July 13, 2025
Let’s face it, as moms, we try our hardest to get enough protein into our kids but it can be challenging, especially with picky eaters. Protein is what our kids need for growth and development and meat isn’t always a fave. Here are 7 protein sources the kids might actually love.
One day they love a food, the next day it’s the most disgusting thing they’ve ever eaten. How can you win? My strategy is always to just keep mixing things up. Variety is key on my dining room table and it’s actually better for you to eat different foods so you don’t miss out on any key nutrients that one food has and another does not.
How much protein is enough?
The amount of protein children need daily will vary depending on age, with recommendations ranging from 13 grams for toddlers to 52 grams for teenage boys. Generally, toddlers (1-3 years) need around 13 grams, children (4-8 years) around 19 grams, and older children (9-13 years) need about 34 grams. Teenagers (14-18 years) require more, with boys needing around 52 grams and girls around 46 grams. Here’s a more detailed breakdown of daily protein needs for children:
- 1-3 years: 13 grams
- 4-8 years: 19 grams
- 9-13 years: 34 grams
- 14-18 years (boys): 52 grams
- 14-18 years (girls): 46 grams
These are general guidelines, and individual needs can vary based on factors like activity level and overall health. As a Holistic Nutritionist and mom myself, I know it’s hard to keep track of the numbers. As long as you focus on protein being a key element of each meal, I bet you’ll have it covered.
7 Protein sources that are not meat and how to use them
Chia seeds: 2g protein/tablespoon – Each little seeds absorbs 10 times its weight in liquid, so be sure they are moist before serving them. Chia seeds can be added to smoothies, used in chia pudding, bliss balls, pancakes, chia seed jam, homemade granola, and homemade popsicles
Green peas: 8g protein/cup – We often don’t associate green peas with being a protein source, but they are! In fact, several vegan and plant-based protein powders are made from a base of green peas. Simply serve them whole or mashed, as a side dish, mixed in to soups, stir frys, pasta noodles, or chili. Frozen or canned are both excellent choices
Eggs: 6g per egg – Eggs are so versatile and go into so many dishes as a binder. We have used them in our pancake recipes, omelettes, hard boiled and sliced on a salad or as an after school snack, scrambled, poached on toast, made in handheld bites to go, and in baking recipes
Sunflower seed butter: 7g/2 tablespoons – We love this seed butter because it is nut-free and school-safe. You know how it is when you discover your kid finally likes something you made or bought but you can’t pack it in their lunch. Serve it on toast with jam, in bliss balls, in healthy granola bars, or as a dip with apple slices
Quinoa: 4g/1/2 cup (cooked) – Quinoa has all the amino acids to make it a complete protein. I like to use it in place of rice, but if you kid is a picky eater, you can always try a half and half combo. Once cooked, you can stir it into soups, protein bowls, serve as a side dish, mix it into pancake batter, baked goods, and oatmeal. You can also cook it in chicken or bone broth, instead of water, to increase the protein content even more
Greek yogurt: Varies from 6-20g/cup – We prefer plain yogurt and naturally sweetening it with berries (warm and mash them, if necessary) and honey. Aside from enjoying yogurt on its own, you can also sneak it in to pancake batter, salad dressings, frozen yogurt bark, or cakes
Chickpeas: 5g/2 tablespoons – My kids used to call chickpeas, “finger beans”, because I would just serve them in a bowl or right on their highchair tray. Canned chickpeas are just fine! Give them a rinse before serving. Add them to soups, salads, turn them into hummus as a dip with veggie sticks, use a layer of hummus in wraps and sandwiches, or season and roast them for a healthy snack
