14 Protein-rich snacks and meal ideas

By Kristin Cheng, Clinical Pediatric Dietician at CHOC

Kids are always on the move, and they need the right fuel to stay energized and healthy. Including protein-rich snacks and meals throughout the day can support growth, build muscle, boost focus, and keep them full. This article highlights simple and tasty protein-packed meal and snack ideas for every occasion.

Six protein-rich snacks

1. Greek Yogurt with toppings

Greek yogurt is high in protein and calcium. Add fruits, granola, nuts, or seeds as desired as toppings. ¼ cup of Greek yogurt contains about 5 grams of protein.

2. Hard-boiled eggs

Hard-boiled eggs make a perfect on-the-go snack. Prepare them the night before, so they’re ready to grab from the fridge during hectic mornings. 1 egg provides 6 grams of protein.

3. Cottage cheese with fruit

Cottage cheese is high in protein and calcium. Add fruits, granola, nuts, or seeds as desired as toppings. ¼ cup of cottage cheese contains about 6 grams of protein.

4. Mini frittatas

Mix eggs with vegetables (such as spinach, green onion, peas, tomatoes, or olives) and/or cooked meat, and bake in a small muffin tin in the oven at 375°F until the eggs puff up (about 8-10 minutes).

5. Cheese with whole grain crackers

Pair slices of cheddar or mozzarella cheese with whole grain crackers and add lunch meats or chicken/tuna salad for an added protein boost.

6. Bell peppers with hummus dip

Hummus is made of cooked garbanzo beans and is packed with protein. Dip bell peppers, cucumbers, celery, baby carrots, or whole wheat pita bread in this delicious spread.

Eight protein-rich meal ideas

1. Egg and vegetable breakfast

Kickstart your morning with a protein-packed breakfast by mixing eggs with your favorite vegetables or cooked meats.

2. Chicken or tuna salad wrap

Wrap chicken or tuna salad with vegetables in a whole wheat tortilla for a quick and convenient protein-packed meal.

3. Tofu and vegetable stir fry

Slice tofu into small chunks and stir fry it with any veggies of choice (such as broccoli, snap peas, onion, carrots, green beans, and bell peppers) in teriyaki sauce. Serve over brown rice. ½ cup or 2 ounces of firm tofu provides 10 grams of protein.

4. Turkey or chicken meatballs

Make it a family-friendly activity by getting everyone involved in mixing and rolling meatballs. Serve them with whole wheat pasta for a complete meal.

5. Peanut butter and banana sandwich

Spread peanut butter on whole grain bread and top with banana slices for a quick, on-the-go meal. 1 Tbsp of nut butter provides 3 grams of protein.

6. Bean chili

Beans are packed with protein with ¼ cup of beans providing about 4-5 grams of protein. Make a hearty three-bean chili by combining kidney, black, and pinto beans with vegetables and aromatic spices.

7. Mac and cheese with chicken

Mac and cheese is a popular comfort food. Use whole wheat pasta and add chunks of grilled chicken for a protein boost.

8. Baked fish sticks with veggies

Transform white fish fillets (like cod or tilapia) into homemade fish sticks by coating them in breadcrumbs and baking until crispy. Serve with a side of steamed or roasted vegetables.

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