Protein For Kids: Fun, Delicious & Nutritious Meal Ideas

If feeding your child feels like a daily battle, you’re not alone! One day, they’re gobbling up eggs like a champ, and the next, they act like you’ve served them a plate of rocks. But don’t worry, mama—getting enough protein into those tiny tummies doesn’t have to be a struggle.

Whether your little one is a picky eater or an adventurous foodie, I’ve got some easy, protein-packed meal ideas to keep them happy, healthy, and full of energy for all their shenanigans. Here goes!

Spinach Adai

Ingredients

• 1 Cup Raw Rice (Basmati will also work)
• 1/3 Cup Tuvar Dal
• 1/2 Cup Moong Dal
• 1/3 Cup Channa Dal
• 1 Inch piece Ginger peeled and roughly chopped
• 1 Teaspoon Cumin Seeds
• 2-3 Cloves Garlic peeled and roughly chopped
• 2 -3 Green Chillies (More if you want it spicy)
• 1 big bunch of Coriander Leaves
• 4 Cups of Packed Mixed Greens (I used Spinach and Kale)
• Salt to Taste
• 1 Cup water
• Oil or ghee to cook the Adai

Method

The Batter

• Wash and soak the rice and the three dals together for a minimum of 3 hours or overnight.
• Discard the soaking liquid and add the rice and dals to a blender. Add in salt and half the water and blend, pausing to scrape down the sides as necessary. Add the remaining water if needed. The mixture will be coarse and slightly thicker than dosa batter.
• Add in all the other ingredients (except the oil) to the blender and blend for a few seconds till everything is combined. The batter will be a vibrant green. Taste and adjust seasoning with additional salt, if needed.
• You can use the batter right away or store it in a warm place for a couple of hours to ferment.

The Adai

• To make the adai, heat a nonstick tawa to medium heat.
• Using a clean scrap piece of muslin cloth to spread a few drops of oil on the tawa.
• Pour a ladle full of batter on the centre of the tawa and spread it evenly in a circular shape.
• Drizzle oil and allow the adai to cook till it is golden brown, this should take about 3-4 minutes.
• Flip the adai and let is cook for two more minutes till the edges become crisp. This would be good time to add some ghee, if you are using, to make it extra scrumptious.
• Serve it hot with chutney and/or podi.

Apple Cinnamon Overnight Oats

Ingredients

• ¼ Cup Oats
• ½ Cup Milk
• ½ Tbsp Honey
• 1 Tsp Chia Seeds
• ½ Tsp Cinnamon
• ½ Apple, finely chopped or grated
• Pinch Of Nutmeg
• Chopped Nuts

Method

• Stir all the ingredients together in an airtight pop jar. Refrigerate overnight.
• It’s ready to eat in the morning!

Note: if the milk has been completely soaked up, you may loosen it by adding some more milk until you achieve the desired consistency.

Hung Curd Dip Veggie Sandwich

Did you know curd or dahi is a good source of protein? Use this dip recipe to make your dip sandwich—yummy, light on the stomach, creamy, tasty, and fat-free! If you want, you can add some veggies to the dip and use it as a sandwich spread.

Sattu Flour Pancakes

Sattu is rich in protein and has cooling properties and is packed with iron, magnesium, manganese. Also, the potassium content in the banana helps balance the electrolyte levels.

Ingredients

• 1 Cup Sattu flour
• 1/4 Tsp Ceylon Cinnamon
• 1/4 Tsp Pink Himalayan Salt
• 1 Tbsp Organic Jaggery Powder
• 1 large Banana ripe
• 1 Tbsp cold pressed Coconut Oil
• 3/4 Cup Almond/Coconut Milk
• To garnish chopped fruits/nuts
• A drizzle of raw Honey optional

Method

• Sift the flour into the mixing bowl and add jaggery powder, salt and cinnamon. Mix together.
• Mash the banana in a bowl, add coconut oil and almond milk. Mix with a ladle to get it to batter consistency.
• Heat the pan, and grease a little bit of coconut oil or ghee. Add the batter, flip it and cook until its browned from both sides.
• Garnish with chopped fruits, nuts, and seeds or drizzle some honey and serve hot.

