27 Healthy High Protein Snacks For Kids

27 Healthy High Protein Snacks For Kids

Image: Shutterstock

Proteins are the building blocks of our body. Children need them in their growth years to help build their height and healthy weight.

Kids must eat high-protein foods as they need all the energy to fuel their rapid growth and development. In fact, children in the age group of 4-8 years need 19g protein every day and those of 9-13 years need 34g (1). Also, protein foods are quite filling, so they prevent kids from munching on junk food.

But healthy, protein-rich food need not be boring always. MomJunction helps you make it delicious with these healthy high-protein snacks for kids. Serve them after school, between meals or pack them for school, your children will simply love them.

27 Healthy High-Protein Snacks For Children

Nut-free Protein Snacks For Kids

1. Roasted chickpeas

Chickpeas are high in protein and low in sodium. They also have antioxidant properties. So, they make a healthy protein snack for children.

Roasted chickpeas

Image: Shutterstock

You will need:

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

How to:

  1. Heat the oven to 400°F.
  2. Soak the chickpeas and blot the excess water using a tissue paper to make the chickpeas crunchy.
  3. Evenly spread the chickpeas on a baking sheet and bake them for 25 minutes at 400°F.
  4. Take the chickpeas out and let them cool, also reduce the oven temperature to 350°F.
  5. In a bowl, add 1.5 teaspoon olive oil, lime juice, garlic powder, paprika, and salt and mix well until it forms a paste.
  6. Once the chickpeas have cooled, add them to the paste and mix with your hands so that all the chickpeas are evenly coated.
  7. Evenly spread the chickpeas on a baking sheet and bake them for 15 minutes at 350°F, occasionally check to make sure they are not burning.
  8. Once the chickpeas are golden brown, remove, let them cool, and serve your kids these crunchy and tangy chickpeas.

Nutritional value: Protein: 7g, calories: 175, carbohydrates: 21g, fat: 8g

2. Cottage cheese and cherry tomatoes

Cottage cheese is a rich source of protein and calcium. Here is an easy protein snack for kids.

Cottage cheese and cherry tomatoes

Image: Shutterstock

You will need:

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

How to:

  1. Wash and cut the cherry tomatoes into quarter-sized bites.
  2. Spread the cottage cheese on the crackers and top it with the tomatoes.
  3. For added flavor, you can add salt and pepper to the cottage cheese.

Nutritional value: Protein: 15g, calories: 182, fat: 5g, carbohydrates: 18g

3. Strawberry quesadilla

Make these sweet and satisfying quesadillas for your kids.

 

Strawberry quesadilla

Image: Shutterstock

You will need:

  • 2 low-carb tortillas
  • 50g cream cheese
  • 3 strawberries, sliced
  • 1tsp honey

How to:

  1. In a bowl, mix the strawberries and cream cheese.
  2. Spread the mixture on a tortilla and cover it with another tortilla
  3. Dry fry the tortillas for two minutes on both sides.
  4. Place it on a serving plate, and add honey on the top.
  5. Cut it into wedges and serve.

Nutritional value: Protein: 5g, carbohydrates: 17g, fat: 14g, calories: 212

4. Baked onion rings

Onions have high-quality proteins; they are also a good source of vitamin C, dietary fiber and amino acids. This recipe will help you make a protein-rich snack for your children.

Baked onion rings

Image: Shutterstock

You will need:

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

How to:

  1. In a large bowl, mix the bread crumbs, salt, and garlic powder and set aside.
  2. Beat the eggs in a separate bowl.
  3. Slice the onions and separate the rings.
  4. Dip one ring at a time in the eggs and then coat it with the bread crumbs mixture.
  5. Place them on a baking sheet and bake them at 375° F for 20 minutes and serve hot.

Nutritional value: Protein: 3.8g, calories: 304, fat: 18g, carbohydrates: 31g

High Protein, Low Sugar Snacks For Kids

5. Broccoli cheese bites

Broccoli is rich in protein and folate. Use this recipe to make a protein-rich snack for kids, with broccoli.

Broccoli cheese bites

Image: Shutterstock

You will need:

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

How to:

  1. Boil the broccoli florets in water until they are fully cooked.
  2. In a blender, blend the cooked broccoli, eggs, salt, bread crumbs, and parmesan cheese, coarsely.
  3. Take one tablespoon at a time and make into small balls.
  4. Heat a skillet and add two tablespoons of olive oil, pat the broccoli balls with your fingers and roast them on both sides until they turn golden brown.

