15 Protein-Focused Recipes For Kids: Healthy and Tasty Meals

You'll find that nearly 70% of kids don't get enough protein in their diets. You're looking for ways to change that, and you're in the right place.

With 15 protein-focused recipes to choose from, you'll discover healthy and tasty meals that your kids will love, but first, you'll want to know what makes these recipes so effective.

1. Chicken Nugget Recipes

Crispy homemade chicken nuggets for a healthy kid's meal.

Ingredients

• 1 pound boneless chicken breast
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated cheddar cheese
• 1 egg
• 1/4 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika

Instructions

1. Preheat the oven to 400°F (200°C).
2. Cut the chicken into nugget-sized pieces.
3. In a bowl, mix together the breadcrumbs, cheese, and paprika.
4. In a separate bowl, whisk together the egg and milk.
5. Dip each chicken piece into the egg mixture, then coat with the breadcrumb mixture.
6. Place the coated chicken nuggets on a baking sheet lined with parchment paper.
7. Bake for 15-20 minutes or until cooked through.
8. Serve hot and enjoy.

2. Protein Rich Pasta

Protein Rich Pasta is a nutritious and delicious meal for kids.

Ingredients

• 1 cup pasta
• 1 cup mixed vegetables
• 1 cup cherry tomatoes
• 1/2 cup grated cheddar cheese
• 1/4 cup chopped cooked chicken
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Cook the pasta according to package instructions.
2. Heat olive oil in a pan and sauté the mixed vegetables until tender.
3. Add cherry tomatoes and cook for an additional 2 minutes.
4. Combine cooked pasta, sautéed vegetables, and chopped chicken in a large bowl.
5. Top with grated cheddar cheese and season with salt and pepper to taste.
6. Serve hot and enjoy!

3. Breakfast Omelets

A simple and nutritious breakfast option, omelets are perfect for kids.

Ingredients

• 2 eggs
• 1 tablespoon butter
• 1 tablespoon shredded cheese
• 1/2 cup diced vegetables (e.g. bell peppers, onions, mushrooms)
• Salt and pepper to taste

Instructions

1. Crack the eggs into a bowl and whisk them together.
2. Heat the butter in a non-stick pan over medium heat.
3. Add the diced vegetables and cook until they are tender.
4. Pour the whisked eggs over the vegetables.
5. Sprinkle the shredded cheese over the eggs.
6. Cook the omelet for 2-3 minutes, until the eggs start to set.
7. Use a spatula to gently fold the omelet in half.
8. Cook for an additional minute, until the cheese is melted and the eggs are cooked through.
9. Serve the omelet hot and enjoy!

4. Beef Burger Meals

Delicious beef burgers perfect for kids' meals.

Ingredients

• 500g minced beef
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 1 egg
• 1 tablespoon Worcestershire sauce
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 4 hamburger buns
• Lettuce, tomato, cheese, and any other desired toppings

Instructions

1. Preheat a grill or grill pan to medium-high heat.
2. In a large bowl, combine minced beef, chopped onion, minced garlic, egg, Worcestershire sauce, salt, and pepper.
3. Mix everything together with your hands or a wooden spoon until just combined.
4. Divide the mixture into 4 equal parts and shape each part into a ball.
5. Flatten each ball into a patty about 3/4 inch thick.
6. Grill the patties for about 4-5 minutes per side, or until they are cooked to your desired level of doneness.
7. While the burgers are cooking, toast the hamburger buns on the grill or in a toaster.
8. Assemble the burgers with lettuce, tomato, cheese, and any other desired toppings.
9. Serve immediately and enjoy.

5. Fish Stick Dishes

Crispy fish sticks served with dipping sauce and veggies.

Ingredients

• 1 package of fish sticks
• 1 cup mixed veggies
• 1/2 cup dipping sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the fish sticks on the baking sheet.
4. Drizzle olive oil over the fish sticks.
5. Bake for 12-15 minutes or until crispy.
6. Serve with mixed veggies and dipping sauce.
7. Season with salt and pepper to taste.

