Protein Snack Ideas for Kids

Getting protein into your child’s diet doesn’t have to be complicated. Whether you’re looking for lunch box inspiration or after school snacks, try these simple protein snacks that check all the boxes,  because the right amount of protein for kids is essential for their well-being.

 

1. Go-GURT Protein Yogurt Tubes

Protein per serving: 12g 

Our squeezable, freezable yogurt tubes just got better – Go-GURT Protein contains 10% more protein per serving than Original Go-GURT.  

• The perfect grab-and-go snack, there’s no spoon required to serve up flavor and fun on the run. 
• Enjoy straight from the fridge or pack them in their lunch box frozen and they’ll thaw by lunch. 

2. Hard-Boiled Eggs 

Protein per egg: 6g 

Hard-boiled eggs are a classic for a reason! They’re one of the quickest and easiest ways to add some protein to your child’s day. 

• Boil a batch of hard-boiled eggs at the start of the week and store in the fridge (unpeeled) for a great go-to snack for kids. 
• Season with salt and pepper or add in your child’s must-have condiment for something a bit different. 

3. Peanut Butter and Apple Slices 

Protein per tbsp: 4g 

The perfect combination of crunchy and sweet, chop up some apple slices to scoop dollops of peanut butter for a tasty protein snack. 

• Experiment with different nut butters, from almond to cashew and more, to find your child’s favorite. 
• Nut butters are a brilliant source of protein, but can be high in healthy fats, so we’d recommend only one or two tablespoons per serving. 

Or, if you’re looking for another way to pair fruit and protein, our creamy Homemade Yogurt Dip is a great option for little fingers to dig into!

4. Cottage Cheese and Veggies

Protein per ¼ cup: 7g 

With a whopping 14g of protein per ½ cup, cottage cheese is one of the best high protein snacks that can be enjoyed as a dip with veggies. 

• Chop up some celery, cucumber or carrot sticks for your little ones to enjoy with their cottage cheese. 
• If your child has more of a sweet tooth, swap the veg for strawberries or pineapple chunks for a sweeter snack that still packs protein. 

5. Yoplait Kids Cups 

Protein per serving: 3g 

Yogurt is an easy protein snack for kids, with a variety of flavors to choose from for even the fussiest of eaters. 

• Yoplait Kids Cups are gluten free and contain vitamins A and D for extra goodness in each pot. Double the serving for extra protein, too. 
• Choose from a great range of colorful flavors, including strawberry, cotton candy, wild berry, and many more. 

6. Edamame

Protein per ½ cup: 8g 

Edamame beans are a high protein, low fat snack that’s great for older kids. They usually come frozen, so simply thaw them in the microwave or steam until warm. 

• Keep a cooked stash of edamame in the fridge for an easy on-the-go protein snack. 
• Edamame is also a good source of fiber, so you’re ticking off another box without the fuss! 

7. Protein Smoothie

Protein per serving: ~15g

Smoothies are an easy way to sneak extra protein into a snack while adding fruit and other nutrients.

• Blend Yoplait protein yogurt with milk and frozen berries for a creamy, kid-friendly snack.
• Add peanut butter or chia seeds for an extra protein boost.

8. Roasted Chickpeas 

Protein per ½ cup: 8g 

Roasted chickpeas are a wonderful alternative to chips with the same crunch that makes them so fun to eat. 

• They’re also a great substitute for nuts, packing protein without the extra calories from healthy fats. Chickpeas are a source of fiber and iron, too. 
• If your child isn’t sold on roasted chickpeas alone, season them with salt or other tasty flavors like ranch or barbeque. 

9. Greek Yogurt Fruit Dip

Protein per serving: ~10g

Kids love dipping snacks, and protein-rich Greek yogurt transforms fresh fruit into a more filling option.

• Scoop your favorite flavor of Yoplait Greek yogurt into a dish – think black cherry or peach!
• Serve the dip with apple slices, strawberries, or banana chunks.
• Mix in cinnamon, vanilla extract, or a drizzle of honey for extra flavor.

10. Cheese Strings, Sticks or Cubes 

Protein per serving: 7g 

Cheese is a wonderful source of protein for kids and comes in many shapes and forms to keep things interesting! 

• Make your own grab-and-go cheese snacks by chopping a block into even sticks or cubes – just be mindful of size for little kids. 
• Cheese strings are a fun way to encourage children to eat protein, as well as being portable for lunch boxes. 

11. Chicken or Turkey Roll-Ups 

Protein per serving: 10g 

Meat is an easy source of protein for kids, which can be made to suit their tastes. Grab a slice of turkey or chicken and wrap around their favorite filling for a delicious snack. 

• Add extra protein to this snack by wrapping the meat around cheese or by spreading some cream cheese in the middle. 
• For extra crunch, we recommend chopping up some peppers for the filling, or adding some avocado for a creamier snack. 

12. Frozen Yogurt Bark

Protein per serving: 6-12g

Yogurt bark feels like a treat but delivers protein from yogurt plus additional nutrients from toppings. It’s pretty quick as-is, but if you’re running short on time, opt for our Easy Yogurt Melts instead!

• Spread yogurt onto a baking sheet, then top with strawberries, blueberries, granola, or pumpkin seeds.
• Freeze, break into snack-sized pieces, and try not to devour them all at once.

