10 Healthy And High Protein Snacks For Kids

Healthy And High Protein Snacks For Kids 

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Whether it’s fueling up before hitting the football session, or taking an afternoon snack break, a protein-rich snack is one of the best ways to rev up children for school or play. Studies suggest that eating food rich in protein increase the body’s production of hunger fighting hormones, thereby staving off hunger.

But, this does not mean you will feed your tyke store-bought protein bars, dry roasted nuts or hard-boiled eggs. Children love a variety in their food, even if it’s a snack. So today, Momjunction has rounded up ten healthy and high protein snacks for kids.

High Protein Snacks For Kids

1. Parmesan And Garlic Roasted Edamame:

Protein Snacks For Kids  - Parmesan And Garlic Roasted Edamame

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Inexpensive and loaded with nutrients, roasted edamame is one of the easiest ways to give a delicious dose of protein to your child. You can even add some roasted nuts or dried fruits for a punch of flavor.

You Will Need:

  • ¼ cup organic edamame
  • ¼ teaspoon garlic powder
  • 1 tablespoon powdered Parmesan cheese
  • 1 teaspoon olive oil

How To:

  1. Mix all the ingredients in a bowl and spread out on a tinfoil lined baking sheet.
  2. Roast the edamame at 350 degrees for 20 minutes or until the edamame turn crispy.

[ Read: Nutrition For Kids ]

2. Portobello Mushroom With Eggs And Cheese:

Protein Snacks For Kids  - Portobello Mushroom With Eggs And Cheese

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Here’s a recipe of a simple, yet filling savory protein snack for kids that will satisfy their midday hunger. And would you believe if we say that this recipe requires just four ingredients? If your kid does not like sun-dried tomatoes, then you can substitute it with sautéed spinach or roasted red peppers.

You Will Need:

  • 2 tablespoons soft goat cheese
  • 2 Portobello mushroom caps
  • 2 tablespoons sun-dried tomatoes
  • 2 large eggs
  • Salt and pepper to taste
  • Basil for garnish

How To:

  1. Preheat the oven to 400 degrees.
  2. Remove the stems of the mushroom and scrape out the gills.
  3. Spread the sides of the mushrooms with cooking oil and place it on the baking sheets.
  4. Stuff goat cheese in the mushroom caps and put chopped sun dried tomatoes on it.
  5. Crack an egg in the mushroom cap and bake for around 15 minutes.
  6. Once the eggs are cooked, season with salt and pepper.
  7. Top the eggs with chopped basil leave and serve.

3. Sweet Potato Chips:

Protein Snacks For Kids  - Sweet Potato Chips

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Sweet potato is a power packed vegetable. It contains chock full of nutrients, including a hefty amount of protein. You can prepare sweet potato in a plenty of ways for children, but sweet potato chips are our favorite. Crunchy and delicious sweet potato chips are also an excellent alternative to greasy and unhealthy potato chips. Below is the recipe for the same.

You Will Need:

  • Sweet potatoes, thinly sliced
  • Red pepper powder
  • Olive oil
  • Salt

How To:

  1. Preheat the oven and line a baking sheet. You can even grease it lightly with olive oil.
  2. Brush both sides of the sliced sweet potatoes with olive oil.
  3. Toss it with a bit of salt and red pepper powder and transfer into a lined baking sheet.
  4. Bake the sweet potato for 30 minutes or until the chips are crispy.
  5. Serve sweet potato chips with yogurt dip.

4. Black Bean Hummus:

Protein Snacks For Kids  - Black Bean Hummus

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No no, don’t scroll down! The dip may not look appetizing, but it tastes amazing! Unlike regular hummus, the key ingredient in the dip is black beans. Just half a cup of serving will provide your child 16 grams of protein. The dip tastes best with celery or carrot sticks. Or you can spread a spoonful on it on pita bread, and load it up with tomato, corn, and celery for a filling sandwich.

You Will Need:

  • 2 cans of black beans
  • 3 tablespoons of almond butter
  • 2 cups of low-fat cottage cheese
  • 1 clove of garlic, sliced
  • 2 tablespoons of olive oil
  • 3 tablespoons red wine vinegar
  • ¾ teaspoon of sea salt
  • ½ teaspoon of ground cumin
  • 2 tablespoons of orange zest
  • ¼ cup fresh parsley
  • 1 teaspoon of ground coriander
  • 10-12 stalks of celery, cut into thirds
  • Carrots, cut into strips
  • Freshly ground black pepper, to taste
  • Salt to taste

How To:

  1. Combine all the ingredients, except carrots and celery in a food processor jar and puree until smooth.
  2. Transfer the contents to a bowl and serve with the veggie sticks.

[ Read: High Protein Breakfast For Kids ]

5. Greek Yogurt Parfait:

Protein Snacks For Kids  - Greek Yogurt Parfait

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Greek Yogurt offers double protein per serving as compared to its regular counterpart. So here’s a simple Greek yogurt parfait recipe for you to follow. This Greek yogurt parfait is rich in nutrients like calcium, protein and calcium and tastes scrumptious when paired with granola and fruits.

You Will Need:

  • 2 cups Greek yogurt
  • 2 cups of granola
  • 4 tablespoons of honey
  • 2 cups fresh berries (raspberries, blueberries, strawberries) or fresh, chopped fruit like banana, peaches or mango

How To:

  1. Spoon two tablespoons of Greek yogurt into each glass.
  2. Put 2 tablespoons of granola over it and smoothen the surface.
  3. Put 2 tablespoons of fruit and again smoothen it.
  4. Repeat the method and drizzle honey over it.