6. Egg Fried Rice

A simple and nutritious meal that kids will love, made with scrambled eggs and rice.

Ingredients

• 2 cups cooked rice
• 1 tablespoon vegetable oil
• 2 eggs
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon soy sauce
• Salt and pepper, to taste

Instructions

1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the diced onion and minced garlic and stir-fry until the onion is translucent.
3. Push the onion and garlic to one side of the skillet.
4. Crack in the eggs and scramble them until they are cooked through.
5. Mix the eggs with the onion and garlic.
6. Add the cooked rice to the skillet, breaking up any clumps with a spatula.
7. Stir-fry the rice with the egg mixture for about 2 minutes.
8. Add soy sauce and season with salt and pepper to taste.
9. Serve hot and enjoy.

7. Turkey Meatballs

Delicious turkey meatballs perfect for kids' meals.

Ingredients

• 1 pound ground turkey
• 1/2 cup breadcrumbs
• 1 egg
• 1/4 cup milk
• 1/4 cup grated cheddar cheese
• 1/4 cup chopped onion
• 1 minced garlic clove
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, breadcrumbs, egg, milk, cheese, onion, and garlic.
3. Mix everything together with your hands or a wooden spoon until just combined.
4. Use your hands to shape the mixture into small meatballs, about 1 1/2 inches (3.8 cm) in diameter.
5. Place the meatballs on a baking sheet lined with parchment paper, leaving a little space between each meatball to allow for even cooking.
6. Drizzle the meatballs with olive oil and gently roll them around to coat evenly.
7. Season with salt and pepper to taste.
8. Bake the meatballs in the preheated oven for 18-20 minutes, or until cooked through.
9. Serve hot and enjoy!

8. Chicken Quesadillas

Crunchy chicken quesadillas are a kid-friendly favorite.

Ingredients

• 1 pound boneless, skinless chicken breast
• 1/2 cup shredded cheese
• 1/4 cup chopped onion
• 1/4 cup chopped bell pepper
• 2 cloves garlic, minced
• 4 large tortillas
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat a large skillet over medium-high heat.
2. In a bowl, shred the cooked chicken breast and mix with onion, bell pepper, and garlic.
3. Place a tortilla in the skillet and sprinkle shredded cheese on half of the tortilla.
4. Add the chicken mixture on top of the cheese.
5. Fold the tortilla in half to enclose the filling.
6. Cook for 2-3 minutes or until the tortilla is crispy and the cheese is melted.
7. Flip the quesadilla and cook for an additional 2-3 minutes or until the other side is also crispy.
8. Repeat with the remaining ingredients and serve hot.

9. Veggie Burgers

Delicious veggie burgers made with black beans and veggies.

Ingredients

• 1 cup cooked black beans
• 1/2 cup finely chopped onion
• 1/4 cup finely chopped bell pepper
• 1 minced garlic clove
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 whole wheat bun
• Lettuce, tomato, and cheese for topping

Instructions

1. Preheat a non-stick pan or grill over medium heat.
2. In a bowl, mash the black beans using a fork or a potato masher.
3. Add the chopped onion, bell pepper, garlic, olive oil, cumin, paprika, salt, and pepper to the bowl with the mashed black beans.
4. Mix everything together until well combined.
5. Divide the mixture into 2-3 portions, depending on the desired patty size.
6. Shape each portion into a patty.
7. Place the patties in the preheated pan or grill and cook for 4-5 minutes per side.
8. Meanwhile, toast the whole wheat buns.
9. Assemble the burgers with lettuce, tomato, and cheese.
10. Serve immediately and enjoy.

10. Protein Smoothies

Delicious and healthy protein smoothies for kids.

Ingredients

• 1 cup frozen mixed berries
• 1/2 cup plain Greek yogurt
• 1/2 cup milk
• 1 tablespoon honey
• 1 scoop vanilla protein powder
• Ice cubes

Instructions

1. Add all the ingredients to a blender and blend until smooth.
2. Taste and add more honey if needed.
3. Add ice cubes if you want a thicker consistency.
4. Blend again until the ice is crushed and the smoothie is the desired consistency.
5. Pour into glasses and serve immediately.