Nutritional value: Protein: 10g, calories: 178, fat: 13g, carbohydrates: 4g

6. Tomato cups with avocado cottage cheese filling

This is a protein-packed snack for your kids. Make these attractive bites and watch them disappear before you even know.

Tomato cups with avocado cottage cheese filling

Image: Shutterstock

You will need:

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

How to:

  1. Scoop the avocados and mash them into a smooth paste.
  2. Add salt, lime, cottage cheese and mix well.
  3. Clean the tomatoes and cut the top off, and also make a small slice off the bottom so that it can sit.
  4. Scoop the inside of the tomato clean to make it shallow. You may grill them if your kids do not like them raw.
  5. Fill a piping bag with the avocado-cottage cheese mix and squeeze it into the cut tomatoes, your healthy snack is ready.

Nutritional value: Protein: 29g, calories: 235, fat: 8g, carbohydrates: 12g

7. Cauliflower popcorn

Cauliflower packed with protein. Its low sugar content makes it one of the best protein snacks for kids.

Cauliflower popcorn

Image: iStock

You will need:

  • 1 large cauliflower
  • 1tbsp olive oil
  • 1/2tsp garlic salt

How to:

  1. Peel the cauliflower into florets, wash and pat them dry. Heat the oven to 400°F.
  2. In a large bowl, mix olive oil and garlic salt.
  3. Add the florets and toss until all the florets are coated evenly.
  4. Spread the florets on a baking sheet and bake them for 15-18 minutes or until they turn golden brown.

Nutritional value: Protein: 4.2g, fat: 3.6g, carbohydrates: 11.2g, calories: 83

8. Peanut butter banana yogurt parfait

It has everything your kids love.

Peanut butter banana yogurt parfait

Image: Shutterstock

You will need:

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

How to:

  1. Heat the peanut butter until it is thin and easy to pour.
  2. Take a long glass and add yogurt up to half of the glass, then add the banana slices, drizzle with half of the peanut butter and top it with cacao nibs.
  3. Chill and serve.

Nutritional value: Protein: 15g, fat: 9g, carbohydrates: 31g, calories: 250

High Protein, Low Carbohydrates Snacks For Kids

9. Deviled eggs

This is the best way to eat an egg daily. Try this simple yet healthy high protein snack for kids.

Deviled eggs

Image: iStock

You will need:

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

How to:

  1. Hard boil the eggs and place them in cold water.
  2. Once they are cold, peel and cut them into halves.
  3. Scoop out the yolks into a bowl and set aside the egg whites.
  4. Mash the yolks, add all the other ingredients and mix until it forms a smooth paste.
  5. Transfer back the yolk mixture into each of the egg whites, sprinkle some paprika and serve.

Nutritional value: Protein: 6.3g, carbohydrates: 1g, fat: 9g, calories: 113.4

10. Nutty chicken satay

This chicken is crunchy and is a kid-friendly protein snack, which is better than fried chicken anytime.

Nutty chicken satay

Image: Shutterstock

You will need:

  • 2tbsp non-sweet chunky peanut butter
  • 1 minced garlic clove
  • 1tsp curry powder
  • A splash of soy sauce
  • 2tsp lime juice
  • 2 skinless chicken breast cut into strips
  • Lettuce and cucumber

How to:

  1. Preheat the oven to 400° F, and grease a baking tray.
  2. In a bowl mix 2 tablespoons of chunky peanut butter, garlic, curry powder, soy sauce, and 2 tablespoons of lime juice.
  3. Dip the chicken strips into the mixture put them on a stick and place them on the baking tray.
  4. Bake for 8-10 minutes garnish with lettuce and cucumber.

Nutritional value: Protein: 41g,calories: 276, fat: 10g, carbohydrates: 3g

11. Spicy trail mix

This trail mix is a protein-packed snack for kids.

Spicy trail mix

Image: Shutterstock

You will need:

  • 2tbsp olive oil
  • 1 cup almonds
  • ⅓ cup pumpkin seeds
  • ⅓ cup sunflower seeds
  • 1tbsp ground cumin or fennel seeds
  • ½tbsp chili paste
  • ½tsp salt

How to:

  1. In a frying pan, put the olive oil and add the chili paste.
  2. Add the almonds and the seeds and mix well.
  3. Sauté the seeds and add salt, be careful not to burn the seeds.
  4. Let it cool down and then store in a glass jar.

