Find satisfying protein snacks for kids to help fuel kids and toddlers between snacks with nutritious, yummy foods.
Protein Snacks for Kids
Protein is one of the nutrients that we parents tend to worry about in our kids diets. And while most kids do get enough protein without us trying, it can help the kids stay full and feel satisfied to include protein-rich foods in snacks.
There are many single ingredient foods that can provide protein in snacks, and easy recipes to try that work, too. I’m including my favorite of both in this post so you can easily find what may work best for your family.
So find more high protein ideas below and remember to keep the overall needs for grams of protein in mind for kids when thinking about this—they may not need as much as you think. (Protein for Kids 101 can help with this context so we don’t focus on too much protein.)
(You may also like my Easy Snacks to Make at Home, which are all assembly-only simple snack ideas, and my Homemade Copycat Healthy Snacks.)
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Store-Bought Protein Snacks
In addition to the snacks listed above, here are a few more options that are readily available at most stores.
- Drinkable yogurt
- Freeze-dried cheese
- Kids protein drinks
- Hard-boiled eggs
- Hummus
- Larabars
- Peanut puffs
- Snap pea crisps
- Yogurt pouches
Easy Protein Foods to Try
Many foods we commonly keep in the house are good sources of protein for everyone in the family. Here are some common ones.
- Cottage cheese
- Beans and legumes
- Eggs
- Hemp seeds, as sprinkles on yogurt, thin apple slices, or toast or included in a smoothie
- Hummus
- Milk
- Non-dairy milk fortified with pea protein
- Nut butter or seed butter such as peanut butter, almond butter, or sunflower seed butter (spread thinly for younger kids to ensure it’s easy to eat)
- Other dairy products such as kefir
- String cheese
- Whole grain pasta
- Whole grain bread
- Yogurt
Protein Snack Recipes to Try
Below are some of our top protein-rich recipes, which are great for snack time. Most can be made ahead and served when you need them.
Chocolate Protein Muffins
These muffins for kids (and adults!) have a pile of produce and a mix of ingredients that helps them contain more protein than your average muffin.
These simple blender muffins pack a serious nutrition punch and are dairy-free, with a nut-free option. I prefer the flavor of these once they are fully cooled and chilled in the fridge.
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Protein Banana Bread
With Greek yogurt and peanut butter, this moist quick bread is easy to stir together and has the most tender texture.
Make quick work of breakfast or snack time with this satisfying (and so yummy) Protein Banana Bread. It’s a delicious mix of nutrients and perfect to make ahead and share with the kids.
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Protein Banana Muffins
These muffins are substantial and so delicious. And they have a soft enough texture to be easy for even younger toddlers to easily eat.
Make quick work of breakfast or snack time with this satisfying (and so yummy) Protein Banana Muffins recipe. It’s a delicious mix of nutrients and perfect to make ahead and share with the kids.
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Mini Egg Muffins
Savory egg muffins are a great toddler breakfast, but also make for a wonderful kids snack.
These tender Egg Muffins are packed with protein and vitamins—and can be made ahead of time! Add any veggie you like, whether carrots, butternut squash, broccoli, or spinach.
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Yogurt Muffins
With creamy Greek yogurt in the batter and a handful of flavor options so you can customize the batch, this is a nutritious and so yummy muffin to share with the kids.
This is an epic of a basic muffin recipe that you can then add flavor to in all sorts of ways—from fruit to veggies to chocolate chips. The batter is packed with protein too, so the muffins are great for breakfast or snack. (The allergy-friendly substitutions are listed in the Notes section at the bottom.)
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Yogurt Bark
You can blend the fruit into the yogurt mixture or simply add it on top. So fun!
Transform yogurt and fruit into the yummiest frozen Yogurt Bark with this simple method. It’s a fun way to serve yogurt, it’s great for warm days, and it’s a fun option for teething relief for littles.
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Strawberry Yogurt Smoothie
Serve this easy smoothie in a cup, a smoothie cup, or add it to a reusable pouch to make your own homemade Yogurt Pouches.
You can use fresh or frozen berries in this simple Strawberry Smoothie and the results will have a texture that is similar to drinkable yogurt. To make it thicker and to try different flavor options, see the Notes at the end of the recipe.
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Chocolate Protein Shake
With simple ingredients and the ability to stash a batch in the fridge for a few days, this is an easy protein drink to share.
With an easy method and nutritious ingredient list, this Chocolate Shake is a great on-the-go breakfast or snack for any age—toddler on up to us adults. It stores in the fridge for up to 3 days, too.