11. Chicken Fajitas

Chicken Fajitas are a kid-friendly Mexican dish with sautéed chicken and vegetables.

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1/2 cup sliced bell peppers
• 1/2 cup sliced onions
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon fajita seasoning
• 8 small flour tortillas
• Optional toppings: shredded cheese, sour cream, salsa, avocado

Instructions

1. Slice the chicken into thin strips and season with fajita seasoning.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the chicken to the skillet and cook until browned, about 5-6 minutes.
4. Add the sliced bell peppers and onions to the skillet and cook until tender.
5. Add the minced garlic to the skillet and cook for 1 minute.
6. Warm the flour tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the fajitas by placing the cooked chicken and vegetables onto the tortillas and adding desired toppings.
8. Serve immediately and enjoy!

12. Meatball Subs

Tasty meatball subs are a fun twist on traditional sandwiches.

Ingredients

• 1 pound ground meat
• 1 onion
• 2 cloves garlic
• 1 egg
• 1 cup marinara sauce
• 4 sub rolls
• Provolone cheese
• Fresh basil

Instructions

1. Preheat oven to 400°F.
2. Mix ground meat, onion, and garlic to form meatballs.
3. Bake meatballs for 15 minutes.
4. Cook marinara sauce in a saucepan over medium heat.
5. Assemble subs with meatballs, sauce, and cheese.
6. Bake subs for an additional 5 minutes to melt cheese.
7. Top with fresh basil and serve.

13. Breakfast Burritos

Scrambled eggs and sausage wrapped in a tortilla make a satisfying breakfast.

Ingredients

• 1 pound sausage
• 6 eggs
• 6 tortillas
• 1 cup shredded cheese
• 1 can diced tomatoes
• Salt and pepper

Instructions

1. Cook sausage in a skillet over medium-high heat, breaking into small pieces.
2. In a separate bowl, whisk eggs and season with salt and pepper.
3. Pour eggs over cooked sausage and scramble until eggs are set.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Spoon egg and sausage mixture onto tortillas, followed by shredded cheese and diced tomatoes.
6. Fold bottom edge of tortilla up over filling, then fold in sides and roll up burrito.

14. Chicken Tacos

Delicious and easy-to-make chicken tacos for kids.

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1/2 cup taco seasoning
• 8-10 taco shells
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1 cup shredded cheese
• 1/4 cup diced onion
• Salsa and sour cream for topping

Instructions

1. Heat a large skillet over medium-high heat and add the chicken breasts.
2. Sprinkle the taco seasoning over the chicken and cook until browned and cooked through.
3. Slice the cooked chicken into small pieces.
4. Warm the taco shells according to package instructions.
5. Assemble the tacos by placing the chicken into the shells and topping with lettuce, tomatoes, cheese, and onion.
6. Serve with salsa and sour cream on the side.
7. Let the kids customize their own tacos with their favorite toppings.

15. Beef Tacos

Tasty beef tacos filled with seasoned ground beef, cheese, and veggies.

Ingredients

• 1 lb ground beef
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 8-10 taco shells
• Shredded cheese
• Optional toppings: lettuce, diced tomatoes, sour cream

Instructions

1. Brown the ground beef in a large skillet over medium-high heat.
2. Add chopped onion and bell pepper to the skillet and cook until the vegetables are soft.
3. Add chili powder and cumin to the skillet and stir to combine.
4. Cook for an additional 2-3 minutes, until the flavors are absorbed.
5. Warm the taco shells according to package instructions.
6. Assemble the tacos by spooning the beef mixture into the shells and topping with cheese and desired toppings.
7. Serve immediately and enjoy!

Conclusion

You've managed to get your kids to eat healthy, protein-rich meals without them even realizing it - isn't it ironic that chicken nuggets and fajitas can be nutritious? These recipes pack a punch, providing the energy and nutrients they need to grow, all while being delicious and fun, a win-win for kids and parents alike, a healthy habit that's actually enjoyable.