Nutritional value: Protein: 6g, carbohydrates: 2g, fat: 15g

12. Edamame dip

Edamame are immature soybeans; these have high protein content.

Edamame dip

Image: Shutterstock

You will need:

  • 250g of shelled edamame
  • 6tbsp lime juice
  • 3tbsp water
  • 2tbsp peanut butter
  • 3tbsp garlic infused olive oil
  • 1tsp cumin powder
  • ½tsp salt
  • 2tsp sesame oil
  • ½tsp red pepper flakes
  • 2tbsp chopped cilantro

How to:

  1. In a saucepan, add water, boil the edamame and set it aside to cool.
  2. Blend the boiled edamame, lemon juice, water, peanut butter, garlic-infused oil, cumin, salt, sesame oil, and red pepper flakes. Grind it until a smooth paste is formed, then add the chopped cilantro on top.
  3. Serve this dip with some crunchy nachos, salted potato chips or carrot and celery sticks, or spread on the bread toast.

Nutritional value: Protein: 5g, calories: 131, fat: 11g, carbohydrates: 4g

Easy Protein Snacks for kids

13. Apple and peanut butter

This is a simple protein snack for children.

Apple and peanut butter

Image: iStock

You will need:

  • 3 medium size apples
  • 1 jar peanut butter

How to:

  1. Cut the apples in the desired sizes; to make it exciting for your kids cut them into funny animal shapes.
  2. Spread the peanut butter on each slice and serve.

Nutritional value: Protein: 1.6g,calories: 48.4, fat: 3.5g, carbohydrates: 3.2g

14. Banana and peanut butter milkshake

This is a good protein snack for kids. It also has heart-healthy monounsaturated fats, vitamin E, fiber, and iron.

Banana and peanut butter milkshake

Image: iStock

You will need:

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

How to:

  1. In a blender, add all the ingredients and blend until it is smooth.
  2. Cool in a refrigerator and then serve.

Nutritional value: Protein: 15g, fat: 9g, carbohydrates: 31g, calories: 250

15. String cheese-grape kabobs

Kids simply love to eat string cheese, plus it is high in protein.

String cheese-grape kabobs

Image: iStock

You will need:

  • 6 plastic toothpicks
  • 1 cup grapes
  • 6 string cheese blocks

How to:

  1. Rinse the grapes and set them aside.
  2. Poke a grape to the toothpick, then add a block of string cheese and complete it with another grape.

Nutritional value: Protein: 7g, carbohydrates: 8g, fat: 5g, calories: 115

16. Oats and chocolate chip bites

These are yummy and a fun protein snack for kids.

Oats and chocolate chip bites

Image: iStock

You will need:

  • 1cup pitted dates
  • ½ cup peanut butter
  • 1 cup gluten-free oats
  • ⅓ cup chocolate chips

How to:

  1. In a blender, add the dates and blend until they become a smooth paste; if the dates are hard, add some water and then blend again.
  2. Add peanut butter and mix.
  3. Transfer the mixture into a bowl and add the oats and chocolate chips.
  4. Mix with hands so that all the ingredients come together and form a dough.
  5. Roll the dough into bite-sized balls, freeze for 15 minutes and refrigerate for 30 minutes.

Nutritional value: Protein: 3.5g, fat: 7.1g, carbohydrates: 27g, calories: 169

Protein Snacks for kids on the go

17. Cucumber bites

These are bite-sized and easy to carry and make a perfect protein snack for children on the go.

Cucumber bites

Image: iStock

You will need:

  • 24 whole wheat crackers
  • ½ cup hummus
  • 1 cucumber, peeled, seeded and diced
  • ¼ cup feta cheese
  • Salt to taste

How to:

  1. On each cracker, add a tablespoon full of hummus.
  2. In a bowl, add the cut cucumbers, salt, and grated feta cheese and mix together.
  3. Add a spoonful of cucumber mixture on top of the hummus and serve.

Nutritional value: Protein: 4g,calories: 145, fat: 8g, carbohydrates: 17g

18. California turkey rolls

These rolls are high in protein and low in carbohydrates. They are perfect while traveling with kids.

