Every parent should ensure that their kids consume a balanced diet rich in nutrients. A healthy diet is highly essential for the kid's growth and development. Proteins are the most crucial component of a kid's diet and the building blocks of the body. As proteins are an essential requirement in building and repairing muscle tissues, children need more protein in their diet. 

Kid's Diet
Source: Pixabay

Proteins are available in different food variants - meat, fish, eggs, USSEC soy, and many more. However, giving the kid the same chicken curry and egg boil can make them feel monotonous about their diet. Besides, you can incorporate protein in different ways in your kids' diet. Following are some tips to help you make sure your child acquires the sufficient amount of protein needed by the body.

Make Smoothies

Smoothies are an exciting option to add protein to your kid's diet. They are easy to make, healthy, full of fiber, flavourful, and kids would love the colorful diet. Fruits such as bananas, strawberries, mangoes, raspberries, melon, avocados, and pineapple are packed with nutrients and are essential to make a protein-rich smoothie.

When talking about smoothies, bananas mostly come first as it is a rich source of protein, calcium, zinc, magnesium, fiber, and vitamins.

Adding almond milk in smoothies would maximize the amount of protein and flavor. Milk is a source of calcium, protein, vitamin D, vitamin E, phosphorus, potassium, and various other nutrients.

Adding healthy fats such as avocado and Greek yogurt to the smoothie can provide your kids with extra protein, antioxidants, and vitamins. Give a zing to the smoothie with honey. It is an excellent source of antioxidants.

You can also add cinnamon or maple syrup as a sweetener instead of sugar. Lastly, top it up with some colorful berries to make it look appealing.

Scramble the Eggs or Toast them up

Eggs are a great source of protein, vitamin A, vitamin B5, vitamin B12, vitamin B2, Folate, Selenium, Phosphorus, and many other nutrients. Children often refuse to eat whole boiled eggs. So, innovate the recipe.

Break an egg in a bowl, add colorful veggies of your choice, a little salt, some black pepper, and mix it up.

Take some bread pieces, dip the bread in the egg mixture, cover the whole bread with the mixture, and place it on the hot frying pan.

Fry until it turns golden brown, and serve it hot with some tomato ketchup.

Scramble the Eggs
Source: Pixabay

This dish would turn out to be your kid's favorite. Another option is a scrambled egg pizza. Scramble two eggs on a frying pan, sprinkle some salt, pepper, Italian seasonings on it. Now add the most crucial ingredient: mozzarella cheese, and top it with some colorful baked veggies. Slice the pizza and serve it with some tomato sauce.

Butter it

Butters like peanut butter is a rich source of adequate protein. It also consists of magnesium, phosphorus, zinc, niacin, vitamin B6, sodium, among other nutrients. Several other nut butter like cashew and almond butter are also very nutritious and rich in protein.

It is no doubt that kids love butter, be it peanut or almond. Spread a thin layer of peanut butter on a whole grain biscuit or a piece of bread and add some chopped fruits or some mashed berries to it. Peanut butter also tastes delicious with fruits like pears and apples. Your kids would love it, and it would be a great way to add high-quality protein to your kid's diet.

Proteins in a Sandwich

Green vegetables are the worst nightmare of children. But if you serve the same inside a burger, sandwich, or a pizza, they would grab it quickly. Lettuce, spinach, broccoli, mushrooms, and sweet corn are rich sources of protein, vitamins, and various nutrients.

Source: Pixabay

Take two buns, spread peanut butter all over it, add a cheese slice layer, thin slices of tomatoes, some sliced and baked mushrooms, broccoli, sweet corn, spinach, lettuce, and any other vegetables of your choice. 
  • Add some grated cottage cheese, sprinkle some salt, pepper and lastly, cover it with the bun and secure it with a toothpick.
  • Sprinkle white sesame seeds on the top.
  • This is a healthy and effective way to add protein to your kid's diet.

Fish fingers

Tuna and Salmon are a complete pack of protein. Salmon is a wild fish rich in high omega three and consists of 31 grams of protein. It is sweet, flavorful, and perfect for kids. You can straight away grill this fish with some salt, pepper, and lemon juice. Also, fish fingers would be an appealing option for the kids. Beat an egg, add salt and pepper to it. Dip small fish chunks inside the egg mixture, roll it on a plate of bread crumbs and drizzle some oil over it.

Bake the fish fingers for 10 minutes at 400 degrees. Serve hot with some tomato sauce. Another option is to make a fish salad with mayo and a delicious dressing.

Fish fingers
Source: Pixabay


Use these tips to add the required amount of protein to your kid's diet. Once you begin to use these tips, your kids would no longer refuse to have protein foods. These are some attractive, healthy, and most importantly, delicious ways to consume adequate protein.