What are Some High Protein Snacks for Kids?

Do you frequently worry about healthy and easy snacks for children which not only taste good but are also healthy? Are you struggling to find the perfect high protein snacks in India for your kids that do not come out of a packet? We are here to help you with some flavor packed snack ideas that are not only high in protein but also super delicious. These snacks for children are not only kid-friendly but are also simple-to-make. Crunchy almonds to creamy hummus, we have a list of healthy snacks for children which are power packed with nutrients and will also satisfy your kids food cravings.

Table of Contents

• Benefits of high protein snacks for kids
• Tasty and nutritious high protein snack ideas that kids
• How to make high protein snacks more appealing for kids
• High Protein Snacks For kid’s lunch boxes
• Conclusion
• Sources

Including high protein snacks in the kid’s diet strengthens immunity, brain function and muscle growth. These healthy snacks for children, keeps them energized, full and focused for both playtime and study sessions.

Benefits of high protein snacks for kids:

Here are some reasons to incorporate high protein snacks for kids:

• Fosters Growth and Development: Protein is essential for muscle growth¹ and overall development in children, especially rapid growth phase².
• Supports Children’s Endurance: Unlike packaged or sugary foods that cause sudden drop in energy, protein provides steady energy. Keeps them active and attentive.
• Promotes Brain Functions: Protein supports the synthesis of neurotransmitters that support memory, focus and learning ability³. Thus, a high protein diet promotes children’s cognitive growth⁴.
• Builds Immunity: Proteins are building blocks of antibodies⁵, which combat infection. Kids who eat foods with sufficient protein have a stronger immune system and recover faster from illness.
• Aids in maintaining a healthy body weight: High protein snacks keep kids full⁶, curb unhealthy cravings and support healthier eating habits.

Are you ready? To explore delicious and some fantastic high protein snack ideas for kids!

Here are some tasty and nutritious high protein snack ideas that kids will love!

1. Egg Muffins –

Mini muffins made with eggs and vegetables are an easy and tasty option.

2. Soyanuts –

This crunchy and high protein snack is made with roasted soyabean, which can be a great addition to your kid’s diet.

3. Paneer Tikka Bites –

This popular high protein snack in India, is made from grilled paneer cubes that are mildly spiced which makes it a tasty and nutritious treat.

4. Hummus with Vegetable Sticks –

Chickpea based hummus is rich in protein and can be paired well with some vegetable sticks like carrot/cucumber.

5. Fruit Yogurt Smoothie –

A creamy protein-rich drink packed with probiotics and fiber supports digestion and immunity.

6. Deviled Eggs –

Another savory and high protein snack idea is deviled eggs that also provide healthy fats and essential vitamins, making them a great source of energy.

7. Moong Tikki with Chutney –

A crispy, protein rich patty made with sprouted moong and spices, packed with fiber and essential nutrients. Paired with chutney, it’s an enjoyable high protein snack in India for kids.

8. Fruit Parfait–

A delicious and nutrient packed snack layered with Greek yogurt, fresh fruit and crunchy nuts, providing a perfect balance of protein, fiber and essential vitamins for sustained energy.

9. Baked Moong Chakali –

Among crispy high protein snacks for kids, is baked moong chakli, made with moong dal offering a healthier twist with essential nutrients and less oil for guilt-free munching.

10. Sattu Buttermilk –

Another easy to consume, high protein snack idea is sattu buttermilk. It’s a cooling drink that blends ‘Sattu’- plant-based protein with buttermilk, and aids digestion, hydration and sustained energy.

