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Kids need protein for growth and development, but most grab-and-go snacks are heavy on carbs and light on nutrition. This post lists 19 high-protein snack ideas for children, from hard-boiled eggs and Greek yoghurt to beef jerky and hummus, that are quick to prep and easy to include in lunchboxes or after-school plates.
Protein, protein, protein… It’s an essential component of a healthy diet and something that kids need for optimal health and development. But… And this is a big but… As every busy parent knows, optimal meal prepping can be a challenge.
However, there are some simple ways to add high protein snacks to your kid’s lunchbox. From beef jerky to pitta and hummus, check out these simple choices that aren’t just easy to manage, children will also love their finger-licking taste and ease of eating.
1. Roasted edamame beans: This low-carb and high-protein snack is super-child friendly. Dry roasted with a bit of flavour (either make your own or buy pre-packaged) it’s a super-simple addition to your child’s school bag.
2. Greek yogurt and apple dip: Mix the yogurt with a drizzle of honey and some peanut butter. Chop up some apple slices and voila! Protein-packed, fast, tasty and healthy…
3. Tuna salad and crackers: Mix some tuna with beans, onion, peas (use your imagination and include what your child likes). Pop it in a pot and pair with some crackers.
4. Cheese strings: Bega Stringers are a parent’s best friend – and children love them – after all, who doesn’t adore playing with food?
5. Peanut butter sandwiches: This humble butter packs a true protein punch – and they’re simple to make. Use whole grain bread for the highest nutritional value.
6. Hard boiled eggs: A go-to staple when preparing tomorrow’s school lunch.
7. Chicken strips: The far healthier alternative to nuggets, chicken strips can be served hot for tea and then refrigerated and wrapped for lunch. Or, if your child’s at home, mix them up into a rice and bean salad for a protein-packed snack.
8. Chicken and cheese tortilla: Remember that chicken? Combine it with some grated cheese in a wholegrain tortilla and let your little one chow down on some tasty high-protein finger food.
9. Banana and sunflower seed butter: Sunflower seeds are a wonderful source of protein – and children love Sun Butter. Slice up a banana and slather on the goodness for a sweet treat with zero guilt…
10. Pitta and hummus: A tried and tested favourite – and with all the different flavour hummus options available, this never gets boring.
11. Grab-n-go jerky: Quite simply one of the easiest options for high-protein snacking. Keep plenty in the cupboard for when speed is of the essence…
12. Ham and cheese wheels: Grab a tortilla and layer with cream cheese and ham. Fold and cut into wheels (or squares – it’s quicker) for another popular hand-holding snack.
13. Toast and seed/nut butter: Wholemeal bread topped with a butter packed with seed or nut goodness is always a great go-to, protein-filled snack. Pumpkin seed, sunflower seeds, almond butter, walnut, hazelnut, mixed nuts… The choice is endless.
14. Macaroni chicken salad: Use lean chicken, some tender pasta, add a little mayo and mustard – and mix in some other high-protein items, such as peas and beans. Make up a batch, refrigerate and serve as a tasty snack when hunger strikes.
15. Cottage cheese and pears: While not all kids go for cottage cheese, when you twin it with some sweet pear slices, you’ll be amazed at how palatable it becomes.
16. Pumpkin seed granola: Mix rolled oats, pumpkin and flax seeds, walnuts, honey and maple syrup, some coconut oil and some cinnamon spice, bake for 30 minutes and enjoy warm or cold as a bar or crumbled up into cereal. Yum!
17. Bean and cheese burrito: A great source of protein, refried beans mixed with your kid’s fav cheese and microwaved in a tortilla warp is both simple and quick. Add some chicken and veggies to upgrade to a complete meal…
18. Chickpea trail mix: Who doesn’t love digging into a bag of trail mix? Mix roasted chickpeas with coconut flakes, almonds, pumpkin seeds and anything else your child loves for an uber-easy, protein-packed snack.
19. Stuffed apple: ¾ core an apple and scoop out some of the flesh. Replace with a mix of peanut butter, or a Greek yogurt, honey and oats mix, and let your little one munch into its oozy interior for a boost of naturally sweet, protein-filled heaven…
As you can see, protein-packed, healthy snacks don’t have to either cost the earth or require hours of your time to prep. A little pre-planning is all it takes.
Of course, we always advocate having plenty of the king of protein snacks on hand – D.Jays Gourmet jerky and biltong. And, naturally, a pack or two of our awesome fresh burgers and boerewors in the fridge.
Order yours today and remember – it’s not just for the kids…
Beef jerky can be a good protein option for children as part of a balanced diet. It’s portable, doesn’t need refrigeration, and is made from real beef without added sugar. D.Jays Gourmet jerky is made from 100% Australian beef with no preservatives, making it a relatively clean choice for kids’ snacking. As with any snack, it’s best in reasonable quantities alongside a varied diet.
Some kid-friendly, high-protein snacks include Greek yoghurt with fruit, hard-boiled eggs, cheese sticks, peanut butter on toast, chicken strips, and beef jerky. These options are quick to prepare, portable, and tend to go down well with most children. Variety helps. Mixing formats keeps snacking interesting without requiring much kitchen time.
Protein requirements vary by age. As a general guide, children aged 4–8 may need around 20g of protein per day, rising to 40g or more for teenagers, though individual needs vary based on activity level, size, and growth stage. It’s always worth checking with a GP or dietitian for personalised advice. Offering a range of protein sources throughout the day is a practical way to meet these needs without relying on any single food.
Soft biltong, particularly the moist style, may be suitable for older toddlers and is gentle enough for children who are teething, according to D.Jays Gourmet. Standard jerky has a chewier texture that may not be appropriate for very young children. Always supervise young children with any chewy food and consult your GP or health professional if you’re unsure.
Arron Zamel has been General Manager of DJays Gourmet since 2015 and under his expert leadership, the company has cemented its reputation as Australia’s leading supplier of packaged jerky and biltong.
His strong family connection to South Africa, his marketing and management degree from Monash University, his technical expertise plus his experience as a successful entrepreneur and import/export business owner made him the ideal candidate for the challenging position.
Additionally, Arron’s innovative approach to management, his proven brand-building credentials, his strong customer focus and youthful energy have ensured that DJays Gourmet’s high-quality biltong and jerky have become Australia's dried meat treats of choice.
He understands traditional South African flavours and the precision techniques required to create truly authentic biltong, jerky and droewors (dried sausage). Part of his job is overseeing operations at DJays' purpose-built facility in Perth, WA where tons of Australian beef goes into making premium dried meat products each month for distribution to retail and wholesale customers across Australia.
For more insights into Arron’s world, visit the DJays Gourmet website, check out their Facebook page or follow them on Instagram @djaysgourmet.