A couple of weeks ago, our mom group chat turned to the topic of protein and what we were each serving to our toddlers and younger kids. As the mom of carb-obsessed, picky eaters, I racked my brain to think of what they ate in a typical day that provided them with any source of protein. Embarrassingly, I struggled to think of anything aside from the scrambled eggs or chicken nuggets they would occasionally ask for. It wasn’t just me, though; seemingly, many of my mom friends had the same struggles feeding protein to picky eaters.
And then cue the worrying. I’m a certified health coach, so I am very aware of the importance of consuming enough protein, and I focus on ensuring I get ample amounts of it in my own diet. But my kids? That was a different story. I’m typically just pleased when they eat anything I serve. I quickly realized that my kids’ diet may lack a significant amount of protein, and though I do my best to offer them good sources like grilled chicken, fish, and grains at each meal, it’s often the food that gets left behind on their plates.
To help navigate protein needs and to see if my worrying was justified, I spoke with Vanessa Rissetto, RD, and cofounder of Culina Health. “Protein is very important in every diet. Not only does it keep you fuller for longer, but it’s also the building block of all cells. It’s also especially important for growth and development in children, teens, and people who are pregnant,” said Rissetto. So, yes, just as I thought, protein really is that important.
The good news about getting protein into your kid’s diet
The good news is, Rissetto added, because kids are naturally tuned into their hunger levels, they are likely naturally hitting their necessary protein intake even if you find yourself worrying about it. You should serve protein at each meal, butthe focus is less on a specific amount of protein and more on the quality of the protein you’re serving.
It does help to provide your child with good protein sources, and Rissetto said those come from a wide range of foods. First, it’s important to note that there are different types of proteins, and some are more beneficial than others. Complete proteins, which are typically animal-sourced proteins like milk, eggs, seafood, and lean meats, provide all of the essential amino acids we need (the amino acids that our bodies can’t make). See what your child gravitates toward and enjoys eating, and serve those options at meals. Don’t try to force them to eat meat if they don’t like it or find it difficult to chew. While it may take several exposures for many kids to try a new food, offering other protein sources they are likely to enjoy can help. Additionally, Pediatrician Claire McCarthy, in an article for HealthyChildren.org, stated that if younger children are drinking the recommended amount of dairy milk for their age, they are likely getting all or most of the protein they need. In alignment with the Dietary Guidelines for Americans, experts recommend 1 ⅔ to 2 servings per day for children ages 1 to 2, 2 to 2 ½ servings for kids ages 3 to 8, and 3 servings for kids 9 and up.
Most people don’t realize that dairy milk is a nutritional powerhouse that not only contains protein but also 12 other essential nutrients like calcium, potassium, and vitamins D and B12. You can incorporate it into meals in an endless number of like creamy mac and cheese, overnight oats, French toast, or just drink it by the glass. And yes, even chocolate milk and lactose-free milk have all the same benefits! Whatever you choose, dairy milk is an ingredient that can be used across breakfast, lunch, and dinner to ensure your little ones are getting the protein they need. Plus, a gallon of dairy milk typically costs less than plant-based alternatives.1 And because plant-based options don’t offer the same combination of vitamins, minerals, electrolytes, and complete, high-quality protein that dairy milk does, it’s a refrigerator staple in our house.
Of course, we always recommend talking to your child’s pediatrician about any concerns with your child’s diet or health.
Simple, kid-friendly ways to up their protein intake
Have a child who will only eat fish in the form of Goldfish? That’s fine; just pair those Goldfish with a protein source to try on the side, like a scrambled egg or a glass of chocolate milk. Other great protein sources come from cheese, beans, and yogurt. Looking for some ideas to add more protein to your child’s diet? Here are some easy options:
1. Cereal with dairy milk
Cereal with milk is a quick and easy breakfast that offers high-quality protein to help support kids’ growth and development. The combination can help keep them full and focused throughout the morning. Paired with whole grains and essential nutrients, it’s a well-rounded start to the day.
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2. Yogurt or cottage cheese with nut butter
Pairing yogurt or cottage cheese with a spoonful of nut butter makes for a protein-packed snack or breakfast that’s both satisfying and kid-approved. This combo offers protein from both dairy and nuts, supporting muscle growth and helping kids stay full between meals. It’s also easy to customize with fruit or granola for added flavor and texture. If your kiddo doesn’t like the texture of cottage cheese, consider blending it for a smoother, yogurt-like appearance that still packs in the nutrients.
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3. Smoothies
Smoothies are an easy way to get nutrients into your child’s diet, especially when you use dairy milk as the base. I like to add spinach and frozen cauliflower, as it doesn’t impact the flavor and adds a serving of vegetables. Or, opt for a smoothie bowl and top it with something crunchy (nuts or a protein cereal).
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4. Pancakes with hidden protein
Pancakes can be more than just a weekend treat, and adding dairy milk to the batter turns them into a more balanced meal. It’s an easy way to sneak in extra nutrients without changing the flavor too much. Plus, when you top it with fruit or nut butter and serve it with a glass of milk, it can add even more protein to help keep kids energized for hours. It’s an easy breakfast we have on repeat.
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5. On-the-go bars and snacks
On busy days, grab-and-go snacks like protein bars or crunchy roasted chickpeas can help fill in the gaps. Many kid-friendly options that are low in sugar offer a solid source of protein while still tasting like a treat. They’re great to keep in backpacks, lunchboxes, or the car for a quick and nourishing bite.
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6. Scrambled eggs with cheese and milk
One egg contains about 6 grams of protein, making it an easy protein source. Cheese is typically a crowd-pleasing addition, and you can even whip in some milk for added protein. If you want to take it a step further, add in some egg whites as well.
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7. And yes, even chicken nuggets
I think some parents feel guilty serving their kids chicken nuggets, but they really shouldn’t! Chicken nuggets are an incredible source of protein. Just read the labels and find ones with the best list (usually meaning you can actually understand the majority of the ingredients). If that’s what your kid prefers, then, hey, at least they’re getting the nutrients they need.
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ABOUT THE AUTHOR
Amanda Shapin Michelson, Former Senior Manager of Brand Partnerships
Amanda is a writer specializing in health, wellness, and motherhood. She recently wrote the book Pregnancy Hacks, sharing tips to comfortably get through the major ups and downs of pregnancy. She currently works for Babylist and lives in Maryland with her husband, kids Millie, Ezra, and Sloane, and pup Ollie.
As the Branded Content Editorial Assistant, McKenna collaborates with our sales team by creating both written and social media content, collecting and analyzing performance data to report back to our partners, and assisting our editors with their everyday tasks to ensure a smooth and productive process.
