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7 Easy & Fun Protein Foods for Picky Eaters

It’s been ingrained in our minds since we were kids: Protein is important! And it’s true, people do need protein in their daily diets to lead healthy lives.

The USDA Dietary requirements for protein vary depending on the individual. However, they recommend prioritizing protein foods at every meal and eating 1.2 to 1.6 grams of protein per kilogram of body weight per day.

All you have to do is give your family any food with protein, and everyone will be happy, right? Yeah…the real world often plays out a bit differently.

The problem with dietary suggestions is that people aren’t machines. It’s not as simple as saying, “We need to hit this number, so input that quantity.”

Humans have emotions and preferences, especially when it comes to food. For example, it’s very common for younger people to be picky and not like what’s best nutritionally.

If you're feeling frustrated, we can help. Here, you'll find some of our favorite protein foods for picky eaters. Not only are they quality sources of protein, but they're easy, fun, and delicious.

7 Top Protein Foods for Picky Eaters

1. Lorissa’s Kitchen Meat Sticks

  • Protein: 8 grams of protein per 1oz stick

There's a lot to love about Lorissa's meat sticks. There's a variety of flavors, so you're sure to find something everyone will enjoy. Our meat sticks are also certified top 9 allergen-free and certified gluten-free by MenuTrinfo.

Lorissa's meat sticks are also portable and easy to carry — a great lunch box snack!

2. A Glass of Milk

  • Protein: 8 grams of protein per one cup serving of 2% milk

If there’s one thing that seems consistent, it’s that many people love the taste of milk. The great thing about that is it’s loaded with nutrients! A cup of 2% milk, even the lactose-free version, contains 8 grams of protein.

If your picky eater needs soy milk, the good news is that it also contains around 7 grams of protein per cup. Even if you make it a treat, one cup of reduced-fat chocolate milk has 7 grams of protein.

3. String Cheese

  • Protein: Around 9 grams of protein per stick serving

Picky eaters of all ages love playing with their food. One of the most fun foods to play with seems like it was actually designed to be played with: string cheese!

But the more important factor is that it's tasty too. That’s great because it’s also a nutritious snack — string cheese may contain around 9 grams of protein per stick!

4. Peanut Butter Waffles

  • Protein: Around 2 grams of protein per frozen waffle; Around 8 grams of protein per two-tablespoon serving of peanut butter

Who doesn't love warm pancakes and waffles in the morning? A serving of frozen waffles features 2 grams of protein. You can add more protein by swapping maple syrup for peanut butter. One serving of peanut butter contains around 9 grams of protein.

5. Nut Butter on Fruit

  • Protein: Varies based on nut butter

Pairing any type of nut butter with apples, bananas, or even a vegetable like celery is an easy way to add protein to your picky eater’s daily diet.

We’ve already discussed the value of peanut butter, but other types of nut butter also provide great sources of protein. For example, about two tablespoons of almond butter contains around 6-7 grams of protein!

6. Quesadillas

  • Protein: About 4 grams of protein per medium flour tortilla; About 7 grams of protein per ¼ cup serving of shredded cheddar cheese

Taco nights can be fun, but some of the ingredients can be off-putting for many picky eaters. That’s where quesadillas come to the rescue. A single medium tortilla features 4 grams of protein, while just a ¼ cup of cheddar cheese gives you 7 grams. 

The simplest quesadilla recipe still has a decent amount of protein. If your picky eater is open to adding things like chicken and possibly vegetables, that further boosts the protein level and nutritional value.

7. Protein-Infused Baked Goods

  • Protein: 13 grams per one-scoop serving of whey protein powder

Even the pickiest eaters tend to appreciate baked goods. Cupcakes, brownies, cookies, muffins, and plenty of other goodies usually bring a smile to anyone's face.

One way to boost protein is to add protein powder to your recipes, which can be a great way to sneak some protein in. One scoop of whey protein powder includes 13 grams of protein.

But that’s assuming you only go with a standard baked good. You can add even more protein to the mix by incorporating an ingredient like peanut butter or chopped nuts into the recipe.

When in Doubt, Make It Fun!

Dealing with picky eaters in the family can be stressful. You just want them to get the nutrients they need to thrive, but it’s hard when you’re getting so much pushback.

First, take a deep breath and understand that it’s not an impossible task. There are a lot of protein foods and snacks available, and you can find this nutrient in options you wouldn’t expect.

The key is to try to have fun with it. Wholesome food doesn’t have to be boring, and foods with protein don’t always have to be perfectly wholesome. Life isn’t always ideal, so do the best you can and take the wins when they come.

Here are some more protein foods for picky eaters to add to your grocery list:

Lorissa's Meat Sticks: A Snack Everyone Will Love

Your family has a lot going on every day. There’s constant rushing to school, sporting events, and other extracurricular activities. When you need a quick snack to add some protein to the day, we’re here for you.

Lorissa’s meat sticks are individually wrapped and ready to be on the move whenever you need them. They have a mouthwatering flavor that the whole family can enjoy, and they contain 8 grams of protein per 1oz stick.

No matter which you choose, all of Lorissa’s snacks are free of preservatives, certified free of the top 9 allergens (peanuts, tree nuts, wheat, milk, sesame, eggs, fish, shellfish, soy), and are certified gluten-free by MenuTrinfo. Shop Lorissa's snacks now and stock up today!

 

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Lorissa’s Kitchen does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.