Protein provides your child with the building blocks needed for strong bodies, strong minds and a strong future.

Protein Rich Foods for Kids

Protein Rich Foods for Kids

Protein is an essential nutrient for people of all age groups. Surprisingly, some parents don’t be concerned about finding calcium rich foods or iron rich foods , which kids often don’t get enough of. Instead, they worry their kids don’t get enough protein in their diet because they don’t prefer to eat meat. During the growing years, a high protein diet helps in building the bones and muscles. It can make the immune system stronger and enables it to fight off infections. It develops the brain and also the nervous system which is crucial for enhancing their learning skills and improving their memory and intellect.

Protein is important for growing bodies, and you’ll be looking for ways to add more to your children’s diet. Some foods are naturally rich in protein and taste great, which makes them easy choices for serving to children. Here are some great protein-rich foods for children you can try.

Greek Yogurt

Greek yogurt packs more protein than regular yogurt. Try choosing plain Greek yogurt over flavored varieties with added sugars. Instead, consider those dessert or ‘sometimes’ foods. Start with plain Greek yogurt and blend in your child’s favorite fresh or frozen fruits. Chopped berries, peaches, kiwi, grapes or pineapples are colorful and kid-friendly. Add Greek yogurt to smoothies and soups.


Soybeans, or edamame, really are a tasty snack that many kids love eating right out of the shell. These beans are high in protein and fiber, which makes them an extra healthy snack. Try them in the shell having a sprinkling of sea salt to have an alternative to potato chips.


1 cup of quinoa provides you with 8 grams protein and is an easy replacement for pasta in a salad, or hamburger in a chili recipe. It may even be used in cookies or like a warm breakfast cereal.


One cup of lentils contains 9 grams of protein. It can be served together with rice or pasta. The problem is the fact that kids do not like lentils. In that case, you have to make efforts to ensure they are less noticeable. You have to grind them to a fine paste and then combine it with various dishes like meat balls.


Yogurt can be a fundamental element of high protein snacks for kids. One cup of yogurt can give your child 10 grams of protein. Plain yogurt which doesn’t have any food coloring and has a low sugar submissions are best suited for kids.

Nuts And Seeds

Nuts are a delight to consume, and a great source of proteins. Pumpkin, squash, and watermelon seeds can be incorporated in lots of a recipes and provide 33 grams of protein per 100g serving.


Cheese is really a good choice of a high protein dairy product because kids get it without any complaints! One ounce of cheese provides them nearly 7 grams of protein. You can serve cheese sandwiches, cheese pizzas, use it as being a salad dressing or in many other healthy snacks.

Whole Milk

When we talk about high protein foods for growing children, first of all , comes to our mind is milk. One cup of milk contains 8 grams of protein approximately. Most children enjoy it when you serve them cold milk.

Peanut Butter

A long-time childhood favorite, humble peanut butter is a superb way to get protein into your children’s diet. Spread it on celery and sprinkle it with raisins to create Ants on a Log, or just stick with the traditional peanut butter and jelly sandwich on whole wheat bread. This gooey food keeps your children’s stomachs full and builds growing muscles.