27 Healthy High Protein Snacks For Kids

Image: MomJunction Design Team

Protein is an essential macronutrientⁱNutrients that provide energy and are required in large amounts for optimal body functioning and forms the building blocks of life. A group of researchers conducted a comprehensive analysis of the Global Burden of Disease, revealing a staggering increase in protein-energy malnutrition cases worldwide, reaching 14,767,275 instances in 2019. Including high-protein snacks for kids in their daily meals can help them meet their daily protein requirements and aid in muscle development and repair.

Children between 4 and 8 and 9 and 13 years need 19g and 34g of protein every day, respectively (1). Ensuring children get sufficient protein is necessary for healthy child development and growth.

Read on as we share some delicious, high-protein options your child will love eating as after-school snacks, as part of their lunchbox, or between meals.

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 antioxidantⁱNatural or synthetic substances that help protect cells from the oxidative stress of damage properties. So, they make a healthy protein snack for children.

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.

Nutrition fact

One cup of chickpeas contains about 14.5g of protein (6).

2. Cottage cheese and cherry tomatoes

Cottage cheese is among the rich protein sources and also has calcium. Here is an easy protein snack for kids.

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.

3. High-Protein Fruity Dip

You may make a high-protein snack that contains fruits so that your child can get essential micronutrients too.

Image: Shutterstock

You will need:

• 1 cup Greek yogurt
• 1 apple (sliced) or any fruit of choice
• 2tsp almond butter
• 1tsp cinnamon powder
• 1tbsp honey

How to:

1. Pour yogurt, almond butter, honey, and cinnamon in a mixing bowl. Stir and mix the ingredients.
2. Once done, pour this mixture in a cup and serve with fruit slices, graham crackers, pretzels, cookies, and more.
3. You can also add nuts like almonds and pecan or seeds like chia and roasted pumpkin seeds to intensify the overall protein value of the recipe.

4. Baked onion rings

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

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.

Quick tip

If you do not have readymade bread crumbs, bake fresh bread slices in a preheated oven (200°C) for 15 minutes. Cool them, break them into pieces, and make a coarse powder in a blender.

High Protein, Low Sugar Snacks For Kids

5. Broccoli cheese bites

Broccoli is rich in folateⁱA natural form of vitamin B9, required for the body to function properly , while cheese is rich in protein. Use this recipe to make delicious homemade snacks for children with broccoli.

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.

6. Tomato cups with avocado cottage cheese filling

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

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.

7. Turkey And Pesto Cucumber Rolls

On average, 100 grams of turkey breast contains 20 grams of protein. This recipe can be introduced to kids as a tasty protein-rich snack for any time of the day.

Image: IStock

You will need:

• 3 cucumbers (thinly sliced)
• 1 cup basil pesto
• Mozzarella slices (cut into thin slices)
• 6oz smoked turkey breast (deli, shredded)
• 1 capsicum (thinly sliced)
• 1 cup spring onion (finely chopped)
• ½ cup spinach (shredded)
• Salt (to taste)
• Pepper powder (for seasoning)
• Mixed herbs powder (optional)

How to:

1. Wash the cucumbers thoroughly under cold water.
2. Slice the cucumbers lengthwise. Ensure that the slices are thin. You can peel thin slices using a mandoline slicer or use a conventional vegetable peeler.
3. Place the cucumber slices on parchment paper and pat dry with a paper towel.
4. Spread about one teaspoon of pesto on each cucumber slice. Then, evenly distribute cheese, turkey, spring onion, bell pepper and spinach on it. Sprinkle salt, pepper powder and herb mix on top.
5. Roll up the slices and place them in a serving dish.
6. Present the dish with fresh hummus dressed with fresh parsley.

8. Peanut butter banana yogurt parfait

It has everything your kids love.

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.

High Protein, Low Carbohydrates Snacks For Kids

9. Deviled eggs

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

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.

