When you go to the grocery store, it’s impossible to miss the word ‘protein’ plastered on just about every food label. There are protein oats, protein bars, protein milk, and even protein cereals. Even though protein feels like the latest buzzword, it's not just a passing trend. Protein is super beneficial to our health–it builds muscles, tissues, and organs, keeps us full and energized, and even supports our immune system. That said, protein-rich foods aren’t always a hit with kids, especially if you’ve got a picky eater who turns up their nose at traditional proteins like chicken and meat. 

As a pediatric dietitian and mom of three littles, I know how tricky it can be to get kids to eat enough protein. Trust me, even my kids go straight for the berries, cheese crackers, or butter bread rolls instead of the roasted chicken, bolognese, or delicious Asian skirt steak wraps I slaved over (ugh!). But since protein is such an important part of a balanced diet, I’m sharing my top five kid-friendly proteins (and recipes!) to meet their protein needs without any tantrums or drama.

1. Eggs

Okay, hear me out. I know you’re probably thinking, 'Really? Eggs? That’s so basic!' And yeah, they are, but they’re also super versatile and packed with 6 grams of protein each. Think beyond the usual scrambled eggs, omelets, or sunny-side-ups. You can easily incorporate eggs into all kinds of foods for your kids. For instance, healthy baked goods like homemade almond flour pancakes, whole wheat waffles, or spinach muffins all need eggs. And if your kids like their eggs but are getting bored, mix things up! Add chunky salsa for a Spanish omelet, or go sweet with a little cinnamon, maple syrup, and whole wheat bread cubes for a healthy spin on bread pudding.

2. Pasta 

Gasp, pasta? Yup, that’s right. Pasta is loaded with protein, with just over 7 grams of protein per cup. No need to feel guilty when your child skips the meatballs and digs into the pasta instead. Get creative with the various pasta shapes and try cute options like ditalini or pastina in soups and stews (anything mini makes kids more interested!). You can also cook spaghetti in muffin tins to make delicious “bird’s nests,” or set up a pasta bar with Mediterranean couscous, offering various cheeses, pesto, and tomato sauces for a more interactive meal.

3. Greek yogurt 

Kids usually love yogurt, but what about Greek yogurt? It’s thicker than regular yogurt and packed with about 16 grams of protein per 5 oz—that’s a lot of protein in a small serving. If your child isn’t a fan of yogurt on its own, there are plenty of fun ways to serve it. Make DIY yogurt or chia pudding parfaits where kids can get involved in assembling their meal. You can also add Greek yogurt into baked goods to amp up protein, like these easy 6-ingredient homemade bagels. Toss some Greek yogurt into peanut butter banana smoothies or spread it on a baking sheet and pop it in the freezer for chilled yogurt bark. 

Just remember to choose unsweetened Greek yogurt, since flavored options are usually loaded with added sugars. If your child wants something sweet, add fresh fruit, dried fruit or a drizzle of honey.  

4. Smoothies

Have you ever met a kid who doesn’t love smoothies? They’re a fantastic way to pack in all sorts of nutrients, especially protein. The options are endless: you can mix in Greek yogurt, cottage cheese, nut butters, chia seeds, or hemp seeds. The best part is that you can make a big batch and freeze the leftovers in popsicle molds or ice cube trays. Then you can blend it into “ice cream” for a fun protein-rich treat later on.

5. Oats

Oats are one of my favorite foods because there’s so much you can do with them. You can enjoy them as warm creamy oatmeal, whip up some overnight oats, or even make a cozy blueberry crisp. Plus, one cup has about 10 grams of protein—that’s pretty impressive! You can blend oats into flour to replace recipes that call for wheat flour, or use them to make homemade energy bites, granola bars, or nutritious oatmeal cookies for snack time.  

Tot-approved high-protein recipes 

These recipes are super simple to make and delicious enough that your kids will probably gobble them all up (you might want to make 2 or 3 batches!). Even better, they’re perfect for getting your little chefs involved in the kitchen.

Fruit nachos

Thinly slice apples or pears and arrange them on a plate like traditional nachos. Drizzle almond or peanut butter on top (which has 8 grams of protein per 2 tablespoons), then sprinkle with chia seeds, hemp seeds, flaxseeds, and a few unsweetened chocolate chips for a delicious twist on cheese nachos.

Rainbow trail mix

This is a fun snack that kids can help prepare and get them excited for snack time. You can make a big batch to keep in the pantry to fuel weekend activities or to toss in their backpack for school snacks. Get creative with different nuts and seeds—try peanuts, almonds, cashews, hazelnuts, sunflower seeds, and pumpkin seeds. You can also add unsweetened chocolate chips, mini whole wheat pretzels, and unsweetened dried cranberries or raisins for extra flavor.

Roasted spiced chickpeas 

One cup of chickpeas packs about 15 grams of protein, but if your child isn't a fan of plain chickpeas, try roasting them instead. They have a similar crunch to chips and pretzels, and you can get creative with different spices. Just open a can of chickpeas, rinse them under water to remove excess salt and starch, and pat them dry. Toss them on a baking sheet with a little olive oil, then it’s time to season. If your child prefers savory flavors, use garlic powder, minced dried onion, or za'atar for a Middle Eastern twist. If your child has a sweet tooth, you can’t go wrong with a touch of honey and cinnamon.

French toast dippers

Just like pasta, a slice of bread has protein too, with about 4 grams of protein per slice. But when you pair it with eggs for French toast, you’ll add even more protein. Dip a slice of bread in a mixture of egg, whole milk (which has protein too!), cinnamon, and a splash of maple syrup. Fry it up until it’s golden brown, then cut it into strips for dipping. My favorite high-protein dip (we're really racking up those protein points!) is a mixture of unsweetened plain Greek yogurt, creamy peanut butter, and a dash of cinnamon. 

I understand the struggle of getting your kids to eat nutritious foods. With a little creativity and some kid-friendly recipes, you can easily incorporate more protein (and other nutrients!) into their diet and make mealtime enjoyable for everyone.