Ragi Malt Porridge

Millets are cereal grains which are powerhouses of nutrition, are gluten-free and rich in antioxidants & protein. Ragi, nachni, bhakri or finger millet is a grain that has been part of the Indian diet for centuries. This is a great 1st food for babies as well.

Ingredients

• 2 Tbsp Organic Ragi Flour (finger millet)
• 1 Tbsp Ghee
• 1 Tbsp Gur ( jaggery)
• 1 Cup Water
• Milk

Method

• Heat ghee in a saucepan and roast the ragi flour.
• Saute till it turns a light brown. This will take about 5 mins.
• Add water to the ragi flour. Stir constantly so that lumps don’t form. If the ragi is roasted well, lumps will not form.
• Melt the gur in water before adding to the ragi mixture.
• Add milk to get the desired consistency.
• Cook on medium heat for a few minutes and switch off the gas.

Green Moong Dal Dosa

Moong dal cheela is a filling breakfast that is packed with protein, fibre and vitamins. Pair this with a glass of milk and you have a wholesome nutritious meal ready!

Ingredients

• Green Moong Dal – soaked overnight
• Onions – finely chopped
• Tomatoes – finely chopped
• Coriander Leaves
• Grated Ginger
• Salt to taste
• Oil

Method

• Put the soaked moong dal in a blender and grind to a dosa batter consistency.
• Add salt as per taste and a little bit of the grated ginger.
• Heat the tawa and put a spoon of batter on it and spread.
• Put a few drops of oil around the cheela so that it doesn’t stick.
• Once the batter starts to set, sprinkle the tomatoes, onions and green coriander leaves.
• Drizzle a few more drops of oil and flip the cheela to cook the other side.
• Once both sides have cooked, serve it with chutney, podi masala or whatever your family enjoys.

Rajma Muffins

Protein Rich Eggless Mayonnaise

Ingredients

• 100 grams paneer
• 15 cashews soaked
• 3 cloves of garlic ( optional)
• 1/2 tsp salt
• Pinch of pepper
• 1 tablespoon lemon juice
• 1 tsp avocado oil or extra virgin olive oil ( optional )

Method

• Soak the cashews in warm water overnight.
• Put everything into a mixie and blend
• Only add 4 to 5 tablespoons of water. The veg mayonnaise will thicken in the refrigerator.
• Oil is optional and can be avoided. It helps to increase the shelf life and makes it more creamy
• Please store in refrigerator and use within 4 days

Mexican Baked Eggs – Serves: 4 

Ingredients

• 4 Tomatoes
• 2 Garlic Cloves, Minced
• 1 Small Onion, Finely Chopped
• ½ Tsp Salt
• 1 Tsp Cumin
• 1 Tsp Paprika
• 1 Tsp Oil
• ½ Green Pepper chopped
• 4 Eggs
• Cheese

Method

• Sauté the garlic and onions in oil until fragrant.
• Add the cumin and paprika.
• Then add the crushed tomato puree and salt and cook the sauce for at least 10 minutes.
• Meanwhile, preheat the oven to 180 °C.
• Divide the sauce into 4 ramekins, sprinkle the peppers on top, followed by cheese.
• Crack an egg into each ramekin and bake for 10 – 15 minutes.

Devilled Eggs

Ingredients

• 3-4 Eggs (hard boiled)
• 1 Tbsp Onion, finely chopped
• 1 Tsp Coriander, finely chopped
• Salt (as per taste)
• Juice of ½ a Lemon or as per your taste

Method

• It takes -12-15 minutes for eggs to get hard boiled.
• Slice hard-boiled eggs in halves and take out all of the yolks (yellow part) in a separate bowl.
• Now to the yolks, add salt, onion, coriander, you can even add a few sliced chillies but that is totally optional.
• Squeeze in the lemon juice and just a tablespoon of drinking water and mix it all well with a spoon.
• Fill the egg white halves with a teaspoon of seasoned yolk each.
• Garnish it with some coriander.
• Your deviled eggs are ready to be devoured.