California turkey rolls

Image: iStock

You will need:

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

How to:

  1. Take one large lettuce piece, place one roasted turkey slice, some pepper jack cheese and a slice of avocado.
  2. Squirt some mustard and roll it up, take a small avocado paste and use it to seal the ends of the lettuce.

Nutritional value: Protein: 21g, fat: 10g, carbohydrates: 5g, calories: 195

 

 

These protein packed snacks are a great replacement for the chocolate bars.

Protein bars

Image: iStock

You will need:

  • 2 cups rolled oats
  • ½ cup vanilla flavored protein powder
  • 2tbsp hemp hearts
  • 1tsp ground cinnamon
  • 1tsp dried raisins
  • ¼tsp nutmeg
  • ¼tsp salt
  • ¼ cup peanut butter
  • ¼ cup honey
  • ½ cup almond milk
  • 1tsp vanilla extract
  • ½ cup chocolate chips

How to:

  1. Heat the oven to 350°F.
  2. In a large bowl, add the oats, protein powder, hemp hearts, cinnamon, dried raisins, and salt.
  3. In another bowl, add the peanut butter, honey, almond milk, and vanilla extract. Mix it well, add it into the dry ingredients and mix.
  4. Once all the ingredients are mixed well, add in the chocolate chips.
  5. Grease a baking tray with butter, pour the mixture and spread it evenly.
  6. Place the tray in the oven, bake it for 18-20 minutes, remove it and let it cool completely.
  7. Once it is cold, cut into bars and store.

Nutritional value: Protein: 6g, carbohydrates: 23g, fat: 7g, calories: 170

20. Nut-butter boat

Looking for some quick protein snack for kids? Try this one.

Nut-butter boat

Image: iStock

You will need:

  • 2tbsp of creamy peanut butter
  • 1 large celery stalk
  • 7 almonds
  • 1tbsp raisins

How to:

  1. Cut the celery sticks into bite-sized pieces.
  2. Spread a tablespoon of peanut butter across the celery stick.
  3. Place almonds and raisins on the top of the peanut butter.
  4. You can use a variety of toppings such as pistachios, pecans, etc.

Nutritional value: Protein: 10g, carbohydrates: 18g, fat: 20g, calories: 292

Protein snacks for kids at school

21. Protein-rich snack box

This is an easy and healthy snack for your kids to eat in school.

Protein-rich snack box

Image: iStock

You will need:

  • ¼ cup plain hummus
  • ½ cup snow peas
  • 4 baby carrots
  • ½ cup apple slices
  • 1 cup low-fat Greek yogurt
  • ¼ cup dry roasted salted almonds

How to:

  1. Pour the yogurt and the hummus in small containers.
  2. Cut the apples and carrots into bite-size pieces.
  3. Make funny animal shapes with the veggies to make them more appealing.
  4. Assort the peas, veggies, almonds and apple slices in the snacks box.

Nutritional value: Fat: 29g, carbohydrates: 36g, protein: 26g, calories: 490

22. Lemon chicken salad sandwiches

These sandwiches are delicious as well as quite filling.

Lemon chicken salad sandwiches

Image: iStock

You will need:

  • 2 cups cooked and shredded chicken
  • ½ cup mayonnaise
  • ⅓ cup finely chopped celery
  • ¼ cup plain Greek yogurt
  • 1tbsp chopped tarragon (you can use basil also)
  • 2tbsp lemon juice
  • ½tsp ground black pepper
  • 4 large lettuce leaves
  • 8 whole-grain bread slices
  • 8 (¼ inch thick) tomato slices

How to:

  1. In a large bowl add the first seven ingredients, and mix well
  2. Cut the lettuce into two pieces and spread it on one bread slice. Add the above mixture evenly on the slice, add a piece of tomato, and close the sandwich with another bread slice.

Nutritional value: Protein: 31g,calories: 356, fat: 13.5g, carbohydrates: 27g

23. Chicken salad box

Are your children refusing to eat salads in school? Then, try this tasty and high protein snack for your kids.

Chicken salad box

Image: Shutterstock

You will need:

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

How to:

  1. In a large bowl, add yogurt, oil, thyme, lemon zest, salt, and pepper, and whisk until they are mixed well.
  2. Toss in the shredded chicken and onions.
  3. Deseed the bell peppers and fill them with salted goat cheese and sprinkle some thyme on top.
  4. Cut the celery stalks and the fruit into bite-sized pieces.
  5. Arrange all the items in the lunch box.

