Jeffrey Salazar
It can be challenging to ensure your toddler is getting enough protein, especially if they are a fussy eater or have dietary restrictions. The good news is that there are plenty of kid-friendly sources of protein and creative ways to incorporate them into your little one's diet. From meat and poultry to plant-based options like legumes, nuts, and seeds, there are many ways to ensure your toddler gets the protein they need.
| Characteristics | Values |
|---|---|
| Protein-rich foods | Pasta made from chickpeas, lentils, or pea flour; fish; eggs; milk; yoghurt; peanut butter; cottage cheese; tofu; edamame; red lentils; beans; vegetarian chili; black bean and cheese tacos; refried bean roll-ups; veggie burgers |
| Tips for serving protein-rich foods | Cut protein into bite-sized pieces; disguise milk by mixing it into other foods, e.g. French toast or smoothies; make egg ribbons or egg-based dishes like French toast; blend cottage cheese into popsicles, pancakes, or smoothies; add red lentils to soups or sweeter treats like chocolate-chip banana bread, oatmeal scones, or oatmeal raisin cookies; add ground flax seed to smoothies |
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What You'll Learn
Hide protein in their favourite meals
If your toddler is a picky eater, you can try hiding protein in their favourite meals. For instance, if your toddler likes pasta, switch to pasta noodles made from chickpeas, lentils, or pea flour. These options pack more protein and fibre than traditional pasta and are indistinguishable in taste when covered in sauce.
Similarly, you can try egg ribbons, a fancier cousin to scrambled eggs, which are also more versatile to work into lunch and dinner ideas. If your toddler likes snacks, try Dr. Praeger’s California Veggie Burgers, which are organic, tasty, and have a solid amount of protein, fibre, and Vitamin A. You can also cut these into sticks and serve them as a snack with a side of ketchup.
If your toddler likes tacos, try making vegetarian black bean and cheese tacos or refried bean roll-ups. You can also try making fish fingers by coating small chunks of fish, such as sole, flounder, tilapia, salmon, or pollack, with breadcrumbs, grated Parmesan, and salt and pepper. Drizzle with olive oil and bake at 400 degrees F for at least 10 minutes, or until the fish flakes easily with a fork and the coating is crisp.
If your toddler likes pancakes, try making cottage cheese pancakes, which are high in protein and surprisingly tasty. You can also add ground flax seeds to smoothies, which will add protein and a big dose of omega-3 fatty acids.
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Use protein powder
If you're concerned about your toddler's protein intake, it's best to consult a healthcare professional before making any changes to their diet. While protein powders can be a convenient way to supplement a child's diet, they are not always necessary or beneficial. Most children can meet their protein needs through a varied diet of regular meals.
Protein deficiency is very uncommon if a child has access to a variety of foods and doesn't have a medical condition that affects their nutrient absorption. In fact, additional protein can do more harm than good. Excess protein can cause weight gain, interfere with calcium absorption, and put a strain on the kidneys. It's also possible for a child to consume excess calories, leading to unnecessary weight gain.
However, in rare cases, a healthcare professional may recommend protein powder to supplement a toddler's diet. If this is the case, it's important to follow their recommendations for the right type and amount to prevent adverse effects.
When choosing a protein powder, opt for one that is certified organic and free of artificial sweeteners, flavors, colors, and preservatives. Look for options that are tested by third-party labs to ensure safety and quality. Some protein powders also contain added vitamins and minerals, which can be beneficial.
To incorporate protein powder into your toddler's diet, start with small amounts and mix them with familiar foods and beverages. For example, you can blend the powder into a smoothie or mix it with milk. Make it fun by using colorful cups or straws, and pair it with your toddler's favorite snacks.
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Try fish fingers
Fish is a great source of protein and healthy fats, and it provides important nutrients like omega-3 fatty acids, which are beneficial for a child's development. Fish fingers are a fun and tasty way to get toddlers to eat fish, and they can be made at home to ensure better control over the ingredients used.
To make your own fish fingers, start by preheating your oven to 180°C/350°F or 200°C/180°C fan/gas 6. You can also use an air fryer set to 200°C. Prepare a baking sheet with parchment paper or brush it with oil. Cut the fish into strips or small chunks, and dip them into a mixture of egg and breadcrumbs. You can use wholemeal or regular breadcrumbs, and add a little grated Parmesan and season with salt and pepper if desired. Place the coated fish on the baking sheet and drizzle with olive oil. Bake for 10 to 25 minutes, or until the fish is cooked and the breadcrumbs are golden and crispy.
