Protein Sources for Growing Kids
Written by Juliana Crimi, RD, MHSc summerlunch+ | Communications Lead
When I was a kid, I was convinced that cheese was its own food group. Whether it was string cheese in my lunchbox or grilled cheese for dinner, it was my go-to comfort food. Looking back, I didn’t realize that those cheesy meals were also helping me get the protein I needed to stay energized, focused, and grow strong.
Now as a Registered Dietitian, I know how important protein is for kids not just for muscle-building, but for keeping blood sugar stable, supporting the immune system, and healthy development. And the best part? There are so many tasty and accessible ways to get protein on the plate, without turning mealtime into a battle.
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.
