Keeping kids energized and free of sugar crashes can be a challenge. Here are 18 high-protein snacks that fuel growing bodies and satisfy tastebuds without the sugar rush.
1. Greek Yogurt Parfait
Greek yogurt is a creamy, delicious way to pack in protein. Layer it with fresh berries and a sprinkle of granola for a satisfying parfait.
This snack is perfect for breakfast or an afternoon pick-me-up. The combination of textures and flavors makes it appealing to kids.
With probiotics and calcium, Greek yogurt is a nutritious choice. Did you know? It’s strained more than regular yogurt, making it thicker and higher in protein.
2. Peanut Butter Apple Slices
Apple slices smeared with peanut butter offer a sweet and savory blend that kids adore. The creamy texture complements the crisp apple.
This snack is simple yet effective in providing protein and healthy fats. It’s a quick fix for hungry tummies.
Peanuts are packed with protein and fiber, ideal for sustained energy. Fun fact: Peanut butter was first developed for people who needed a high-calorie, high-protein food.
3. Cheese and Whole Grain Crackers
Cheese and whole grain crackers offer a delightful mix of flavors and nutrients. Kids love the bite-sized pieces, perfect for little hands.
Cheese is rich in protein and calcium, promoting bone health. Pairing it with whole grain crackers adds fiber.
This combination is perfect for lunchboxes or parties. Did you know? Cheese has been enjoyed by humans for over 7,000 years!
4. Hard-Boiled Eggs
Hard-boiled eggs are a protein powerhouse, easily accessible and kid-friendly. They’re a versatile snack that can be seasoned to taste.
Rich in essential amino acids, eggs support muscle growth and repair. They’re also a great source of vitamins.
Did you know? The protein in eggs is considered complete, meaning it contains all the essential amino acids. Perfect for growing children.
5. Hummus and Veggie Sticks
Hummus paired with crunchy veggie sticks is both fun and healthy. Kids enjoy dipping colorful vegetables into creamy hummus.
Chickpeas, the main ingredient in hummus, are high in protein and fiber. This snack keeps kids satisfied longer.
With a variety of vitamins, this snack supports overall health. Did you know? Hummus originated in the Middle East and has been enjoyed for centuries!
6. Turkey and Cheese Roll-Ups
Turkey and cheese roll-ups are a fun, portable snack perfect for kids on the go. They provide a protein boost without the need for knives and forks.
This combination is both tasty and filling, offering a blend of flavors that kids love.
Turkey is lean and rich in protein, while cheese adds calcium. Interesting tidbit: Turkey was originally domesticated by ancient Mesoamericans!
7. Cottage Cheese with Pineapple
Cottage cheese with pineapple provides a sweet and creamy snack option. This combination is refreshing and full of protein.
Cottage cheese is low-fat and packed with casein, a slow-digesting protein that keeps kids full.
The natural sweetness of pineapple adds vitamins and a tropical twist. Fun fact: Pineapples were once so rare, they were rented as table centerpieces!
8. Edamame Pods
Edamame pods are a delightful snack that’s fun to eat. These young soybeans pack a powerful protein punch.
Simply boiled and lightly salted, they make an excellent snack for after school or any time.
Rich in protein and fiber, edamame supports muscle growth. Did you know? Edamame is a staple in Japanese cuisine and loved for its health benefits.
9. Almond Butter Banana Bites
Almond butter banana bites are a sweet, nutty snack that’s both healthy and delicious. Kids enjoy the creamy texture and natural sweetness.
This combo offers protein from almond butter and potassium from bananas, essential for active children.
Chia seeds add a nutritional boost. Fun tidbit: Almond butter is often preferred over peanut butter for its creamy texture and unique taste.
10. Mini Quiches
Mini quiches are a versatile, protein-rich snack that can be customized to fit any taste. Kids appreciate the bite-sized portions.
Made with eggs, cheese, and veggies, these tiny treats are perfect for breakfast or lunch.
They’re easy to make in advance and store for quick, nutritious snacking. Did you know? Quiche originated in Germany before becoming a French classic!
11. Chickpea Salad Cups
Chickpea salad cups are a bright, flavorful snack that’s protein-packed. These cups are fun to eat and visually appealing.
Chickpeas offer a great source of plant-based protein, combined with fresh veggies for added nutrition.
These salad cups are perfect for picnics or lunchboxes. Fun fact: Chickpeas are one of the earliest cultivated legumes, enjoyed for thousands of years!
12. Trail Mix
Trail mix is a classic snack brimming with protein and healthy fats. Kids love the variety of flavors and textures.
This mix often includes nuts, seeds, and dried fruits, making it a nutrient-dense choice.
It’s easy to customize to your child’s preferences. Did you know? Trail mix dates back to Native American tribes who mixed nuts and dried meat for sustenance.
13. Protein Smoothie
A protein smoothie is an energizing snack that kids can sip on the go. It’s a blend of fruits, yogurt, and protein powder.
This smoothie delivers essential nutrients and keeps kids full longer, perfect for busy days.
An easy way to sneak in extra fruits and veggies. Did you know? Smoothies became popular in the 1930s with the invention of the blender!
14. Pumpkin Seeds
Pumpkin seeds are crunchy, nutty snacks loaded with protein and minerals. They’re an easy, grab-and-go option for kids.
These seeds are not only tasty but also support immune health and energy levels.
Roasted and lightly seasoned, they make a flavorful snack. Fun tidbit: Pumpkin seeds, or “pepitas,” are celebrated in Mexican cuisine for their nutritional value.
15. Tuna Salad on Cucumber Slices
Tuna salad on cucumber slices is a fresh, crunchy snack that’s high in protein. Kids enjoy the coolness of the cucumber paired with savory tuna.
Tuna provides essential omega-3 fatty acids and protein, promoting brain health and growth.
This snack is simple to prepare and perfect for hot days. Did you know? Tuna has been a staple in human diets for centuries, valued for its rich flavor and nutrients.
16. Chicken Skewers
Chicken skewers are a savory snack that’s both satisfying and nutritious. Kids love the fun, easy-to-hold sticks.
Grilled to perfection, they offer a good amount of protein and are perfect for barbecues or picnics.
Pair with veggies for a balanced meal. Fun fact: Skewers are used worldwide, known as “satay” in Southeast Asia and “kebab” in the Middle East.
17. Lentil Soup
Lentil soup is a warming, comforting snack that’s rich in protein and fiber. Kids find the hearty texture and mild flavor appealing.
Lentils are a fantastic plant-based protein source, perfect for vegetarians and meat-eaters alike.
This soup can be made in advance and enjoyed anytime. Fun tidbit: Lentils are one of the earliest domesticated crops, dating back to the Neolithic period!
18. Black Bean Quesadilla
A black bean quesadilla is a melty, flavorful snack that’s packed with protein. Kids enjoy the cheesy, gooey goodness.
Black beans provide fiber and protein, while cheese adds calcium for growing bones.
This snack is easy to make and customize with kids’ favorite toppings. Did you know? Quesadillas are a traditional Mexican dish that has been adapted worldwide for their versatility.