Easy Ways to Help Your Kids Eat More Protein

By Lauren Mahesri, RDN

Getting your kids to eat enough protein can be challenging with busy schedules, picky eating, or sensory issues around meat. 

Signs your kid isn’t eating enough protein:

• Seems tired

• Always hungry

• Even experiencing slowed growth

If this sounds familiar, you might be wondering if they’re getting enough protein.

The good news: there are simple, evidence-based ways to boost their protein intake without mealtime struggles.

👩👧 Why Protein Matters for Kids

Growing bodies need more than just snacks and sweets. Protein is key for building muscles, fueling playtime, and keeping kids full between meals.

👉 Did you know protein also helps with focus in school? Big win for parents and teachers.

Here’s why protein is essential for kids:

• Protein is the building blocks for muscle, kids can’t grow without it!

• Strengthens the immune system. Low protein intake is a risk for a weak immune system and frequent infections (1).

• Keeps them fuller longer. If they’re always snacking, they could actually be craving protein.

• Supports a healthy metabolism. Protein slows digestion which leads to more balanced blood sugar.

How Much Protein Do Kids Need?

Helping your kids get enough protein starts by knowing how much they need!

• Protein needs change as children grow.

• Most kids can meet requirements through a variety of foods.

• Think balance, across meals and snacks.

Here’s a quick guide (2):

🍎Strategies for Picky Eaters

Serve Protein in a Preferred Texture

Sometimes kids avoid protein due to an overwhelming or unenjoyable texture (rather than the taste) which can be difficult for them to communicate or articulate.

Quick Texture Tips:

• If they like crunchy textures: cheese crisps, trail mix, crunchy edamame beans, roasted chickpeas, protein granola, crispy tofu or chicken, and flax seed crackers

• If they like soft or mushy textures: hard boiled eggs, yogurt, cottage cheese, beef jerky, meatballs, cheese, hummus, beans, and nut butter

Offer Protein as a Snack, Not Just at Meals

We often think of protein as the eggs during breakfast or the meat during lunch and dinner. 

• But kids are often hungrier and more willing to try new foods at snack time, making it a great opportunity to offer protein!

Quick Tip: Offer protein-rich snacks like jerky, deli meat, hummus, yogurt, protein bars, cheese sticks or roasted beans. Easy and convenient options that don’t take any time to prepare.

⏰ Timing Matters

• Spread protein intake throughout the day.

• Snacks are an opportunity to add small amounts.

• Consistency helps kids stay energized and satisfied.

🥦Take Advantage of Vegetarian Protein

Vegetarian protein often solves many common challenges kids have with protein. It usually takes less time to prepare, making it easy to take on the go, and it tends to have milder textures and smells.

Great plant-based choices include:

• Beans & lentils

• Tofu & tempeh

•  🥛Cheese & milk

• 🌰Nuts & seeds 

Increase Food Novelty

Food novelty is the “newness” or “out of the norm” food experiences that make kids excited and internally motivated to try new foods, like protein.

• Kids eat better when food feels fun.

• Try colorful smoothies, build-your-own tacos, or snack boards.

  • Beast has a ton of great recipes, check out them out here 

• Involvement builds excitement and reduces mealtime struggles.
  

Get Them Involved In Food Prep

Getting your kids involved in preparing family meals is a great way to boost their internal motivation to try new things. 

They’ll be more excited to eat and try the things they’re proud of making.

• Hands-on involvement allows them to explore different textures and smells without the pressure of meal time. 

• Creates a sense of ownership and pride in what they’ve helped make

• Making them more likely to want to taste and enjoy their hard work.

Easy High Protein Recipe for Kids - Lemon Blueberry Yogurt Dip

This recipe is quick, easy, high in protein, and a delicious summer dip your kids will love!

✅ Quick Takeaways:

• Kids need steady protein for growth and energy.

• Focus on textures, timing, and fun to increase intake.

• Small, simple changes can turn mealtime battles into wins.

Sources

1. Verduci, E., & Köglmeier, J. (2021). Immunomodulation in Children: The Role of the Diet. Journal of pediatric gastroenterology and nutrition, 73(3), 293–298. https://doi.org/10.1097/MPG.0000000000003152

2. Muth, Natalie D., and Mary Tanaka. The Clinician’s Guide to Pediatric Nutrition, 10 Mar. 2023, https://doi.org/10.1542/9781610026628.

About the Author: Lauren Mahesri is a pediatric dietitian and the founder of The Pediatric Dietitian, a private practice specializing in picky eating, childhood metabolic disorders, and ADHD nutrition. With a background in child development and nutrition, she became a Registered Dietitian Nutritionist through the University of Houston and has since combined her love for food and working with children into a career she’s deeply passionate about.

Before starting her private practice, Lauren spent years teaching culinary school for kids and working in clinical gastroenterology. These experiences showed her just how powerful food can be in shaping a child’s health and how overwhelming it can be for parents trying to navigate it all. She launched her practice to support families with real-life, evidence-based nutrition strategies that make a lasting impact.

Lauren works with children from birth through age 18 on a wide range of nutrition concerns, including picky eating, weight gain or loss, metabolic conditions, teen athlete performance, and starting solids with confidence.

Disclaimer: The content in this article is not intended to diagnose, treat, or prevent any medical condition. Please consult your doctor before making any changes to your health regimen.