13. Trail Mix with Nuts and Seeds 

Protein per ¼ cup: ~6g 

Trail mix is the ultimate on-the-go snack, which can be customized depending on your child’s preferences. 

• Mix and match your choice of carbs, healthy fats, protein and fruit – we like dry cereal, almonds, pumpkin seeds, dried fruit like raisins and some dark chocolate for an added treat. 
• The amount of protein will vary depending on the ingredients you use, so add a few more nuts, as well as different kinds, if you’d like more protein. 

14. Whole Grain Crackers with Cheddar Cheese

Protein per serving: 9g 

This classic duo never disappoints. Replacing the standard crackers with the whole grain ones makes it a healthier snack for kids. They’re the perfect mix of protein, fiber and crunch.

• Combine the whole grain crackers with a solid protein punch of cheese (6-8g per serving). This combination of carbs and protein is perfect for a balanced snack.
• These make an ideal option for your kid’s lunchbox that keeps them full.

15. Mini Frittatas

Protein per frittata: 6g

These mini puffers are protein powerhouses with the taste of omelet in muffin shapes. They can be made in batches and are great on-the-go snacks for kids.

• Whisk some eggs with a splash of milk, add veggies and meat of choice, and bake in a muffin tin until the eggs puff up. 
• Add egg whites and cottage cheese to add more protein and make them your child’s favorite.

16. Baked Tofu

Protein per serving: 11g

Crisp on the outside and juicy and tender on the inside, this one is a top protein snack for kids. A popular choice among vegetarians and vegans, it’s super quick to make. 

• Cut tofu in small cubes and pat dry with a paper towel. Toss them in some oil, light soy sauce and cornstarch for that extra crunch.
• Eat them on their own or add to a bowl of salad or some Asian fried rice. 

17. Canned Tuna

Protein per serving: 19g

Ready to go straight out of the can, tuna is a cheap and high protein snack for kids. With no cooking needed, it’s perfect for a delicious appetizer which can go with multiple dishes.

• Layer it on a whole grain cracker or stuff it in sandwiches with some sweetcorn – it’s a power food in all forms.
• Mix it with Greek yogurt in a salad to add even more protein that takes just few minutes.

18. Hummus with Bell Peppers

Protein per serving: 4g

This super simple snack is all things creamy, crunchy and colorful. Crisp peppers with a few generous tablespoons of hummus gives 3-4 g of protein.

• Chop up a rainbow of peppers and fill each with a spoonful of hummus. Add some cottage cheese for more protein and good fats.
• Use mini bell peppers to add sweetness to cheesy hummus and make it one of your go-to kids’ snacks for school.

19. High Protein Parfait Cups

Protein per serving: 8-15g

Layering ingredients makes snacks more exciting and lets kids customize their own creations for grab-and-go convenience!

• Alternate layers of protein yogurt, berries, and whole-grain granola.
• Toss in some pumpkin seeds or sliced almonds for extra protein and crunch.

20. Peanut Butter Protein Energy Bites

Protein per serving: 5-8g per bite

No-bake energy bites are ideal for busy families because they can be made ahead of time. They’re also portable enough for lunch boxes, road trips, or sports.**

• Combine oats, peanut butter, yogurt, and mini chocolate chips.
• Roll into bite-sized balls and refrigerate.

Dig Into the Best Protein Snacks for Kids

Adding a variety of protein snacks to your child’s diet throughout the day will go a long way to keeping their bellies full and minds happy! Remember to keep a pack of Go-GURT Protein tubes in the fridge or freezer for an easy, on-the-go protein snack whenever you need it. 

Looking for more lunch box inspiration? Check out our Kids Lunch Box Ideas for School to up your lunch game! And if you’re interested in some at-home munchies, explore our Easy After School Snacks for Kids.

Kid-Friendly Protein Snacks FAQs

Have more questions? Check out some of the most common reader queries below!

What Are Some Good Protein Snacks?

Yogurt, cheese sticks, hard-boiled eggs, nut butter with apple slices, roasted chickpeas, edamame, and turkey roll-ups are all brilliant options. They’re easy to prep, kid-approved, and help little ones stay fuller between meals. Pair them with fruit, veggies, or whole grains for an extra energy boost.

What Snacks Are High in Protein for Kids?

Some of our favorites include Go-GURT Protein tubes, yogurt cups, hard-boiled eggs, cottage cheese, cheese cubes, tuna, hummus, edamame, and nut butter with apple slices. Mix in some fruit or whole grain crackers and you’ve got high protein snacks for kids that really do the job! 

What Are Protein Snacks for Kids with ADHD?

Steady energy throughout the day can make a real difference. Good go-tos include yogurt, eggs, tuna, and cheese, as well as legumes, nuts, or beans. Pair them with fruit or veggies for a balanced snack that helps kids stay focused and satisfied.

Are Protein Shakes Bad for Kids?

A homemade protein smoothie can be a fun and delicious way to fuel growing kids! Blending Yoplait protein yogurt with milk, frozen fruit, and a spoonful of nut butter gives you a naturally protein-packed snack with no mystery ingredients. But for store-bought shakes or powders, check with your child’s doctor first.

Sources:

* https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Childhood-Nutrition.aspx

** https://www.eatright.org/fitness/physical-activity/exercise-nutrition

*** https://fdc.nal.usda.gov/