30 High Protein Healthy Snacks Recipes For Kids
As kids embark on their day filled with learning, play, and exploration, fueling their bodies with the right nutrients is essential. High-protein snacks play a crucial role in supporting their growth and physical development. By providing the building blocks for strong muscles and healthy tissues, these snacks help children stay active and ready to tackle every challenge with confidence.
Benefits of High-Protein Snacks for Kids
Protein is a vital nutrient that supports muscle growth, tissue repair, and overall physical development, particularly in growing children. High-protein snacks offer the necessary fuel to keep their bodies strong and resilient as they navigate their daily activities. Whether it’s a quick bite before school or a post-playtime recharge, these snacks help ensure children are ready for their next adventure, growing stronger and healthier with every bite.
List of 30 High-Protein Healthy Snack Recipes
Â
1. Chicken Veggie Skewers
2. Egg Salad Wraps
Â
Ingredients:
•   2 hard-boiled eggs, chopped
•   1 tbsp Greek yogurt
•   1 tsp mustard
•   1 whole wheat tortilla
•   1 tbsp Greek yogurt
•   1 tsp mustard
•   1 whole wheat tortilla
Directions:
1. Â Â In a bowl, mix the chopped eggs with Greek yogurt and mustard.
2. Â Â Spread the egg salad on the tortilla and roll it up.
2. Â Â Spread the egg salad on the tortilla and roll it up.
Protein per serving: 6g
3. Â Â Greek Yogurt Parfait
Ingredients:
•   1/2 cup Greek yogurt
•   2 tbsp granola
•   2 tbsp fresh berries
•   2 tbsp granola
•   2 tbsp fresh berries
Directions:
1. Â Â Layer the Greek yogurt, granola, and berries in a small bowl or cup.
Protein per serving: 8g
4. Tuna Salad Cups
Ingredients:
•   1/4 cup canned tuna, drained
•   2 tbsp avocado, mashed
•   Salt and pepper to taste
•   2 lettuce leaves
Directions:
1. Â Â Mix the tuna and mashed avocado with salt and pepper.
2. Â Â Spoon the mixture into lettuce leaves and serve.
Protein per serving: 10g
5. Chickpea Salad
Ingredients:
•   1/4 cup canned chickpeas, rinsed
•   2 tbsp diced cucumber
•   2 tbsp diced tomatoes
•   1 tbsp feta cheese
•   Olive oil and lemon juice to taste
•   2 tbsp diced cucumber
•   2 tbsp diced tomatoes
•   1 tbsp feta cheese
•   Olive oil and lemon juice to taste
Directions:
1. Â Â Mix chickpeas with cucumber, tomatoes, and feta.
2. Â Â Drizzle with olive oil and lemon juice.
Protein per serving: 7g
6. Â Â Cottage Cheese with Fruit
Ingredients:
•   1/2 cup cottage cheese
•   1/4 cup fresh fruit (e.g., berries, banana slices)
Directions:
1. Â Â Spoon cottage cheese into a bowl.
2. Â Â Top with fresh fruit.
Protein per serving: 8g
7. Â Â Baked Chicken Nuggets
Ingredients:
•   1 chicken breast, cubed
•   1/2 cup almond flour
•   1 egg, beaten
•   Salt and pepper to taste
•   1/2 cup almond flour
•   1 egg, beaten
•   Salt and pepper to taste
Directions:
1.   Preheat oven to 400°F (200°C).
2. Â Â Dip chicken pieces in egg, then coat with almond flour.
3. Â Â Place on a baking sheet and bake for 15-20 minutes, turning halfway through.
Protein per serving: 10g (based on 3 nuggets)
8. Â Â Edamame Beans
Â
Ingredients:
•   1/2 cup edamame (fresh or frozen)
•   Salt to taste
•   Salt to taste
Directions:
1. Â Â Steam the edamame beans until tender.
2. Â Â Sprinkle with salt and serve.
Protein per serving: 9g
9. Lentil Patties
Ingredients:
•   1/4 cup cooked lentils
•   1 tbsp breadcrumbs
•   1 egg
•   Salt and pepper to taste
Directions:
1. Â Â Mash the lentils and mix with breadcrumbs and egg.
