If your child tends to gravitate toward carbs and skip the protein, you’re definitely not alone. Many parents look for ways to boost protein without forcing complicated recipes or unfamiliar foods.
These approachable options fit right into the meals kids already love, from breakfast staples to snack-time favorites that deliver lasting energy throughout the day.
Meat & Fish
Meat and fish are some of the easiest ways to help kids get enough protein. Many of these foods are familiar, mild in flavour, and easy to include in meals kids already enjoy. They can be served in sandwiches, wraps, pasta dishes, or simple dinners that children tend to love.
(All values are approximate and based on a typical serving, unless stated.)
Chicken breast
~31 g protein per 100 g
A mild, versatile meat that works well grilled, baked, or sliced into wraps, pasta, and salads.
Chicken nuggets
~14 g protein per 100 g
A favourite with many kids. Often served baked or air-fried with dipping sauces.
Turkey slices (deli turkey)
~10 g protein per 3 slices
Great for sandwiches, wraps, or lunchboxes.
Ground beef
~26 g protein per 100 g
Commonly used in burgers, meatballs, tacos, and pasta sauces.
Meatballs
~12 g protein per 3 meatballs
A kid-friendly option often served with pasta, rice, or in sandwiches.
Hot dogs
~5 g protein per hot dog
A familiar favourite for many kids, often served in buns or sliced into simple meals.
Tuna (canned)
~26 g protein per 100 g
Often mixed with mayonnaise for tuna sandwiches, wraps, or crackers.
Salmon
~25 g protein per 100 g
A mild fish that works well baked or flaked into pasta, rice bowls, or fish cakes.
Fish fingers (fish sticks)
~12 g protein per 100 g
A classic kid-friendly seafood option that’s easy to bake or air-fry.
Ham
~18 g protein per 100 g
Commonly used in sandwiches, lunchboxes, omelettes, or simple meals.
Dairy & Eggs
Dairy and eggs are some of the easiest ways to boost protein in kids’ diets. These foods are familiar, mild in flavour, and commonly enjoyed in breakfasts, snacks, and simple meals. They are also highly versatile and can be included in everything from sandwiches and pasta dishes to smoothies and baked treats.
(All values are approximate and based on a typical serving, unless stated.)
Whole eggs
~6 g protein per egg
A simple and nutritious food that can be scrambled, boiled, fried, or made into omelettes.
Scrambled eggs
~12 g protein per 2 eggs
Soft and easy for kids to eat. Often served for breakfast with toast or vegetables.
Hard-boiled eggs
~6 g protein per egg
A convenient snack or lunchbox option that’s easy to prepare in advance.
Cheddar cheese
~7 g protein per 28 g serving
A popular cheese for sandwiches, crackers, and lunchboxes.
Mozzarella cheese
~6 g protein per 28 g serving
Mild and stretchy, making it perfect for pizza, pasta, and cheesy snacks.
String cheese
~6–7 g protein per stick
A fun and convenient snack that many kids enjoy peeling and eating.
Greek yoghurt
~10 g protein per 100 g
Thicker and higher in protein than regular yoghurt. Often served with fruit or honey.
Cottage cheese
~11 g protein per 100 g
A soft cheese that can be eaten on its own, with fruit, or spread on toast.
Milk
~8 g protein per cup
A classic drink for kids that also works well in cereal, smoothies, and cooking.
Fruit & Vegetables
Fruit and vegetables are not usually the highest sources of protein, but some options still provide a helpful boost while delivering important vitamins, fibre, and nutrients. Choosing familiar, mild, and naturally sweet options can make them easier for kids to enjoy as snacks, sides, or additions to meals.
(All values are approximate and based on a 1-cup serving, unless stated.)
Green peas
~8 g protein per cup
One of the most protein-rich vegetables. Sweet and easy for kids to eat as a simple side dish.
Corn (sweetcorn)
~5 g protein per cup
Naturally sweet and very popular with kids. Great served on the cob, mixed into rice, or added to pasta dishes.
Broccoli
~4 g protein per cup
A familiar vegetable that works well steamed, roasted, or served with cheese sauce.
Spinach
~5 g protein per cooked cup
Often blended into smoothies, pasta sauces, or omelettes where kids may not notice it.
Avocado
~3 g protein per cup
Creamy and mild, often served on toast, in wraps, or mashed into simple spreads.
Banana
~1.5 g protein per cup (sliced)
A very kid-friendly fruit that works well in snacks, smoothies, pancakes, and baking.
Strawberries
~1 g protein per cup
Sweet and easy to eat fresh. Often served with yoghurt or cereal.
Blackberries
~2 g protein per cup
A fibre-rich berry that can be added to smoothies, yoghurt, or fruit bowls.
Snacks & Treats
High-protein snacks can help keep kids full between meals while providing steady energy throughout the day. Many kid-friendly snacks combine protein with familiar flavours and fun textures, making them easy to include in lunchboxes, after-school snacks, or quick treats.
(All values are approximate and based on a typical serving, unless stated.)
Peanut butter
~8 g protein per 2 tablespoons
A classic kid favourite that works well on toast, with apple slices, or in sandwiches.
Almond butter
~7 g protein per 2 tablespoons
A creamy spread that can be used on toast, crackers, or fruit.
