High Protein Foods for Picky Eaters

Are you caught in the hot dog and chicken nugget trap? Or more specifically, the dinosaur chicken nugget trap? If you’re a parent of a picky eater, you’re probably nodding your head (If you know, you know). Getting high protein foods into your picky eater can be challenging!

Protein is a key nutrient in every child’s diet, but if your child is a picky or selective eater, you may have trouble getting either enough or a good variety of protein into your child’s diet.

This article will walk you through some protein basics while offering you ideas on high protein foods for picky eaters, practical meal and snack ideas, and tips to get even the pickiest eaters to eat more protein.

Snack for Picky Eater: Green plate with banana slices arranged in the shape of a smiley face, topped with peanut butter and mini chocolate chips

Protein Basics for Picky Eaters

Why does my child need protein?

Protein is an essential nutrient for all children. It impacts growth, development, and immunity and contains important amino acids that your child’s body can’t make on its own. Protein also helps to keep your child’s blood sugar stable and promotes satiety (feeling of fullness), which translates into better moods and behaviors and less pestering for snacks all day long! Overall, foods high in protein keep your child’s body growing healthily and running smoothly!

How much protein does my child need?

This chart is a general age and activity level-based guide to help you determine your child’s protein needs. 

Dietary Guidelines for Protein Chart for children ages 2 through 18

In general, picky eaters have the same protein needs as non-selective eaters, unless their growth has been impacted. To learn more about your child’s specific protein needs, check out my post on Protein for Kids.

Signs my picky eater may not be getting enough protein

Most kids that are growing healthfully and eating protein throughout the day are meeting their minimum protein needs. If your child has a very limited diet and/or has any of the signs/symptoms listed below, you may want to keep track of how much protein they are eating. A registered dietitian can do a full nutrient analysis if you are concerned. 

fatigued child due to not eating enough high protein foods

This list is not exhaustive, but these are a few signs to look for:

  • Fatigue
  • Slowed growth
  • Difficulty concentrating
  • Poor Immunity
  • Slow wound healing
  • Absorption concerns (diarrhea, cramping, weight loss, inflammatory bowel disease, cystic fibrosis, cancer etc)
  • A 3-5 day nutrient analysis of your child’s diet shows less than the DRI for protein

High Protein Foods for Kids

almonds arranged in the shape of a heart-high protein plant food for kids
Photo by engin akyurt on Unsplash

As much as I wish I could offer a magic list of highly accepted protein foods for picky eaters, sadly, there’s NO SUCH THING! Instead, since all picky eaters have different preferences, these Protein Food Charts list common high protein foods (meat, fish, eggs, dairy, beans, nuts etc) for you and your kids to choose from.

When it comes to protein, I encourage a “food first” approach. However since many picky eaters have trouble getting in enough high protein foods from natural sources, these Protein Product Charts include a variety of protein products and supplements (bars, powders and shakes) for kids. If your child’s diet is extremely limited, keep reading for more meal and snack ideas as well as tips below. If you’re really struggling, consider food chaining as a way to expand your child’s protein choices. 

High Protein Meals for Picky Kids

By now you know how much protein your child needs and what foods are good protein sources, but as a fellow parent I know how daunting it can feel to put all of this information together. Picky eaters tend to like autonomy, familiarity, fun, and toppings! And while protein is important, don’t forget to round out meals with other food groups and colorful nutrients. 

Here are some kid-friendly meal ideas that your picky eater may enjoy:

High Protein Breakfast for Kids: Whole grain bagel half topped with a funny face of hard boiled egg eyes, mandarin orange eyebrows, a strawberry nose and an avocado slice mouth

Breakfast

Egg in a Hole (17 grams protein)

  • 1 egg
  • ½ large whole grain bagel
  • 1 oz shredded cheese
  • avocado slices, optional
  • ¼ c. Orange Juice or 1 clementine

Make-Your-Own Yogurt Parfait (15 grams protein)

  • 6 oz plain or lightly sweetened Greek yogurt
  • ¼ c. berries
  • 2 Tbsp dry oats
  • Drizzle of honey (if needed)
  • Dash of cinnamon

PB&J Oats (17 grams protein)

