Protein Sources for Growing Kids

Written by Juliana Crimi, RD, MHSc summerlunch+ | Communications Lead

Protein is an important part of every child’s diet. It helps build strong muscles, keeps energy levels steady, and supports healthy growth and development. But what are the best protein foods for kids? Let’s break it down. 

Why Is Protein Important?

• Builds and repairs muscles and tissues

• Supports the immune system

• Keeps energy levels steady

• Helps kids grow and develop properly

• Balances blood sugar 

Top Protein Foods for Kids.

There are lots of options, including both animal and plant-based foods. Here are some sources:

• Eggs: Scrambled, hard-boiled, or in an omelet-eggs are a protein powerhouse.

• Dairy: Milk, yogurt (especially Greek yogurt), and cheese are easy ways to add protein to meals and snacks.

• Meat & Poultry: Chicken, turkey, beef, and pork are all good sources.

• Fish: Salmon, canned tuna, and other fish are packed with protein and healthy fats.

• Beans & Lentils: Black beans, chickpeas, lentils, and kidney beans are great plant-based options and super convenient.  

• Nut Butters: Peanut butter, almond butter and cashew butter all contain some protein! 

• Nuts and Seeds: Sunflower seeds, and chia seeds add protein and healthy fats. Peanuts, cashews and pistachios also provide protein for a quick snack! 

• Tofu & Soy Products: Tofu and soy milk are excellent choices for families who are vegan or vegetarian or just looking to incorporate more plants in their diet. 

• Grains: Whole grains like oatmeal, whole wheat pasta, and brown rice have some protein. 

Easy Ways to Add Protein to Meals

• Make a yogurt parfait with fruit and granola.

• Spread nut butter on whole-grain toast or waffles.

• Add beans to soups, salads, or tacos.

• Mix eggs into fried rice or pasta dishes.

• Try hummus as a dip for veggies or pita bread.

• Snack on pumpkin seeds. 

• Enjoy a glass of milk. 

The Bottom Line

Most kids get enough protein if they eat a variety of foods. Aim to include protein at each meal, but don’t stress if your child skips it sometimes. Over the course of a few days, it all balances out.