High Protein Lunch Ideas for Kids

Top 8 High Protein Lunch Ideas for Kids

Protein is an essential macronutrient for a child’s growth and development. Protein builds a strong immune system and necessary antibodies. Also builds and repairs muscles, bones, skin, and organs.

So, protein-packed lunch is a must for your kids. This is why we came up with 8 high protein lunch ideas for your kid’s meal today. All the recipes are super convenient and easy to make. But none of them compromise the amount of protein.

Additionally, your toddler will get other necessary vitamins and minerals. Before you start preparing the meal, understand the need for protein for your kid. Then, select the appropriate meal.

How much protein do kids need?

Before you prepare a protein-packed meal for your kid, you need to know how much protein your kids need daily. For toddlers, the protein requirement is also the same. It can vary as they grow based on their age, gender, or weight.

Also, need to know which food contains how much protein. Choosing the right food is an important nutritional strategy for childs development. Here are some common protein sources and their protein content per serving:

  • ½ cup of milk: 4 grams
  • ¼ cup of beans (black, chickpeas, pinto) or lentils: 4 to 5 grams
  • ½ egg: 4 grams
  • 1 tablespoon of nut butter: 3 grams
  • ¼ cup of plain Greek yogurt: 5 grams
  • 1 ounce of canned wild salmon or tuna: 6 grams
  • ½ cup of cooked whole grain pasta: 4 grams
  • 1 ounce of meat: 8 grams
  • ½ cup of dry oats: 5 grams

1. Lean Protein And Healthy Fats – Chicken Avocado Roll-Ups

For a healthy and convenient yet tasty lunch, the option for your kid is chicken avocado roll-ups. This wrap has nutritious protein from chicken and healthy fat from avocado. This lunch box contains 20-25 grams of protein per serving.

Ingredients: Sliced cooked chicken breast, avocado slices, lettuce leaves.

Lay a lettuce leaf flat, place a slice of chicken and avocado on top, then roll it up. You can slice the roll into a small portion, which is how your kid would enjoy it.

2. Balanced Mix Of Protein – Hard-Boiled Egg Snack Box

Hard-boiled eggs are a great source of protein. One egg contains 6 grams of protein. You can give your kids eggs daily. If you want to add it to their lunch box, then pair it with other snacks for a balanced diet. Even add one-half egg to their lunch daily. Eggs are a convenient way to get protein.

Ingredients: Hard-boiled eggs, cherry tomatoes, cucumber slices, cheese cubes, strawberries, or berries of your choice.

Arrange the ingredients in a lunch box. You can have other fruits too that your toddler likes. Cut the fruits into different shapes with a cutter. This will make the meal more attractive. One such snack box gives approximately 12-15 grams of protein.

3. Rich In Lean Protein And Fiber – Turkey Veggie Sandwich

This sandwich combines lean protein from turkey with fiber-rich veggies. You can give your child a nutritious and delicious lunch. Two slices of turkey contain 9 grams, two slices of bread 8 grams, and cheese 6 grams of protein. The cheese is optional here. You can use less or more.

Ingredients: Whole grain bread, sliced turkey breast, lettuce, tomato, cucumber, mustard, or mayo.

All you need to do is assemble the sandwich with the ingredients. You can add some more veggies if your kid’s specific choice. Per serving would give 15-20 grams of protein.

4. High In Plant-Based Protein And Fiber – Black Bean And Corn Salad

If you are looking for a plant-based option rich in protein and fiber, then black bean and corn salad is for you. This can be your kid’s perfect, light lunch. Along with meat protein, we need plant-based protein, too. Try to give your toddler this type of lunch box.

Ingredients: Black beans, corn kernels, diced bell peppers, chopped cilantro, lime juice, olive oil, salt.

Combine all of the ingredients in a dish and shake thoroughly. You can add salad dressing suitable for your toddler. Be careful about the ingredients and spicyness. But it’s best if you keep the salad as simple as possible. With per serving, the kid can intake 10 to 15 grams of protein.

5. Packed With Protein And Antioxidants – Blend Greek Yogurt With Frozen Berries

If you are seeking a high-protein lunch, then consider Greek yogurt. This is a healthy protein option. Additional berries add antioxidants and natural sweetness to the bowl. Many include some granola on top for more protein. Also, pairing it with some slices of waffle can make the lunch box a powerful protein-packed meal.

Ingredients: Greek yogurt, frozen mixed berries, waffles, or pancake mix.

Mix yogurt and berries in a bowl. Spread some granola on the top. Add 2 to 4 slices of waffle or small-size pan-cakes in the box. Approximately 20-28 grams of protein per serving.

6. High In Protein And Omega-3 Fatty Acids – Salmon Salad Wrap

A salmon salad wrap can give your kid both protein and omega-3 fatty acids essential for their growth. This lunch or dinner provides a nutritious and flavorful meal. Most of the kids like this type of salmon lunch more.

Ingredients: Cooked salmon flakes, mixed greens, diced cucumber, shredded carrot, whole grain wrap.

Simply place the ingredients on the wrap and roll it up. This lunch box can give 20-25 grams of protein in per meal.

7. Rich In Plant-Based Protein – Lentil Soup

Lentil soup

Lentil soup is another plant-based rich-in-protein protein meal. This is a comforting and warm lunch. Not only kids but also adults can have a healthy soup for their lunch.

Ingredients: Lentils, diced vegetables (carrots, celery, onions), vegetable broth, garlic, herbs.

Cook lentils and vegetables in broth until tender. Then, season with herbs, salt, and garlic to make the soup tasty. A serving of one bowl provides 10 to 15 grams of protein.

8. Contains Protein, Healthy Fats, And Fiber – Peanut Butter Banana Protein Muffins

If your kids are bored with everyday meals, then give them some healthy muffins that include protein. Peanut butter banana protein muffins give healthy fats and a generous amount of protein. Add in your child’s lunch box or snack option without compromising the taste.

Ingredients: Whole wheat flour, mashed bananas, peanut butter, protein powder, eggs, baking powder, milk.

Mix all ingredients properly. Then, pour into muffin cups and bake. Each muffin contains 8-10 grams of protein.

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Emily Pham

Infant Teacher

My name is Emily and I am an infant teacher. My aim with this position is to learn how children develop as unique individuals and learn how to support their holistic growth. I am currently a student at San Francisco
State University majoring in Child and Adolescent Development. With this experience, I am hoping to get a sense on whether I want to continue to work in the classroom or if I want to learn the administrative side of education. The experience of working directly with children is gratifying and I wish to create a safe space for children to explore with all of their senses as they develop their own personalities. I hope to be able to help build a strong foundation so that the children can have the confidence and ability to express themselves.