High Protein Meals for Kids are essential to support their rapid growth, strong muscles, healthy bones, and active minds. Protein plays a key role in building and repairing tissues, supporting immunity, and providing long-lasting energy—making it a must-have nutrient in every child’s daily diet. However, many parents struggle to include enough protein in their kids’ meals, especially when dealing with picky eaters, tight schedules, or dietary restrictions.
High Protein Meals for Kids
High protein meals for kids help support their growth, energy, and strong muscles. These meals are tasty, nutritious, and easy to include in daily routines.
Scrambled Egg and Cheese Wrap
A warm and cheesy scrambled egg wrap is a quick, protein-rich breakfast that keeps kids full and focused through the morning.
Ingredients: 2 eggs, 1 whole wheat tortilla, 2 tbsp shredded cheddar cheese, pinch of salt, 1 tsp butter
How to Make: Scramble the eggs in a non-stick pan with butter. Sprinkle cheese on top and let it melt. Place the mixture in a tortilla and wrap it up.
Per Serving: Calories: 310 | Protein: 17g | Carbs: 15g
Greek Yogurt Parfait with Berries
Layered with fresh fruits and granola, this colorful parfait makes a protein-packed snack or breakfast kids enjoy.
Ingredients: 1 cup plain Greek yogurt, ¼ cup granola, ½ cup mixed berries (strawberries, blueberries)
How to Make: In a glass, layer yogurt, granola, and berries. Repeat layers and serve chilled.
Per Serving: Calories: 280 | Protein: 20g | Carbs: 25g
Chicken and Cheese Quesadilla
A simple and delicious meal, this quesadilla packs in lean chicken and gooey cheese for a satisfying protein hit.
Ingredients: ½ cup cooked shredded chicken, ¼ cup shredded cheese, 1 whole wheat tortilla, butter or oil for cooking
How to Make: Place chicken and cheese on one half of the tortilla, fold it, and cook on a skillet until golden and crispy.
Per Serving: Calories: 330 | Protein: 22g | Carbs: 18g
Turkey and Hummus Roll-Ups
Great for lunchboxes, these roll-ups are protein-rich and easy to hold for little hands.
Ingredients: 2 slices deli turkey, 2 tbsp hummus, 1 small whole wheat tortilla
How to Make: Spread hummus over the tortilla, layer turkey, roll it tightly, and slice into pinwheels.
Per Serving: Calories: 220 | Protein: 16g | Carbs: 14g
Mini Egg Muffins with Veggies
Baked egg muffins are a fun and easy way to sneak in protein and vegetables for breakfast or snacks.
Ingredients: 3 eggs, ¼ cup chopped bell peppers, 2 tbsp milk, salt and pepper, cheese (optional)
How to Make: Whisk ingredients, pour into muffin tins, and bake at 375°F (190°C) for 15–20 minutes.
Per Serving (2 muffins): Calories: 160 | Protein: 12g | Carbs: 4g
Tuna Salad on Whole Grain Crackers
This easy meal combines omega-3-rich tuna with crunchy crackers for a nutritious, protein-filled bite.
Ingredients: 1 can tuna in water, 1 tbsp mayo or Greek yogurt, whole grain crackers
How to Make: Mix tuna with mayo or yogurt. Spoon onto crackers and serve.
Per Serving (6 crackers): Calories: 210 | Protein: 18g | Carbs: 12g
Cottage Cheese and Fruit Bowl
This creamy and naturally sweet snack is packed with protein and makes a great after-school treat.
Ingredients: ½ cup low-fat cottage cheese, ½ sliced banana, a few grapes or berries
How to Make: Scoop cottage cheese into a bowl and top with fruit.
Per Serving: Calories: 150 | Protein: 14g | Carbs: 12g
Tofu Stir-Fry with Rice
A mild and colorful stir-fry is a plant-based option full of protein and veggies, ideal for lunch or dinner.
Ingredients: ½ block firm tofu, 1 cup mixed vegetables, 1 tsp soy sauce, ½ cup cooked brown rice
How to Make: Sauté cubed tofu and veggies, add soy sauce, and serve over rice.
Per Serving: Calories: 330 | Protein: 18g | Carbs: 30g
Peanut Butter Banana Smoothie
This creamy smoothie is both delicious and loaded with protein—perfect for breakfast or after sports.
Ingredients: 1 banana, 2 tbsp peanut butter, 1 cup milk, 1 tsp honey (optional)
How to Make: Blend all ingredients until smooth and serve immediately.
Per Serving: Calories: 350 | Protein: 14g | Carbs: 30g
Baked Salmon with Sweet Potato
A dinner favorite, salmon is full of healthy protein and fats, paired with naturally sweet roasted potatoes.
Ingredients: 1 salmon fillet, 1 medium sweet potato, olive oil, salt, herbs
How to Make: Bake salmon at 400°F (200°C) for 15–18 minutes. Roast sweet potato slices with oil and salt until tender.
Per Serving: Calories: 420 | Protein: 24g | Carbs: 28g
Conclusion
Including high protein meals in your child’s daily diet is a simple yet powerful way to support their growth, energy, and overall health. With a mix of tasty options like eggs, dairy, lean meats, plant-based proteins, and fun snacks, it’s easy to create meals kids will love while meeting their nutritional needs. Whether it’s a quick breakfast or a wholesome dinner, these protein-rich ideas help fuel active bodies and developing minds every day.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!