7 Best High-Protein Food For Picky Eaters

Convincing a picky eater to finish their plate is nothing less than an uphill battle.

Protein, however, is essential for muscle growth, brain development, and the good health of your little one. So how can you convince your child to eat anything healthy?

According to studies, protein needs vary by age—toddlers require 13 grams per day, while school-going kids need 19–34 grams per day.

Here are seven high-protein foods that even picky eaters will love.

Did you know that Greek yogurt contains nearly twice the protein of regular yogurt?

Just a single serving, around ¾ cup, offers about 15 grams of protein—that nearly equals the protein content of two eggs.

How to serve it?

Yes, cheese is a great source of protein too. A slice of cheddar contains about 7 grams of protein.

Besides, even string cheese contains a solid 6 grams. You can add it to veggie sandwiches or serve cheese sticks as a snack. You can get even healthier by preparing cheesy broccoli so your child can get the benefits of both veggies and cheese!

And yes, your kids won’t even realize they are getting protein!

Eggs are one of the best sources of high-quality protein, providing 6 grams per egg.

However, if your little one dislikes eggs, maybe you could try sneaking them in by getting a little creative.

You can either make scrambled eggs with cheese or simply enjoy banana-egg pancakes. If that still doesn’t work, you can prepare muffins or French toast.

Peanut butter is indeed an incredible protein source for picky eaters. Just two tablespoons of peanut butter provide 8 grams of protein. It also contains healthy fats needed to support brain function.

However, if your child has a peanut allergy, you can try almond and sunflower seed butter—both are equally rich in protein.

Here are some delicious ways you can serve it to your little ones:

Perhaps no kid will say no to chicken nuggets. But the best way is to make them at home to ensure a healthier, protein-packed meal.

The surprising fact is, a single serving of homemade nuggets provides about 20 grams of protein!

You can simply pair it with a healthy dip, including hummus or yogurt-based ranch, or serve them with sweet potato fries for extra nutrients.

Lentils are an excellent source of plant-based protein, offering 9 grams per half-cup.

Besides, they are also rich in iron and fiber, so little tummies can remain fuller for longer.

If your kid doesn’t like lentils, you can consider blending them into a smooth soup, mashing them into a lentil burger, or adding them to pasta sauce for a protein punch.

However, if your child doesn’t like the texture of lentils, try red lentil pasta—it tastes just like regular pasta but serves three times the protein!

Oatmeal, too, is surprisingly high in protein, with 5 grams per serving. Just add milk and peanut butter, and you’ve got an instant high-protein breakfast. Alternatively, you can make chocolate-banana overnight oats or blend oats into smoothies with added chopped nuts and honey for extra flavor and, of course, nutrition.

Meeting the protein needs of your little picky eaters doesn’t have to be overwhelming. It’s actually your time to get a little creative and sneak protein into meals they actually enjoy—whether it’s yogurt, cheese, or tender chicken nuggets.