  • ½ cup dry oats
  • 1 cup milk
  • 1 Tbsp nut butter
  • ½ cup frozen mixed berries
  • 1 Tbsp ground flax seed, optional

Lunch

Mini cheese quesadillas (14+ grams protein)

  • 2 soft corn tortilla shells
  • 2 slices Cheddar or Colby Jack cheese
  • 1 Tbsp black or refried beans, optional
  • Serve with raw peppers, avocado, salsa or plain Greek yogurt (for dipping), optional

Make-Your-Own Lunchables (17 grams protein)

  • 1 serving whole grain crackers (5-6 crackers)
  • 2 oz cheese sliced into 5-6 squares
  • 1 oz natural deli meat, cut into 5-6 circles (can use cookie cutter)
  • Apple slices

Cookie Cutter PB&J + Milk (16 grams protein)

  • 1 slice whole grain bread
  • 1 Tbsp natural peanut butter
  • 1-2 tsp natural fruit spread
  • 1 cup milk
  • Carrot sticks + dip

Dinner

Burrito Bowls (17+ grams protein)

  • 1 oz ground meat (chicken, turkey or beef)
  • ½ cup steamed whole grain rice
  • 1 oz shredded cheese
  • Toppings: lettuce, tomato, black beans, guacamole, plain Greek yogurt, sauteed peppers and onions, tortilla chips, salsa

Make-Your-Own Pita Pizzas (15 grams protein)

  • 1 whole wheat pita bread
  • 1-2 Tbsp pizza sauce
  • 1 oz shredded mozzarella cheese
  • Toppings: veggies, natural pepperoni, natural ham deli meat, pineapple, olives
  • Carrot sticks + dip

Nuggets & Noodles (15 grams protein)

  • 3 whole grain chicken breast nuggets
  • ¼ cup high protein pasta (optional: butter/olive oil + parmesan)
  • ¼  c. steamed peas and carrots
  • ½ c. applesauce

High Protein Snacks for Picky Kids

Snacks are another great way to sneak in protein to help your child reach their daily goal. Just like with meals, snacks are best when balanced out with other food groups. 

High Protein Snack for Kids: glass dishes filled with trail mix ingredients: almonds, peanuts, cereal, bunny grahams, chocolate chips and dried cherries

5-10 Gram Protein Snacks

  • Fruit or Veggies + Nut Butter-add mini chocolate chips or shape into a silly face for extra fun!
  • Fruit + Cheese-apples or grapes + 1 oz cheddar
  • Fruit + Nuts-orange or banana + 1 oz almonds or cashews
  • Graham Cracker + Nut Butter-choose whole grain crackers, make into sandwiches 
  • Hard Boiled Egg + Fruit or Veggie-slice the egg and use the fruit/veggies to make into a funny face
  • Make-Your-Own Trail Mix-let your child create a combo of dried fruit, unsweetened whole grain cereal, nuts, seeds, coconut and dark chocolate chips or try this nut-free recipe
  • Meat Sticks + Fruit or Veggieuncured, grass-fed when possible
  • Milk or yogurt + Graham Cracker Minis- choose mini whole grain graham crackers, and let your child dip them in the milk or yogurt
  • Mini Cottage Cheese Parfait-¼ c. cottage cheese + ¼ c. berries + 1 Tbsp granola
  • Roasted Chickpeas + Veggiesmake your own or try this brand
  • Smoothies-start with a base of frozen fruit, add in Greek yogurt, Kefir, nut butters, ground flax or chia for extra protein, thin with milk, water or 100% fruit juice.
  • Simple Nachos-whole grain tortilla chips + shredded cheese melted in microwave or toaster oven and topped with salsa
  • Veggies + Hummus-carrots, celery, cucumbers, edamame, red peppers or snap peas + hummus
  • Veggies + Greek yogurt dip-make your own dip using plain Greek yogurt + spices
Image of recipe for simple homemade high calorie, high protein nutrition shake for kids (chocolate, peanut butter, banana shake)

Tips to Increase Protein Foods in Picky Eaters

Despite knowing how much protein your child needs and what types of foods they should eat at meals and snacks, picky eaters will keep you on your toes. This is where you need to observe your child and get creative! 

