6 Protein-Packed Snacks For Active Children

In a world full of adulterated and sub-par packaged foods, kids are losing out on the nourishment their body needs to help them grow well. Proteins not only repair their body but also help maintain and develop it. Lack of protein can cause tiredness, concentration, bone and joint pain, delayed growth and immune response, and slow wound healing. Since of the 20 essential amino acids, the human body can produce only 11, the rest must come from food. In children between 4 to 8 years old, 19 gm of protein is recommended daily, while 9-13-year-old kids need 34 grams daily. This requirement only increases as they enter their teenage years and shows how their diet cannot be lacking in protein at any point. In order to meet their daily dietary requirements, here are some protein-packed snacks for children.

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Peanut butter and apple cinnamon toast

Peanut butter and apple cinnamon toast is a great protein-packed snack option for your school-going kid as the nut butter is not only tasty but also chock full of proteins, with 100 gm of peanut butter clocking at 25 gm of protein. As for apples, it always adds a refreshing and crunchy touch to the snack, while keeping the doctor and diseases away. Pair the combo with a sprinkle of cinnamon to get a great protein-packed snack.

Banana Apricot Protein Smoothie

Known for improving digestion, heart health, bone health, kidney health, and lessening bloating, bananas and yogurt become best friends with apricots for a nutrient-rich summer snack for kids. Not only will this refreshing beverage reduce your risk of getting sunstroke, but also replenishes your body with necessary electrolytes and lots of protein. Combine coconut milk, coconut water, frozen bananas, frozen whole apricots or dried ones, honey, and Greek yogurt for a refreshing and protein-filled snack for children with cool colors.

Protein Bites

Protein bites are a great option for busy parents and studious kids who forget to eat. These easy homemade protein bites will not only nourish your child and fill them with micronutrients that work magic for their brain and body, while filling their tummy and satiating their hunger. Simply mix peanut or almond butter, honey, vanilla extract, protein powder of choice, flaxseed, rolled oats, cinnamon powder, chia seeds, mini chocolate chips, and shredded coconut well, or pulse in a food processor. Scoop out balls and store in the fridge for up to a week, or in the freezer for up to 2 months. Else, serve fresh and watch your kids enjoy a tasty protein-packed snack.

Fruit Parfait

All dairy products are a good source of calcium, vitamin D and protein. However, nutrition-wise, yogurt is near the top of the list, thanks to its immunity and metabolism-boosting qualities, along with a cooling effect on the body and digestive system of kids and adults alike. Pair that with some fresh fruits, rich in vitamins, minerals, and antioxidants, and you have a protein-rich snack that is balanced, refreshing, light, and wholesome. Switch up fruits, add seeds, dried fruits and nuts, to avoid getting bored or ruining the novelty of the snack.

Hummus and veggies

Low in calories, hummus is a traditional middle eastern dip that is rich in vitamins, minerals, protein, and dietary fiber. Made from chickpeas, olive oil, garlic, tahini, lemon juice, salt, and paprika, this low-fat dip is well-paired with baby carrots, bell peppers, cucumbers, or any veggies, basically. The contrast of the creamy hummus with fresh, crunchy vegetables is not only delectable but also nourishing and a wonderful and light, protein-rich snack for kids.

Egg and paneer scramble

Egg and paneer scramble is the perfect protein-packed solution for your sporty or brainiac kid, who needs the extra jolt of energy and muscle-building properties, to go the extra mile and win in life. The simple dish simply required chopped veggies of choice, spices, cooking oil or clarified butter, eggs, and paneer. Heat a pan with some oil in it. Add the vegetables, with the onions and bell peppers going first and the garlic and chilies coming last, before adding the spices and sautéing them together for a couple of minutes. Add the eggs and paneer last and cook on medium heat till the proteins are well-cooked. Turn off the heat and keep the lid on for at least 5 minutes. Serve hot with some crushed cilantro leaves on it.

Conclusion

Children cannot survive through the day on carbohydrates and fats alone, no matter how tasty they are. Proteins and vegetables may not always appeal to the taste buds of every child, but they must be fed these necessary food groups in one form or the other. And what better way to hit your child’s daily dietary requirement than by feeding them some convenient, healthy and tasty protein-packed snacks? After all, the key to a healthy future is what they eat today