High Protein for Picky Eaters

Protein is such an important mood stabilizing, brain boosting nutrient for kids.  But, many picky eaters shy away from protein – especially meat – which can make it hard for them to get enough protein in their diet.

I hear you – I’ve got two picky eaters – and I searched long and hard to find high protein options for picky eaters.

 There are so many other great ways for your kiddos to meet their needs for protein. And even if they love animal protein, you may snag some new ideas to help put some cash back in your pocket. 

**This post contains affiliate links for your convenience. As always, buy local first!**

Why do kids need lots of protein?

Children need protein to support healthy growth and development. Foods high in protein also contain much needed nutrients like iron, omega 3s, zinc, B vitamins, vitamin D, and selenium.

When kids eat foods containing protein their bodies can make neurotransmitters like dopamine, serotonin and GABA. These are important because they help our kids concentrate, control their moods, and help them maintain a calm, focused state.

Protein helps keep blood sugar stable and it provides important building blocks for our kid’s brains.

How much Protein Do Kids Need a day?

It’s great to be aware of about how much protein your kiddo should be getting on a daily basis.  Use this number to plan your meals and snacks, knowing things will fluctuate a bit. 

In other words, don’t let yourself go crazy about it. Adding a big dose of stress to their diets is not good either. 

According to the National Academies of Sciences, Engineering and Medicine, boys between the ages of 14 and 18 need 56 grams of protein, with girls the same age needing only 46 grams. 

Kids between 4 and 9 need 19 grams, and those between 9 and 13, need 34 grams.

Read on to see what will work for you and your family!

Budget Tip: Imperfect Foods is a weekly delivery service we use that has a ton of high quality protein sources for a very decent price. I get my grass fed ground beef from them and the occasional chemical free bacon, as well! Use this code to get 10 bucks off your first purchase (and I’ll get 10 bucks off, too!)

High Protein Grains

Grains are often very appealing to kids and are budget friendly.  Win, Win!

There are many great high protein grain options to work into your weekly repertoire. I love to discover new gluten free grains coming onto the scene in the US, which have been used in other countries for literally thousands of years. 

Teff

Teff (pictured above) is actually a seed, but acts like a grain. This fairly new to me seed, has been used for thousands of years in Africa and other parts of the world. It is actually thought to be one of the first foods domesticated by humans! 

Teff contains more calcium than any other grain and is also a complete protein, which means it contains all the amino acids needed for optimal brain function. It’s also high in iron and magnesium, protein and fiber.

Just 1/4 cup of teff contains 8 grams of protein and 4 grams of fiber. The texture and flavor are subtle, meaning no surprises for picky eaters. 

Teff is often ground into flour and is naturally gluten and grain free. Sounds like a perfect protein source for an ADHD Diet.  

It can be cooked like a porridge (I mix it into oatmeal) or baked with like a grain. 

Try these Teff recipes : 

• This super food brownie recipe is my kids’ new favorite. 
• Teff pancakes have a great, hearty texture. 
• I can’t wait to try this Teff bread recipe! 
• Teff for breakfast, porridge style is super easy and a great vehicle for adding in other superfoods, like chia or flax seed. 

Amaranth

Another ancient grain that has been around for thousands of years, Amaranth is getting press lately because it is naturally gluten free and contains a whole host of other nutrients. 

Amaranth has double the fiber of whole wheat flour (about 9 grams per 1 cup cooked) and also boasts 5 grams of protein per serving. It also has more lysine– an essential amino acid-than any other grain.

Try adding amaranth in your favorite baked goods recipes to give them a boost of nutrition ! Replace a fourth to a third of your flour with it when you are doing your gluten free baking, as it can make baked good very dense. 

Amaranth recipes to try:

• This grain can also be part of savory dishes like these amaranth veggie patties , 
• This amaranth tabouli is a great side dish or as a main with flat bread
• Talk about protein packed! This Chickpea and amaranth salad is a double

Quinoa

Quinoa’s popularity has just exploded over the past 5 or so years and could already be a staple in your diet. If it’s not, let me tell you why it should be!

Quinoa, officially a seed,  has about 8 grams of protein per cup. It is special, because it is one of the sources of plant protein that contains all 9 amino acids in one grain.

It is also high in fiber, magnesium, B vitamins, iron and zinc. 

Quinoa is super versatile and can go savory or sweet.  I also love quinoa because it cooks up relatively quickly on the stove and keeps well for days of leftovers. 

Quinoa recipes to try:

• I love to make a stew like this one with beans and veggies, or whip up a simple quinoa bowl with what ever is in the fridge.   
• This breakfast version of cinnamon quinoa is also great! 
• Check out more quinoa recipes on my gluten free, dairy free dinners Pinterest Board here. 