Trail mix (nuts and seeds)
~6–8 g protein per small handful
Often made with peanuts, almonds, or seeds for a crunchy, energy-packed snack.
Cheese and crackers
~7–9 g protein per serving
A simple snack that combines crunchy and creamy textures kids often enjoy.
Hummus with veggie sticks
~6 g protein per ½ cup
Often served with carrot sticks, cucumber slices, or crackers.
Protein pancakes
~10–15 g protein per serving
A fun breakfast or snack option made with eggs, yoghurt, or protein-rich ingredients.
Chocolate milk
~8 g protein per cup
A kid favourite that provides both protein and calcium. Often served as a snack or after activities.
Frozen yoghurt bars
~5–7 g protein per bar
A sweet treat that can still provide a small protein boost compared to many desserts.
Breakfast Foods
Breakfast is a great opportunity to help kids start the day with a solid amount of protein. Many familiar breakfast foods can provide a meaningful protein boost while still being quick, comforting, and easy for kids to enjoy before school. Combining protein with whole grains or fruit can also help keep kids full and energized throughout the morning.
(All values are approximate and based on a typical serving, unless stated.)
Oatmeal
~6 g protein per cup (cooked)
A warm and filling breakfast that can be topped with peanut butter, yoghurt, fruit, or nuts for extra protein.
Peanut butter toast
~10 g protein per serving
A simple breakfast made with whole grain toast and peanut butter. Sweet or savoury toppings can be added.
Whole grain cereal with milk
~10–12 g protein per bowl
Combining cereal with milk adds a good protein boost while keeping breakfast quick and easy.
Greek yoghurt with fruit
~10–15 g protein per serving
A creamy breakfast option that works well with berries, honey, or granola.
Protein waffles
~10–12 g protein per serving
Similar to pancakes but crispier. Often topped with fruit, yoghurt, or nut butter.
Breakfast burrito (egg and cheese)
~15–18 g protein per serving
A filling breakfast that can include scrambled eggs, cheese, and mild fillings kids enjoy.
Lunchbox Foods
Lunchboxes are a great place to include extra protein to help keep kids full and focused during the school day. Simple, familiar foods that travel well and are easy to eat are usually the best options. Many lunchbox staples provide a good amount of protein while still being kid-friendly and convenient to pack.
(All values are approximate and based on a typical serving, unless stated.)
Chicken wrap
~15–20 g protein per wrap
Soft wraps filled with sliced chicken are easy to eat and travel well in lunchboxes.
Ham and cheese roll-ups
~10–12 g protein per serving
Slices of ham rolled around cheese make a simple, no-bread lunchbox option.
Chicken salad sandwich
~18 g protein per sandwich
Cooked chicken mixed with a little mayonnaise makes a creamy sandwich filling kids often enjoy.
Mini meatball skewers
~12–15 g protein per serving
Small meatballs placed on skewers or toothpicks can make lunchboxes more fun.
Turkey and cheese pinwheels
~12–15 g protein per serving
Soft tortillas rolled with turkey and cheese then sliced into bite-sized spirals.
Mini quiches or egg muffins
~10–12 g protein per serving
Small baked egg cups that can include cheese or vegetables and are easy to eat cold.
Cheese quesadilla
~12–15 g protein per serving
A simple tortilla filled with melted cheese and sliced into triangles.
Yoghurt-covered nuts
~6–8 g protein per small serving
A crunchy snack that combines nuts with a sweet yoghurt coating, making them appealing to kids.
Smoothies & Drinks
Drinks and smoothies can be an easy way to add extra protein to a child’s diet, especially for kids who prefer lighter meals or struggle to eat larger portions. Many protein-rich drinks combine milk, yoghurt, nut butters, or other familiar ingredients to create options that taste great while helping kids stay full and energized.
(All values are approximate and based on a typical serving, unless stated.)
Strawberry milk
~8 g protein per cup
A kid-friendly flavoured milk that still provides the same protein as regular milk.
Greek yoghurt smoothie
~12–15 g protein per serving
Blending Greek yoghurt with fruit and milk creates a thick, creamy smoothie kids often enjoy.
Peanut butter banana smoothie
~10–14 g protein per serving
A naturally sweet smoothie made with milk, peanut butter, and banana.
Chocolate banana smoothie
~10–12 g protein per serving
A smoothie made with milk, banana, and cocoa powder that tastes like a treat.
Berry yoghurt smoothie
~12–15 g protein per serving
A refreshing drink made with yoghurt, milk, and berries.
Vanilla milkshake (milk-based)
~8–10 g protein per serving
A creamy drink made with milk and vanilla flavouring that can double as a treat.
FAQs
Protein helps kids grow, build muscles, and repair body tissues. It also supports healthy brain development and strong immune function. Getting enough protein each day helps children stay energetic and focused.
Protein needs depend on a child’s age, weight, and activity level. Most children can meet their needs through balanced daily meals and snacks. A pediatrician or nutritionist can help estimate the right amount.
Some signs may include slow growth, frequent tiredness, or trouble staying full after meals. Kids may also have weaker immunity or slower recovery from minor injuries. If parents notice ongoing concerns, it is best to consult a healthcare professional.