1. Take advantage of your child’s preferences

If your child likes…

Hard, Crunchy Foods, try these high protein ideas:

  • Apples or celery with peanut butter
  • Beef jerky/meat sticks
  • Crackers with cheese or peanut butter
  • Crispy chicken
  • Edamame
  • High protein crackers or granola
  • Nuts or trail mix
  • Raw veggies with hummus or Greek yogurt dip

Soft, Smooth Foods, try these high protein ideas:

  • Beans (pureed if needed)
  • Cottage/Ricotta cheese (can blend in a smoothie or make into pudding)
  • Grilled cheese sandwich
  • Hummus
  • Kefir
  • Oatmeal with peanut butter or protein powder
  • Peanut butter and jelly sandwich
  • Smoothies made with peanut butter or yogurt
  • Yogurt (Greek or regular) 

Single Textures, try these high protein ideas:

  • Beans
  • Cheese
  • Edamame
  • Meat (ground, cut small, deli etc)
  • Nuts
  • Scrambled eggs
  • Rice or pasta
  • Yogurt

Light Colored Foods, try these high protein ideas:

  • Chicken/Turkey
  • Egg white
  • Peanut Butter/nut butters
  • White fish or tuna

Colorful Foods, try these high protein ideas:

  • Foods arranged or cut into fun shapes
  • Raw fruits/veggies with hummus, peanut butter or Greek yogurt dip
  • Salad with chicken, beans or nuts

Shape Preferences, try these high protein ideas:

  • Cut new food into strips
  • Use cookie cutters
  • Arrange food into funny shape or face

Processed, Convenience Foods, try these high protein ideas:

  • Homemade chicken nuggets
  • Homemade fish sticks
  • Homemade macaroni and cheese
  • Cheesy potatoes or rice
  • Homemade peanut butter chocolate chip cookies
  • Peanut butter protein balls

Liquids, try these high protein ideas:

  • Kefir
  • Oatmeal with peanut butter or protein powder
  • Pureed beans or hummus
  • Smoothies
  • Yogurt

2. Take it slow and keep it positive

  • Focus on getting your child comfortable with the new food on a separate plate near his/her preferred food
  • Involve your child in sensory food play, where they are allowed to touch, smell, lick, crunch the food with permission to spit out the food (especially if they have a strong gag reflex)
  • Start with a pea-sized amount of the new food (or let your child put the new food on his/her plate).
  • When your child is ready to swallow the new food, keep a favorite cup nearby to help wash the food down

3. Keep food talk neutral and curious

  • This peanut butter is smooth.
  • Does this chicken taste soft or crunchy?
  • This yogurt is cold and creamy.
  • What color is this bean?
  • Check out this book for more great “Table Talk” ideas.

4. Opt for “tasting” over eating

  • Tasting (i.e trying a food without swallowing) creates an exposure to a new food and is still a step in the right direction
  • Set up a “taste test” or a “tasting plate”
  • Give permission for your child to spit out a food that they didn’t like
  • Keep a favorite cup nearby and encourage them to swallow if they can

5. Display food in fun, kid-friendly ways

  • Use various foods to make a funny face
  • Use cookie cutters to make fun shapes
  • Create snack trays with a few different foods to choose from
  • Let your child use toothpicks to pick up their foods

6. Practice modeling

  • Let your child watch you eat the foods you’re asking them to try
  • Let them try foods off of your plate
  • Be a good example by eating a variety of foods

7. Avoid using food rewards as bribery

  • Resist the urge to offer dessert in response to your child finishing their meal
  • Occasional non-food rewards can help motivate very picky kids to try new foods, but they shouldn’t be used regularly

8. Use supplements/fortified foods to fill in any gaps

  • If your child has a very limited diet and/or is having difficulty making progress, they may also benefit from a nutrition shake for kids (if weight gain is needed) and/or nutrient supplements like multivitamins, omega 3’s and vitamin D to support missing nutrients.
  • These supplements can help to promote optimal growth and brain development that will support the picky eating progress.
  • Your pediatrician or registered dietitian can help you decide which brands and dosages are best.

Final Considerations When Choosing Protein Foods for Picky Eaters

Be mindful of food dyes, additives and preservatives

Picky eaters commonly have overlapping health conditions including Autism and/or ADHD. Nutrition research has shown that limiting artificial flavors, colors, preservatives (BHT/BHA), and additives (MSG) can improve behaviors and neurological outcomes for some children affected by these conditions. When these behaviors and neurological conditions are improved, picky eating can also improve. 