You can serve the fish fingers with your toddler's favourite vegetables, chunky chips, or a side of choice. They can also be cut into bite-sized pieces to prevent choking hazards, especially for younger toddlers. Remember to always supervise your child during mealtimes. Leftover fish fingers can be stored in the fridge overnight and are perfect for fish finger sandwiches the next day. You can also freeze them on a baking tray and then transfer them to a freezer bag once frozen.
Fish fingers are a great way to ensure your toddler is getting enough protein, and they can be a fun and delicious meal for the whole family to enjoy.
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Red lentil pasta
Ingredients:
- Red lentils
- Tomatoes
- Tomato juice/passata
- Your choice of vegetables (e.g. peppers, onions, carrots)
- Pasta of your choice (gluten-free or regular)
- Parmesan cheese or vegan alternative (optional)
- Fresh herbs (e.g. basil, parsley)
- Olive oil
- Salt and pepper to taste
Instructions:
Start by making the sauce. Chop and sauté your choice of vegetables in olive oil. Add in the tomatoes and their juices, along with a cup of water or passata. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30 minutes. If you're short on time, you can also use store-bought tomato sauce as a base and add the vegetables to it.
While the sauce is simmering, cook the red lentil pasta according to the package instructions. Red lentil pasta is readily available in stores and online. It is a great source of protein, iron, and fiber.
Once the sauce is ready, transfer it to a blender and blend until smooth. You can also use an immersion blender directly in the pot. If you prefer a chunkier sauce, you can skip this step or only blend a portion of the sauce.
Combine the cooked pasta with the sauce and mix well. Serve the pasta with a sprinkle of Parmesan cheese or a vegan alternative, if desired. You can also add fresh herbs like basil or parsley, and season with salt and pepper to taste.
This recipe is a great way to include more protein and vegetables in your toddler's diet. It is a familiar and comforting dish that even picky eaters will enjoy. You can also customize it by adding different vegetables or using gluten-free pasta to accommodate dietary restrictions.
Leftovers can be stored in the fridge for up to a week or frozen for later. Simply thaw the sauce overnight or heat it up in a bowl, then combine it with freshly cooked pasta for a quick and nutritious meal.
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High-protein snacks
While protein powder and supplements are popular ways to increase protein intake, they are not recommended for children unless advised by a pediatrician. Instead, it is best to give your toddler protein from real foods with little saturated fat.
Eggs
Hard-boiled eggs are a great on-the-go snack and provide 6 to 7 grams of protein each. They can be made into "egg ribbons", a fun, noodle-like snack that toddlers can twirl and eat with their hands. You can also make savoury egg muffins with vegetables like carrots, butternut squash, broccoli, or spinach.
Dairy
Milk, yoghurt, and cheese are all good sources of protein. A typical serving for a toddler is half a cup of milk or one-third of a cup of yoghurt. Cheese can be cut into bite-sized pieces or turned into string cheese sticks.
Beans and Legumes
Chickpeas, lentils, and pea flour are excellent sources of protein and fibre. They can be used to make baked goods like blondies or crackers, or turned into pasta noodles that can be covered in sauce.
Fish
Small, flaky fish like sole, flounder, tilapia, salmon, and pollack have a lower risk of mercury contamination. You can make fish fingers by coating small chunks of fish with breadcrumbs and Parmesan cheese, then baking them in the oven.
Smoothies
Smoothies can be an easy way to get a mix of protein and other nutrients. Try blending milk, yoghurt, and fruit like bananas or berries.
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Frequently asked questions
If your toddler is a picky eater, try adding protein to foods they already like. For example, you can add red lentils to soups, oatmeal, or chocolate-chip banana bread.
Good sources of protein for toddlers include eggs, dairy, legumes, nuts and nut butters, seeds, beans, tofu, edamame, spelt, and grains like quinoa and oats.
Some toddler-approved protein-rich foods include peanut butter, pepitas (shelled pumpkin seeds), tofu, cottage cheese, and fish fingers.
You can sneak protein into your toddler's favourite meals by incorporating protein-rich ingredients such as lentils, chickpeas, or eggs. For example, you can make pasta out of chickpeas or lentils, or add egg ribbons to their favourite lunch or dinner dishes.
If your toddler is lactose intolerant or your family doesn't eat dairy, there are plenty of dairy-free sources of protein, including legumes, nuts and nut butters, seeds, tofu, and grains.