Budget Tip:  We get our Organic Quinoa from Imperfect Foods

Brown Rice 

Brown Rice can be a budget friendly staple and it has some really great nutritional content – yes, it has protein! 

1 cup of cooked brown rice has 5 grams of protein, plus significant amounts of magnesium and B vitamins.  It also has nearly 4 grams of fiber .  Remember : 30 grams of fiber is a good goal for  kids 4 and over.

Brown vs. White Rice – Both varieties of rice contain protein and nutrients, but the bran and germ are removed from brown rice to make it white.  This also makes the rice lose fiber, antioxidants, and B vitamins. Some white rice is enriched with synthetic vitamins – but, I’d rather stick with brown rice and eat what nature provided in the first place!

A note about arsenic in rice: Arsenic can be found in all rice, even organic rice, due to the growing method and arsenic residues in the soil from man and the erosion of arsenic containing compounds.  It’s best to soak your rice and then rinse it thoroughly to help get rid of some of this.  Reach for organic rice, as this can be a better option. 

We usually make a huge Instapot full of brown rice to eat for several days.  

High Protein Nuts and Seeds 

Nuts and seeds are some of the most protein rich foods around.  They are great for snacking , come in all different forms, can fit nicely into baked goods especially when ground into flour.

There are sooo many nut and seed options, I am just going to talk about a few that really pack a nutritional punch, are high in protein and other good stuff, too. There are many, many great ones that did not make this list and in no way means they are not great to eat, also.  

But, it’s always good to add variety to your diet, so try something new!

Pumpkin Seeds

Pumpkin Seeds, also know as pepitas,  pack a lot of protein at 8 to 10 grams a 1/4 cup.

They are also high in magnesium, iron, vitamin K, and zinc, to name a few. Pumpkin seeds are also high in anti-oxidants which help reduce inflammation in the body.

Pumpkin seeds are also high in tryptophan – that relaxing, feel good chemical we all know to be in turkey, making these great food to reduce anxiety!

The small, mild tasting, seeds are easy to squeeze into your diet. Add them to baked goods and smoothies, eat them roasted with a bit of salt, toss on salads or into coconut yogurt. 

Pistachios 

Pistachios are not only high in protein, but they are also a good source of B vitamins, fiber, and magnesium, too!

A 1 oz. serving(about 50 pistachios) contains 6 grams of protein, plus a load of B vitamins, good fats, and even more gut building bacteria than almonds. 

Pistachios can be on the pricier side, so look for sales or buy in bulk.  Also, watch out for nuts that are heavily salted — go for the unsalted or low salt versions whenever possible. 

Cracking the shells to get out the meat can be a great way for kids to slow down when they are eating, too! (The nuts in the shells are always cheaper, too.)

Try this 4 ingredient vegan pistachio ice cream as an easy way to get your kids to eat this healthful nut. 

Almonds

There is so much to love about almonds!  

A 1 oz. serving of almonds contains 6 grams of protein, plus relatively large amounts of manganese, magnesium, and vitamin E. 

PLUS, almonds contain antioxidants which control inflammation, banish brain fog, help keep the gut healthy  and boost are immunity. 

Swap out peanut butter for almond butter as a super easy way to add almonds to your diet. 

Almond flour is a great alternative to wheat flour and bakes up some pretty healthy cookies and bars.  Try these breakfast favorites of ours – Cowboy Cookies!

Sunflower Seeds

Sunflower seeds are a great protein alternative when kids have nut allergies or need to comply with a nut free school.

Sunflower seeds pack a protein punch, are high in the B vitamins, fiber and antioxidants as well.

A 1 oz. serving contains 5.5 grams of protein, a third of your vitamin E for the day, plus a good portion of many of the B vitamins ( Niacin, B6 and Folate). Sunflower seeds are also one of the best sources of selenium – a nutrient shown to be particularly important for the function of neurotransmitters – a big plus for neurodivergent kids.

We love Sunbutter as a swap for Peanut Butter (watch the sugar content) and we love to snack on lightly salted sunflower seeds. Add them to oatmeal or bake them into muffins. 

This raisin and sunflower energy ball recipe is super, too!  

Our favorite bars are sunflower based  Macro Bars and Enjoy Life balls(cheapest at Trader Joes!)

Walnuts

Walnuts don’t always get a lot of press, but they should!

They have over 4 grams of protein per 12 walnut halves and 2 grams of fiber (about 8% of your daily need)

High is good fats, they contain the plant version of Omega-3’s, alpha-linolenic acid

Walnuts are secondary only to blackberries in the amount of anti-oxidants per ounce! 

I love adding walnuts to salads and pasta dishes or chopping them up for my cowboy cookies. 

High Protein Legumes 

Legumes are another budget friendly way to get protein into your kiddos. They have a mild taste and can be added to so many meals, served hot or cold, or enjoyed alone!

