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Protein for kids lunches can be so challenging! Whether your child is a picky eater, or you need something that can stay fresh without refrigeration, we have solutions for wonderful protein foods for kids lunches!

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Does it seem like you are feeding your kids the same foods every.single.day? Could your kids live off of crackers or PB&Js?

Protein for kids is important for growth and development. But what can you feed your children so they actually eat the food you serve, and get what they need? This post is all about protein for kids’ lunches.

Importance of Protein for Kids

Protein is a nutrient involved in the creation and growth of the cells in your body. As children grow taller, they are also adding cells to their organs and muscles.

Because the amino acids in protein are the building blocks of the body, it’s necessary to include protein in the diet.

Besides growth, protein helps to repair damaged tissue. So when your kiddo falls off of their bike and scrapes their knee or worse, breaks a leg, protein aids in rebuilding skin and blood vessels.

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One of the most important reasons for protein is to assist with the body’s multitude of reactions.

Proteins act as enzymes and help the body do the things it needs to do, like digestion and generating energy.

Furthermore, eating protein helps with satiety. And if you have kids, you know that keeping them full aside from just relying on after school snacks makes your job easier as a parent.

Protein Needs for kids

From 6 months of age to 13 years old, almost 60% of dietary protein consumed is used to support child growth. It then drops down to about 40% between 14-18 years.

That means that adequate protein intake ensures your child will grow to their full potential.

Here are the recommended protein intakes for kids, according to the Dietary Guidelines.

Age	Calorie Intake	Ounces of daily protein
12-23 months	700-1000 calories	1
2-3 years	100-1400 calories	2-4
4-8 years	1200-2000 calories	3-5.5
9-13 years	1400-3200 calories	4-7
14+ years	1600-3200 calories	5-7

What does an ounce of protein look like? According to MyPlate, 1 ounce equivalent is:

• 1 oz meat, fish, chicken
• 1 egg
• 1 tablespoon peanut butter
• 1/4 cup cooked beans/legumes
• 1/2 ounce unsalted nuts or seeds
• 1/4 cup tofu
• 1 ounce tempeh

There are many tasty ways for your kids to get the appropriate amount of protein at lunch by including protein foods for kids.

Here are some of our favorite protein foods for kid lunches.

• Meat, including deli meat, pepperoni, and beef jerky
• Poultry
• Fish
• Eggs
• Cheese
• Milk
• Yogurt or cottage cheese
• Nuts and seeds
• Legumes, like chickpeas, black beans, and edamame – Beans for toddlers and lentils for toddlers are both very nutrient-dense sources of protein and several micronutrients.
• Whole grains, like oats, barley, farro, quinoa, whole wheat flour, etc.
• Pasta
• Some veggies like peas, lima beans, and corn

Protein Ideas for Kids’ Lunches

If you are in need of some variety for lunch time, feel free to think outside the (lunch)box.

It doesn’t have to be a sandwich—although whole grain bread can be a great source of protein! Here are several other non sandwich lunch ideas.

Here are some other protein ideas for kids’ lunches.

Snack Plates

Snack trays or plates can be a great way to get in a variety of nutrients and make your kiddos excited about meal times.

You can easily pack a snacky lunch in a bentgo lunchbox, too!

Of course, any plate will do. But to make it special and memorable, try a muffin tin or even ice cube tray.

You can use the compartments to serve a buffet of fun foods. Besides veggies, grains, and fruit, you’ll want to add protein foods. Some ideas include:

• Deli meat
• Cheese sticks
• Nuts
• Peanut butter
• Peas
• Pea crisps
• Edamame
• Roasted chickpeas
• Hard-boiled or deviled eggs
• Hummus
• Jerky
• Chicken tenders

Quesadillas

Quesadillas come together quickly and can include just about any kind of bean and veggie. Add in some cheese and chicken, and you’ve got a high-protein combination lunch that your kids will gobble right down.

While I try to avoid being the short-order cook at our house, I like to let my kids personalize their quesadillas with their preferred ingredients.

I love that this can also be a great pre game snack for your little athletes.

I typically warm the beans, veggies, and meat (if I have it leftover), and have a quesadilla-making station on the counter. They request what they want and within minutes, they’ve got a lunch loaded with fiber and protein.

Leftovers

We eat most of our leftovers at lunch time. Eating leftovers is key for reducing food waste.

For instance, if we have sloppy joes the night before, I’ll pair a warmed up sandwich with some cut fruit and a veggie to round out the lunch.

I’ll just try to offer it in a different way, on a new plate, or with different sides so it seems exciting, especially for my picky eaters.

This can be done with any leftovers, including leftover sweetpotatoes.

Just about any leftover meal can be repurposed for lunch. Even if you’re packing it on the go.

If it’s something that needs to be warm, you can heat it and put it in a vacuum flask or thermos, which prevents heat loss and keeps food safe to eat when lunch rolls around.

Greek Yogurt

Greek yogurt is a staple at our house. My favorite way to serve it to my kids is to add berries, hemp hearts, chia seeds, and granola for a filling non-traditional lunch. I’ll sweeten plain yogurt with honey or maple syrup.

DIY yogurt pouches are perfect for little hands. Plus, one half cup of Greek yogurt has a whopping 12 grams of protein, making it an excellent option to up the protein at lunch time.

Greek yogurt smoothies are also fun vehicles for kids to get necessary protein. Let them help you make them!

Oats

Oats are not just for breakfast. I have a lot of recipes calling for oats that also pack in the protein and make for a filling lunch meal.

A cup of cooked oats has 5 grams of protein. If you add in Greek yogurt, milk, protein powder, seeds, and/or peanut butter, the protein increases pretty quickly.

• Baked Pomegranate Oatmeal
• Overnight Gingerbread Oatmeal
• Strawberry Baked Oatmeal
• Stovetop Turmeric Oatmeal
• How to Meal Prep Oatmeal
• Apple Cottage Cheese Overnight Oats
• Lemon Blueberry Overnight Oats
• Cookie Dough Overnight Oats
• Oatmeal Bites for Babies
• Sweetpotato Oatmeal Bake with Blueberries

Soup

Soup and chili can be made a million different ways, and it can be a great source of protein.

Here are some soup recipes will have your kids getting in that much-needed protein. For lunch boxes, I really recommend this Omni box with an included thermos to keep the soup warm!

• Instant Pot Tortellini Soup
• Chicken Pumpkin Chili
• Pressure Cooker Pumpkin Sweetpotato Soup

Kids’ Packed Lunch Ideas

Pretty much anything you can serve at home can be served on-the-go, with the right equipment.

If you’ve got a thermos and an insulated lunch box, the sky is the limit when making a creatively packed lunch.

You can even use a small tackle box or this lunch box with compartments, paired with an insulated bag and ice pack to send a snack plate with your little one.

Here’s what some of our lunches have looked like lately.

Recipes for High Protein Lunches for Kids

Got a few minutes to spare and want to whip up something new?

Here are some dietitian-approved lunch recipes that come together in under 30 minutes.

References:

• LaPelusa A, Kaushik R. Physiology, Proteins. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555990/
• Muth, N. D., Tanaka, M., (Eds.). (2023). The Clinician’s Guide to Pediatric Nutrition. American Academy of Pediatrics. https://doi.org/10.1542/9781610026628
• U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.