2. Â Â Form into small patties.
3. Â Â Pan-fry in olive oil until golden brown.
Protein per serving: 7g (based on 2 patties)
10. Hummus with Veggies
Ingredients:
•   2 tbsp hummus
•   1/2 carrot, cut into sticks
•   1/2 cucumber, cut into sticks
Directions:
1. Â Â Serve hummus in a small bowl.
2. Â Â Arrange veggies around the dip.
Protein per serving: 4g
11. Â Â Turkey Roll-Ups
Ingredients:
•   2 slices turkey breast
•   1 slice cheese
•   2 cucumber slices
Directions:
1. Â Â Lay turkey slices flat, add a slice of cheese, and top with cucumber.
2. Â Â Roll up the turkey and cheese.
Protein per serving: 8g
12. Â Â Almond Butter Apple Slices
Ingredients:
•   1 apple, sliced
•   1 tbsp almond butter
Directions:
1. Spread almond butter over apple slices.
Protein per serving: 4g
13. Quinoa Salad
Ingredients:
•   1/4 cup cooked quinoa
•   1 tbsp black beans
•   1 tbsp corn
•   Lime juice to taste
Directions:
1. Â Â Mix quinoa with black beans, corn, and a squeeze of lime juice.
Protein per serving: 6g
14. Baked Salmon Bites
Ingredients:
•   1 small salmon fillet
•   Lemon and herbs (optional)
Directions:
1.   Preheat the oven to 375°F (190°C).
2. Â Â Cut salmon into small cubes and season with lemon and herbs.
3. Â Â Bake for 12-15 minutes.
Protein per serving: 12g (based on small bite-sized portions)
15. Cheese and Whole Grain Crackers
Ingredients:
•   2 slices cheese
•   5 whole grain crackers
Directions:
1. Serve cheese with crackers.
Protein per serving: 7g
16. Black Bean Quesadilla
Ingredients:
•   1/4 cup black beans
•   1 small tortilla
•   1/4 cup cheese
Directions:
1. Â Â Spread black beans and cheese on the tortilla.
2. Â Â Fold and grill until crispy.
Protein per serving: 7g
17. Tofu Bites
Â
Ingredients:
•   1/4 block tofu, cubed
•   1 tsp soy sauce
•   Olive oil for frying
Directions:
1.   Sauté tofu cubes in olive oil until crispy.
2. Â Â Drizzle with soy sauce.
Protein per serving: 6g
18. Chia Seed Pudding
Ingredients:
•   2 tbsp chia seeds
•   1/4 cup almond milk
•   1 tbsp honey (optional)
Directions:
1. Â Â Mix chia seeds with almond milk.
2. Â Â Let sit overnight to thicken.
Protein per serving: 3g
19. Roasted Pumpkin Seeds
Ingredients:
•   1/4 cup pumpkin seeds
•   Olive oil and salt
Directions:
1. Â Â Toss pumpkin seeds in olive oil and salt.
2.   Roast at 350°F (175°C) for 10-12 minutes.
Protein per serving: 5g
20. Â Â Egg Muffins
Ingredients:
•   2 eggs
•   2 tbsp spinach, chopped
•   1 tbsp cheese
Directions:
1.   Preheat oven to 375°F (190°C).
2. Â Â Whisk eggs with spinach and cheese.
3. Â Â Pour into muffin tin and bake for 10-12 minutes.
Protein per serving: 6g (based on 1 muffin)
21. Pita Bread with Feta Dip
Ingredients:
•   1 small whole wheat pita
•   2 tbsp feta cheese, crumbled
Directions:
1. Â Â Tear pita into pieces.
2. Â Â Serve with crumbled feta for dipping.
Protein per serving: 5g
22. Beef Jerky
Ingredients:
•   1 oz beef jerky
Directions:
1. Â Â Serve as-is for a quick protein-packed snack.
