High Protein Snacks for Picky Kids at Home Getting kids to eat protein can be hard for some families! It’s also hard to know which protein sources are best for kids and toddlers. How do you know your child is getting enough? How do you know if they are getting too much? Can kids have protein bars and protein shakes?

The benefits of protein for kids

There are many benefits of protein for kids. It is essential for basically every area of their bodies. For young children, protein is important for growth and development. Protein helps to repair and build muscles, bones, and organs. High Protein Snacks for Picky Kids at Home Protein also helps a toddler’s body build a strong immune system.

Related: Add protein (and fat!) to your kids’ snacks to keep their hunger at bay between meals. Get 4 filling, protein-filled snack dips for kids.

Picky eating tip

Having a hard time getting your child to eat high-protein foods? Download our free picky-eating guide to reduce your mealtime struggles and help your child become comfortable trying new foods. High Protein Snacks for Picky Kids at Home For more advice, read our top tips for ending picky eating in your home.

Also Read: Easy Evening Snacks for Kids After School: Quick & Delicious Ideas

How much protein do kids, toddlers, and babies need?

For kids under 10, their protein needs will vary by weight. High Protein Snacks for Picky Kids at Home Generally, younger kids need about 14-20 g of protein per day, and older kids need roughly 20-35 g of protein per day. The amount of protein each child actually needs depends on their weight and age. (1)

Here’s a chart that breaks down the recommended amount of protein kids need by their age. (2,3)

Age group	Daily protein recommendation
6-12 months	11 g
3-4 years (toddlers)	13 g
4-8 years	19 g
9-13 years	34 g
14-18 years	46 g (females); 52 g (males)

• For a toddler, 13 grams of protein can look like:
• About 3 Tbs. of nut butter
• About ½ cup of tofu
• About 2 boiled eggs
• About ½ cup of lentils

Related: Iron is another important nutrient for children. Read about the top iron-rich foods for babies, toddlers, and kids. High-protein foods for kids

High-protein foods for kids

To make sure your kids are getting the most nutrients, vary the kinds of protein foods you serve your kids. High Protein Snacks for Picky Kids at Home Consider a wide variety of proteins, including plant-based, dairy, or lean meats. (4) 

We have listed some suggestions below for the best protein foods for kids.

Plant-based protein sources for kids

• Peas
• Beans
• Lentils
• Peanuts/peanut or nut butter
• Soybeans/tofu/tempeh
• Seeds or seed butter (5)
• Related: What kind of peanut butter is best for kids and toddlers?

Animal protein sources for kids

• Dairy (cheese, milk)
• Eggs
• Lean poultry (chicken or turkey)
• Fish (4)

Related: Dairy products are also a good source of calcium. High Protein Snacks for Picky Kids at Home Learn more about the top calcium-rich foods for toddlers and kids.

Are protein bars good for kids? 

Protein bars can be a great option for a quick, filling, on-the-go snack. High Protein Snacks for Picky Kids at Home Consider how to choose the right protein bar for your child.

Are protein powders good for kids?

Protein powders can be helpful in some cases. In extreme situations, your pediatrician may even suggest protein powder or a supplement. 

Unless suggested by your pediatrician and or registered dietitian, High Protein Snacks for Picky Kids at Home we would suggest trying to increase your child’s protein intake through food sources first.

Recipes with varied protein sources for kids

• Here are some recipes for kids with protein sources from plants and animals.
• Chicken and Cheese Empanadas
• 10-Minute Sardine Wrap
• Cheesy Vegetable Fritters with Peas and Corn
• Keema Matar (Beef and Pea Curry)
• Homemade Chocolate Milk Recipe
• 15-Minute Egg and “Chips.”

Protein deficiency in children

Protein deficiency can occur in children, but it is rare. High Protein Snacks for Picky Kids at Home Most children, when eating a balanced diet, are usually able to get enough protein throughout the day. (6) 

Here are some signs of protein deficiency in children and circumstances to consider.

Look for protein deficiency in your child if…

Your family follows a primarily vegetarian, vegan, or plant-based diet, and your child is a picky eater who avoids beans or legumes.

Your child is an extreme picky eater and is deterred from eating ANY plant-based or animal-sourced protein.

Your child has a medical condition that requires more protein intake. 

Possible signs of protein deficiency in kids

• Swelling of the abdomen, legs, arms, or feet
• Increased hunger
• Poor concentration
• Feeling tired easily
• Poor wound healing
• Frequent infections (7)

Related: Are you worried your child is not getting enough vitamin D? Learn how much vitamin D kids need, where to get it, its benefits, and more about vitamin D for kids.

Also Read: Quick 5-Minute Snacks for Picky Toddlers: Easy Bites They’ll Love

Can kids get too much protein?

Kids can eat too much protein, but it is uncommon. High Protein Snacks for Picky Kids at Home But in situations where children are given a large amount of protein shakes or supplements, they could get too much protein. (8) 

Signs your child may be consuming too much protein

• Intestinal discomfort
• Nausea
• Diarrhea
• Dehydration
• Kidney stones

If you are concerned about too much or too little protein, we recommend seeing your child’s pediatrician for further help.

Check out our top-selling picky eating course, BetterBites, for strategies to help you manage your child’s picky eating.

Conclusion

Feeding picky kids high-protein snacks doesn’t have to be hard. High Protein Snacks for Picky Kids at Home By mixing plant and animal protein in fun, familiar ways, you can help them grow and stay energized without using supplements. Focus on variety and let them eat without pressure. High Protein Snacks for Picky Kids at Home Just watch their portion sizes to make sure they are getting the right amount.

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