5 High Protein Snacks for Your Kids (and You!)

Brierley Horton, M.S., RD is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating podcast, which breaks down the connection between food and mental wellness.

Oh my, this statistic hits home!

More than half of parents pack their kids’ lunches in the morning, instead of the night before, according to a recent Talker Research survey conducted for us at Cabot Creamery.

Hey, it’s me!

My week often starts strong with lunches prepped the night before, and snacks planned ahead. But as the days roll on (work to-dos, kid sports, homework, etc.), the nightly prep gets replaced by quick morning scrambles between sips of coffee and serving breakfast. That’s when quality slips.

And it’s not just my daughters' meals that fall short—sometimes, I’m grabbing office snacks for my lunch! No surprise, I’m zapped of energy by the afternoon, and my kids? They’re dragging too after carb-heavy snacks.

When I plan ahead, we all eat better. So what does a healthy snack look like to me—a registered dietitian nutritionist? First and foremost, I want my snacks to contain protein (and dairy is a great way to pump up the protein). I’m not alone in that line of thinking: 52% of parents in our survey defined a snack as healthy if it contains protein. Second, I’m looking for another nutrient—be that fiber, a mineral like calcium, or good-for-you vitamins.

So, for those hectic weeks, when time’s tight, nutrient-rich, high-protein snacks make all the difference. Here are some of our go-to options:

Apple, Cheddar & Almond Snack Mix 

This snack hits all the marks: high in protein, sugar free, and includes cheese and fruit, both of which parents in our survey said are must-haves for snacks. In fact, a single serving of this snack delivers a little over 20% of the daily value (DV) for protein for teenagers and adults—and more than 30% of the recommendation for kids. Plus, it’s quick and simple to put together, your favorite type of cheddar works perfectly.

Egg & Veggie Muffin Cups

While these muffin cups kind of scream breakfast, that’s the beauty of eggs and cheese—they really can be eaten at any time of day. This particular recipe delivers 45% DV protein per serving for adults (even more for kids!). Total active time for this recipe is less than 20 minutes and they’re easy to make ahead and re-heat when needed.

Cottage Cheese Cheesecake Dip

Cottage cheese—on its own—is an easy, quick, protein-packed snack for adults and kids alike. But if the people in your house are a little skeptical of plain cottage cheese, this is a great protein-rich dip (at least 14% DV per serving) to offer them the benefits of cottage cheese, but with less cottage cheesiness. Make this before the week starts and serve it after school or while you’re prepping dinner with regular or even chocolate graham crackers.  

Chocolate Sour Cream Brownie Cake

Cake is not usually synonymous with “high-protein snack,” but this is more of a quick bread than a cake and it’s a good source of protein, too. One slice delivers about 8% DV of protein for us adults and teenagers. For younger kids, a single slice is at least 10% of the daily recommendation (kids aged 9 to 13 years old) and up to 21% (kids aged 4 to 8 years). 

Greek Yogurt Chocolate Pudding

Making this Greek Yogurt Chocolate pudding from Greek yogurt is what really gives it that protein kick! A single serving of this pudding gives teens and adults at least 40% DV of protein. And much more for kids! In fact, one serving is 100% of the recommendation for toddlers and kids up until age 8 yeadrs. Another nutrition bonus: it’s packed with bone-healthy calcium!

Packed with protein and other nutrients, these snack ideas are perfect for busy parents who want to keep their kids happy and energized. Looking for more ideas? We've got you covered with recipes for back to school, and ways you can get your kiddos involved in the kitchen fun.

Check out the insights from over 2,000 parents of school-aged kids! We asked about snacking, meal prep, and the factors that matter most when it comes to what’s on the table—or in the lunchbox.