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Protein Rich Foods For Toddlers - What They Need & Recipe Ideas Too!
protein rich foods for toddlers
A lot of toddlers struggle with the texture and flavors of meat. Likewise, many are typically fans of carbs like noodles, bread, sweet potato, fruits…
It’s hard not to worry about your toddler’s protein intake when you don’t see them consuming much meat.
Yet! I want you to rest assured that toddlers don’t require much protein AND you most likely are or are able to meet their needs in a variety of ways!
Here is the recommended portion sizes of protein for toddlers, according to the American Academy of Pediatrics,
- 2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat.
The dietary reference intake (DRI) for protein for kids ages 1–3 is 13 grams per day. That amount can be found in roughly 2 ounces of high-protein foods each day. -VeryWell Family
How many grams of protein are in things your toddler already eats?
- One large egg has 6 grams
- One chicken nugget has about 3 grams
- One cup of edamame has 17 grams
- One 8oz cup of milk has 7 grams
- One slice of cheddar has 7 grams
- One cup of quinoa has 8 grams (great mixed into rice, oats or pancake batter! Recipe ideas below!)
- Once cup of lentils has 18 grams (you can look for lentil or chickpea pastas and puffs too! I like Trader Joe’s and Safeway brands for texture and quality)
It’s also important to note, that if you are using plant-based proteins, that you serve them alongside whole grains to make them complete proteins, so that your toddler gets all the amino acids their body needs to build and repair properly.
Read this next:
Toddler Won’t Eat Vegetables? Here’s What To Do
12 Things You Can Do If Your Picky Toddler Doesn’t Eat Meat (Yet)
How To Expand Your Toddler’s Diet Using Foods They Already Love – Food Chaining!
There are two super helpful ways to look at your toddler’s overall protein intake:
1. Look at snacks as ‘mini meals’ and include a protein component. Something as simple as a scoop of peanut butter on banana, a handful of nuts alongside some goldfish or a cup of milk with breakfast and/or dinner, can get you closer or fulfill your toddler’s protein needs for the day! Remember, 13 grams.
2. Look at their overall intake (for all necessary nutrients) over the course of 3-5 days, rather than a single day. Because, the reality is – some days your toddler will scarf, other days they will nibble, some days will be fruit binges and other days may be filled with more snacking. When we keep a helicopter view of our toddler’s meals, we are serving what we need to and stressing less along the way.
More likely than not, your toddler is getting, or close to getting, the protein they need for their bodies to grow, rebuild and repair.
Keep serving a well-rounded diet most days and don’t forget to try and enjoy the process of eating with and feeding your little one, too! Toddlers, especially picky eaters, will be open to eating more and trying new foods when they aren’t uncomfortable or pressured at mealtimes.
Here is a list of 10 recipes with protein rich foods for toddlers (and picky eaters!) that you can add into your rotation of meals and snacks for your toddler:
- Lentil or chickpea pastas & chickpea snacks! (test out different brands to see what you like. Toddlers here love Hippeas for snacks, and the Safeway brand lentil pastas are great. Spaghetti noodles were best. Penne is best served right away rather than reheated, it gets grainy. Some brands are not so great so try a few to see what you like most! Trader Joe’s red lentil pasta is also good, eaten right after cooking.)
Have a picky eater and Want more in-depth help so mealtimes can be more relaxed and enjoyable for all?
Check out these picky eater book suggestions:
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You can see all of my ‘Transforming Picky Eating’ blog posts, here, for more support with your picky toddler. Let’s make those changes together!
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Read this next:
Sorting Activity To Get Your Picky Eater Hands On With New Foods Today
5 Things You May Be Doing That Are Making Picky Eating Worse