10. Nutty chicken satay

This chicken is crunchy and is a kid-friendly protein snack, which is better than fried chicken anytime. Add this recipe as a side dish to make a perfectly balanced-diet meal for your children.

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.

11. Spicy trail mix

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

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.

12. Edamame dip

Edamame are immature soybeans; these have high protein content.

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.

Easy Protein Snacks for kids

13. Apple and peanut butter

This is a simple protein snack for children.

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.

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.

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.

15. String cheese-grape kabobs

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

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.

16. Oats and chocolate chip bites

These are yummy and a fun protein snack for kids.

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 your 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.

Protein Snacks for kids on the go

17. Cucumber bites

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

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.

18. California turkey rolls

These rolls are high in protein and low in carbohydrates. Their portability makes them a perfect on-the-go snack while traveling with kids.

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.

19. Protein Bar

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

20. Peanut Butter Banana Roll-Ups

These simple and tasty roll-ups make a quick and satisfying snack.

Image: IStock

You will need:

• 2tbsp peanut butter (chocolate flavored or normal)
• 1tsp honey
• 1 whole-wheat flour tortilla (8 inches)
• 1 banana (medium-sized, peeled)

How to:

1. Mix the peanut butter with honey in a small bowl.
2. Evenly spread the peanut butter and honey mixture over the room temperature whole-wheat flour tortilla.
3. Place the peeled banana on the tortilla, being careful not to tear it.
4. Roll the tortilla tightly around the banana.
5. Slice the rolled tortilla into 8 pieces crosswise.

21. Nut-butter boat

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

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.

Sharing her innovative snacking ideas for her children, Sheena, a mother of two, opines, “Rather than wasting your money and filling your body with packages loaded with “fortified” empty calories, here are a few of our favorite snacks: peanut butter + banana, peanut butter + apple, peanut butter + carrots, peanut butter + celery, cheese, and crackers (this is a favorite of ours, and the possible combinations are endless!), and “trail mix” (whatever nuts+dried fruit you have on hand + a few chocolate chips) (i).”

Protein snacks for kids at school

22. Protein-rich snack box

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

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.

23. Lemon chicken salad sandwiches

These sandwiches are delicious as well as quite filling.

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.

24. Chicken salad box

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

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.

25. Sweet corn paneer chat

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

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.

Quick tip

Add fresh green gram (mung bean) sprouts to the chat to add to its taste and nutrition. Rinse them thoroughly in water before use.

26. Soya, chickpeas cutlets

Soya bean is a good source of protein.

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.

27. Egg salad sandwich

Your kids will love these simple yet healthy sandwiches.

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.

28. Almond avocado toast

This vegetarian protein-rich snack is simple yet yummy.

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.

Infographic: High-Protein Snacks Children Will Love

Delicious high-protein snacks can be a great option to satiate your child’s hunger and also a great way to ensure their healthy growth and development. So, check out the infographic below to discover some delectable snacks filled with protein that your child will relish.

Illustration: Momjunction Design Team

Image: Dall·E/MomJunction Design Team

Watch this engaging video to learn the significance of healthy eating habits, explore nutrient-rich foods, and discover valuable tips for maintaining a wholesome diet. Enjoy and nourish!

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Reviewer Author Editor Fact Checker

Gabrielle KaneMS, RDN, CSP, LD

Dietitian and nutritionist Gabrielle Kane is the founder of Peak Performance Nutrition LLC in Houston, Texas. She advocates sustainable lifestyle changes for both children and adults. The Certified Specialist in Pediatric Nutrition has almost a decade of experience in teaching and helping her clients lead a healthier life.

Read full bio of Gabrielle Kane

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Rohit GarooBSc, MBA

Rohit Garoo is a writer-turned-editor with over 9 years of experience in content writing, editing, and content marketing. He did his bachelors in Science at St. Xavier's College, Hyderabad, and masters in Business Administration at Osmania University.

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Dr. Joyani DasM.Pharm, PhD

Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

Read full bio of Dr. Joyani Das