15 High Protein Snacks for Kids on a Budget

School pick-up, 3.20pm. Within about four minutes, someone is “starving”. If they have football or swimming later, you need something that keeps them going without turning dinner into a battle. Crisps and biscuits disappear fast and leave them hungry again by half four. That is where high protein snacks for kids come in. Protein helps snacks feel more filling, and the good news is you do not need special bars or powders. Everything below comes from an ordinary supermarket shop and most of it is cheap.

Do kids actually need extra protein?

Usually not. Most children who eat a varied diet get enough protein from their meals. I explain the actual amounts in how much protein do kids need. The point of a protein-rich snack is not to hit a number. It is to make the snack more filling and balanced, so it bridges the gap to tea without a sugar crash.

The NHS Healthier Families advice on healthier snacks suggests aiming for snacks of around 100 calories, and no more than two a day. That is a useful guide. A protein snack does not need to be big.

15 high protein snacks for kids from the supermarket

Protein amounts below are rough guides. Check labels, because brands vary.

Dairy (cheap and quick)

• Plain yoghurt with fruit. A small pot of plain or Greek-style yoghurt with chopped banana or berries. Plain yoghurt has less sugar than many kids’ yoghurts.
• Cheese and crackers. A matchbox-sized piece of cheddar (about 30g) has roughly 7g of protein. Add wholemeal crackers or apple slices.
• A glass of milk. Simple, cheap and about 7g of protein in a 200ml glass. Great before an evening sports session.
• Cottage cheese on rice cakes or toast. Not every child’s favourite, but some love it with a bit of cucumber.

Eggs, meat and fish

• Hard-boiled eggs. Boil six on Sunday and keep them in the fridge. Each egg has around 6 to 7g of protein. Kids often eat them more happily cut into quarters with a pinch of salt.
• Mini tuna wraps. Tinned tuna mixed with a little yoghurt or mayo, rolled in half a wrap. Tinned fish is one of the best value protein foods there is.
• Leftover chicken. Strips of chicken from Sunday’s roast with some cherry tomatoes.
• Ham and cheese roll-ups. A slice of ham wrapped around a cheese stick. Keep these as an occasional option, as processed meats are best kept to small amounts.

Beans, pulses and nuts

• Hummus with veg sticks or pitta. Easy to make yourself from a tin of chickpeas.
• Half a tin of baked beans on toast. A proper after-school snack for hungry older kids before evening football.
• Roasted chickpeas. Drain, dry and roast a tin of chickpeas with a little oil and paprika. Crunchy, cheap, and a good crisp swap.
• Peanut butter on toast or apple slices. Choose one without added sugar or palm oil if you can. Whole nuts are a choking risk for under-5s, so use smooth nut butter for little ones, and of course skip nuts entirely if there is an allergy in the family or at school.
• Edamame beans. Frozen bags are cheap. Microwave and serve with a pinch of salt.

Bakes and mixes

• Banana oat pancakes. Blend 1 banana, 1 egg and a handful of oats, then cook small pancakes. Make a batch and freeze them.
• Homemade “trail mix” for older kids. Unsalted nuts or seeds, a few raisins and some wholegrain cereal.

Snacks for after sport

After football, swimming or a long session at the park, kids are usually hungriest and the right snack matters more. Pair some protein with some carbohydrate: a glass of milk and a banana, a cheese sandwich, a yoghurt with granola, or beans on toast. Do not forget water. Children often come off the pitch more thirsty than hungry.

If tea is soon afterwards, keep the snack small. If tea is an hour or more away, a bigger snack like beans on toast is fine.

Making it work on a budget

• Buy big and portion up. A large tub of plain yoghurt is far cheaper than kids’ multipacks.
• Use tins. Tuna, sardines, chickpeas, beans and lentils are all cheap and keep for months.
• Batch on Sunday. Eggs, pancakes and hummus done in one go save money and stress.
• Skip “high protein” labels. Products marketed as high protein for children are often expensive and not needed.

For packed-lunch ideas that use the same foods, see my post on healthy lunchbox ideas for kids, and for more budget swaps read cheap protein foods in the UK.

Where a bootcamp class fits

This blog is mostly about parents’ fitness, but I write about kids’ food because so many parents in my classes tell me the same thing: they plan their children’s meals carefully and then eat whatever is left over. The same snacks above work brilliantly for you too, especially before an evening class. A boiled egg and an apple, or a yoghurt, an hour before training is plenty. Feeding the whole family the same simple foods also makes life easier.

FAQs

What is a good high-protein snack for a fussy child?

Start with what they already like. Cheese, milk, yoghurt and peanut butter on toast (if there are no allergies) are accepted by most children. Offer new options next to a familiar food rather than instead of it.

Are protein bars OK for kids?

They are not necessary, and many are high in sugar or sweeteners and expensive. Everyday foods like milk, eggs and yoghurt do the job better and cost less.

How many snacks should a child have a day?

The NHS Healthier Families guidance suggests no more than two snacks a day, of around 100 calories each, alongside regular meals.

Do kids who play sport need protein shakes?

Almost never. Children who are active usually just need a bit more food overall, including a protein-rich snack after training. If you are worried about your child’s diet or growth, speak to your GP.

Book your first class

While the kids are fuelled up and busy, come and train with me. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with up to 10 people, all fitness levels and an easier and harder option for every exercise. It costs £15 a class and the timetable is sent when you book. Book my £15 class or call or WhatsApp me on 07301 512215. If you want help with your own training and eating habits one-to-one, here is how personal training at SYP Fitness works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.