20 Healthy High Protein Snacks For Kids

Protein is very important for the kids as well as for the adults as it is the building blocks of our body. Given the fact that it is the main element that helps in the growth and development of your kids, giving them high protein snacks is a good option.

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. Protein food helps the body to fight the immune system of the kids

In this article, you will get to know a lot of variety of delicious healthy high-protein snacks for kids. Just scroll down the article and explore the protein snacks for kids that the kids will simply love.

Healthy High Protein Snacks For Kids:

1. Roasted Chick Peas:

Chickpeas are high in protein and low in sodium. They also have antioxidant properties. A half-cup serving (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost every vitamin and mineral. So, they make a healthy protein snack for children.

You will need:

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

How to Do:

• Heat the oven to 400°F.
• Soak the chickpeas and blot the excess water using a tissue paper to make the chickpeas crunchy.
• Evenly spread the chickpeas on a baking sheet and bake them for 25 minutes at 400°F.
• Take the chickpeas out and let them cool, also reduce the oven temperature to 350°F.
• In a bowl, add 1.5 teaspoon olive oil, lime juice, garlic powder, paprika, and salt and mix well until it forms a paste.
• Once the chickpeas have cooled, add them to the paste and mix with your hands so that all the chickpeas are evenly coated.
• 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.
• Once the chickpeas are golden brown, remove, let them cool, and serve your kids these crunchy and tangy chickpeas.

2. Broccoli Cheese Bites

Broccoli is rich in protein and folate. This is an amazing recipe for a protein-rich snack for kids, with broccoli. Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber.

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 Do:

• Boil the broccoli florets in water until they are fully cooked.
• In a blender, blend the cooked broccoli, eggs, salt, bread crumbs, and parmesan cheese, coarsely.
• Take one tablespoon at a time and make into small balls.
• 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.

3. 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 helps in enriching the level of blood supply in the body as well as helps to increase the immunity of kids.

You will need:

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

How to Do:

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

4. Deviled Eggs

This is the best way to eat an egg daily. An egg is rich in protein. You can increase the nutrient content of the egg by making them with veggies and add more protein by topping them with cheese. Try this simple yet healthy high protein snack for kids.

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 Do:

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

5. Jerky:

Jerky is an excellent and fun loving snacks for kids with high protein. It is quite high in protein (R) and contains an impressive 9 grams per ounce (28 grms).

You Will Need:

• 3/4 cup Worcestershire sauce
• 3/4 cup soy sauce
• 1 tablespoon smoked paprika, or to taste
• 1 tablespoon honey, or more to taste
• 1 teaspoon red pepper flakes
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 pounds beef top round, thinly sliced
• 2 teaspoons freshly ground black pepper

How To Do:

• Whisk Worcestershire sauce, soy sauce, paprika, honey, black pepper, red pepper flakes, garlic powder, and onion powder together in a bowl.
• Add beef/chicken/ salmon to the bowl and turn to coat completely. Cover the bowl with plastic wrap and marinate in the refrigerator, 3-4 hours to overnight.
• Preheat oven to 175 degrees F (80 degrees C). In a baking sheet with aluminum foil place a wire rack over the foil.
• Transfer the meat to paper towels to dry it up fully. Discard marinade meat and arrange meat slices in a single layer on the prepared wire rack on the baking sheet.
• Bake the meat in the preheated oven until dry and leathery, 3 to 4 hours.
• Then serve it hot.

6. Veggies And Yogurt Dip:

This is an amazing combination for a snack for the kid. Both of them are high in protein and it is great for snacks. Use Greek yogurt in this recipe as it contains almost twice the amount of protein as regular yogurt.

You Will Need:

• 1 cup plain yogurt (Greek yogurt)
• 1 tablespoon minced green onion, white and light green parts only
• 3 tablespoons finely chopped flat-leaf parsley
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh chives
• 1 tablespoon thinly sliced fresh basil
• 1 teaspoon sherry vinegar
• 1 teaspoon fresh lemon juice
• Salt and pepper, to taste
• Fresh vegetables, pita bread, chips, and crackers, to serve

How To Do:

In a small bowl, whisk all ingredients together. Add salt and pepper to taste as per your kids choice. Serve with your favorite fresh vegetables, pita bread, chips or crackers.

7. No Bake Energy Bites:

The name of the snack itself tells how healthy and high protein snacks for kids it is all about. Energy Bites are a delicious, high-protein snack made by combining a variety of ingredients, such as nut butter, oats and seeds, and then rolling them into balls. The main thing of energy bite is that it doesn’t need to bake also.