One of the mouth watering protein rich snacks for kids!

6. Black Bean Taco:

Protein Snacks For Kids  - Black Bean Taco

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If your child likes his snack spicy, then serve him this delicious black bean taco. Black beans are an excellent source of protein, with ½ cup giving 20 grams of protein. And the recipe is easy to prepare too!

You Will Need:

  • ½ cup of black beans
  • 1 tablespoon of salsa
  • Taco shells
  • Grated cheese
  • Salt and pepper to taste

How To:

  1. Heat ½ cup of beans in the microwave and combine it with 1 tablespoon of salsa.
  2. Mash with a fork and season with salt and pepper.
  3. Divide the mixture into taco shells and put some grated cheese on it.
  4. Bake in the oven until the cheese melts.

[ Read: Healthy Snacks For Kids On The Go ]

7. Soy Milk Smoothie:

Protein Snacks For Kids  - Soy Milk Smoothie

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When it comes to protein shakes, the combinations are endless. But instead of going for cow milk, go for soy milk instead. Yes, cow milk does contain plenty of nutritional benefits, but soy milk contains iron and vitamin D, the two nutrients that cow milk lacks. And it’s rich in proteins too!

You Will Need:

  • Flavored soy milk
  • 1 cup raspberries or blueberries
  • Greek yogurt (optional)

How To:

  1. In a processor, blend 1 cup of flavored soy milk with blueberries and Greek yogurt.
  2. Serve the smoothie immediately, Another tasty kids’ protein snacks.

8. Bean And Cheese Quesadilla:

Protein Snacks For Kids  - Bean And Cheese Quesadilla

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The recipe might take a bit longer to prepare, but is totally worth the effort.

You Will Need:

  • ½ cup black beans
  • ½ cup sweet corn
  • 1 teaspoon of salsa sauce
  • Wheat tortillas
  • 1 slice of cheddar cheese
  • Salt and pepper to taste

How To:

  1. In a medium sized bowl, mix black beans, sweet corn, salsa sauce, cheddar cheese, salt, and pepper to taste. Spread the mixture evenly on the tortillas.
  2. Heat a nonstick pan over medium heat and cook the tortillas until the cheese melts and the tortilla is light brown in color.

9. Peanut Butter Crunch Cups:

Protein Snacks For Kids  - Peanut Butter Crunch Cups

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Forget the store bought crunch. We’ve got a delicious and nutritious substitute for you. Peanut butter crunch cup is a protein rich treat that will satisfy the sweet tooth of your darling. It is one of the tastiest protein snack ideas for kids.

You Will Need:

  • 1½ cups puffed quinoa
  • 1½ tablespoons of pure maple syrup
  • ¼ cup + 2 tablespoons coconut butter
  • 1 teaspoon of vanilla extract
  • ¼ cup + 2 tablespoons peanut butter
  • 2 tablespoons of coconut oil

How To:

  1. In a medium sized bowl, add puffed quinoa and leave it aside.
  2. Now cook coconut and peanut butter, maple syrup and vanilla extract in a saucepan for 4 to 5 minutes or until it melts completely.
  3. Pour the peanut butter mixture over puffed quinoa and stir to combine.
  4. Pour the mixture into the muffin liners and smooth the top with a spoon.
  5. Freeze the mixture for 1 hour.
  6. Once it sets, transfer to the refrigerator.

[ Read: Sugar Free Snacks For Kids ]

10. Lentil Bites:

Protein Snacks For Kids  - Lentil Bites

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Lentils are a protein-packed legume, with one cup containing 22 grams of proteins. But lentils as a snack? Yes,! And don’t worry, we are not talking about a bowl of lentil soup. You can make yummy energy bites with it as well. Here’s the recipe of whole lentil bites.

You Will Need:

  • ½ cup dry green lentils
  • 1 teaspoon coconut sugar
  • ½ tablespoon coconut oil
  • ½ teaspoon cinnamon
  • 1/8 teaspoon sea salt
  • 1 teaspoon of coconut flour
  • ¼ cup unsweetened coconut, shredded
  • ¼ cup pumpkin seeds
  • 2 cups oats
  • ½ cup peanut butter
  • ¼ dark chocolate chips
  • ½ cup honey

How To:

  1. Preheat the oven and line a baking sheet with parchment paper.
  2. Boil the lentils in 2 cups of water. Reduce the heat and simmer for 15 minutes.
  3. Drain and transfer to another bowl. Pour the coconut oil and mix well to combine. Now sprinkle the coconut flour, sea salt, coconut sugar, cinnamon, and stir well.
  4. Spread the lentils on the baking sheet and bake for 15 minutes. Leave it aside to cool.
  5. In another large bowl, stir together seeds, oats, chocolate chips and coconut. Now add the crispy lentils, honey, and peanut butter and stir well.
  6. Roll into small sized balls and refrigerate for 30 minutes.

So gather the ingredients, grab your apron and get started. We guarantee kids will feel full of vitality after binging on these snacks.

Which of the protein snacks for kids are you thinking of preparing for your kiddo? And do you have any other protein-rich recipe that you’d like to share with us? If yes, then please leave us a comment below!

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