Protein per serving: 10g
23. Peanut Butter and Banana Toast
Ingredients:
•   1 slice whole grain bread
•   1 tbsp peanut butter
•   1/2 banana, sliced
Directions:
1. Â Â Spread peanut butter on toast.
2. Â Â Top with banana slices.
Protein per serving: 7g
24. Sardines on Whole Wheat Crackers
Ingredients:
•   1 can sardines
•   5 whole wheat crackers
Directions:
1. Â Â Place sardines on crackers and serve.
Protein per serving: 10g
25. Kaidoo Kids Choco Comets
Ingredients:
•   Pack of Kaidoo Kids Choco Comets, Chocolate filled energy balls.Â
Directions:
1. Â Â Serve Choco Comets as it is and enjoy.
2. Â Â Enjoy the activities that come along with Choco Comets.
Protein per serving: 5g
26. Cottage Cheese and Berries
Ingredients:
•   1/4 cup cottage cheese
•   2 tbsp fresh berries
Directions:
1. Spoon cottage cheese into a bowl.
2. Top with berries.
Protein per serving: 6g
27. Spicy Roasted Chickpeas
Ingredients:
•   1/4 cup chickpeas
•   1/4 tsp chili powder
•   Olive oil and salt
Directions:
1. Roast chickpeas with olive oil, chili powder, and salt at 400°F (200°C) for 20 minutes.
Protein per serving: 5g
28. Vegetable Samosas
Ingredients:
•   1/4 cup mashed potatoes
•   2 tbsp peas
•   1 small samosa wrapper
Directions:
1. Fill samosa wrapper with mashed potatoes and peas.
2. Fry or bake until crispy.
Protein per serving: 3g
29. Homemade Protein Bars
Ingredients:
•   1/2 cup oats
•   2 tbsp almond butter
•   1 tbsp honey
•   1 tbsp protein powder
Directions:
1. Â Â Mix all ingredients and press into a pan.
2. Â Â Chill for 2 hours before cutting.
Protein per serving: 8g
30. Nut Mix with Pumpkin Seeds
Â
Ingredients:
•   1/4 cup mixed nuts
•   1 tbsp pumpkin seeds
•   1 tbsp dried cranberries
Directions:
1. Combine all ingredients and serve.
Protein per serving: 6g
Tips for Making High Protein Snacks
•   Kid-friendly ingredients: Opt for foods like yogurt, cheese, eggs, nuts, beans, and lean meats. These are easy to incorporate into recipes kids will love.
• Simple preparation: Choose recipes with minimal steps or make snacks in batches and store them for the week.
• Storage tips: Many high-protein snacks can be stored in airtight containers in the fridge for a few days. For snacks like muffins or baked goods, freeze them for longer storage.
FAQs About High Protein Snacks for Kids
• How much protein do kids need daily?
Protein needs vary by age, but children generally require about 1-1.5 grams of protein per kilogram of body weight.
•   Are these recipes allergy-friendly?
Many recipes can be customized to accommodate allergies such as gluten, nuts, and dairy.
• Can these snacks be stored for later use?
Yes, most of these snacks can be prepared ahead of time and stored in the fridge or freezer.
• What are some vegetarian high-protein snack options?
Lentil patties, hummus, and quinoa salad are great vegetarian sources of protein.
• Can I make these snacks nut-free for school policies?
Yes, simply substitute nut butters with seed butters like sunflower seed butter.
• Are these snacks suitable for picky eaters?
Yes, many of these snacks can be made more appealing by adjusting flavors or presentation.
Conclusion
High-protein snacks are a great way to fuel your child's day, helping them stay energized and focused for all their adventures. With these recipes, you'll find an exciting variety of options to keep your little explorers satisfied and strong!
Tags:
Previous
30 Easy Healthy Camping Snacks for Kids
Next
32 Kid- Friendly Energy Balls Recipes for Kids
Related articles
30 Easter Snacks & Treats for Preschoolers
Jan 16 2025
32 Kid- Friendly Energy Balls Recipes for Kids
Jan 13 2025
30 Easy Healthy Camping Snacks for Kids
Jan 03 2025