You Will Need:

• 2/3cups Creamy Peanut Butter
• 1/2 cups Semi-Sweet Chocolate Chips
• 1 cup Old Fashioned Oats
• 1/2 cups Ground Flax Seeds
• 2 Tablespoons Honey

How To Do:

Combine all ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15–30 minutes so they are easier to roll.

8. Chia Seed Pudding:

Chia seed is a healthy and delicious protein snack for kids. There are 4 grams of protein in one ounce of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese. (R) The chia seeds are high in omega-3 fatty acid.

You Will Need:

• 1/4 cup cacao powder or unsweetened cocoa powder
• 3-5 tbsp maple syrup
• 1/2 tsp ground cinnamon
• 1 pinch sea salt
• 1/2 tsp vanilla extract
• 1 1/2 cups  light coconut milk
• 1/2 cup chia seed

How to do?

• To a small mixing bowl, add cacao powder, maple syrup, ground cinnamon, salt, and vanilla and whisk to combine. Then, add a little dairy-free milk at a time and whisk until even paste forms. Then add remaining dairy-free milk and whisk until smooth
• Add chia seeds and whisk once more to combine. Then cover and refrigerate overnight, or at least 3-5 hours.
• Keep leftover covered in the fridge for 4-5 days, though best when fresh. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.

9. Homemade Granola:

This is high healthy high protein snacks for kids. It consists of rolled oats, nuts and a sweetener such as honey. It provides at least four grams of protein (R) per ounce.  Granola also contains high calories, almost 600 calories.

You Will Need;

• 3 cups Rolled Oats
• 1 cup Dried Cranberries
• 1/2 cup Pumpkin Seeds
• 1/2 cup Coconut Flakes
• 1/2 cup Pure Maple Syrup
• 1/4 cup Brown Sugar
• 1/4 cup Grapeseed Oil Or Other Neutral Oil
• 1/2 teaspoon Salt

How To Do:

• Preheat oven to 300ºF.
• In a large bowl, stir to combine rolled oats, dried cranberries, pumpkin seeds, and coconut flakes.
• In a separate bowl, stir to combine maple syrup, brown sugar, oil, and salt. Pour the wet ingredients over the oats, and mix well.
• Pour the granola onto a rimmed sheet pan and spread it out evenly with a spatula.
• Bake for 45 minutes. Let the granola cool completely, and then store in an airtight container for 2 weeks.

10. Lentil Salad:

Lentil salad is highly nutritious and a great plant-based source of protein. One cup provides 18 grams of protein, along with high amounts of iron, folate, and manganese. Lentils provide over 50% of your recommended daily fiber intake as well.

You Will Need:

• 3 1/2cups cooked lentils
• 1 red bell pepper, finely chopped
• 1 cucumber, diced
• 1/4 red onion or shallot, finely chopped
• 1/3 cup fresh chopped parsley
• 1/4cup balsamic vinegar
• 1/2tablespoon olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon maple syrup
• 1/2clove garlic, chopped
• salt and pepper

How To Do:

• In a large bowl, combine the lentils, bell pepper, cucumber, onion, and parsley.
• Combine all the dressing ingredients in a blender and mix until smooth. Alternatively, you can whisk the ingredients together in a bowl.
• Pour the dressing over the salad and toss to combine.

11. Peanut Butter Overnight Oats:

This is a delicious and very nutritious protein snack for kids. It is loaded with vitamins and minerals. One serving of 234 grams provides 16% of your recommended daily fiber intake.

You Will Need:

• 1/2 cup almond milk
• 3/4 tbsp chia seeds
• 2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy)
• 1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
• 1/2 cup gluten-free rolled oats

How To Do:

• In a mason jar or small bowl, add almond milk, chia seeds, peanut butter, and maple syrup and stir it. The peanut butter doesn’t need to be completely mixed with the almond milk.
• Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
• Cover securely with a lid or plastic wrap and set in the refrigerator overnight at least for 6 hours.
• After that, garnish with desired toppings.
• Overnight oats will stay in the refrigerator for up to 2 days, though best within the first 12-24 hours.

12. Nutty Chicken Stay:

As we all know chicken is rich in protein. This recipe is delectable and is a kid-friendly protein snack, which is better than fried chicken. You can serve the kids with this delicious dish by following the steps mentioned.

