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5 Best Ways to Give Protein Foods to Kids #63PercentMoreProtein

As a parent, making sure my kids get all the right foods is super important. Protein is like a superhero for their bodies, helping them grow strong and healthy. But getting my picky eaters to gobble up protein foods can be tough!

See, my kids have their favorites, just like most kids do. But those favorites don’t always include the protein-packed stuff they need. It’s like pulling teeth to get them to even take a bite sometimes!

Luckily, I’ve found some tricks to make it easier. I get creative in the kitchen and come up with yummy recipes that sneak in protein. It’s like a little game trying to make food that they’ll eat!

But before I share my tricks here, let me highlight the importance of protein foods for kids and why we must include them in their diet.

Why Protein Foods are Vital for Growing Children:

Protein plays a pivotal role in the growth and development of children. It aids in building and repairing tissues, supporting the immune system, and even contributes to the production of enzymes and hormones.

For growing kids, protein is like the superhero nutrient that fuels their active lifestyles and physical growth. It aids their overall growth and development.

As per a study, protein intake in early life is positively associated with height and weight at 10 years of age (1).  It’s like the building blocks for their muscles, bones, and organs. Plus, it gives them the energy to run around and play all day long!

Protein is crucial for kids because it helps their bodies grow and develop properly

According to another study, ‘the dietary reference intakes for protein indicate that children 4–13 years and 14–18 years require 0.95 and 0.85 g·kg−1·day−1, respectively’.(2)

Why Kids Might Need Some Encouragement to Eat Protein Foods

Kids can be picky eaters for all sorts of reasons. Sometimes it’s because they don’t like the taste or texture of certain foods. Other times, they’re just not used to eating them. That’s where we parents come in! We can help make protein foods more appealing and fun to eat.

5 Creative Ways to Include Protein Foods into Kids’ Meals

Protein-Packed Pancakes: Instead of traditional pancakes, try making them with chickpea flour (besan). I also sometimes blend tofu into the batter for an extra protein boost. Serve with fresh fruit and a drizzle of honey or maple syrup for a delicious and nutritious breakfast.

Nutty Butter Snacks: Nut and seed kinds of butter are excellent sources of protein and healthy fats. My personal favourite are the sweet energy balls that we make using a combination of nut butter, oats, honey, and dried fruit. These are bite-sized treats and perfect for a quick and nutritious pick-me-up.

Chia Seed Pudding: Chia seeds are rich in fiber.(3)  I make a simple chia seed pudding by mixing chia seeds with milk and a sweetener like honey or maple syrup. Let it sit in the refrigerator overnight to thicken. Serve the pudding topped with fresh fruit or a sprinkle of cinnamon for a nutritious and satisfying dessert or snack option.

Lentil Veggie Nuggets: My kids used to flee at the mere sight of lentils and pulses, so I devised a smart way to incorporate these protein-rich legumes into their meals. I mix cooked and mashed lentils with finely chopped vegetables like carrots, zucchini, and broccoli. Form the mixture into small nuggets, coat them in breadcrumbs, and bake until crispy. When served with a dipping sauce like ketchup or hummus, these make for a tasty and protein-loaded snack.

Smoothie Powerhouses: Blend up a protein-packed smoothie using ingredients like Greek yogurt for a creamy texture. Add in fruits like bananas, berries, or dry fruits like dates to sweeten the deal. I sometimes also add a generous scoop of Complan to enhance the taste. Kids don’t even notice & get a powerful punch of protein to keep them fuelled throughout the day.

Complan: Your protein partner 

Along with all the above, there’s one beverage that has been a true game-changer in our household. It’s COMPLAN!

Complan contains 34 vital nutrients including 100% milk protein, and vitamins and minerals like calcium, iron, zinc, vitamins A, C, E, and many more. It contains 63% more protein than other nutrition drinks. It supports the nutritional needs of the child as part of a balanced diet.

When it comes to boosting protein intake, Complan emerges as a hero in disguise. Milk protein in Complan is a good quality protein that is rich in essential amino acids. Moreover, Complan goes beyond just protein. It contains brain nutrients such as Iodine, Iron, and Vitamin B12 which support brain development and its functioning.

Protein foods for kids

Incorporating protein foods into our child’s diet doesn’t have to be a chore. With a bit of creativity and the help of Complan, we can transform mealtime into a delicious and nutritious experience. Whether it’s smoothies, energy balls, or pancakes, there are plenty of tasty ways to ensure our kids get the protein they need to thrive.

So why wait? Start exploring these protein-packed recipes today and watch your little ones grow stronger and healthier with every bite.

Disclaimer: The views expressed in the blog content are independent and unbiased views of solely the blogger. This is a part of the public awareness initiative supported by Complan.


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  3. Source:,can%20help%20with%20weight%20loss.


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