. Most children—even picky eaters and vegetarian kiddos—eat plenty of protein each day. It’s actually easier for a child to have too much protein than it is to have too little, especially in the United States!
But if you’re worried, just be intentional about making sure you’re offering protein options at most meals and snacks. To make this easier, I’ll give you some snack-specific ideas with good protein content further down in this post, to help you make sure your child’s protein intake meets their needs.
Remember that, especially when it comes to kids, more protein isn’t better. Too much protein can be pretty hard on young digestive systems and kidneys. So unless your doctor specifically recommends it, I don’t recommend giving your kids protein powders meant for adults until they’re older. (But a few sips of your protein smoothie is okay! I just don’t want them to necessarily have a full serving.)
If your child is experiencing growth issues you suspect are related to a lower protein intake or you’re worried about their growth and development, always talk with your pediatrician before supplementing.
Related: Protein Powder for Kids & Toddlers (Safety Tips)
Most protein food sources that are good for adults are also good for kids. So common sources like meat, dairy products, eggs, nuts, beans, and nut butter are all great options for your little ones.
If your child doesn’t or can’t have dairy, it’s worth noting that some non-dairy alternatives have very similar protein contents! Not all of them are created equal though. Almond and coconut milk products are often very low in protein, whereas soy milk and soy products are often almost identical to cow’s milk in terms of protein content. So just be sure to check the label. (Or, read this blog post where I compared nut milk labels for you!)
Adding hemp seeds to meals can also increase your child’s protein intake. One tablespoon of hemp seeds contains 3g protein! Add it to oatmeal or sprinkle on breakfast cereal or avocado toast.
(Also, in case you jumped down to this section of the post, just a reminder that I don’t recommend supplementing with protein powders or high-protein bars for kids!)
We’ve broken the protein-rich snacks in this list down into categories. We’ve got high-protein snacks that are nut-free, dairy-free, and even veggie and vegan. So you’ll easily find what you’re looking for even if you’re working with dietary restrictions or food preferences!
Just remember that protein isn’t the only thing to worry about nutrition-wise. And it’s not all these snacks have going for them, either! They’re also just all-around healthy snacks for kids at school or home. And many make the perfect healthy toddler snacks for on the go.
(Many of the vegetarian, vegan, meat- and fish-based snacks in this list are nut-free, too! Just check labels or adapt if needed to make sure they’re safe for your little one.)
If you want to be intentional about getting more protein into your child’s diet, on top of serving up these protein-rich snacks, you can:
Three or four combined servings of any of these things should ensure that your child is getting enough protein. But weaving in some of the protein-rich snacks on our list can help a lot, too!
Most kids meet their daily protein needs easily and there’s no advantage to giving them more protein than they need. If you’re worried your child isn’t getting enough protein or you just want to be intentional about getting enough into them, these high-protein snacks are a great way to sneak a few extra grams in here or there (and to keep them fuller for longer!). But please don’t feel any pressure to always choose the highest-protein option. Kids need carbs and fats, too!
0 Comments