34 Healthy Protein-Filled Lunch Box Snacks
Medically reviewed by Jill Castle, M.S., RDNMedically reviewed by Jill Castle, M.S., RDNSometimes it's hard to find healthy and nutritious snacks for your kids’ lunch boxes. That’s where always having a few key ingredients on hand can come in handy, and more importantly high protein ingredients that will be sure to keep your kids happy, healthy, and full. “Protein is really important for kids when they are growing up,” says Jacek Szymanowski, certified nutritionist. “It helps with building muscles, skin, and organs, and helps make enzymes and hormones that control how the body works. Getting enough protein helps keep kids healthy by strengthening their immune system so they can fight off sicknesses better.”So, let’s dive into a few of our favorite healthy protein snacks. (And don’t worry we’ve got vegan, vegetarian and gluten-free options!)
Healthy Protein Snacks for On-the-GoKids are always on the go. From sports practice to piano lessons, having something that requires no prep and that they can easily and quickly eat in the car or on the sidelines is crucial. Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness says many convenient and nutritious protein sources can fit into a busy lifestyle, like jerky, trail mix, or snack bars. “By combining these with other nutrient-dense options, kids can get the energy and nutrition they need while on the move,” she adds. Some other great options include:String cheese or cheese cubesGreek yogurt cups or squeezable tubes/ pouchesMini hummus packs with veggie sticks or crackersEdamame Nut butter packsHoney roasted peanuts or almondsDried chickpea snacks like Biena or roasted chickpeasTuna pouchesHigh-protein granola or granola barsHealthy and Satisfying Protein Snack RecipesIf you’ve got time to do a little prep, providing your kids with a high-protein, satisfying snack can add something special to their lunch box, and help them power through the day. And the best part is, these snack ideas are versatile and customizable. So, if your kid doesn’t like cottage cheese you can opt for a dairy-free or regular yogurt. Or if they’re allergic to eggs, try a protein wrap with hummus and veggies. The possibilities are endless, but here’s a few of our favorites:Chia seed pudding: In a lidded jar, combine ½ cup of a high-protein milk of your choosing with 2 tbsp. of chia seeds. Refrigerate overnight and then top with honey or maple syrup, fresh fruit, chocolate chips, coconut flakes or nuts. Hard-boiled eggs: Place eggs in a medium pot and cover with cold water by 1 inch. Bring to a boil, then cover the pot and turn off the heat. Let the eggs cook, covered, for 12 minutes. Transfer the eggs to a bowl of ice water to chill. Then, peel and top with everything but the bagel seasoning, a dash of buffalo sauce, or salt and pepper. Mini turkey or chicken wraps: Use whole-grain tortillas, lean turkey or chicken, and a little avocado or hummus for a satisfying protein-rich snack.Cottage cheese with fruit: Cottage cheese is high in protein, and when paired with fresh berries or sliced peaches, it becomes a delicious, nutritious snack.Energy bites: Combine 1 cup of oats and half a cup of any nut or seed butter of your choosing, 1 tbsp of flax seed, 1 tbsp of chia seeds, and a drizzle of honey. Roll into individual bite sized balls. Store in the fridge for up to one week. Mini egg muffins with veggies and cheese: In a bowl whisk together six eggs, 1.5 cups of cottage cheese (for extra protein!), ½ cup of any frozen veggies of your choosing, ½ cup of cheese. Then pour into muffin tins and bake at 350 degrees for 18 to 20 minutes. Seed crackers with nut butterSweet, High Protein SnacksDon’t think you can’t sneak in a boost of protein with your dessert. If your kid loves a sweet treat, there’s plenty of great ways to add protein without the extra sugar. Carli recommends making protein-packed muffins that use flour and your favorite protein powder mix. Just combine ½ cup of flour (or almond flour for extra protein), 2 scoops of protein powder, ½ cup of nut butter, 1 tsp of baking powder, and any other toppings you like (think chocolate chips or freeze dried strawberries). Then pour into muffin tins and bake at 350 degrees for 13 minutes.Or if you’re looking for other options. Carli also recommends.Yogurt parfait: Layer yogurt with granola and fruit for a sweet treat with protein.Chocolate almonds: A small amount of chocolate-covered almonds has protein and a touch of sweetness that also won’t melt everywhere.Greek yogurt bark: Spread yogurt onto a baking sheet lined with parchment paper and add your favorite toppings. That could include chocolate chips, dried fruit, fresh berries, granola and nuts. Freeze for a couple of hours, cut into pieces and enjoy! (Just place a freezer pack in the lunchbox, to make sure this doesn’t melt.)Carrot cake oatmeal bars: In a bowl combine: 1 cup quick-cooking rolled oats, 1/3 cup oat flour (or about 1/2 cup oats blended into flour), 1 cup grated carrots, about 3 medium carrots, 1/2 cup softened coconut oil, 1/4 cup maple syrup, honey or agave, 1/4 cup coconut sugar, 2 eggs, 1 tsp vanilla extract, 1 tsp cinnamon, 1 tsp baking soda, and 1/4 tsp salt. Mix well and pour into muffin tins or a lined baking dish. Bake at 350 for 30-minutes.Gut-Healthy, High Protein Snack RecipesA healthy gut is important for children because it helps maintain digestion, nutrient absorption, and keeps them regular. A healthy gut also keeps the immune system strong and fights off any infections or viruses. So, it’s no secret that you want to keep your kids lunch boxes packed with gut-friendly snacks packed with protein. Here’s what Szymanowski recommends. Kefir Smoothie: Combine fruits, kefir, a handful of spinach and a spoonful of Greek yogurt in a blender. You can even freeze a large batch and defrost overnight for a quick on the go breakfast. Kefir can be bought at most major grocery stores and is a fermented dairy product rich in probiotics as well as protein.Hummus and vegetables: Consuming hummus from chickpeas has high levels of proteins that promote a healthy gut. Enjoy it with carrots, cucumber or even mini bell peppers.Probiotic Yogurt: On top of probiotic yogurt, put chia seeds and nuts for an extra boost of protein. Tempeh Bites: Tempeh is made from processed soy beans therefore making it loaded with both proteins and probiotic agents which are beneficial for gut health. So cut a few cubes and take them with you as they act best on-the-go snacks. Or if you have the time, sauté them in a bit of coconut aminos for a salty, tangy snack. Everything-seasoned almonds: You can buy these already seasoned, or spread a few almonds on a cookie sheet, drizzle any oil of your choosing and sprinkle everything but the bagel seasoning on top. Bake at 300 for 15 minutes. Probiotic-rich sauerkraut paired with cheese or crackers.High-Protein, Gluten-Free SnacksIf you’re looking for a few gluten-free options, there’s plenty of high-protein snacks out there. Here’s some of Carli’s favorites.Jerky: Turkey jerky contains lots of protein.Turkey and cheese rollups: Cheese wrapped in turkey is a satisfying option.Hard boiled eggs: Again, these are a great protein source.Any nuts: A small handful of almonds or walnuts provides protein and healthy fats.Tuna lettuce wraps: Instead of wrapping your tuna salad in a tortilla, opt for a lettuce cup (or even a mini cucumber boat) instead. Dried cheese crispy snacks like WhispsVeggie sticks with guacamole or tzatziki for dipping sauce
Key TakeawayHaving healthy high-protein snacks at your fingertips is a great way to ensure your kids’ lunchboxes are packed with nutritious foods that will keep them feeling full all day. Remember that small portions of protein throughout the day is better for your child than serving a lot of protein all at once.
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