Chickpeas

Chickpeas contain 9 grams of protein per cup and a whopping 12 grams of fiber!  These beans are so beneficial in lots of ways. 

When you eat chickpeas, your body produces butyrate, a fatty acid that is great for your gut( Remember a gut is your second brain) and is an anti-inflammatory, as well. 

Chickpea pasta is a must try, if your kids love noodles.  The texture is a little different and you have to be careful to not overcook, but it’s a fantastic way to get protein into kids!! We love this brand. 

And I can’t fail to mention our favorite snack – Crispy Cinnamon Chickpeas! 

Lentils

Lentils are packed with nutrition and so budget friendly, not to mention versatile!  They make a mean soup, veggie burgers, and  pasta.

1 cup of lentils has 17 grams of protein and 17 grams of fiber (a serious WOW!) plus folate and other B vitamins, to name just a few. 

Because they are not a complete protein, you can combine lentils with a whole grain, like brown rice, to make them complete. This is why you see them served with rice a lot!

Try these lentil recipes: 

Lentil Soup is easy to make in a big batch and also a vehicle for other vegetables. (My son found a great recipe in this kids cookbook)

We love lentil veggies burgers in our house – I double (or triple!) the batch and we eat them all week!

Black Beans

Beans have such a mild flavor and can be added to so many different foods.

Black beans pack a nutritional punch with 1/2 cup yielding 8 grams of protein, 7 grams of fiber, plus lots of antioxidants. 

Try adding them to smoothies (yes, you can’t even taste them!), brownies!, salads, and your favorite pasta recipe. 

Budget tip: Add black beans to a pound of grass fed ground beef to make it go further. 

High Protein Fruits and Vegetables

What?   Fruits and Vegetables have protein? 

Yes!! There are many plants which have a decent amount of protein and can help you and your kids meet your daily protein goal. 

And there is a huge bonus – you’ll also be getting a bunch of fiber, vitamins and minerals from eating these veggies, too. 

Check out the protein amounts in these vegetables: 

• Green Peas – actually a legume! – have 8.6 grams of protein per cup.  Peas can be added into pasta dishes, tuna salad and eaten frozen as a snack or blended into a smoothie!
• Spinach has 5.3 grams of protein per cup (cooked). Add chopped spinach to pasta dishes and soups. Eat a huge spinach salad with legumes, nuts, and peas! 
• Guava has 5 grams of protein per cup! Wow. 
• Artichoke hearts (raw) have 4.8 grams of protein.  These are great as part of a salad or just eaten marinated in oil. 
• Corn has 4.7 grams of protein per cup.  We stay away from corn on our ADHD Diet, but if your kids can tolerate it, it could be a good source of protein. Always eat organic, as corn is one of the most genetically modified foods there is!
• Asparagus has 4.3 grams of protein per cup when it is cooked.  I personally love asparagus and am serving it more often to get my kids to love it, too!
• Mushrooms have 4 grams per cup. If your kids like mushrooms, there are so many places to add these in. Enjoy mushrooms raw with dip, cooked in stews, soups, or stir fry them up with some brown rice.
• Brussel sprouts have 4 grams of protein per cup.  My kids are not a fan, I keep trying! But I love them cooked up with bacon! 
• Kale has 3.5 grams per cup raw, which is pretty great! Add chopped kale into soups, stews, salads, and smoothies. 
• Avocado has 3 grams per cup or 4.5 if mahsed. (More mashed fits into a cup!)
• Broccoli has 2.6 grams per cup. Try it raw with a great dip or chopped into tiny peices and added to rice. 
• Kiwi has 2 grams of protein per cup! 

Protein Powders

Protein powders can be a super easy way to get protein into your kids daily diet.  You can blend them in a smoothie and bake them into  muffins, cookies and breads. 

The key is getting a protein powder free of a bunch of chemicals and sugar. There are so many out there it may be hard to know which ones are best. 

Great, clean brands of protein powder:

• Sunwarrior  – our personal favorite!! 
• Sunfood Chocolate Protein Powder
• Tera’s Whey Protein Powder
• Garden of Life Protein Powder

How do I bake with Protein Powder?

Adding protein powder into your favorite baked goods is easy!  Just add a scoop or two to your favorite muffing or cake recipe!  

You may have to add a bit more oil or applesauce to combat the dryness and if the protein powder has a strong flavor, cover it up easily with a bit of extra peanut or almond butter.

Also, there are tons of great recipes out there designed especially for protein powders: 

These easy, 3 ingredient waffles can be whipped up quickly.

Prep these Vanilla Protein Bites on Sunday and eat all week!

These Protein Pumpkin Bars are full of goodness and so easy to make!

Wow!!!  That was a big post – give yourself a pat on the back for making your way through the whole thing! I hope you found a few more High Protein Sources for your picky eater..

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