Based on this ever-evolving research, I recommend that parents and caregivers read labels carefully and choose dye and preservative free foods when possible. Shopping at stores like Aldi and Trader Joe’s can help to make these foods more affordable.

Theses are some high protein foods that are more likely to contain additives:

  • Beef flavored products (soups)-MSG
  • Breads -BHT
  • Cereals -artificial colors, flavors, BHT
  • Cheesy/Salty Snacks-MSG (yeast extract)
  • Fast food meats – BHT, artificial colors and flavors, MSG
  • Processed meats (bacon, deli meats, hot dogs, meat sticks, pepperoni, sausage)-BHT, MSG
  • Pudding-artificial colors, flavors
  • Seasoned nuts-MSG
  • Trail Mix (with candy) -artificial colors, flavors
  • Yogurt-artificial colors, flavors

Don’t be deceived by these low protein products

  • Plant-based milks and nut milks (except soy) – It’s easy to assume that dairy replacements will be high in protein, however many plant-based and nut milks are very low in protein, containing only 1-3 grams per serving. It’s always best to compare labels, and don’t rely on these products as good sources of protein.
  • Cream cheese – despite being a “cheese,” this cheese only has 2 grams of protein per 2 Tbsp serving. Opt for ricotta or cottage cheese as high protein, spreadable alternatives.

Be wary of high protein products marketed to kids

While these products are convenient and can feel like a “safety net,” they are often a waste of money with a lengthy list of ingredients and added sugars or artificial sweeteners. In fact, they often don’t have any more protein than traditional milk. Instead, making your own high calorie smoothies or energy bites can be a more cost effective way to support your child’s health. 

Wrapping It Up

  • All kids need protein for good growth and development. Picky kids often consume too little or too much protein. A good range to aim for is between the DRIs and 15% of the Dietary Guidelines.
  • High protein foods can come from a variety of plant and animal foods. While there’s no magic high protein food list for picky eaters, observing your child’s preferences and adding some fun can help to increase their intake.
  • Including a protein source at each meal and snack can help your child reach their goal.
  • Protein products and supplements can help to fill in the gaps, but ideally shouldn’t be used long-term as their main protein source. Download my free protein bars for kids for help choosing the best bars!
  • If your picky eater is still struggling to eat enough protein despite your best efforts, it’s ok (and important) to get outside help!

Need More Help for Your Picky Eater?

Are you are still struggling to expand the type or amount of protein in your child’s diet? This article outlines a few extra tactics. 

Is your child showing symptoms of ARFID or Pediatric Feeding Disorder? They may benefit from a medical and nutritional evaluation to determine the best treatment approach.

If your child is still very resistant to adding high protein foods, Food to Table Nutrition offers 1:1 consultations to evaluate and support your child on his or her picky eating journey.

FAQ

Is protein the most important nutrient for kids?

No, while protein is an essential nutrient and does contain essential amino acids that your child’s body can’t make on its own, children need foods from a variety of food groups including fruits, vegetables, grains and fats. All of these foods work together to promote good growth and development in children.

Does my child need protein powder?

Most young children don’t need protein powder, and I rarely recommend it. However if you find that your child is having difficulty meeting his or her protein through foods and supplements, a good starting dosage would be ¼ scoop of standard protein powder (5 grams) or 1 scoop of a kid-brand protein powder. Some teenagers may benefit from the convenience of protein powder during times of increased growth and activity.

Choose a high quality brand without extra additives and artificial colors, flavors or sweeteners. Be mindful of allergic reactions as children can react to the protein ingredient in protein powders. 

Can my child get enough protein on a gluten-free, dairy-free diet?

Yes. Following a gluten-free, dairy-free diet may make figuring out protein intake slightly more challenging, but with some intentionality, it can be done! Including plenty of natural meats, beans, nuts and seeds, nut butters and plant-based milk products as well as high protein plant-based pastas and grains can help. If you find your child’s diet lacking, adding a small amount of a plant-based protein powder may be beneficial. 

This is not a substitute for medical advice nor is it a suggested treatment plan. If your child has any medical conditions, please consult your medical provider before implementing these suggestions.

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