High Protein Snacks for Kids-Our Top Picks

If you've got a kiddo who constantly asks for more snacks, it might be because their snack foods aren't filling them up. While puffs, chips and crackers can be fun to munch on, they usually have low amounts of protein, a key ingredient in keeping people full.

Protein isn't just a buzzword—it's a macronutrient that's an integral part of a balanced diet. It's also essential for healthy growth and development and helps us feel satisfied and energized. So next time your child asks for a snack, add a bit of protein; chances are, they won't be asking for more soon.

We're turning to an expert for everything you need to know about high-protein snacks for kids. Registered dietitian Dana Peters, RD, shares her insights on picking the best protein foods for children and high-protein snacks for your kids and explains why protein is so important.

Why is protein important for kids?

Protein plays a crucial role in many body functions to support kids' growth, especially during growth spurts and puberty when their appetite spikes and they seem to eat everything in sight. "Protein is important for children because they are constantly growing, and the amino acids found in protein are the building blocks for many parts of the body, including muscles, organs and parts of the immune system," explains Peters.

While protein is important at breakfast, lunch and dinner, it should also be part of snack time. High-protein snacks keep kids full and fueled until the next meal. Plus, pairing protein with carbs slows down the digestion of carbs, helping to regulate and balance blood sugar levels. This way, your kiddo won't experience a blood sugar spike and crash, and you'll avoid dealing with moody and irritable behaviour.

How much protein do kids need?

Kids' protein needs can vary by age. Here's how much they need each day

• 1 to 3 years: 13 grams of protein
• 4 to 8 years: 19 grams of protein
• 9 to 13 years: 34 grams of protein
• 14 to 18 years: 52 grams (male) and 46 grams (female) of protein

Peters advises that parents don't need to stress about their kids' protein intake or count every single gram of protein. Your kids are likely getting enough if you're serving protein with most meals and snacks. Just remember that protein needs can vary depending on how active your child is or if they're going through a growth spurt.

What are the best sources of protein for kids?

The best sources of protein are the ones your kids will eat. Peters says, "What's best for each kid depends on their taste preferences. It's only a good source if a kid will actually eat it!" With that in mind, here are some kid-friendly, high-protein foods to add to your grocery list:

Dairy

Dairy products like yogurt, cheese, and milk are great sources of protein. Even picky eaters will accept one or two dairy options. Cheeses like cheddar or cottage cheese can be paired with crackers, rice cakes, or fruit, while yogurts can be mixed with fresh or freeze-dried fruits, cereal, or granola. For toddlers and younger kids who need extra fat, choose dairy made with whole milk.

Opt for unsweetened dairy varieties for kids since flavoured ones usually have a ton of added sugars. For an extra protein boost, opt for Greek or Skyr-style yogurts, which have more than double the protein of regular yogurt. Dairy- or lactose-intolerant? Soy milk is a good source of protein. Look for unsweetened and organic varieties.

Nuts and seeds

Plenty of nuts and seeds offer a healthy dose of protein. You can offer them alone or make a fun trail mix with dried fruits and cereal for older kids who can safely eat whole nuts and seeds. Toddlers and younger kids can enjoy creamy nut or seed butter, which can be added to almost anything—smoothies, sandwiches, yogurt bowls, oatmeal, or spread on toast. And if your kiddo has food allergies or goes to a nut-free school, seeds or seed butter is a great alternative with lots of protein.

Eggs

Eggs are a fantastic source of protein, and there's so much you can do with them. They can take center stage as scrambled eggs, hard-boiled eggs, or egg salad, or they can take the backseat and incorporate them into whole-grain pancakes, muffins, or zucchini bread.

Lean meats

You might think of meats and poultry as lunch or dinner foods, but they can be great for snacks, too. Try turkey roll-ups with veggies and hummus, chicken nuggets or even a small serving of last night's leftover roasted chicken with crackers.

Legumes and plant-based protein sources

There are so many legumes to choose from, like beans, lentils, and edamame, that are all packed with protein. You can add crunchy lentils or crispy chickpeas to cottage cheese for older kids (since they can be a choking hazard for younger ones), serve black bean dip or hummus with sliced veggies or crackers, or even mix beans into baked goods like chickpea blondies or black bean muffins.

What are some easy high-protein snack ideas?

Since everyone loves a practical list to stick on the fridge, here are some easy high-protein snack ideas you can pack in lunchboxes or serve at home on the weekends:

• Apples with sliced cheddar
• Greek yogurt with berries and granola
• Hummus with pretzels
• Sliced hard-boiled eggs on toast (with everything-but-the-bagel seasoning!)
• Pear slices with almond butter
• Carrots with peanut butter
• Smoothie with Greek yogurt and nut/seed butter
• Cottage cheese with sliced banana and hemp seeds
• Ants on a log (celery with peanut butter and raisins)
• Homemade protein bites with nut butter and oats
• Cheese and bean quesadilla
• Homemade egg muffins

If you're looking for something easy to grab on the go, check out some of our favourite store-bought high-protein snacks:

Oatmeal

Oats are a whole grain that also pack in a ton of protein. We love Nature's Path Original Instant Oatmeal because it has 8 grams of plant-based protein per serving. Plus, if you throw in some chia seeds or nut butter, you'll boost the protein even more.

Sandwiches

If you need a quick snack for your kiddo's lunch box, check out Nurture Life's Super Sammies. They pack 8 grams of protein per sandwich and are made with sunflower seed butter, making them perfect for nut-free schools or playdates. They also have only 4 grams of added sugar to keep blood sugar levels in check.

High-protein crackers

If you want to get the most out of your crackers, check out these high-protein flaxseed crackers. Flackers are great on their own or can be paired with avocado or a couple of tablespoons of peanut butter for a more wholesome snack.

Protein bars

We love a good protein bar for kids, especially these Skout Organic Protein Bars. Each bar has 10 grams of protein and is made with whole-food ingredients like dates and peanut butter.

How can you make high-protein snacks appealing to kids?

Most kids love snacks, no matter how you serve them. But you might need to get a little creative for picky eaters or those with smaller appetites. Here are some expert-approved tips to make snack time more exciting:

Offer more autonomy

When kids get involved in meal prep or snack time, they become more interested in the food. Let them slice up fruits or veggies, plate their snack foods, or even join you on grocery trips.

Ask questions

Peters suggests sparking kids' curiosity about food by asking questions like, "Is it crunchy or chewy?" or "What does it smell like?" This helps get them talking and engaged with what they're eating.

Introduce fun kitchenware

Kids can be more interested in their snacks if presented differently. Try a snack box or bento box instead of the usual plate or bowl. We love Lalo's bento box—it has a stainless steel interior that's dishwasher safe and easy for little hands to open and close independently.

Add sprinkles

Most kids can't resist sprinkles, so why not use that to your advantage? Sprinkle some on oatmeal, yogurt, cottage cheese, or even toast to make meals more fun. You can even mix colourful sprinkles with Tiny Sprouts Boosters for a snack that's not only exciting but also packs in extra protein.

Experts

• Dana Peters, RD