How to make high protein snacks more appealing for kids:

Kids can be picky eaters, so presentation and taste matter. Here’s how you can make healthy protein snacks for kids more appealing:

• Make it colourful: Adding bright fruits, colourful vegetables and fun shaped foods can make healthy protein snacks for kids visually appealing.
• Play with shapes and themes: Use cookie cutters to shape cheese, eggs, cutlets or pancakes into fun alphabets, animals or stars.
• Pair with a dip: Kids love dips! Serve protein snacks with hummus, yogurt or curd dips or peanut butter.
• Get kids involved: Let them help prepare the snacks. They’ll be more excited to eat what they make!
• Add a sweet touch: Sprinkle some cocoa powder or cinnamon on healthy protein snacks for kids adds to the flavor without adding refined sugar.
• Blend into smoothies: Sneak in protein by adding Greek yogurt, curd or protein powder to fruit smoothies.

High Protein Snacks For kid’s lunch boxes:

Packing high protein snacks for school makes sure that your child stays full and focused. Here are some great options:

1. Protein Wrap –

A delicious and high protein snack featuring spiced grilled paneer/egg/chicken and vegetables wrapped in a whole wheat roti. It’s a filling snack that keeps kids energized and satisfied.

2. Moong Dal Idli –

A South Indian favorite, rich in protein and easy to digest.

3. Paneer Vegetable Paratha –

Another yummy breakfast and high protein snack in India is paratha stuffed with paneer and vegetables, keeps kids full for longer and also energized.

4. Moong Dal Chilla–

A protein and fiber rich lentil dosa/pancake, making it a tasty, healthy and wholesome after school snack.

5. Boiled Pulse Chaat –

A common high protein snack in India, this dish combines boiled pulse like moong, chana, matki, etc with crunchy onion, juicy tomatoes and a splash of lemon juice for a refreshing delight.

6. Bhurji with Roti –

A protein rich meal made with scrambled paneer/eggs, paired with roti providing sustained energy and essential nutrients for growing kids.

7. Burrito Bowl –

A wholesome, high protein meal packed with beans, rice and vegetables offering a balanced mix of fiber and essential nutrients for sustained energy.

However, if your child struggles to finish meals, having nutritional drinks like Complan which contain 34 vital nutrients including 63% more protein than leading malt-based drink can help. Introduce this for your kids along with balanced meal, to support their growth and nutritional needs.

Conclusion

High protein snacks fuel a kid’s growth, energy and health. From Greek yogurt to paneer bites and pulse chaat, there are plenty of tasty, nutritious options to enjoy. Make them fun, keep them tasty and watch your child get the nutrition they need one bite at a time.

Source:

¹Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Naranjo-Modad, S., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of cachexia, sarcopenia and muscle, 13(2), 795–810. https://doi.org/10.1002/jcsm.12922

²Soliman, N., Soliman, A., Alyafei, F., ElSiddig, S., Alaaraj, N., Hamed, N., Ahmed, S., & Itani, M. (2024). The varied effects of protein intake during infancy, childhood, and adolescence: Associations with growth metrics, body composition, and pubertal development timelines. World Journal of Advanced Research and Reviews, 21(03), 657–666.

³Gasmi, A., Nasreen, A., Menzel, A., Gasmi Benahmed, A., Pivina, L., Noor, S., Peana, M., Chirumbolo, S., & Bjørklund, G. (2022). Neurotransmitters Regulation and Food Intake: The Role of Dietary Sources in Neurotransmission. Molecules (Basel, Switzerland), 28(1), 210. https://doi.org/10.3390/molecules28010210

⁴Wang, T., Cao, S., Li, D., Chen, F., Jiang, Q., & Zeng, J. (2021). Association between dietary patterns and cognitive ability in Chinese children aged 10-15 years: evidence from the 2010 China Family Panel Studies. BMC public health, 21(1), 2212. https://doi.org/10.1186/s12889-021-12209-2

⁵Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients, 12(6), 1562. https://doi.org/10.3390/nu12061562

⁶Lim, J. J., Liu, Y., Lu, L. W., Barnett, D., Sequeira, I. R., & Poppitt, S. D. (2022). Does a Higher Protein Diet Promote Satiety and Weight Loss Independent of Carbohydrate Content? An 8-Week Low-Energy Diet (LED) Intervention. Nutrients, 14(3), 538. https://doi.org/10.3390/nu14030538