Nutritional value: Protein: 38g,calories: 392, fat: 17g, carbohydrates: 21g

24. Sweet corn paneer chat

This tangy and sweet chat makes the perfect protein snack for kids at school.

Sweet corn paneer chat

Image: iStock

You will need:

  • ½ cup cottage cheese cubes (paneer)
  • 1 ½ cup boiled sweet corn
  • 2tsp chaat masala
  • 1tbsp oil
  • 1 cup boiled potatoes
  • 1 cup chopped spring onions
  • ¾ cup chopped tomatoes
  • ½tsp finely chopped chilies
  • 1tbsp chopped coriander
  • Salt to taste

How to:

  1. Heat a nonstick pan and add oil; fry the paneer cubes until they are golden brown on both sides.
  2. In a large bowl, add all the other ingredients and mix well.
  3. Toss in the paneer, and mix well and serve.

Nutritional value: Protein: 3.3g, carbohydrates: 13.4g, fat: 5.4g, calories: 110

25. Soya, chickpeas cutlets

Soya bean is a good source of protein.

Soya, chickpeas cutlets

Image: Shutterstock

You will need:

  • ½ cup boiled soya chunks
  • ½ cup chickpeas boiled
  • 3 finely chopped green chilies
  • ½ onion finely chopped
  • 3 minced garlic cloves
  • 11g ginger
  • 1tsp salt
  • ¼ cup chopped coriander leaves
  • 1tsp chaat masala
  • 1tsp turmeric powder
  • ½ cup red chili powder
  • ½tbsp oil

How to:

  1. Wash and soak soya and chickpeas overnight. Boil the chickpeas.
  2. Add the soaked soya chunks and chickpeas along with green chilies, ginger, coriander leaves, salt, and cloves in a blender and make it into a coarse paste.
  3. Add turmeric, chaat masala, and red chili powder and mix well.
  4. Take a tablespoon of the mixture and flatten them on your palm.
  5. Deep fry or roast them in a pan until golden brown.

Nutritional value: Protein: 4.27g,calories: 53.22, fat: 1.31g, carbohydrates: 6.51g

26. Egg salad sandwich

Your kids will love these simple yet healthy sandwiches.

Egg salad sandwich

Image: Shutterstock

You will need:

  • 6 hard-boiled eggs
  • ¼ cup mayonnaise
  • 1tbsp yellow mustard
  • ¼tsp salt
  • ¼tsp pepper
  • ½ cup finely chopped coriander
  • ¼ thinly sliced onions
  • 8 whole-wheat bread slices
  • 4 lettuce leaves

How to:

  1. Chop the hard boiled eggs into small pieces.
  2. In a bowl, mix the mayonnaise, lemon juice, mustard, salt, and pepper.
  3. Add the chopped eggs, coriander and onions, and mix well.
  4. Spread this mixture on the bread slices, place a lettuce piece on top and close it with another bread slice.

Nutritional value: Protein: 16g, calories: 339, fat: 15g, carbohydrates: 35g

27. Almond avocado toast

This protein-rich snack is simple yet yummy.

Almond avocado toast

Image: Shutterstock

You will need:

  • 8 almond bread slices
  • 24 avocado slices
  • 1tsp olive oil for spreading
  • 2tsps olive oil for drizzling
  • ¼tsp sea salt

How to:

  1. Apply a little olive oil onto both sides of the bread slices and place them in a baking tray.
  2. Bake the slices in a preheated oven at 400°F until they turn brown.
  3. Cool the bread slices and arrange 3 avocado slices per slice and sprinkle salt.
  4. Place one bread slice on top of the avocado and serve.

Nutritional value: Protein: 4g,calories: 189, fat: 11g, carbohydrates: 20g

You may try these recipes to rotate the menu so that your children won’t get bored of eating the same food repeatedly. These high protein snacks help them eat healthy while satisfying their taste buds too. It is a win-win for both of you. Isn’t it?

What is your child’s favorite protein snack? Let us know in the comments section.

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sanjana lagudu

Sanjana graduated in Pharmacy and was then drawn towards management, which made her pursue MBA in Marketing and Finance. It was during her first job, she realised she was good at writing and began freelancing as a writer. Later, she completely moved into content writing and began working as a full-time content writer.Sanjana writes articles on new parenting and relationships. When not writing, she likes to spend her time cooking, doing calligraphy or reading a good book.
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