Theplas

Ingredients

• 200 Gms Cottage Cheese (Paneer)
• 1 ½ Cup Chopped Coloured Bell Peppers
• 1 Cup Chopped Onion (Optional)
• 2 Tsp Oregano
• 1 Tsp Oil
• 1 Tsp Ginger Garlic Paste (Optional)
• 4-5 Tsp Tomato Ketchup
• Salt to taste 

Method

• Heat oil in a pan. Add onions and ginger garlic and saute til they turn brown.
• Mix in the coloured bell peppers and sauté for 30 seconds
• Add crumbled paneer, mixed herbs, and salt according to taste.
• Mix well and transfer this mixture to a bowl.
• Place the thepla/roti on a flat surface. Spread tomato ketchup evenly on the thepla/roti.
• Take a spoonful of paneer mixture and spread evenly on the thepla – flatten the mixture with the help of a spoon.
• Now roll the thepla up tight and cut into slices.
• Yummy pinwheels are ready.

Super Soft Theplas

Mini Spinach Frittata

Image Source: https://bakedbree.com/

Ingredients

• 5 Egg Whites
• 2 Egg Yolks
• 2 Tbsp Onions, chopped
• 2 Tbsp Bell Peppers, chopped
• 4 Tbsp Spinach Leaves, chopped
• 3 Tbsp Cheddar Cheese, grated
• 1 Tsp Mixed Dried Herbs, optional
• Salt & Pepper to taste

Method

• Preheat the oven to 350° F/ 180 C.
• Beat egg whites, yolks, salt & pepper together and keep aside.
• In a bowl add onions, bell pepper, spinach & mix well.
• Grease muffin cups and add the vegetable filling, followed by the egg mixture. Top it with cheese & mixed herbs.
• Bake in the oven at 350° F/180 C for 20 to 22 minutes or until just set.
• Serve warm

Pita Pockets (Protein + Healthy Fats Filling)

Dalia Upma

This high protein savoury recipe is packed with fibre and is perfect as a quick breakfast idea

Spinach Hummus

Roasted Carrot & Turmeric Hummus

Ingredients

• 1 1/2 Cups Chickpeas/Garbanzo beans, cooked
• 2 Carrots
• 4 cloves Garlic
• 2 Tbsp Tahini
• 1 Tsp Turmeric Powder
• 2 Tsp Lemon juice
• 1 Tsp Cumin/ Jeera
• 4-5 Tbsp extra virgin Olive oil + 1 tbsp for roasting carrots & garlic
• 1/4 Cup Water or chickpea cooking liquid plus more if needed
• Salt to taste
• Fresh Cilantro/Coriander, a handful chopped (optional)

Method

• Preheat your oven to 200°C. Line a baking sheet with aluminium foil or parchment paper.
• Peel the carrots. Place on the baking tray with the garlic. Rub 1 tbsp olive oil on the vegetables and sprinkle with salt & pepper. Roast for 20 minutes, until the vegetables are cooked through. Let them cool.
• Once the vegetables are cooled, add them to the food processor along with the chickpeas, tahini, lemon juice, turmeric, cumin, olive oil, water ( or chickpea cooking liquid)and salt. Blitz till smooth. Taste and adjust for seasoning.
• If the hummus is too thick, add some more liquid. Once your hummus has reached the consistency you prefer, add the herbs and blitz for a couple of minutes extra to make it creamier and fluffier. This will also ensure the herbs don’t get completely blended in the dip and look like bright green flecks in the hummus.
• Spoon onto a bowl or plate, top with olive oil and serve. Enjoy!

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