5 Kid Friendly Recipes High in Protein

Peanut Butter Banana Smoothie

• Ingredients:

  1. 1 ripe banana

  2. 1 cup milk (dairy or non-dairy)

  3. 2 tablespoons peanut butter (or almond butter for nut-free)

  4. 1 tablespoon honey or maple syrup (optional)

  5. Ice cubes (optional)

• Instructions:

  1. Place all ingredients in a blender.

  2. Blend until smooth and creamy.

  3. Add ice cubes if desired and blend again until well combined.

  4. Pour into glasses and serve immediately.

Chicken and Cheese Quesadillas

• Ingredients:

  1. 4 whole wheat tortillas

  2. 1 cup shredded cooked chicken breast

  3. 1 cup shredded cheddar cheese (or cheese alternative)

  4. Cooking spray or butter

• Instructions:

  1. Heat a non-stick skillet over medium heat.

  2. Spray with cooking spray or melt butter.

  3. Place one tortilla in the skillet and sprinkle with shredded cheese.

  4. Add shredded chicken evenly over the cheese.

  5. Top with another tortilla and press down gently.

  6. Cook for 2-3 minutes on each side, until tortillas are golden brown and cheese is melted.

  7. Remove from skillet, let cool slightly, and cut into wedges.

  8. Serve warm.

Greek Yogurt Parfait

• Ingredients:

  1. 1 cup plain Greek yogurt

  2. 1/2 cup granola

  3. 1/2 cup fresh berries (strawberries, blueberries, raspberries)

  4. Honey or maple syrup (optional)

• Instructions:

  1. In a glass or bowl, layer Greek yogurt, granola, and fresh berries.

  2. Drizzle with honey or maple syrup if desired.

  3. Repeat layers until ingredients are used up.

  4. Serve immediately as a nutritious breakfast or snack.

Tuna Salad Sandwich

• Ingredients:

  1. 1 can (5 oz) tuna, drained

  2. 1/4 cup mayonnaise or Greek yogurt

  3. 1 celery stalk, finely chopped

  4. 1 tablespoon relish (optional)

  5. Salt and pepper to taste

  6. Whole wheat bread

• Instructions:

  1. In a bowl, mix tuna, mayonnaise (or Greek yogurt), celery, relish (if using), salt, and pepper.

  2. Spread tuna salad on whole wheat bread slices.

  3. Top with another slice of bread to make a sandwich.

  4. Serve immediately or pack for lunch.

Egg and Cheese Breakfast Burrito

• Ingredients:

  1. 4 whole wheat tortillas

  2. 4 large eggs

  3. 1/2 cup shredded cheddar cheese (or cheese alternative)

  4. Salt and pepper to taste

  5. Cooking spray or butter

• Instructions:

  1. In a bowl, whisk eggs with salt and pepper.

  2. Heat a non-stick skillet over medium heat and spray with cooking spray or melt butter.

  3. Pour whisked eggs into the skillet and cook, stirring occasionally, until scrambled and cooked through.

  4. Remove from heat and set aside.

  5. Place one tortilla on a plate and sprinkle with shredded cheese.

  6. Spoon scrambled eggs evenly over the cheese.

  7. Roll up the tortilla to form a burrito.

  8. Repeat with remaining tortillas and filling.

  9. Serve warm.