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Fruit and Veggie Protein Shakes
Pick a flavor the kids will like and this snack will be ready to go in minutes.
Serve up a simple, yet nutritious protein smoothie with three flavor options to choose from.
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Bliss Balls
With a base of cashews or sunflower seeds, this nutritious energy ball recipe is so delicious from the inclusion of fruit.
These no-bake Bliss Balls have bright berry flavor, are packed with protein and beneficial fats, have only 5 ingredients, and store ridiculously well in the fridge for weeks. They are a satisfying snack to share with the kids.
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Peanut Butter Balls
Transform pantry staples into the yummiest snack recipe with this easy method.
These no-bake bites taste like a cross between oatmeal raisin and peanut butter cookie dough. I use natural creamy peanut butter (like the kind from Smuckers), and it works really well.
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Cereal Bars
This is my favorite way to turn leftover cereal that the kids aren’t interested in, into a snack they’ll happily eat!
Made with just 3 pantry staples, these bars make an excellent kids snack. They hold their shape best when stored in the fridge and served cold.
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No-Bake Granola Bars
With a handful of simple ingredients, these Chocolate Granola bars are one of the yummiest homemade snacks to make.
With about 10 minutes of prep time, you can make the most delicious homemade granola bars to last for many snack times to come. These bars are easiest to slice after chilling a bit, so plan to let them firm up in the fridge before you cut them.
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Fruit and Nut Bars
These easy homemade snack bars are seriously yummy and have a base of protein-rich nuts or seeds.
With just 5 simple and nutritious ingredients and no baking, these Fruit and Nut Bars taste like store-bought Larabars but for less cost. You can customize the flavors and store them in the fridge or freezer for weeks.
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Chickpea Fritters
Turn a can of beans into the yummiest fritters that have flavors similar to falafel.
With just a few ingredients and a quick cooking time, these Chickpea Fritters are a protein–packed meal that’s ready in under 20 minutes. (And they reheat well for the future, too!)
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Chickpea Blondies
Adding chickpeas to this baked good adds tenderness, protein, and fiber, but doesn’t impact the delicious flavor!
These blondies are packed with just-sweet-enough flavor and nutrition.They are delicious chilled right out of the fridge with a glass of cold milk.
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Soft-Roasted Chickpeas
Soft, flavorful, and nutritious, this is a simple and yummy kids snack.
If you start with dried beans in this salty-sweet snack, make sure to cook them until they are very tender. If making these for a kiddo under one, use maple syrup instead of honey or skip the sweetener all together.
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Cheese Crackers
Making homemade cheese crackers can be a great way to increase the protein in this favorite snack
Mix up this easy-to-work-with cracker dough, then let the kids help roll and cut their way to the yummiest homemade cheese crackers recipe. These crackers have whole grains and a delightfully crisp texture. So good!
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Easy Turkey Wrap
Thinking of snacks as “mini meals” can help expand the types of foods we offer, including this turkey wrap.
Combine a few ingredients into this easy wrap that’s great for lunch or a substantial snack—at home or on the go.
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Banana Wrap
Ripe banana, nut or seed butter, and a tortilla make a delicious combo for a simple wrap.
Banana Sushi is a seriously fun and fast lunch for kids—that’s filling too! Plus: You only need three nutritious ingredients to make this lunch.
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Frequently Asked Questions
Smoothies, dairy products like yogurt and cheese, nut or seed butter thinly spread on fruit slices or crackers, beans, and leftovers can be great options for filling snacks.
First remember that your child may already be eating plenty of protein. Their needs may be less than you expect. So if they are growing, gaining weight, and meeting milestones and your doctor isn’t concerned with growth, it may be fine to relax about this. Otherwise, you can simply add a food from this post to a snack. Or let them choose some options to add to the grocery list.
A cheese stick paired with fruit, a cup of milk with a muffin, a hard-cooked egg or egg whites, a homemade energy bite or snack bar, or a smoothie are all fast snacks that tend to be rich in protein.
Best Tips for Protein Snacks for Kids
- Remember that often simply adding a half cup or cup of milk to a snack can make it substantial enough for kids.
- Kids may not need as much protein as you think they need. This post on protein for kids has a full rundown of how much protein kids need in a day.
- If you want to know about using protein powder for kids, read the full info. It may not be necessary.
- Consider leftovers, such as chicken meatballs, pasta, scrambled eggs, or other foods as snack options.
Related Recipes
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