Easy, Tasty, Healthy: Here Are 6 High-Protein Snacks for Kids That Can Be Made In Minutes

Protein is one of the most important nutrients that children need, along with fats, carbohydrates, minerals, and vitamins. As a parent, you need to ensure that your child is getting enough protein, because it helps strengthen bones, builds the immune system, and helps produce hormones. According to the 2021 study, ‘Dietary Protein Requirements in Children: Methods for Consideration,’ children 4–13 years and 14–18 years require 0.95 and 0.85 grams of protein per kilogram of body weight a day, respectively.

If your child is eating a wide variety of foods like lentils, nuts, eggs, milk, and poultry regularly, there’s no need to worry about their protein intake. But if they are fussy about food, preferring to eat only a few of their favorite foods that are not rich in protein, then you need to feed them protein-rich snacks.

Now that the benefits of protein have been discussed, let us look at some high-protein snacks that will help meet your child’s protein needs.

Ragi Uthapam

Servings: 2–3

Ingredients:

• semolina, 1½ tbsp
• yogurt, 1 tbsp
• ragi flour, ¼ cup
• finely chopped carrot, 1 tsp
• finely chopped green capsicum, 1 tsp
• finely chopped tomato, 1 tsp
• finely chopped onion, 1 tsp
• oil as required
• mustard seeds, ¼ tsp
• cumin seeds, ¼ tsp
• curry leaves, a sprig
• water as required
• salt to taste

Method:

1. In a bowl, combine the semolina and yogurt. Add the ragi flour, chopped carrot, capsicum, tomato, and onion, and mix well.
2. In a small tadka (tempering) pan, heat some oil and add the mustard and cumin seeds. When the mustard begins to sputter, add the curry leaves. Pour the tadka into the flour mixture and stir well.
3. Add some water and salt to the mixture and mix well. Set aside for 5 mins.
4. Grease a hot tawa with oil.
5. Using a ladle, pour some batter onto the tawa. Spread it very lightly.
6. Keep the gas on sim and let it roast for at least 3 mins until the underside turns golden in color. Flip the uthapam to roast the other side.
7. Serve hot with chutney or sambar.

Banana and Nuts Pancake

Yummy banana pancakes with almonds and walnuts—perfect as an after-school snack.

Servings: 1-2

Ingredients: 

• flour, ½ cup
• sliced almonds and walnuts, 1 tbsp
• cinnamon powder, a pinch
• salt, a pinch
• 1 egg, beaten
• milk, ½ cup
• melted butter (unsalted), 1½ tsp
• ripe banana (mashed), ½

Method:

1. In a bowl, mix well the flour, nuts, cinnamon powder, and salt.
2. In another bowl, mix the egg, milk, butter, and banana.
3. Mix the dry and wet ingredients together.
4. Heat a nonstick pan over medium-high heat. Grease the pan with extra butter slightly.
5. Now, ladle some batter onto the pan and spread it evenly.
6. Cook the pancake until both sides turn golden brown.
7. Serve it hot as it is or with a drizzle of honey.

Cauliflower Greens and Mixed Sprouts Tikki

Does your child love aloo tikkis? Then try this protein version with cauliflower greens and mixed sprouts.

Servings: 10

Ingredients:

• chopped cauliflower greens, 1 cup
• boiled and mashed mixed sprouts, ¾ cup
• chili powder, 1 tsp
• turmeric powder, ¼ tsp
• coriander powder, ½ tsp
• cumin seeds, ½ tsp
• salt to taste
• oil (for cooking), 1 tsp
• oil (for greasing), 1 tsp

Method:

1. In a bowl, mix well all the ingredients, except the oil for greasing.
2. Now, divide the mixture into 10 equal portions.
3. Shape each portion into a round ball (tikki).
4. Heat a nonstick pan and grease it with oil.
5. Place the tikkis on it, one by one, or all at once.
6. Cook until the tikkis turn golden brown on both sides.

Chickoo and Nuts milkshake

Indulge your child with this fruity and nutty milkshake than can be made in minutes.

Servings: 3

Ingredients:

• peeled, sliced and deseeded chickoos, 2 cups
• chopped cashew nuts, 2 tbsp
• milk, 3 glasses
• sugar (optional), 2 tbsp
• chopped walnuts (for garnish), 2½ tbsp

Method:

1. Blend all the ingredients except the walnuts in a blender until smooth.
2. Pour equal quantities of the milkshake into glasses.
3. Garnish with the chopped walnuts and serve.

Fruit and Chana salad

Oranges have come into season. So, try this colorful chickpea salad with fresh oranges and pomegranates. Looks good and is tasty too!

Servings: 2

Ingredients:

• orange (peeled, deseeded and cut into halves), ¼ cup
• pomegranate seeds, ¼ cup
• finely chopped apple, ¼ cup
• boiled chickpeas, ½ cup
• salt to taste (black salt will make it tastier)
• roasted and crushed cumin seeds, ¼ tsp

Method:

1. Mix all the ingredients in a bowl.
2. Serve the salad immediately.

Sweet Corn and Paneer Chaat

Is there any kid who doesn’t love tangy chaats? This chaat is packed with flavors and nutrients, as it’s made with paneer, corn, potatoes and tomatoes.

Servings: 2-3

Ingredients:

• oil, 1 tbsp
• paneer cubes (cottage cheese), ½ cup
• boiled sweet corn, 1½ cups
• chaat masala, 2 tsp
• boiled potatoes, 1 cup
• chopped spring onions, 1 cup
• chopped tomatoes, ¾ cup
• finely chopped chilies, ½ tsp
• chopped coriander leaves, 1 tbsp
• salt to taste

Method:

1. Heat the oil in a nonstick pan. Fry the paneer cubes until they turn golden brown on both sides. Set aside.
2. In a large bowl, mix well the remaining ingredients.
3. Add the paneer cubes to the salad. Toss them together and serve.

We are sure your child will love these protein-rich dishes, which are tasty and easy to cook. Happy cooking!