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 Do:

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

13. Oats And Chocolate Chips Bar:

Oats is rich in protein as I mentioned in the above point of the article. These are yummy and a fun protein snack for kids. You can store it for a week also. It gives energy to kids.

You will need:

• 1 cup pitted dates
• 1/2 cup peanut butter
• 1 cup gluten-free oats
• 1/3 cup chocolate chips

How to Do:

• 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.
• Add peanut butter and mix.
• Transfer the mixture into a bowl and add the oats and chocolate chips.
• Mix with hands so that all the ingredients come together and form a dough.
• Roll the dough into bite-sized balls, freeze for 15 minutes and refrigerate for 30 minutes.

14. California Turkey Rolls

These rolls are high in protein and low in carbohydrates. They are perfect while traveling with kids. It is instant and easy to cook and fills the kid up as well. You can serve this as snacky dinner to your kids

You will need:

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

How to:

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

15. Lemon Chicken Salad Sandwiches;

These sandwiches are delicious as well as quite filling. You can stuff the salads in pieces of bread and give to your kids if they don’t like salads. This is a high protein healthy snack for kids.

You will need:

• 2 cups cooked and shredded chicken
• 1/2cup mayonnaise
• 1/3 cup finely chopped celery
• 1/4cup plain Greek yogurt
• 1tbsp chopped tarragon (you can use basil also)
• 2tbsp lemon juice
• 1/2tsp ground black pepper
• 4 large lettuce leaves
• 8 whole-grain bread slices
• 8 tomato slices

How to:

• In a large bowl add the first seven ingredients, and mix well
• 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.

16. Chicken Salad Box:

Salad with chicken is amazing for kids. Kids will simple love it. Chicken is rich in proteins and the combination with veggies adds more nutritious value to it.

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
• 1/4tsp salt
• 1/4tsp pepper
• 2tbsp slivered red onion
• 4 small bell peppers
• 1 celery stalk
• 2/3th cup fruit of your choice

How to Do:

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

17. Soya Chick Peas Cutlets:

Soya is rich in protein. It gives tons of nutritious value to kids’ diets. You can make it more healthy by adding more veggies to it as per your kid’s choice.

You will need:

• 1/2 cup boiled soya chunks
• 1/2 cup chickpeas boiled
• 3 finely chopped green chilies
• 1/2 onion finely chopped
• 3 minced garlic cloves
• 11g ginger
• 1tsp salt
• 1/4 cup chopped coriander leaves
• 1tsp chaat masala
• 1tsp turmeric powder
• 1/2cup red chili powder
• 1/2tbsp oil

How to Do:

• Wash and soak soya and chickpeas overnight. Boil the chickpeas.
• 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.
• Add turmeric, chaat masala, and red chili powder and mix well.
• Take a tablespoon of the mixture and flatten them on your palm.
• Deep fry or roast them in a pan until golden brown.

18. Egg Muffins:

Eggs are super healthy snacks for kids that are rich in protein. You can make a lot of snack items by using eggs. Try this out.

All Will Need:

• 1 tsp salt
• 1/2 tsp Organic coconut oil
• 1 cup broccoli chopped
• 1/2 onion chopped
• 1/4 whole green bell pepper chopped
• 1/4 whole red bell pepper, chopped
• 1 tsp black pepper
• 8 pastured egg

How To Do:

• Preheat oven to 400°F.
• Grease the muffin tin with coconut oil.
• Rinse and chop all vegetables into 1/4-inch pieces.
• Divide vegetables evenly between muffin tins.
• Whisk the eggs, then pour into the tins, dividing it evenly.
• Sprinkle with salt and pepper, then stir the vegetable and egg mixture briefly to evenly disperse the vegetables throughout the egg.
• Bake the egg muffins in the oven for 18–20 minutes.
• Serve.

19. Almond Avocado Toast:

This is a healthy high protein snack for the toddler. Kids will simply love it. For this you will need the following:

All Will Need:

• 8 almond bread slice
• Avocado slice
• 1tsp olive oil
• 2 tsp Olive oil
• 1/2 sea salt

How To Do:

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

20. String Cheese-Grape Kabobs

Kids will simply love it.

All Will Need:

• 6 plastic toothpicks
• 1 cup grapes, strawberry, pineapple, etc
• 6 string cheese blocks

How to Do:

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

Protein foods are very important for the kids as they need all the energy to fuel their rapid growth and development. So, try out each and every recipe as per the above article and let your kids enjoy their snacks.